|General tips for Building Muscle on a Vegan Diet and Staying Active Healthy and Fit at Any Age|
by Robert Cheeke
Consistency and Accountability
Make exercise and a sound nutrition program priorities and stick to them withconsistency and accountability. You can have all the knowledge in the world, but if itisn't applied it doesn't get you anywhere. You have to find meaning in what you'redoing to get the best results from it.
Why do you want to be healthy in the first place?
To live longer, to feel better, to live without or with fewer aches and pains, to be a rolemodel for others, to be an elite athlete, or for some other reason?
Establish what health, wellness and fitness mean to YOU and create a program that fitsyour interests, desires and goals and see it through to achievement.
Eat for nourishment not stimulation
Make the foundation of your nutrition program whole foods designed to nourish yourbody and help fuel your active lifestyle, reduce inflammation as a result of it, andrecover well to do it all over again the next day.
Relying on processed foods, refined carbohydrates and sugars won't supply enoughtangible nutrition. But fruits, vegetables, nuts, grains, legumes, and seeds will.
Stay hydrated by consuming large quantities of water throughout the day. This is ofincreased importance for someone who is active, say building muscle or playing sports.We lose not only nutrients through sweat but obviously water too.
Since the body is comprised mostly of water, it behooves us to consume it regularly, upto a gallon a day or even more based on our sports interests and level of activity.
To help reduce cramping, stay hydrated and consume sodium and potassium as well,either naturally from foods, or in supplement form to replace nutrients lost throughexercise.
To reduce lactic acid build-up as a result of exercise stress, stay hydrated, replenishlost nutrients, proactively consume essential fats, oils and whole foods that reduceinflammation, rest, stretch and consume adequate nutrition to properly recover.
To help with rest at the end of day, be well hydrated by bedtime so you don't getmuscle cramps during your sleep and take Zinc and Magnesium if desired to help youfall asleep naturally.
Types of exercise from home gyms to large athletic facilities
Regardless of whether you belong to a large health club or have some weights andequipment at home, you'll never run out of exercises to do because so much can bedone with just bodyweight exercises alone.
From push-ups to pull-ups to sprints, bodyweight squats, lunges, static contractions,plyometrics and calisthenics, you can always find ways to stay fit. Of course, don'tforget that fun athletic games and sports are also a form of exercise. For example,soccer, basketball, tennis, cycling and swimming all burn fat, and build and tone muscle.
The key is to stay active as frequently as possible. Activity is the best way to keep yourheart, lungs, and bones strong, combat body fat and increase muscle mass and muscletone. Find what you love to do most and do it often for optimum personal fitness.
Exercise lengths and rest needed for recovery
In general, weight training sessions should be about 45-90 minutes in length, anylonger can be counter-productive to muscle building since we already know that weighttraining causes muscle tears.
I usually recommend weight training sessions last about an hour, resting about a minutebetween sets, or more for heavy compound exercises, and a couple of minutes betweendifferent exercises.
Train with weights 3-6 days a week depending on your goals and interests, get adequate6-9 hours of sleep a night and recover to become stronger. Cardiovascular exercise canoften be performed daily if adequate rest is supported for recovery.
I wish you all the best in your journey to a happy and healthy compassionate fitnesslifestyle. You are equipped with the tools, the only thing left to do is put them into
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