So, this week, I'm getting questions about exercise structure, and food intake to achieve specific goals. So let's take a quick peek at what you can do to change up an exercise program if you want to build muscle. We would be looking to lift heavier weight, with less repetition, at a higher intensity. So, taking a 1 RM (repetition Maximum, or the amount you can lift 1 rep with good form, but only 1) estimate, I can extrapolate 75%(depending on your tolerance), and we would design a program to develop a balanced physique utilizing a smaller set size (6-8, 8-10, 10-12), to achieve your goals. But listen, there are literally hundreds of ways to change up a program. You can change the exercises. You can progress the exercises to a harder form of the same basic exercise. You can split your week into body areas or zones to lift daily. You can add intervals (HIIT, High Intensity Interval Training, one of my favorites for weight loss!)
Along with this, proper nutrition is crucial. There are many out there right now who have the "correct" answer. The Paleo people insist meat and vegetables, but no grain, legumes and dairy is the right answer. The Vegan people insist that a diet high in vegetables fruits, grains, and legumes is right, but eschew all animal products. So what do you eat? You pick a balanced diet that is high in natural food. You eat real food, not too much, and not too little. Stay away from too much of any one thing. Variety is the spice of life, and you body will thank you for it. If you are inadvertantly losing weight, add a serving or two more of lean protein and fruit or veggie (like another mini meal). If you are gaining weight, take a look at how much you are eating, and what foods you might be overindulging in--writing it down in a diary can be helpful to keep you honest. Use your common sense, and don't fall into the trap of the latest FAD diet.
To your lifelong health,