Few weight trainers choose to do two weights sessions a day, but some do an early session of cardio and a later session of weights or vice versa. Choose higher rates if you mix cardio sessions with weights.

Without sleep, rest and food, you may not see the gains you want in a short period of time. The truth is that Push Ups will activate your biceps, but in a rather small amount compared to how much they activate the triceps. The biceps only gets activated as the antagonist muscle in the Push Up, providing some balance and support. It's advised to do Chin Ups and other exercises that train your biceps.

Still, no matter how committed you are, there is no such thing as a perfect diet, especially when you are trying to encourage your body to do two contradicting things . Research has shown that an intake of high-quality protein promotes enhanced muscle recovery and rebuilding after a workout. Consume close to 20 grams of high-quality protein within 60 minutes of a weights session. This can lead to longer-term muscle fatigue and worse performance. What's more, inadequate refueling after your session won't take advantage of that hard muscle work by giving those muscles an anabolic boost that repairs and rebuilds.

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