Before the training you should do this things
- sleeping well
- you should ate before the training 2 hours ago
- concentrate on the foods that has a sugar because this kind of food give you energy in the training
- also concentrate on you training and make your mind don`t thinking about anything except the training
Now you finish your training and feeling tired, what you should do after the training
- if you are from smokers don`t smoke after the training directly cause your body in an active case anything useful or harmful you eat or breath its will make effect on you.
- try to eat a sugars to prevent the destruction process that happened after the training to make insulin excreted in your body to convert this process to building your muscle
- through 45 min you should eat your meal and contains a proteins and carbohydrate
- sleeping well, the most point here that give your muscle rest to grow
Try to do this point and you will find a very good results
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