Health & Nutrition Health and Nutrition - February 2018.edcoan.ir | Page 74

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STEP 1: PICK THE
RIGHT EXERCISES
As a regular guy with limited
time to train, you’ll do fine
dedicating yourself to lifting
just three days per week.
Though you’re probably used
to doing arm days, chest days,
and so on, there are several
advantages to performing full-
body workouts. You can burn
more calories per session and
train the same muscle groups
more frequently, and that
means faster gains. You just
have to make sure you recover
between workouts.
Keep your exercise selection
short and sweet. Since you’re
training your whole body each
session, pick exercises that work
every major muscle group as
efficiently as possible. This can
be accomplished with three
moves per session. Just satisfy
these categories of movement:
Push and pull. For example, you
could do an overhead press (a
pushing exercise), a front squat
(a lower-body pushing move),
and then a pull-up (a pulling
exercise). The next session could
have two pull moves and one
push to balance things out.
74 February 2018 HEALTH & NUTRITION