1/
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Make
sure your diet contains more high protein and starch.
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2/
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Consume
regularly snacks with high protein and high natural starch between your three
main meals every day (i.e. Skimmed milk & Bananas).
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3/
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Do
not walk or run, if you don’t have to. Instead, use transportation. Sit down
and relax as often as you can. In other words, just take
it easy!
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4/
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Get
a minimum of eight hours sleep every night. Most of the protein and fat
building in the body takes place during that time.
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5/
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Do
not indulge in any extra activity other than routine work. Avoid running, tennis,
or any such physically strenuous exercises.
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6/
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Do
not smoke.
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7/
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Limit
cardiovascular exercise such as jogging and cycling just to 15 minutes 3 – 4 times
a week at Gym.
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8/
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Do
training using heavier weights for fewer repetitious 3 – 4 times a week.
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9/
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Lift
the last set of weights until the muscles are almost numb.
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Be Patient !
Gaining weight takes time too!
*** 如 何 增 磅 ***
| 1/ | 多吃含蛋白質和澱粉質的食物.
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| 2/ | 每日三餐之餘,再多吃些含高度天然蛋白質和澱粉質的小食,例如鮮奶和香蕉.
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| 3/ | 每日最少睡八小時,因為人體肌肉的增長,
多在睡眠時進行.
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| 4/ | 戒煙. |
| 5/ | 每週限量進行帶氧運動(如緩跑,踩單車),每週三至四次,每次十五分鐘為佳,另每週做三至四次健身器械運動---選擇較重的磅數,每組動作次數則較少.
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| 6/ | 每日除正常運動外,不多做額外的運動,如跑步,打網球及游泳等,盡量爭取休息,一切以悠閑為尚.
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| 7/ | 舉重的最後一組,應持續至筋疲力盡為止.
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須有耐性, 持之以恒, 增磅非一日之功 !