I HAVE A CRAIN WITH 50 TON CAPACITY I WANT LIFT THE MATERIALS ON DIFFRENT LOCATION IN DIFFRENT RADIUS GIVE THE PROPER CALCULATTION/ SOLUTION, HOW TO FIND OUT THE SAFE WORKING LOAD.
Start as soon as you wake upHave a healthy breakfast with lots of proteinOr if you are not a breakfast person, drink a protein shakeStart off by walking for a week, boost up to power walking the next week, jog on your third week(if you have to stop a few times, it's OK), then by week four or five, you should be runningEveryday after you walk/run, you should do some weight liftingSo you don't burn yourself out, you rest at least one day out of the week As far as eating goes, you should have a good breakfast, light lunch, and maybe some veggies or salad for dinner with protein(any meat you like, but a small portion)Snack on nuts and fruit between meals if you get hungryDrink lots of water throughout the day especially when exercising in the hot summer weatherSince you may get tired of water, try drinking it Crystal Light, it's a great way to change the flavor of water and it only has 5 calories, which is great for your diet.
Cranes are rated by their safe working loads and boom angle or radiusWithout a load chart, you don't know what the crane is designed to safely handleYou need to contact the manufacturerObviously if you have the boom horizontal, and put 50 tons on the hook, you probably will not be able to lift itBut how long is the boom? You can't get an answer online like thisContact the manufacturer or someone else who has a comparable crane.
Work out at least 5 times a weekIf you want to run a mile in under 7 mins i suggest that you start off your workout by running a mile and timing yourselfAfter you get comfortable with this start making time goals each week (the last weeks of summer being under 7 mins) If you want to be toned and not bulky with muscle then it is best to do lots of repetition and less weightLike if you are doing bicep curls do them with a 10 pound weight and do around 8 sets of 10 Since you are going to be working out all summer you will probably get bored with your routineAnd it will no longer be challenging for your bodyTry to switch things up and keep trying different thingsI think workout videos are great like kickboxing, dancing, yoga and pilates Good luck!
Run every single dayI would reccommend running about 2 milesAnd even tho at first you may have to walk part of the 2 milesYou will quickly develop enduranceafter you run, its extremely important to stretchdo about 100 crunches ( sets of 25) and 100 push-ups ( sets of 25)Its also good for your bones to lift weightsweights will also tone your muscles Eat healthy mealsInclude lots of fruits, veggies and lean protein( like salmon, skinless chicken, turkey) You don't have to cut sweets and treats out of your diet completely , just eat those in healthy proportions Don't be discouraged if you miss a day of exercise or slip up on your dietIts very possible for you to reach your goal! It will take a lot of self-discipline, but you can do it.
Eat two servings of meat a night for your protein intake! Make sure you drink at least ten glasses of water a day! It will help muscle rebuildingI am a personal trainer and the best advise I can give is to drink cranberry juiceThat combined with exercise will double fat burning potentialCranberries have a special enzyme in them called gluctolos which speeds up metabolism.
