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(A recent splurge: a brownie, and ice cream with hot fudge.) Indulge once a week or so.You'll obliterate cravings, still feel in control, and be amped for the next day's workout.Sean Faris once had to pack on 15 pounds of muscle for a role -- which he did, no problem.He'd never played ice hockey or rugby before he had to portray characters who excelled at both.Even with less weight, it should feel more difficult than a typical set.Play anything You've heard it before: If you always do the same exercises and the same number of reps, your improvements plateau.
By following his example and preparing your body for all kinds of work, you'll be able to achieve anything: You can grow bigger and stronger or be lighter and leaner; you can boost your athleticism and improve your overall conditioning. Here's a good starting workout: Choose three exercises for your body's major muscle groups (try the squat, deadlift, and lunge for your lower body, for example), and do them once a week for 4 weeks.
Without a belt, you have to focus on keeping your midsection tight and your lower back in its natural position (slightly arched) throughout the entire range of motion of each repetition.
Not only is this a safer way to lift (provided you're not overloading your weight), but it also turns every exercise into a core exercise, adding strength and endurance to your midbody muscles.
Start with 2 sets of 8 to 12 repetitions, and aim to improve your performance each week in every exercise, by adding either reps or weight.
"When you've reached your goals, reset them and make them harder," Faris says. Try new exercises or change the order in which you do them. Each week, aim to improve your performance and add difficulty.