SULTAN MALIK
He served a 14-year prison sentence for armed robbery, crediting his workouts with getting him through several years in solitary confinement.
Now, the 36-year-old is an indemand New York trainer at a boot-camp style gym that hires only ex-cons.
Malik is all about mind over matter. He’d never exercised before going to prison, but says the daily workouts taught him his mind could travel even further than the gains he was seeing in his body. Soon fellow prisoners were asking to train with him.
Pick a strength-training goal: Mix up your workout by using weights, resistance bands, cables and kettle bells.
Next, devise a plan based on your goals. Looking to increase muscular endurance? Choose a lower weight where you can do three sets of 15 to 20 repetitions.
For muscular growth, choose a medium weight where you can do five sets of eight to 12 reps. And if you’re looking to increase overall power, use a heavy weight that will allow one to six reps for one to three sets.
Learn to master body weight moves: Just because you’re not lifting weights, doesn’t mean you’re not building strength. For body weight exercises, try squat variations, lunges, pushups and pull-ups and triceps and other dips.
You’re looking to build muscle so start with a small number of reps that can be performed for four to five sets without compromising form.
Find motivation in group classes: Energy in group classes is contagious and while everyone has individual goals, the overall goal is to get though the workout not outperform anyone else. No one besides the trainer is paying attention to how well you are doing in class.