Post-Workout Nutrition - Secrets to a Hard, Lean Body

As you’ve probably heard before, your post-workout meal may very well be your most important meal of the day. The reason is that when you’re finished with an intense workout, you’re entering a catabolic state where your muscle glycogen is depleted and increased cortisol levels are beginning to excessively break down muscle tissue. These conditions (if left to go too long) are not good and the only way to reverse this catabolic state (and promote an anabolic state) is to consume a quickly digestible post-workout meal as soon as you can after training.  The goal is to choose a meal with quickly digestible carbs to replenish muscle glycogen as well as quickly digestible protein to provide the amino acids needed to jump start muscular repair. The surge of carbohydrates and amino acids from this quickly digested meal promotes an insulin spike from the pancreas, which shuttles nutrients into the muscle cells. The post-workout meal should generally contain between 300-500 calories to get the best response.  For example, a 120-lb female may only need a 300-calorie meal, whereas a 200-lb male may need a 500-calorie post-workout meal.  Your post-workout meal should also contain anywhere from a 2:1 ratio of carbs:protein to a 4:1 ratio of carbs : protein. While most of your other daily meals should contain a source of healthy fats, keep the fat content of your post-workout meal to a bare minimum, since fat slows the absorption of the meal, which is the opposite of what you want after a workout. 


When choosing what to make for your post-workout meal, the first thing to realize is that you DON’T need any of these expensive post-workout supplement formulations that the magazines (who advertise for them) will tell you that you absolutely NEED! As with any nutritional strategies, natural is always better. A good source of quickly digestible natural carbs such as frozen bananas, pineapples, raisins, honey, or organic maple syrup are perfect to elicit an insulin response that will promote muscle glycogen replenishment and a general anabolic (muscle building) effect.  The best source of quickly digestible protein is a quality non-denatured whey protein isolate, some fat-free or low-fat yogurt, or even some fat free or low fat ricotta cheese. Ricotta is mostly whey protein, so it is fast digesting. Cottage cheese, on the other hand, is mostly casein and is slow digesting and would not be good as a post-workout meal (even though it is great any other time of day).  Here are a couple ideas for delicious post-workout smoothies that will kick start your recovery process:


Chocolate Banana - blend together 1 cup water, ½ cup skim milk, one and a half frozen bananas, 2 tbsp organic maple syrup, and 30 grams chocolate whey protein powder - 38 g prot, 72 g carb, 0.5 g fat, 440 calories.


Pineapple Vanilla - blend together 1 cup water, ½ cup vanilla yogurt, one cup frozen pineapples, 2 tbsp honey (preferably raw), and 30 grams vanilla whey protein powder - 35 g prot, 71 g carb, 0.5 g fat, 425 calories.


When looking to lose body fat, keep in mind that post-workout meals should have the opposite characteristics of all of your other meals throughout each day.  While post-workout meals should have quick high glycemic index carbs, quickly digested proteins, and minimal fat, all of your other meals throughout the day should be comprised of low glycemic index, slowly digested carbs, slow release proteins, and ample healthy fats.  These are powerful strategies towards developing a lean muscular body with a low body fat percentage.  Another great thing about postworkout meals is that you can satisfy even the worst sweet tooth, since this is the one time of the day where you can get away with eating extra sugars without adding to your gut. Instead, it all goes straight to the muscles! Enjoy!

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How To Properly Build Muscle and Put On Size In The Gym

First of all, it is important to have a goal - weight training is good for increasing strength, adding more bulk to your frame, or toning existing muscle. This article will focus on the techniques needed to build MASS. In order to build mass, it is essential to damage existing muscle in order for it to be repaired. Given the right stimulus, the body is incredibly efficient at repairing itself, new tissue is often stronger and healthier. Here are 


some essential tips for piling on the muscle:  


1) Feed your muscles. Muscle needs protein order to grow; a high protein diet will ensure that you get maximum growth from your muscles. Lean red meats are a good source of protein and also contain other nutrients essential for muscle growth. It is better to eat little and often as opposed to larger meals less frequently, it is also a good idea to have meals prepared prior to your workout, or to have a protein shake handy - this will prevent snacking. Your diet should also include quality calories, vitamins, good fats, minerals and lots of water.  


2) Stick to a plan Firstly, identify your goal - getting "bigger" is simply not specific enough, how big do you want to be? Why not identify a target weight, or chest measurement? Making your goal specific will ensure that you have something to aim for, something against which you can measure your performance. Once you have decided on a goal, you need to then formulate a plan which will enable you to achieve it. Most gyms will be able to help you with a routine which will help you achieve your goals, but unless you can afford a personal trainer, it is up to you to follow it. It is easy to deviate from your plans, doing so can lead to setbacks and also cause you to lose motivation altogether. Firstly, you will need to give your plan time to work; you will not see results overnight, building muscle takes time. Some muscle building magazines will tell you the latest "killer abs" exercises, or "how to build massive biceps" but hopping from system to system will not get you anywhere. This is why it is important to stick to your plan.  


3) Core muscle building exercises It makes sense to target the stronger, larger muscles when aiming to increase your muscle mass. It is possible to build a lot of muscle using only the following exercises: Squat, bench press and wide grip pull up. Using these methods will help you build strength and muscle mass in primary and secondary muscle groups. Squats target quadriceps, hamstrings and glutes, the bench press will target your entire chest (pectorals,) triceps and front shoulders (deltoids.) The wide chin grip pull up focuses on lats, but also targets the entire upper back, biceps and forearms. These exercises should be the foundation of your weight training routine, they target a wide range of muscle groups and you will see results much faster.  


4) Master the techniques Before you add an extra 20kg to the bar, are you at risk of injuring yourself? To get the most out of your session you must ensure you are lifting correctly. Your muscles learn correct movement through repetition; this is why it is advisable for new gym members' not to begin with heavy weights. Bad habits lead to bad technique which can lead to injury. If you are not sure whether you are lifting a weight correctly or it does not feel right, you should seek advice from someone more experienced. For example, you often see people arching their back struggling to bench a massive weight - this is a bad technique that must be unlearned in order to progress. If you perform your lifts correctly, your muscles will learn the correct techniques and you will benefit more from your training.  


5) Train hard Building muscle is not a walk in the park; it is going to be hard work. You must train with intensity in order to gain the maximum benefit from your training.  

6) Use free weights Most gyms have a combination of free weights and resistance machines, it is essential to use free weights wherever possible. Free weights require a greater range of motion than most resistance machines; therefore, using them makes better use of primary and secondary muscle groups. This, in turn, will build compound mass because it increases the number of muscles used in training.  


7) Identify your weaknesses Under developed muscle groups often show growth quicker than those which are more developed. With experience, you will be able to identify your weaker areas and target them with specific exercises. 


Check out the video below for Bodybuilding Basics Information.

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Bodybuilding (Muscle Building) Questions - #9

Which is better free weights or machines?

Both are good but free weights are better for overall body mass and strength conditioning. More muscles are involved using free weights, this is a good thing. Machines are good to isolate a muscle group and can be used to preexhaust the muscle before the heavy basic free weight exercise.




How much sleep do I need for optimum muscle growth?


You need 8 to 10 hours of sleep for optimum muscle growth. If you're serious about gaining muscle mass then you should ensure that you are getting at least 8 hours every night.




How can I increase testosterone naturally?


You could try zinc and magnesium taken last thing at night or try a product called ZMA. You could also try limiting your rep range to 5 reps but the weight should reflect these 5 rep sets. You will need someone there to help with a true 5-rep range.




Should I workout with sore muscles?


No. Absolutely not. Sore muscles are a clear indicator that you have not recovered from your last session. You need another day or two off. It doesn't matter if your chest muscles are sore and you are training legs - your overall body system has not fully recovered. You could ignore it and go anyway but you will be wasting your time or make things worst on a cellular and nervous system level, then you will need double the time off to fully recover. Your muscles will refuse to grow if you continue to train while not fully recovered from previous sessions. The gym will always be there so take that day or 2 extra off to fully recover and grow. You will then come back to the gym 100% recovered and ready to go to work on another muscle group or 2.




What's the best way to build muscle?

The best way to build muscle is to purchase a muscle-building program from a person that you know, knows what they're talking about. Don't try and guess it yourself, get the information from an expert. You will also need highly nutritious foods and some

supplementation. You need to set clear goals and work very hard to achieve them. 

You could also try and reduce your time spent in the gym by limiting your training sessions to 1 hour only, when the hour is up you need to get out, go home, recover and grow. Discipline and commitment is also required.

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Bodybuilding (Muscle Building) Questions - #8

Can I workout with a hangover?


You certainly can but don't expect to perform at 100% level and don't mark it as a great workout. You should stay away from the gym if you're not feeling 100% from a hangover or from a cold or flu. Imagined laziness is different, you should ignore that and get to the gym.


Should I bring a notepad to the gym?


Yes. You need to track your progress so that you know what is working and what's not. Tracking everything is also a great motivator.






How can I shock my muscles into new  growth?


By changing your routine or by trying a different training principal like super sets or the pre-exhaust method. You can also shock your muscles by changing the sets or reps and by adjusting the weight accordingly.


How do I prevent stretch marks?


Eat high quality nutritious foods and take a good multi-vitamin/mineral. Take vitamin C, E and zinc. You could also try a good vitamin e cream if you already have stretch marks.




How can I speed up my time spent in the gym?


You can speed up your time spent in the gym by doing less in the gym, which is actually better for you than doing a long drawn out session. Realise that you’re at the gym to work and not stand around talking. Get in, get it done and get out.

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Bodybuilding (Muscle Building) Questions - #7

How much protein do I need?


Not as much as you think but certainly more than the average Joe or Jane. 1.14 grams of protein per pound of body weight is a good guide, though lean body weight should be taken into consideration for a more accurate figure and not total body weight.




How should I take my creatine?


Some people say that creating loading is unnecessary but I like to load creatine 20grams 4 x 5gs daily for 5 days then 5g after training for about 8 weeks.




How can I get motivated to get to the gym?


You're the only person that can make you go to the gym, but bear in mind that the thought of going to gym is much worst than the actual application of going to the gym, once your at the gym you're fine and once you finish a great workout you're glad that you went. Just go ahead and go to the gym regardless of what you think at the time.




How do I stay motivated?


You can stay motivated by writing down everything you do at the gym. Write down your sets reps and weight used so you can see how much progress you are making. You can also change your routine every so often to avoid staleness and keep motivation high. It's also a very good idea yo have training goals and strive towards those goals, and when you reach them you need to set more goals.




Will smoking affect my muscle gains?

Yes it will. Smoking will slow down your progress and keep you from reaching your goals. It's also bad for your health, but you knew that already. I suggest that you try some quit smoking techniques until you find one that works for you.

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Bodybuilding (Muscle Building) Questions - #6

How often should I increase the weight?


The ideal rep range for muscle growth is 8 to 12, so if you find yourself getting 12 reps or more no problem then it's time to up the weight to bring you back down to the almost impossible 8 rep sets.




What does intensity mean?


It means how hard you need to work to complete the required action i.e. if your lifting a certain weight and you absolutely struggled to get 8 reps and you wanted so much to quit at 6 but somehow managed 8, that's high intensity. Muscles require a high intensity effort to warrant muscle growth stimulation.




How can I build my stubborn calves?

You need to concentrate more on every rep of every set and get a complete stretch. Don't rush your calf training by just throwing in a few sets at the end of your leg training. Try training them first in the session and use a full range of motion with heavy weight.




How much time does a muscle need to recover?

Muscles usually require from 48 to 72 hours to fully recover from a hard training session. Your nervous system also requires full recovery. It depends on the person’s level of training experience and best recovery practices.




What's the best time to train?


About 2 to 3 hours after you get up out of bed is the best time because hormone levels are high and your back has re-adjusted itself by then, but anytime is a great time to train. It all depends on your daily schedule.

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Bodybuilding (Muscle Building) Questions - #5

How fast or slow should I perform reps?


You need to ensure that your muscle fibres actually do the work. The reps should not be performed too fast using momentum. Use a Slow and controlled pace that should take you about 2 seconds to raise the weight and 4 seconds to lower the weight, it's also a good idea to pause for 1 second in the extended position. It looks like this 2 1 4. Try various lifting speeds to see which one works best for your goals, you could also try a 3 2 5: 3 seconds to lift, 2 seconds hold and flex on extension and 5 seconds to lower it.




How do I build massive legs?


You need to get off that leg extension machine and learn how to squat correctly. The squat is the king for building massive legs, along with the dead lift and the leg press. If you want massive legs you need to master heavy squats, and heavy standing calf raises. You could try adding super sets to your leg routines with a pre-exhaust technique if you have the weight training experience, if not then straight sets with the squat involved should be enough.




Do I need cardio while building muscle?


Some cardio while on a muscle building course would be beneficial but don't over do it. 20 minutes on the bike or rowing machine before or after a session should be enough.




How many body parts a session?


2 body parts per session is ideal, that way you can fully concentrate on the body parts and put in 100% effort. It drags on a bit if you have to do 3 and 4 body parts a session, the required intensity just won't be there. Keep it at 2 per session.




Should I change my routine?

Yes you should change things around every 8 to 12 weeks for renewed motivation and goal setting, and for a boost in results.

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Bodybuilding (Muscle Building) Questions - #4

Should I wear a lifting belt?

Some people find lifting belts great while others can't stand them. I would recommend you wear a lifting belt on your heavy sets and on your heavy sets only, like squats, dead lifts, shoulder presses and bent rows.

Should I wear gloves?


You don't really need gloves. It's a matter of personal preference. Some people will tell you that gloves help them lift more weight, while others will tell you that it detracts from their lifting strength. I like to wear gloves because they give me a better grip on the bar.


How many reps for building strength?


To build strength you need to concentrate on low reps with very very heavy weights. Reps should be in the 2 to 6 range and the weight should be heavy enough to only allow you perform 2 to 6 reps. You should always have help on standby when you are lifting like this.


How do I bring out my abs?


To bring out your abs you need to watch your diet closer and cut out all the junk with the empty high calories like cakes and sodas. You could do 3 exercises in tri set style eg: Crunches 1 x 15 then hanging leg raises 1 x 15 then onto lying leg raises 1 x 15 repeat 4 times dropping the reps i.e. 12,10,8s. Rest between sets is as long as it takes you to walk over to the abs exercise area or about 20 seconds rest.


Should women lift weights?


Yes women should definitely lift weights. Lifting weights will be a great help in their weight loss, health or fitness goals. Some women believe they will get huge muscles if they lift weights, this is not true, women don't have enough of the male hormone muscle builder testosterone. Weight lifting is a truly excellent form of exercise not just for men.

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Bodybuilding (Muscle Building) Questions - #3

There's a lot of talk about creatine, is it any good?
Yes it is good, it's very good. Creatine increases energy production in the muscle cells so you can lift heavier and for longer. Creatine helps you to quickly gain weight making you stronger, and the more you can lift means the more muscle fibres you can stimulate for muscle growth. It pulls fluid into the muscle cells making you look bigger.




What type of protein powder is the best?
There is no real best when it comes to protein powders but Whey protein isolate (WPI) is a fast acting protein and is better than whey protein concentrate because it is purer and has a higher BV (biological value) around 170 compared to 104 for the concentrate which means that the WPI can be used more efficiently by the body. The higher the BV the better. Egg Protein has a BV of 100. Milk protein i.e. whey and casein has a BV of 85 and Beef Proteins about 75.


When should I take protein shakes?
You should take protein shakes (whey protein) before and after a training session i.e. about 30 minutes before and within 1 hour after. You can take a casein protein last thing at night for a steady flow of amino acids for growth and repair while you sleep. On non-training days you can take the whey protein anytime.


Should I eat anything before bed?
You should not eat anything before bed because it could keep you awake all night, especially if you eat a carbohydrate food. Having said that, you can take a casein protein supplement without your sleep being affected.


How can I speed up recovery?
You can speed up recovery by taking a creatine supplement immediately after a workout and about 40 minutes later take a whey protein supplement, then within an hour after that have a highly nutritious real meal supplemented with vitamins and minerals. Vitamin c and e is great for fast recovery.

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Rest and Recovery Basics

Getting Enough Sleep


Its highly recommend you get at least 7 hours of sleep each night. Sleep requirements are an individual thing. Some people need more rest while others need less rest. Weight lifting and cardio do require that you get a little more sleep than you may be accustomed to. You will soon learn how much sleep you really need. Do not underestimate the power of sleep! I’ve been there. The times that I’ve had trouble getting enough sleep are the times when my progress has stalled. Lack of sleep affects everything – your mindset especially. Lack of sleep can cause you to miss workouts, lose motivation, and more! If you work on getting enough sleep to recover properly from your workouts, I guarantee your results will improve. Take naps to catch up on sleep if needed. Go to bed 30 minutes earlier than normal. Relax and sleep well. Wake up feeling refreshed each morning. Your body will thank you for the extra sleep by giving you even better results. You can sleep too much! If you are one of those people that sleep too much, get up and get going. This can lead to laziness. Get the sleep you need and stop there. Too much sleep can do something bad for you!

Decreasing Stress


If you want optimal results, you’ll need to keep stress at a minimum. High levels of stress changes the whole environment inside your body and can stop your progress immediately. There’s no need to get stressed out about things in life. Most of the things we worry about are nothing. We can’t even change many of the things we worry about on a daily basis. Ask yourself, “In 5 years will I even remember worrying about this? Is it really that important?” You will most likely answer no to everything you’re worrying about. Don’t let others bother you or stress you out for no reason! One of my biggest stressors is driving. I have a hard time driving through traffic each and every day with people that don’t even realize they’re driving. They don’t pay attention, they talk on their cell phone, they cause wrecks, and they don’t realize they are driving a deadly weapon. I have learned to not let it bother so much. I watch out for everyone and try to anticipate actions taken by other drivers. If you pay attention, you can actually foresee some drivers making some stupid decisions. Stay calm even in stressful situations. There’s no need to get upset. This will keep your stress levels low and will help you feel better throughout the day. And it may even keep you from doing something stupid. Take breaks from life throughout the day. Deep breaths always help relieve tension.

Overtraining


Overtraining is a very sensitive subject for many people. Most of the so called Internet “experts” have never learned the true meaning of overtraining. Some people will tell you that you’re overtraining by working out 4-5 days per week. Others will tell you you’re overtraining without knowing the intensity of your workout and without knowing your recovery abilities. If you ever see anyone tell someone else that they are overtraining simply by looking at their schedule and workout, you can immediately write this person off as a “want-to-be” expert. The person has no idea what they are talking about. Overtraining is an individual thing. It depends on your recovery abilities, the sleep you get, your diet, water intake, intensity of your workouts, frequency of your workouts, amount of cardio, genetics, and more! So no one can ever tell you that you’re overtraining. Only you will know that you’re overtraining. If you are making progress in the gym, you are doing great. If you are gaining strength in the gym, you are not overtraining. If your strength gains slow to a halt and you’ve been lifting for a few months, you are getting closer to the overtraining edge. You never want to reach overtraining, so the best strategy is to take a one week break from weight lifting and cardio when the strength gains come to a halt. Spend the week resting and eating the best foods. Never take a break from eating properly. If you do, you could lose all of the progress you’ve made over the past few months. The one week break will allow your body to fully recover. You can then start lifting weights and doing cardio again. Start with lighter weights than what you ended with and work your way back up.

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Weight Lifting Basics ( Level - 3)

A Proper Rep :


There are four parts of each rep that you do for any given exercise. Would you like to know what they are?


1. Lifting portion also known as the positive or concentric portion of a rep.


2. Peak contraction at the very top of each rep.


3. Lowering portion also known as the negative or eccentric portion of a rep.


4. Full stretch at the very bottom of each rep.

It’s a must that you do each rep with proper form. Do not stop short on the peak contraction, and do not stop short on the full stretch. Lift forcefully and lower the weight under control. The negative portion of each rep is the most important, but each part of every rep is very important. Have you ever seen someone do Pull Ups?


Most people stop short of a peak contraction and stop short of the full stretch and never get their chin above the bar. They are cheating on each rep because it’s easier that way. But they’re only fooling themselves because they’re not getting the full benefit of the exercise! Ensure that you concentrate on each and every rep. Do not cheat on your reps. Progress will be much faster when you perform reps properly. Reap the benefits of each and every rep when you use proper form.

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Weight Lifting Basics ( Level - 4)

Warming Up Properly


Warming up before a workout and before each exercise is vital to your success! You will greatly decrease your risk of injury and you’ll increase your performance in the gym. You’ll be able to lift heavier weights throughout your workout, which will lead to faster results and bigger changes when you look in the mirror. There are two different warm ups that you’re going to need to do.First: a pre workout warm up is required before you touch any weights. Second: specific exercise warm ups need to be done to get you acclimated to a new exercise.

For the pre workout warm up, spend about 5 minutes on any cardio machine or cardiovascular activity such as jogging. Then do some jumping jacks followed by some body weight squats and push ups. For specific exercise warm ups, you need to follow these guidelines:


1. Never do more reps for a warm up set than the target number of reps for a working set. If you are going to be doing 10 reps on a working set, do not perform over 10 reps on a warm up set as an example.


2. Decrease the number of reps in each successive warm up set while increasing the weight.


3. Do more warm up sets at the beginning of your workout and less as you progress through your workout. Specific exercise warm ups are a requirement. You need to slowly increase the weight during warm up sets and allow your body to become acclimated to the new exercise before jumping straight into heavy weights.


Warm ups are very important so please treat them that way. Take your time and ensure you are warm before continuing with your workout.

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Weight Lifting Basics ( Level - 2 )

The Best Exercises


Later in this manual, you’re going to find the Basic WLC Program weight lifting workout. The workout program uses only the best weight lifting exercises for building muscle and strength:


1: The Squat

2: The Deadlift

3: The Bench Press

4: The Pendlay Row

5: The Overhead Press

6: The Chin Up

7: The Dip

8: The Calf Raise

9: The Curl

10: The Extension

One of the best things you can do is to spend some time learning how to do these exercises properly. No one spends the time learning the exercises and many people waste years of progress. I’ve been there! Take it from someone who learned the hard way. Take your time studying the exercises, practicing, and learning how to do them properly. I really can’t stress this enough. You can start this program and take your time learning the exercises. This program was developed to help you learn the proper methods for lifting weights. Do not get in a hurry. Take your time and perfect your form.

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Weight Lifting Basics ( Level - 1 )

Required Equipment


In order to perform the Basic Weight Lifting Program, you’re going to need access to some basic weight lifting equipment. I’m going to show you what you need :


(1) Power Rack
A good power rack is a must! This is the center piece of any gym. A good power rack will have a chin up bar and possibly dip bars. A power rack provides you with everything you need to work out safely. You don’t need a workout partner. You don’t need a spotter. Spotter bars are included with every power rack. See the power rack in the image to the left. I’ve searched for the best power rack I can find that doesn’t cost thousands of dollars.

(2) Adjustable Bench
You will need a good adjustable bench that you can slide in and out of your power rack. You’ll need the bench to perform some of the best exercises.

(3) Olympic Barbell Sets
You need at least one 300 pound Olympic barbell set. I personally like to have two so I don’t have to move the bar from inside the power rack to outside the power rack. You’ll save a lot of time and energy if you get two barbells and lots of extra weight plates. Most commercial gyms will have plenty of barbells and weights.If you are building a home gym, I highly recommend two barbells and lots of extra weight plates. 

(4) Adjustable Dumbbell Set
You’re going to need a good set of adjustable dumbbells. I made a huge mistake building my home gym and went with fixed dumbbells. They take up too much space and cost entirely too much.

That’s all the equipment you need to get started correctly with weight lifting. There’s no need to waste money on useless machines or any other useless equipment. A home gym will initially cost you more but will save you thousands per year in gym membership fees, gas costs, and wear and tear on your vehicle. A home gym is more convenient and saves you so much time!

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