Health & Nutrition Health and Nutrition - February 2018.edcoan.ir - Page 74

rn more u b n a c You ession s r e p s calorie e the sam n i a r t d an s more p u o r g e muscl d that n a , y l t n freque gains. r e t s a f s mean make o t e v a h You just recover u o y e r u s rkouts. o w n e e betw STEP 1: PICK THE RIGHT EXERCISES As a regular guy with limited time to train, you’ll do fine dedicating yourself to lifting just three days per week. Though you’re probably used to doing arm days, chest days, and so on, there are several advantages to performing full- body workouts. You can burn more calories per session and train the same muscle groups more frequently, and that means faster gains. You just have to make sure you recover between workouts. Keep your exercise selection short and sweet. Since you’re training your whole body each session, pick exercises that work every major muscle group as efficiently as possible. This can be accomplished with three moves per session. Just satisfy these categories of movement: Push and pull. For example, you could do an overhead press (a pushing exercise), a front squat (a lower-body pushing move), and then a pull-up (a pulling exercise). The next session could have two pull moves and one push to balance things out. 74 February 2018 HEALTH & NUTRITION