Page 12 - Col Nehru’s Guide to Fitness
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• Develop strong core muscles as the highest priority muscles (abdominal, obliques & 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 & 15 repetitions for core muscles’ exercises.
• Be well hydrated.
• Consume only light food before, 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 & not when being trained. Allow adequate rest & recovery time- for most
muscle groups it is 48 hours.
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