Archive for the 'Core Performance' Category
This is the absolute most critical time of the day to make sure your nutrition is on point. Especially if your that person trying to build a more desirable body. With what you consume for the next 2 to 4 hours following your workout will dictate the type of gains you will have, and the outcome of change in your physique.
1) Calories matter here, some experts recommend consuming 50% of your total calorie intake within 4 hours. I’d say make it more like 40%, because the nutrient uptake to your muscles is at it’s greatest. Think of your muscles as a sponge right after any physical activity, and this usually occurs after any hard weight training workout.
It makes sense because your muscle breaks down during the workout and depletes valuable nutrients, and now the body is prepared to take them back. The reason why I suggested 40% because you do not want to go overboard with the calories.
2) With a post workout, insulin sensitivity is at it’s greatest. One of the purposes of insulin is to help transport nutrients like glucose, amino acids, and creatine into muscle cells.
Taking insulin-increasing compounds like chromium, and alpha lipoic acid will help.
3) Staying properly hydrated with water at this time is important to help water soluble vitamins make their way to your muscles, and transport nutrients in your body.
4) Combining carbohydrates with protein immediately after your workout will enhance glycogen synthesis even more that plain alone carbohydrates. Consuming a rich protein and carbohydrate drink within 20 minutes will maximize insulin levels for at least several hours following your workout. Ideally, what your looking for here is a ratio of 4:1 carbohydrates to proteins.
The goal of the post-workout is to increase muscle anabolism, protein synthesis, while decreasing or lowering cortisol levels. Remember, we want to increase cell volume to create a sizable anabolic environment in the muscle.
5) I suggest taking a post-workout recovery drink. This is essential to proper workout recovery as well as building lean muscle tissue.
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Begin each workout with a compound movement with moderate weight. Compound movements not will only hit your larger muscle groups, but will also work with the supporting ones.
What compound movements involve is multiple muscle groups being worked at once. This type of training is superior for burning calories and maximizing your time spent in the gym. If your going to train your legs you might as well involve your glutes with it. Just remember, we can never isolate a muscle completely, we can only emphasize it.
Furthermore, compound movements are great for warming up the entire area, so that you will be able to target specific muscle groups for subsequent moves.
This will challenge your body in a new way, especially if you have been working in a lower repetition range. Ideally you want to perform around 4 sets per exercise of 12-15 repetitions.
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Most of us know someone who pop stimulant pills like they are going out of style, or maybe it’s yourself. I know I do before each and every workout, especially if I’m feeling sluggish.
Stimulating the nervous system and enhancing the neurotransmitter output can boost mental focus and mental clarity. We all know building a great body takes a heap of mental focus and stability.
Some stimulants can even boost workout performance. If you need healthy energy sources, look for thermogenic products that contain:
These will all enhance productivity, enhance mental focus, and most important of all, give you the workout boost.
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1) Its very crucial to consume a balance meal containing both carbohydrates and rich protein. The rule of thumb is if your going to train longer than 1 hour, eat a hour and half prior. If your going to train for under an hour, then eat a hour prior. Carbohydrates are critical for promoting energy, muscle contraction, and muscle fatigue, in particular with high stress exercise ( multiple muscle groups).
2) Hydration is extremely important before, during and after your workout. The goal is trying to consume at least 20 ounces of water (about a small bottle) within the one hour of training. Some research supports that by dehydrating a muscle by as little as 3 percent will cause a 15 percent loss of strength during the training period. This isn’t good if your goal is to gaining muscle or become a bodybuilder.
3) Protein and branched chained essential amino acids (BCAA) availability is vital before a workout because this can help lower the breakdown of muscle that is secondary to weight training. Plus, the essential amino acids will help to repair any muscle tissue, especially during intense exercises.
4) Maximize your testosterone levels with any type of testosterone supplement, and this will lower your cortisol levels (stress hormone) considerably before your workout. Then you can say goodbye to a short workout.
5) Lower the amount of damaging free radicals by taking an anti-oxidant if vegetables is a concern for you. This will optimize your workout performance and recovery. Anti-oxidants will help rid your body of free radicals and provide more beneficial effects related to oxidative tissue damage. Some fantastic anti-oxidants include vitamins C and E, beta carotene, alpha lipoic acid and N-acetyl cysteine (NAC).
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The goal for this routine is to give a one-two combination energy infusion workout. The Lightweight Beginner Workout by Laila Ali and Sugar Ray Leonard is astounding DVD that keeps your heart pumping.
This boxing workout combines cardiovascular to boost endurance and resistance training to build strength. In boxing, boxers need cardiovascular endurance as well as durability to last 10-15 rounds in a fight, so in essence they need to stay strong.
One of the key benefits to this type of workout is that they’re are no breaks, which means your heart rate stays up, and your constantly burning calories at a high rate! Besides making you breathe harder and sweat more, the combination of punching, lower-body movement, and jump roping makes for a great total body workout. Your entire body is being worked which means, you are making your time more efficient in the gym.
So I suggest, keep your hands up, and make it a reality to having a knockout body. Below is the DVDs and My Top Fitness Product Deals and My Top Fitness Workout Products Store for top fitness coupon codes.
Sugar Ray Leonard & Laila Ali: Lightweight Beginner’s Workout
Reactive training is an important part of any sports performance goal or curve appeal (fat loss). The ability to react and generate force quickly is crucial to overall function and safety during movement.
Reactive training is defined as a quick, powerful movement involving explosive concentric contraction. All the success in most functional activities depends on the speed at which muscular force is generated and used.
Reactive training provides better functional strengthening of the muscles, tendons, and ligaments to meet and exceed the demands of everyday activities and sports. Not only will reactive training burst through burning calories, but the goal is to decrease the reaction time of muscle action.
In lamest terms, means we can only throw a baseball as hard, as we can slow down. Better known as eccentric deceleration which is often overlooked in sports training.
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When you walk into the gym I want you to go to any equipment. Warm up for 10 minutes at level 5. Pick and choose the interval training program on your machine, this will allow you too crunch out more calories.
Do intervals for 20 minutes straight: Speed up for 1 minute at level 10 and recover for 2 minutes at level 5. You should do this sequence a total of 8 times. When your at level 10, I want you too remind yourself that the faster you go, the faster that fat goes away!
At the end of the workout, cool down for 10 minutes at level 4, and this will complete your workout for the day. If you can before trying this workout I simply I want you too try a new piece of equipment. Always remember with a proper diet plan, that body fat will burn off faster!
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