Page 24 - A2104034 KYANI NITRO Nutrition Produktkatalog A5.indd

If your goal is to gain muscle, then you should weight train. Once you achieve your
goal, you can adjust your training by shifting back to core training or lifting lighter
weights to maintain-not gain-muscle mass.
Weight training is a learned skill that when done incorrectly, can lead to injury or
muscle imbalances.

For that reason, it’s critical to start
with one of the following three methods:

EXERCISE PLAN 1. Work with a qualified personal fitness expert
(trainer, pilates, yoga, etc.)

2. Take a strength training group class

3. Watch YouTube® or an exercise streaming service

Ok, since now you have the complete 411 on working out smarter and more efficiently,
here are 3 illustrations providing a quick snapshot of how to structure your workouts
to get all three types of exercise in, recruit both your red and white muscle, maximize your
fat burning, and increase your lean body mass (muscle). Simply adjust the recommended
days to match your schedule and specific goals.

IMPORTANT NOTE:

If you goal is to burn fat, make sure to get at least 4-5 days of
fat-burning cardio and 2-3 days of high-intensity cardio per week,
as well as 2-3 days of strength training.

If your goal is to maintain/gain weight and primarily build muscle,
ONLY do 3-4 days of fat-burning cardio for 30 minutes and no
high-intensity cardo. Focus primarily on 4-5 days of strength training.

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