Train no longer then an hour- any longer then an hour and
it is not a very intense workout. Also working out too long
depresses testosterone levels and increases cortisol levels.
Optimal training time is 45 minutes.

Breath- Some people forget to breath and hold their
breath, do not hold your breath. This is not good, because
you could pass out and the weight would come crashing
down. To stop this, be sure to inhale when lowering and
exhaling when you lift or put stress on yourself.

Movements- Lift the wieght slowly (1 to 3 seconds) and
lower the wieght slowly (1 to 4 seconds). Do not have any
kind of momentum when lifting.

Use a full range of motion- This will keep and increase your
flexibility. You also decrease the likelyhood of injury as
well.

Use proper form- poor form is the quikest way to get hurt.

Get ample rest - very important especially for beginers. Since
you have just began to grow.

How long should you rest between workouts?

How long should you rest between workouts or even
bodyparts for that matter? I have been looking and
searching for the best answer. German's will say 5 hours,
Arnold would say 48 hours powerlifters would say up to
5 to 14 days. Some would say every other day. If you are like
me, you like to workout as much as you can. But still grow
and be safe about it. It is true that you can train even if sore
the muscle in 5 hours, but the thing that gets you is that your
nervous system needs to heal. So what I found out is that you
can workout 2 days in a row and take one day off to let your
nervious system heal and workout another 2 days, and so on
and so forth. I train each bodypart once a week, but it is up to
you!

Apple Salad

Makes:
8 servings

Ingredients:

1-1/2 bunches spinach, torn into pieces
8 ounces sliced apples
3/4 cup fat-free poppy seed dressing
3 tablespoons walnuts, chopped
1 cup water chestnuts

Directions:

Place all ingredients in a serving bowl, mix and serve.

Nutritional Information:

Serving Size: 1 cup
Calories: 30
Fat: 0.5 g
Cholesterol: 0 mg
Protein: 0.5 g
Carbohydrates: 8 g
Fiber: 2 g
Sodium: 440 mg

By NerdStrum