Choose a time of day to exercise
By setting a time for exercise to stay fit, it will become an important part of your schedule and you will feel more involved. For example, you can choose to exercise at 18:30 on Mondays, Wednesdays and Fridays with your best (e) ami (e), and exercise to 19h on Tuesdays and Thursdays after the meetings.

Send a statement to a close after workouts
Send by e-mail list of exercise that you made a (e) ami (e) close every week. Being responsible for what you did during your workout will motivate you more to keep your good planning.

Get used to wear for exercise
Put on your clothes for exercise and do not remove them before they transpired. You can even put your coveralls on awakening. Get used to wear them, and enter the gym with.

This applies to everyone, whether or not a higher rate of physical activity. For people who train with weights, whether or amateur bodybuilders, the issue is of particular interest because they must find a balance during maintenance periods.

We talked about the definition diets to reduce body fat and muscles get under the skin mark, but once you reach that point is necessary to amend both the food and the training to maintain the status achieved.

Culturist breakfast essential that the diet is balanced, varied enough to meet the nutritional and caloric requirements needed to address all the challenges presented to us daily.

Maintenance diets are not based on a particular menu, but changing eating habits, ie it is not follow a particular regime but to eat intelligently. Considering the importance of food as the food pyramid will include all groups to structure our meals.

Thus, the contribution of carbohydrates, proteins, fats, vitamins, minerals and other nutrients will be sufficient to what our body requires. Two examples of keeping up to bodybuilders diets that can easily adapt.

Maintenance diet for bodybuilders (1)
First meal
- 150 g oatmeal
- 10 egg whites
- A piece of fruit
- Preferred tea or coffee

Second meal
- 6 rice crackers
- Protein shake whey

Third Meal
- 200 gr chicken or beef
- 250 g rice
- 2 tablespoons olive oil
- A piece of fruit

Training
Fourth meal
- Protein shake whey
- 6 rice crackers

Fifth meal
- 50 g oats
- 8 egg whites

Sixth food
- 200 g rice
- 250 grams of meat or chicken

Seventh food
- 300 g fish or chicken
- 300 gr vegetables: broccoli, spinach, beans, carrots and chard
- 2 tablespoons olive oil
Maintenance diet for bodybuilders (2)
First meal
- 300 g rice, potatoes or yams
- 10 egg whites hard

Second meal
- 6 rice crackers or toast
- 200 gr chicken strips

Third Meal
- 250 gr chicken or beef
- 250 g of brown rice or potatoes
- A piece of fruit

Training
Fourth meal
- 200 gr 300 gr chicken or fish
- 6 rice crackers or toast

Fifth meal
- 50 g oats
- 8 egg whites
- 1 handful of dried apricots or figs

Sixth food
- 200 g rice
- 250 grams of meat or chicken

Seventh food
- 300 gr 200 gr fish or chicken
- 200 gr vegetables: broccoli, spinach, beans, carrots and chard

Considers that these are only suggestions and we need to adapt them to your fitness level, energy requirements and activity level. For some it may be too much food, while others may become insufficient. Also you may be interested in keeping up this other diet.

Make sure to check with your nutritionist or sports physician about your eating plans and training, together you can establish which is the most appropriate and effective without affecting your health.