Tag Archives: Weights

Stanchart Nairobi Marathon 2011 Training Week 6

“Where there is anger, there is always pain underneath”

After six weeks of mild training am now moving to the next stage of training. As part of my preparation for 2011 Standard Chartered Nairobi marathon, I have been doing slow weekly runs, once in a while I would do intense work outs and once in a week I did a long run at a slow pace.

The purpose of the slow run was to strengthen my legs without risking any serious injury. I now feel this has been achieved and the body is prepared to cope with intense work outs for the next three weeks.

Intense work outs and running faster

The intense work outs are speed works around a track plus a long run at a high pace. I also plan to include some serious hill running. The theory behind this high intensity work out is, in order to get stronger, the body needs to be challenged at a level above it’s ability. It works in muscle building whereby, to develop bigger and stronger muscle, the athlete needs to keep lifting heavier and heavier weights.

No Pain No gain

The next stage will involve some level of pain because I will be pushing my body beyond its’ limits and this will call for great mental strength. My mental trick is to see it all as necessary and not a bad thing. If you associate the intense running as a bad thing that is when you will feel the real pain. But if you see it all as a necessary evil you willl endure.

Upwards and forward!

Skinny Guys : Tips For Building Muscles : Muscle Gaining Tips

Skinny guys are ever trying to gain muscle. Piling on more food alone has never worked but a program of food and weight training works!

Take note of these tips and you will maximize your chances of building muscle.

1. Eat sufficient for muscle growth.

Calorie, calories & calories. Eat foods rich in calories and nutrients.

2. Eat Often.

Don’t go longer than four hours without eating.

3. Eat sufficient protein

Even if you train hard, the maximum amount of protein you need for muscle building is about 1 gram of protein per pound of body weight per day. A little more or less will not make much difference.

4. Start lifting those weights

Food alone won´ t make you gain muscle and weight.

5. Train with high volume and medium intensity

“Volume” is the quantity of sets and repetitions you do and “intensity” is how much weight you choose. For each weight training exercise set, perform 10 to 15 lifts with less than a minute break between sets. Lactic acid causes that burning sensation in muscles when you exercise intensely and this appears to stimulate muscle growth, perhaps from an increase in growth hormone production.

6. Train three times a week

At least 3 sessions per week should provide sufficient volume of exercise to create a muscle-building stimulus.

7. Don´t do intense exercise

Intense exercise such as running, while good for cardio, lungs and heart are to intense and might make you lose more weight. Do moderate jogging and focus on weight lifting.

Keep seeking more information and Good luck