Page 11 - LECTURETTE TOPICS eBOOK

• Develop core muscles as the highest priority muscles (abdominal, obliques and lower back)
before training other muscle groups with greater intensity.

• Do stretching exercises after work out.

• Avoid lifting weights higher than 8 repetitions capacity for upper body exercises, 12 repetitions
capacity for leg exercises and 15 repetitions for core muscles’ exercises.

• Be well hydrated.

• Consume only light food preferably one hour or a little earlier prior to exercise.

• Stop when there is serious pain in the muscles group being exercised. Do not believe the saying,
“No pain and no gain”.

• Muscles grow at rest and not when being trained. Allow adequate rest and recovery time. For
most muscle groups it is 48 hours.

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