Fitness
Nutrition
Before you can do any exercise or workouts your nutrition must be up to scratch . There are three main elements in food which is protein,fats and carbohydrates . Vitamins are also important as they can give a lot of benefits such as healthy skin etc . If you are looking to gain muscle protein is very important . If you do not take protein into the body the body will burn the muscle instead of fat and if you workout and then take protein it will make the muscle come into place quicker .You can choose weather to take foods with lots of protein or take a protein shake . The estimate of protein would be 18 grams for every 50 pounds you are . Carbohydrate gives you energy however food with carbohydrates may also contain fat . This is why it is important to also exercise as the carbohydrates gives you the energy to workout . the protein forms the muscle which you got from working out and you got the energy to workout from the Carbohydrates which were burned during your workout . Although many people try and lose fat if you do not have enough fat you may go anorexic . Athletes should try to stick to 10 percent body fat . Remember you don't have to completely drop sweets just eat it in moderation .
Strength
After you follow the directions for nutrition you can start to workout . You do not always have to go to the gym to get strong or fit . You can do it at your own house . Before you workout you stretch your hamstring,groin,ankle,back and any other area that may be hurting you . To strengthen you chest and stomach you should do push ups . For people that our not generally fit 10 or 20 a day would be good . For people who are very serious about there fitness any thing to 100 to 125 would immensely strengthen those areas . Sit ups would help your stomach area . You should always try and do at least 1 more sit up each day starting with 50-60 . When playing football/soccer jumping is important to try and heady the ball from a high point. Squats are great to increase your jumping height . You should do 50 to 70 as this would really increase your jumping height . If you do not have dumbbells you can use such things as a sugar bag . Do 45 reps on each arm .
Speed
If you want to get fast a great way to do so is 20 meters sprint . Your first 20 meter sprint should be a straight sprint . You should do these a couple times . You should make sure to time yourself so that you know your getting quicker as you go . Your second sprint should be a zigzag . This will test your agility as well as your speed . Remember in any sport at a high level half a second over your opponent makes such a difference . Your second sprinting exercise should be a zigzag course . This will improve your speed and your agility . Do these courses over again and you should see a considerable increase in your speed . To improve your stamina you can do shuttle runs . An athlete should be doing around 125 20 meter shuttle runs . The shuttle runs should be done at a fast jogging pace , You should try to notice how much your trying to catch your breath and how fast your heart is going to determine if your improving or not , If you put all these aspects in place you should just practice practice practice its the only way you will improve .
Before you can do any exercise or workouts your nutrition must be up to scratch . There are three main elements in food which is protein,fats and carbohydrates . Vitamins are also important as they can give a lot of benefits such as healthy skin etc . If you are looking to gain muscle protein is very important . If you do not take protein into the body the body will burn the muscle instead of fat and if you workout and then take protein it will make the muscle come into place quicker .You can choose weather to take foods with lots of protein or take a protein shake . The estimate of protein would be 18 grams for every 50 pounds you are . Carbohydrate gives you energy however food with carbohydrates may also contain fat . This is why it is important to also exercise as the carbohydrates gives you the energy to workout . the protein forms the muscle which you got from working out and you got the energy to workout from the Carbohydrates which were burned during your workout . Although many people try and lose fat if you do not have enough fat you may go anorexic . Athletes should try to stick to 10 percent body fat . Remember you don't have to completely drop sweets just eat it in moderation .
Strength
After you follow the directions for nutrition you can start to workout . You do not always have to go to the gym to get strong or fit . You can do it at your own house . Before you workout you stretch your hamstring,groin,ankle,back and any other area that may be hurting you . To strengthen you chest and stomach you should do push ups . For people that our not generally fit 10 or 20 a day would be good . For people who are very serious about there fitness any thing to 100 to 125 would immensely strengthen those areas . Sit ups would help your stomach area . You should always try and do at least 1 more sit up each day starting with 50-60 . When playing football/soccer jumping is important to try and heady the ball from a high point. Squats are great to increase your jumping height . You should do 50 to 70 as this would really increase your jumping height . If you do not have dumbbells you can use such things as a sugar bag . Do 45 reps on each arm .
Speed
If you want to get fast a great way to do so is 20 meters sprint . Your first 20 meter sprint should be a straight sprint . You should do these a couple times . You should make sure to time yourself so that you know your getting quicker as you go . Your second sprint should be a zigzag . This will test your agility as well as your speed . Remember in any sport at a high level half a second over your opponent makes such a difference . Your second sprinting exercise should be a zigzag course . This will improve your speed and your agility . Do these courses over again and you should see a considerable increase in your speed . To improve your stamina you can do shuttle runs . An athlete should be doing around 125 20 meter shuttle runs . The shuttle runs should be done at a fast jogging pace , You should try to notice how much your trying to catch your breath and how fast your heart is going to determine if your improving or not , If you put all these aspects in place you should just practice practice practice its the only way you will improve .