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1. Don’t do anything in jerks.
2. Egg white is good source of protein (contains all types of amino acids). One egg yolk has enough cholesterol to fulfill your daily requirement of cholesterol (Recommended Daily Allowance of Cholesterol is 300 mg ).
3. Milk is another good source of protein. It has a low glycaemic index too.
4. Take plenty of carbohydrates for energy otherwise proteins will be used (you are spending energy in workout).Avoid high Glycaemic index carbohydrates (those which releases glucose rapidly into the bloodstream) such as potatoes and glucose. Most fruits and vegetables (except potatoes, watermelon, carrots), grainy breads, pasta, legumes or pulses, milk, yoghurt (dahi) etc have low glycaemic index. They produce a stable blood glucose level through slowly releasing glucose into the bloodstream. This prevents insulin spikes which could lead to storage of fat in the body.
5. Space your diet into 6-7 meals instead of the usual 3 meals a day.
6. Do the workout on alternate day so as to allow the muscles to grow (it grows during rest).Fill up the gap with cardio/aerobic exercises.
7. Take plenty of water.
8. Don't supplement with vitamin pills. Instead take fruits and vegetables sources of vitamins.
9. Your liver enzymes may rise. The enzymes actually come from the artificially
produced microtrauma during workout. When it heals, it does so with a hypertrophy. So don't panic. Inform the doctor that you recently began heavy exercise.
10. Visit a doctor. Get your liver function tests, kidney function tests and lipid profile done, to check you haven't done anything crazy with your diet.Do the exercise regularly to stay strong, fit and healthy.
Updates: Take arginine-rich protein diet 2 hours before exercise.The natural sources of arginine include nuts (like walnuts, hazelnuts, pecans, peanuts, almonds, cashews, and Brazil nuts), seeds (like sesame and sunflower), oats, corn, cereals, buckwheat, brown rice, dairy products, meat, chicken, and chocolate.
Last Updated: 4th Feb 2010
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1 comments:
You need to first of all, you need to make sure that you’re healthy enough to begin high-stress weight lifting. See a doctor and make certain that you’re healthy enough to begin pyramid weight lifting at all. Only proceed to the next steps once you’ve made sure that your blood pressure is all right, and that all other relevant medical issues are cleared in your case.Then you Start The gym .
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