Strength Training

by Rujuta Diwekar

There are certain rules that need to be followed so that your time spent in the gym is most effective. These are: Warm-up should be specific to the main workout Exercise should recruit maximum number of muscle fibres Duration of workout should never exceed 60 minutes

legs, back, chest, shoulders, arms. And within legs you would prioritize multiple joints exercises like squats before leg extension. And with the chest you would chest press (higher intensity, more exhausting) before doing the flies. And with the back you would want to do a bent over row, which is done using ‘free weights’ like the barbell, and is of higher intensity, before doing a seated row. Use of machines reduces the intensity (and so the exhaustion) even if the muscle group employed is the same as in the example of bent over row and seated row.

protein shake that is easy on your stomach and wallet has the following per serving (per scoop or per 30 g roughly), and this is how you should chose your whey protein shake: Protein: 20-27g Carbs: 0-3 g Fat: 0-3 g