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We all make mistakes and sometimes those mistakes lead us
into jail. While you`re sitting in your cell complaining about
how stupid you were to be there, why not do something positive
for yourself like bodybuild? Why not turn your life around
and actually be in control for once? "So now what?"
you say. Well now is when knowledge will become your best
friend. Training, nutrition, and rest are three important
factors when it comes to building a great body in jail.
Creating a good workout routine will depend on what type of
equipment you use. Books, drawers, shoes are all good alternatives
to dumbells if you don`t have access to any. You can also
do plenty of exercises with your own bodyweight such as push
ups, crunches, leg raises, supermans, bridges, bench dips,
air bike, freehand jump squat, and glute kickbacks. Choose
from some the exercises above and create your own routine.
My jail cell had an exercise bike which is a good form of
cardio other good methods are jumping jacks, burpies, and
if you`re desperate just walk or jog around in your cell.
If you can, try to find a good training partner as well to
help you stay motivated. It also will look better when you`re
not the only person exercising.
Since your only fed three meals a day, getting good nutrients
is going to be tough. Most meals consist of high GI carbs,
foods high in saturated fat, and not much protein so you`ve
got to be smart when choosing what you eat. A good trick is
to eat all the healthy foods on your tray and afterwards go
around looking for leftovers to help fill you up. Since most
trays consist of at least one sort of junk food, you should
trade that junk to somebody for something healthy. Just don`t
let the security guard catch you. You`re also going to have
to time your meals so you can perform your exercises and do
your best to get your post workout nutrition afterwards. You
also have to remember to drink plenty of water to keep yourself
hydrated. A good rule is to look at your piss and if it`s
yellow then you need to drink more water.
In my jail, getting enough sleep is very difficult. People
are always complaining and yelling stupid stuff in the dorm
so it`s very difficult to get enough. One way I found is asking
for earplugs if they allow them which will help out alot.
You`re not going to be very active and you will be sitting
around alot so you shouldn`t have any reason to worry about
overtraining. On your last meal of the day, try to eat fibrous
or complex carbs because they will help you sleep better.
Those are some basic bodybuilding principles to use while
you`re in jail. You should be able to keep your goals even
while in jail if you want it enough. I wrote this article
sitting in a jail cell with the hopes that other bodybuilders
survive while being locked up. Until next time keep your head
up and stay hungry. Peace.
Zach Bashore
September 23, 2005
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