I am 5"10 and 153 lbs. I am a medium build. I would like to know the.

Evelyn - From Ontario, Canada :

I am 5"10 and 153 lbs. I am a medium build. I would like to know the best way to turn my body into lean muscle. What is the best weekly program?

If a person at 5'10" and 153 lbs. is currently in an untrained condition, a good way to start a conditioning program would be with a weight lifting routine performed three times a week working the major muscles of the body such as the legs, chest, back, shoulders, arms and abdominals each workout. He or she would also want to begin a cardiovascular fitness program at this time to complement the weight routine. This routine could include such aerobic exercises such as running, walking, bicycling, swimming, rollerblading or rowing.

If the person is currently out of condition, beginning workouts should be only of perhaps a fifteen to twenty minute duration, and of moderate intensity. As conditioning improves, adding five minutes to the duration of the exercise until one reaches a total time of forty-five minutes should bring the person to relatively good cardiovascular condition. Three to five of these cardiovascular workouts a week should do the trick. A final factor in helping to develop a muscular physique is diet. One's food choices should focus on vegetables and fruit, lean meats, fish, and skinless chicken, and whole grain products. Staying away from snack foods, sweets, alcohol, and other treats filled with "empty calories" will also help move a person toward the development of lean muscle. This website will soon be offering individual, customized, training programs to our readers. Please stay tuned for their announcement, so we can help you on your road to fitness and lean muscle.

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That's it for this time,

By: Larry Pazdra -CSCS

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