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Exercise Tips For Men

Fitness for mind and body.

Which comes first, cardio or strength training? Unless your primary focus is strength training, do cardio after, not before, you lift weights. Or do it during another part of the day, or better still, on a separate day.

Exercising with barbell

If you perform aerobic-type exercise first, you'll be fatigued for your weight training.


How do I know how many reps I should do?

Just how many reps to do can be equally as confusing as just how much weight to lift. Although, the amount of weight lets us know in a hurry if it's too much! The best rep range for gaining size is 8 to 20. The optimum results for muscle growth come from lifting a weight that's between 60 percent and 80 percent of what you could lift for one, and only one, repetition. At 80 percent, the average person can do eight to 10 reps; at 60 percent, he can do 15 to 20. Most people say anywhere from 6 to 12 reps is best for muscle growth, but six would be more than 80 percent.


Stretching Stretch before you train, and warm up before you stretch. First, do five to ten minutes of low-intensity exercise on a stationary bike or a treadmill. This will elevate your body temperature which helps avoid injury. Once you are are warmed up, stretch for another five to ten minutes, focusing your effort on those body parts you plan to train.

In addition, stretch the body part, or parts, being worked for 15 to 20 seconds after every set. And don't jump right out of your training mode. Follow with a brief cool down in which you basically keep moving for 5 minutes or so, with another 5 to 10 minutes of stretching. By the end of the workout, the streching should be welcomed as it feels so good!

Besides, working out gives a boost to your self-confidence, which, in turn leads to sex appeal. It's a win-win situation!

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