for you that not yet ever do activity fitness altogether or novice, is it's better follow tips in bottom's preemptively: warmup: do warm up beginning from jogging, road squat and do pelemasan at wrist you 5 until 10 minute. muscular strength: after that start excercises lift barbell with heavy weight that standard, that is 2 until with 4 kg, that duration 5 minute. muscular endurance: continued with push for the attention of, sit for the attention of and pull up each-each around 5 minute. cardio respiratory endurance: step next do activity sport that more numerous use hand like swim or badminton. flexibility: run by slowly around 10 minute. matter's can carried in complex place you single. or can also you do run in places with duration very same. cool down: road relaxed around complex (more suggested surround park) during 15 minute. mealtime yerpenting for support process formation muscle ,, person 'there' said, to get big you have to eat big. for become big, we should eat many, think-think that's it means. either way for put into more numerous food to in body is by eating more frequent from usually yes. anjurannya is eat every 2-4 hour once, from starting build sleep until towards sleep again. not thing that easy for eat more frequent yes, furthermore if we have bustle work are sufficient crowded. either way for overcome is with change some mealtime we (for example eat between eat morning and afternoon, eat between have lunch and night, and eat before bedtime) with food liquid like for example milk, that easy brought where-where and not need many time to process serving and easy for depletes. between time-mealtime such, is 3 mealtime most important for support process formation muscle, that is: 1. eat breakfast when sleep body not obtain intake nutrition during durations that fairly long (6-8 hour). while process synthesis hormone, enzime, improvement cell body, and other continue occurring. matter's mislead body be at level energy and nutrition that low when we build from sleep. with start day with breakfast are sufficient nutritional, then we will have enough energy to embark activity a day-heart. sarapanlah with carbohydrate complex that pretty much and protein. time eat breakfast is when that right for eat with portion big because we have pretty much time for burn calories all day. 2. eat after training maybe it is the fed most eventful who'll most helpful we in add period muscle body yes. is some of that say if if only later we can't give intake nutrition in durations 0-120 minute after training load, it's better not need train load in the past. matter's show how pentingngnya eat after exercise's for support process formation muscle. is some reason why eat after training load is eat most important, between other that is: (1) training load are sufficient weight spend backup glycogen muscle (carbohydrate in muscle). if not immediately replaced, then backup glycogen we shan't have enough excercises at session training next. (2) training load cause happening of damage cell muscle (katabolik). more quick nutrition that right entrance, more quick too process katabolik that stop and process improvement and development started. (3) after training load, 0-120 minute, metabolism body be in position highest. body be in condition ready receive nutrition more numerous and can menyerapnya faster compared to previous (person 'there' said situation this as window of opportunity). so that purpose main eat after training it is for rehydration (return balance liquid body), glycogen replesi (mengantikan backup glycogen muscle) and amino ac id delivery (deliver amino acid (protein) to cell muscle). because food liquid faster absorbed than food intact, besides that also condition digestion that not yet ready receive food intact after barely finished training load, then food liquid, with comparison carbohydrate and protein 2: 1, is choice best that suggested. after training is when that right, if want, for give body intake carbohydrate simple, like sugar, that can quick absorbed body. but after that it's better intake carbohydrate simple this reduced. carbohydrate simple in condition usual will more easily stored as fat body than used for source power. 3. eat towards sleep large part process improvement and growth cell happen on when we sleep and process such need nutrition are sufficient, mainly protein, for can materialize with well. because during 6-8 hour we sleep body not will gain supply nutrition again, then it's better food that eaten towards sleep is food that more slowly absorbed by body so that can meet need nutrition in durations that fairly long that. for protein choice best is source protein that contain casein (casein), because casein is protein that slowest absorbed by body. source main casein is milk and cheese cottage. protein that there are in milk is casein, with amount to pretty much, and (a bit) whey. while cheese cottagemerupakan cheese invitation pregnancy casein most compared to type cheese other. cheese self came from result milk processing. for carbohydrate, it's better chosen source carbohydrate that have index glycemic low like wheat, fruit and vegetables. carbohydrate with index glycemic low will absorbed body in stages so that can meet need energy for durations are sufficient long. moreover can added a bit fat healthy (fat vegetable) and food fibrous at eat towards sleep this for a bit help more lowered again process absorption food by body.