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All the carbs you mentioned are good. But i believe there is a little bit more to carb cycling than what you mentioned. Try Carb backloading. I do believe you should eat carbs on the days you exercise, and keep them on the low end when you don't exercise, at the same time keeping protein and fat intake mostly the same. Keeping protein intake high is ...


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This probably isn't the answer you want to hear but it's the one you need to. It's not a good idea to try and burn fat and build muscle at the same time, as it gets very complicated and it's not very effective. Your time and money would be much better spent if you committed to doing one or the other. Either dial down the calories and exercise more to bring ...


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Following programs could possibly be a good idea because it keeps you consistent and on schedule, but I personally don't do any of this. I would suggest you deadlift and squat as many times as possible given that you rest appropriately. Typically, give 24-48 hours of rest in between each workout. An example plan (again, set appropriately according to your ...


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I have not tried out 5x5 training myself but it consists of two full body-workouts: Workout A: Squat, Bench Press, Barbell Row Workout B: Squat, Overhead Press, Deadlift, You train three times a week, alternating workout A and B, and resting at least one day between two workouts. You never train two days in a row because your body needs days ...


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I would recomend the SS program ( Starting Strength) as a beginner. http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs In this program you will do squats 2 x a week. and deadlifts 1 x a week. Do this untill your lifts begin to stall (around 6 months), then swtich to an intermediate workout program.


4

I know that bodybuilding makes you heavier, stronger and more attractive, but is it really beneficial for one's health in the long run? Bodybuilding is not strength training. Bodybuilding is a very specific practice to improve one's looks. Strength training, by contrast, is training to improve the capabilities of one's body. Strength training is the ...


3

The advice contained on a number of health sites (eg NHS UK or Harvard Medical School) positively recommend progressive "resistance" training twice every week (in addition to cardio-vascular training) - because of the health benefits it brings. Not only are you conditioning your muscles, but also combating loss of bone density as well as strengthening and ...


2

Not quite, no. When you work out, you are not actually killing cells, you are merely causing injuries in the muscle that when repaired become larger, which then causes either strength gain or hypertrophy. Cell death such as you are talking about is when cells become so damaged they can't carry out their normal function any more, or they have other ...


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It should be noted that it's very hard to make good studies showing wether exercise helps or not. All you can do is to ask old people about their history of exercise and correlate it with their health (or ask their relatives if they are dead.), but this correlation will contain unwanted components. For example; people who exercise often eat different food ...


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Go with a program like Starting Strength or Strong Lifts 5x5. They are hybrids of Bill Starr's 5x5 which is a training program for football players and promotes overall strength and athleticism. In fact, you would be a good candidate for switching to the Bill Starr version later on (after maybe a year of the Starting Strength or Strong Lifts program), ...


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Given the amount of work you do already, adding weight training may put you over the limit of what your body can recover from to build itself stronger, so I would be cautious, but give it a try and see what results you get. Twice a week, go for heavy, muscle building exercises, 4 sets of 7 reps to aim for strength and volume. Aim for ~6 different exercises ...


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Maybe calisthenics is something for you. When i was younger i trained 1-1.30 hours every day in the gym and then had a hour of handball afterwards. It can be exhausting at start, but your body will get used to the high intensity. To build muscle, as a beginner, just try to find a good program that has a routine for each body part. As you advance, you can ...



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