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<\/p>\nThere is so much information about fitness and wellness around the internet that half the battle for the discerning gent is working out what can be trusted and what can’t. To help you get the definitive guide of what\u2019s what we picked a few of the best tips around from fitness and nutrition experts:<\/p>\n
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\u201cFor building muscle, there\u2019s no substitute for lifting heavy<\/em>,\u201d says Micah LaCerte, owner of HitchFit. The key is to push to failure<\/u> on your last set and use a weight that is about 20 pounds heavier than your previous sets. Muscle and power gains follow. <\/p>\n <\/p>\n Meal Deal<\/strong> <\/p>\n <\/p>\n \u201cThe negative part of a rep is where muscle and strength are truly gained,\u201d<\/em> says LaCerte. Get more out of your negatives with a buddy and just do the descending portion of a rep with a weight a little more than you can bring up and you\u2019ll see just how much more you can get out of your muscles. If you struggle with pull-ups, for example, focus only on the lowering phase.<\/p>\n <\/p>\n <\/p>\n \u201cPeople waste way too much time between sets,\u201d<\/em> says strength coach Jay Cardiello, host at RadioMD. Unless you just moved the weight of a small car, it\u2019s time to shorten your rest periods and keep your heart rate up throughout your workout.<\/p>\n <\/p>\n <\/p>\n According to the American Heart Association, the average resting heart rate (the number of beats per minute) for a well-trained man should be about 40 to 60 beats per minute. Your maximum heart rate should be 220 beats minus your age<\/strong>. If you\u2019re training, your heart shouldn\u2019t be racing (unless you\u2019re doing sprints).<\/p>\n <\/p>\n <\/p>\n Pick your supplements wisely: High quality protein powders for shakes (skip the high calorie bars), CLA, caffeine and green tea extract for a boost in the fat loss department and dabble in\u00a0creatine<\/a>, arginine, glutamine and branch chain aminos when you\u2019re ready to kick up your programme a notch. But remember, most people really don\u2019t need to take too many supplements at all \u2013\u00a0they\u2019re called supplements because they\u2019re supposed to fill gaps in your nutrition if you haven\u2019t been paying attention.<\/p>\n <\/p>\n <\/p>\n Guzzling more water than your stomach can contain in a matter of minutes helps nobody \u2013\u00a0unless you like looking like you have a prostate problem. Drink water throughout the day.<\/p>\n <\/p>\n <\/p>\n A lot of bacteria lives on your training clothes. Kill the microscopic stink generators\u00a0by adding a half-cup of white vinegar to your wash. Trust us, it will do wonders for your health!<\/p>\n <\/p>\n <\/p>\n
\n\u201cLifting light strengthens your joints, improves your flexibility and provides the building blocks to a great, lean physique,\u201d<\/em> Go light on your first set. It brings blood into the area you\u2019re targeting and can even act as your warm up.<\/p>\n
\n\u201cPlan your food like your workouts,\u201d<\/em> says London-based nutritionist Keith Cormican. \u201cEat six small meals a day, time your\u00a0protein\u00a0around your training and stay diligent.\u201d\u00a0<\/em>Get about 30 grams of protein an hour before you train and another 30 grams within 30 minutes of your workout.
\n\u201cEvery diet has to have fat in it. It\u2019s important to pick\u00a0healthy fats\u00a0like avocados, eggs and nuts to help your diet fuel your body and your mind.\u201d<\/em><\/p>\nReversing the Trend<\/strong><\/h4>\n
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<\/p>\nSpeed<\/strong><\/h4>\n
Heart Rates<\/strong><\/h4>\n
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<\/p>\nThe Supplements<\/strong><\/h4>\n
Water<\/strong><\/h4>\n
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<\/p>\nWash <\/strong><\/h4>\n