BODYWEIGHT EXERCISES & TIPS

• Moving muscles slowly can increase tension, but this is not always practical when speed is
required. Muscles were not really built to be slow although it may be useful in activities such
as arm wrestling.
• Speed can, however, increase power, like force. Speed and force/tension/strength both make
up power.
• Regularly tensing up your muscles deliberately can soon make your muscles even more toned,
as the nervous system becomes programmed and starts doing it for you. You should however
try to pick up some heavy sometimes, as your body has to become accustomed and you need
to develop a skill for doing the actual thing.
• Another way to exert power is to tense all your other muscles to get more power from just
something as small as your grip – this is called “hyper irradiation”.
• Strength training and endurance training are both important.
• Aim to exercise at least 3 times a week, with at least 30min sessions.
• About an hour or two before exercising, eat complex-carbohydrate foods like pasta, rice, bread,
fruits or vegetables.
• Drink water during exercise. During longer workouts, consider drinking a sports drink, with
no more than 10% carbohydrate.
• After working out, you should have a small meal immediately like Weetabix, bananas or
beans, full of proteins and carbohydrate. About an hour later, have some complexcarbohydrate
foods like pasta, bread, potatoes, rice, vegetables, meat, fish or eggs.
• Go to bed hungry for more growth hormones to be released.

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