So, after you work out, eat a high-carbohydrate meal and don't forget the protein. Many studies have found that a four-to-one carbohydrate to protein ratio can provide over a 120% greater muscle glycogen storage than a high carbohydrate drink alone. For even greater results, have a sports drink before and during exercise.
2. Plenty of lifters believe that doing isolation exercises like chest flies and leg extensions is the best way to build muscle fast. But compound movements such as the bench presses and squats force several muscle groups to work together, which imposes more stress on your body which means bigger muscle and strength gains.
Its believed that compound movements causes your body to produce more human growth hormone than isolation exercises. Our bodies need variation, but don't abandon compound exercises in favor of isolation exercises.
So, write down the exercises in your routine to see what percentage of them are compound movements. If it's not in the range of at least 60 percent then you're doing too many isolation exercises!!!.
3. Extra activity such as participating in sports often can have a negative impact on your ability to add pounds of muscle. Muscles typically need 48 hours of rest to adapt to the stresses placed on them during your weight lifting routine so participating in extra activity such as basketball or cardio puts you in a position where your body will be more likely to use any excess calories it has for energy and not for building muscle.
So, be sure to keep your cardiovascular activity back to the bare minimum 15-20 minutes, three times a week to see what effects it has on your body. If cardio is robbing you of your muscle gains, you will no doubt notice strength improvements within a couple of weeks. If you can't do without the extra activity ease up on the muscles you use most in your extra activity so they will have more time to recover.
4. Smoking & Drinking. You know smoking is not the smartest thing to do it's like you are playing Russian Roulette with cancer, stroke, and other health issues. At least if you were playing Russian Roulette with the traditional gun you would have a chance to go unscaved but without a doubt if you smoke it will kill you. But did you know smoking sabotages your strength training?
"Smoking places carbon monoxide in your system, which prevents your muscles from getting as much oxygen to use for energy. The less oxygen your muscles have to draw from, the less efficient they are at contracting, which will greatly limit your muscles capacity to work. As for alcohol, it can cover your abs with a layer of fat and interfere with hormones that help you build muscle. It has also been proven that drinking alcohol on a regular basis can keep your testosterone levels lower than usual and decrease muscle mass.
So, quit smoking, and drinking moderately two drinks or less per day will not harm testosterone levels and can actually improve your cardiovascular health.
5. Get enough Rest. If you don't get enough deep sleep, your muscles can't recover. Additionally, when you work out without getting enough sleep, you will exercise at a lower intensity despite the fact you realize it or not so your muscles are less likely to receive the stimulation they need to grow!!!
So, go to bed and wake up at set times every day, even on weekends, to keep your sleep cycles where they should be. Avoid stimulants such as caffeine and exercise for 4 to 6 hours before bedtime. Exercise close to bed time for many elevates your heart rate which can interfere with sleep.
Its believed that compound movements causes your body to produce more human growth hormone than isolation exercises. Our bodies need variation, but don't abandon compound exercises in favor of isolation exercises.
So, write down the exercises in your routine to see what percentage of them are compound movements. If it's not in the range of at least 60 percent then you're doing too many isolation exercises!!!.
3. Extra activity such as participating in sports often can have a negative impact on your ability to add pounds of muscle. Muscles typically need 48 hours of rest to adapt to the stresses placed on them during your weight lifting routine so participating in extra activity such as basketball or cardio puts you in a position where your body will be more likely to use any excess calories it has for energy and not for building muscle.
So, be sure to keep your cardiovascular activity back to the bare minimum 15-20 minutes, three times a week to see what effects it has on your body. If cardio is robbing you of your muscle gains, you will no doubt notice strength improvements within a couple of weeks. If you can't do without the extra activity ease up on the muscles you use most in your extra activity so they will have more time to recover.
4. Smoking & Drinking. You know smoking is not the smartest thing to do it's like you are playing Russian Roulette with cancer, stroke, and other health issues. At least if you were playing Russian Roulette with the traditional gun you would have a chance to go unscaved but without a doubt if you smoke it will kill you. But did you know smoking sabotages your strength training?
"Smoking places carbon monoxide in your system, which prevents your muscles from getting as much oxygen to use for energy. The less oxygen your muscles have to draw from, the less efficient they are at contracting, which will greatly limit your muscles capacity to work. As for alcohol, it can cover your abs with a layer of fat and interfere with hormones that help you build muscle. It has also been proven that drinking alcohol on a regular basis can keep your testosterone levels lower than usual and decrease muscle mass.
So, quit smoking, and drinking moderately two drinks or less per day will not harm testosterone levels and can actually improve your cardiovascular health.
5. Get enough Rest. If you don't get enough deep sleep, your muscles can't recover. Additionally, when you work out without getting enough sleep, you will exercise at a lower intensity despite the fact you realize it or not so your muscles are less likely to receive the stimulation they need to grow!!!
So, go to bed and wake up at set times every day, even on weekends, to keep your sleep cycles where they should be. Avoid stimulants such as caffeine and exercise for 4 to 6 hours before bedtime. Exercise close to bed time for many elevates your heart rate which can interfere with sleep.
6. Avoid Sugar because sugary foods or drinks like soda can have negative effects on your blood sugar which makes you prone to skip other nutrient-dense foods you should be eating. If your sugar habit limits your intake of muscle-building amino acids (protein) it will zap the fuel needed to build muscle and fuel your workouts.
So, drink water and low-sugar sports drinks. But sugar is everywhere so keep a tab on everything you eat and there sugar content.
7. Eat Protein, for the weight lifter eating about .7 grams and higher of protein per pound of body weight is enough to build muscle. But a high-protein meal has a slight diuretic effect when the body uses protein for energy, it has to remove the nitrogen component of the molecule to turn it into glucose. This is believed to require a lot of water.
So, drink eight to 10 glasses of water a day and divide your protein among five to six small meals throughout the day. Just divide your daily requirements of protein into five to six meals to get this figure. This way you'll utilize more of the protein you're eat by giving your body only as much as it needs at a time.
So, drink eight to 10 glasses of water a day and divide your protein among five to six small meals throughout the day. Just divide your daily requirements of protein into five to six meals to get this figure. This way you'll utilize more of the protein you're eat by giving your body only as much as it needs at a time.
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