Burning fat is not an easy task. On the contrary, it can be a prolonged and complex process. But, dropping the extra fat is something that is achieved. However, to accomplish that you need to take some active steps. Yet, not everyone is able to follow a strict diet plan or exercise daily. Also, it is important to realize that dropping weight does not happen overnight. Nevertheless, there are alternative ways that can speed up the process of burning the stubborn fat. One of those methods is Cardio Acceleration as a type of fat loss workout.
What is the Cardio Acceleration Workout
Cardio Acceleration can be described as an effective workout strategy. Moreover, this concept represents a combination of aerobic and strength training. This concept of resistance weight training and aerobic exercise is simple but still very effective. You start the workout with a resistance weight training exercise followed with 30 seconds to a minute of cardio. You repeat this in cycles until your workout is finished. For example, you completed a deadlift followed by 30 or 60 seconds of running or jump rope. You can perform and try different aerobic exercises between your set. Combining different aerobic exercises can be beneficial as it can engage different muscle groups.
Benefits of the Cardio Acceleration Workout Concept
The Cardio Acceleration Workout concept is one of the revolutionary innovations in the fitness and bodybuilding world. Moreover, it has been adopted by many soccer clubs in Europe as part of their training and athlete developing strategy. In recent years it has become very popular in the fitness and bodybuilding world. Let’s to take a closer look at the benefits and why the popularity is rising.
1. You will not Skip the Cardio Training
The first obvious benefit is that the cardio acceleration will help you to combine the cardio and the resistance training. One common problem for many bodybuilders is that they tend to skip cardio. This is also notable at the more advanced weightlifters. This concept is ideal as it will prevent you from skipping the cardio training. Additionally, it will not interrupt your resistance training in any way. Also, the Cardio Acceleration through the daily aerobic exercises will speed up the fat loss process. That is why this concept is an ideal opportunity for burning the stubborn fat.
2. Cardio – Acceleration vs. Conventional Cardio
If you want to lose fat, do lots of cardio. This is something that we hear daily. Also, many personal trainers and fitness experts recommend active cardio sessions during the week. The reality is that cardio training can be an effective method to burn fat. However, it is a proven fact that this can be a prolonged process.
On the other side, the Cardio Acceleration offers a more impressive advantage. To be more specific, it can speed up the hypertrophy and weight loss when compared to the conventional cardio. According to a research study, cardio acceleration is the fastest way to burn fat while also building muscle. Therefore, this concept can be effective without the need of spending hours on the treadmill.
3. Improved Body Flexibility
Another notable benefit is that it can improve the overall body flexibility. Moreover, the cardio exercises can improve your range of motion. Also, the Cardio Acceleration concept can engage many different muscles groups. This is especially beneficial as the different aerobic exercises can keep many different body parts in shape. By exercising every muscle group, you will ensure your body is in great shape. Therefore, this all-round body engagement will maintain stable flexibility of your body.
The Fat Burning Process
The main goal of this program is to initiate a significant fat burning process. Therefore, the Cardio Acceleration concept for weight loss is based on specific elements.
The additional cardiovascular 30–60 seconds exercise in between resistance training enables your heart to maintain elevated state during your training session. This is beneficial as it can increase your calorie burn. Moreover, is scientifically proven that the calorie burning process can be extended even after the end of the workout. Or simply said, this workout will stimulate the body to lose weight on its own. Another research study shows that cardio acceleration helps to maintain a higher metabolic rate for a longer period of time often observed during rest periods. The improved metabolic rate has a direct impact on burning calories. Therefore, the result is a significant weight loss.
This is especially beneficial as it can help in preventing the development of the so-called stubborn fat.
Furthermore, many athletes have reported that this concept can improve muscle recovery. Moreover, it can significantly increase your body definition. Also, it can stimulate increased blood flow. Therefore, the result can be bigger muscle gains in the long term.
On the final note, we can conclude that dropping body fat is not a simple thing. However, the Cardio – Acceleration training is a revolutionary workout concept. With the fitness world constantly changing, innovations such as the Cardio Acceleration can prompt an effective fat burning process. And the main difference is that weight loss is achieved in a significantly shorter period. And you will still be gaining the benefits from exercising. Therefore, if you’re looking for a new strategy for burning more fat and gaining muscle, this can program can be a great option.
Many people in the bodybuilding world tend to skip the leg day. However, strong legs are the foundation of a well-developed physique. Powerful and defined legs are the main symmetry element of a proper body transformation. Moreover, by building your legs muscles, you can increase your endurance and strength. So, why there are so many people that skip the leg day?
Maybe because the leg exercises are not fun. Or maybe because many bodybuilders tend to focus on their upper body. But, avoiding the legs workout can slow your overall progress. Also, it is important to avoid the so-called “Chicken Legs” syndrome.
Nevertheless, there are also numerous examples where people do not see proper leg results. Even after having regular leg days.
1. Leg presses
The leg press represents one of the most effective leg exercises. Also, this conventional movement can have a significant impact on leg development. To be more specific, the leg press can optimize the size gains on your things. Additionally, it is less stressful when compared to the squats. Therefore, the pressure on your lower back is lower. This can enable you to use heavier weight and speed up the leg development.
TIPS: Lower the weight only to the point before your hips and pelvis start to curl up. This is important since allowing your pelvis to curl up can put high pressure on your lower back. That way you will protect your spine from potential injuries.
2. Dumbbell Lunges
The second important exercise is the Dumbbell Lunges. This is because this exercise can develop your glutes, things, hamstrings and quads. However, the dumbbell lunges are somewhat undermined. Therefore, not many of the gym beginners are aware of the effectiveness of this notable exercise. The dumbbell lunges can be performed in a stationary position. Also, you do a lunge walk in a large area of the gym.
TIPS: It is recommended to pay attention to the angle formed by your thigh and lower leg. Moreover, your knee should NOT be over your ankle. The danger is that this can implicate severe strains to the knee tendons. Therefore, your knee and toes must be pointed in the same direction. That way the exercise is more effective, and you can prevent potential injury.
3. Straight-leg deadlifts
The straight-leg deadlifts are a very effective exercise for stretching of your hamstrings. Also, it can work out the lower back and the glutes. A terrific exercise to stretch your hamstrings and work your glutes and lower back.
TIP: Make sure that you do not hunch your back.
Also, it is important not to lean backwards. The reason behind this is that these two mistakes can increase the potential for injury. Therefore, keep your back in a fairly straight position throughout the exercise. You may look straight ahead as this can help you to get into a proper position.
4. Lying leg curls
This is one of the conventional leg exercises. It is a very good exercise for building a good body definition. Moreover, the lying leg curls can be very effective as it can isolate the hamstring muscles. Therefore, the result is significant added hamstring muscle mass.
TIP: The leg curl machine enables a proper form and technique. However, there is any common mistake that often occurs during this exercise. To achieve better isolation to your hamstring, it is recommended to try and point your toes. Therefore, this will intensify the burn in your hamstring muscles.
5. Seated calf raises
The seated calf raises target the lower calf muscles. To be more specific, it is the best exercise for the V-shaped part of the lower calf muscles. Also, it can have a good impact on the medial and lateral heads or the upper calf muscle. Another benefit is that it can be very effective for building mass.
TIPS: It is important to slide your hips forward on the seat. The reason is that the pads should be resting further back on your things. Therefore, this will improve the isolation of the soleus muscle.
6. Leg extensions
The leg extensions are one of the most important for building a good leg definition. Or simply said, the leg extensions will shape the front of the thigh. For many professional bodybuilders, this is the symbol of having strong and thick legs. However, the highest impact is given to the muscles above the knees.
TIPS: Avoid cheating. This may sound simples as the machines will maintain a stable position of your body. Do not allow your hips to come up off the bench while you are doing the exercise. In case this happens, it is a sign that you need to lower the weights.
Also, alternate the position of your feet. This will work the different elements of the quadriceps.
The development of the leg muscles is one of the most important segments in your body transformation. It is well-proven that people who skip the leg day, make slower gains in the upper body. Also, strong legs are the main foundation for building strong core muscles. Additionally, the leg training intensity will enable you to burn fat as it can elevate the heart rate. That is why it is imperative to do these conventional leg exercises. And by following the above-mentioned tips, you can maximize your leg muscle gains.
Today’s fitness and bodybuilding world combine many different workout concepts. Also, these innovations enable many people to find their own place in the broad fitness world. Many fitness enthusiasts can establish a workout routine through these exercise concepts. However, one method that is somewhat undermined is the group fitness class. And like the other exercise concepts, the group fitness class can offer numerous benefits. Here are 5 advantages of this training model.
1. A Proper Routine
Many people repeatedly turn to physical activities that they’ve grown comfortable with. The group fitness classes can have a significant impact as it can balance your workout routine. Also, the group fitness classes can diversify your workouts and it can get you out of your comfort zone. This is because you will try potentially more challenging exercises. And this will be beneficial as it can take you closer to reaching your fitness goals. Being surrounded by a group of people can galvanize routine habits. Therefore, you will challenge yourself to engage in physical activities that you might not prefer. In simple words, every group fitness workout will be a different experience for you. That way you will establish a well-balanced workout routine.
2. Motivation and Determination
In today’s stressful way of life, many people struggle with their motivational levels. Moreover, many fitness enthusiasts eventually decrease their presence in the gym due to low motivation. Others, feel that being active on a daily basis is physically demanding. Additionally, working out alone, for some people is not as challenging.
That is where the group fitness exercise classes come into the frame. By joining a group exercise class, you will be part of a group like-minded group which will help you to reach your best effort. Furthermore, being part of a compact group that is striving towards a common goal can have a galvanizing effect on your success. In the same time, the fitness group class can help you to make your workout more fun and challenging.
3. Better Quality of Life
Stress is one of the major problems for our generation. It is an undisputed fact, especially here in North America. Often then not, this can negatively influence the level and effectiveness of the workouts and training sessions. However, a potential solution for this can be the group fitness classes. This concept can actually decrease stress levels.
According to a research study from the American Osteopathic Association found group exercise participants experienced a reduction in stress and improved mental, physical and emotional quality of life. Also, this report finds that working out in a group lowers stress by 26 per cent and significantly improves quality of life. And those who prefer to workout alone put more effort but they do not have a high-stress management results.
Another benefit of the group fitness classes should be seen through the prism of socialization. By exercising with others, you can improve your overall social life. You may also meet some new friends and perhaps your next date. All of these elements will galvanize your quality of life.
4. Better Technique
One of the main challenges that many gym addicts face is the issue of maintaining a proper form. Many weightlifters often harm or injure themselves as a result of exercising with an improper form. Also, some weightlifters are not aware that they are damaging their wrists, knees and joints by not working out properly. In many occasions, if you work out alone, you might not be aware that your movements are as good as they should be.
Therefore, working out within a group can be a potential solution for this complex problem. In that context, there is often a personal trainer or instructor specialist that will help you to improve your technique. Also, other more experienced group members will help you to identify certain movements that are wrong. Furthermore, group fitness classes can improve your form. In the same time, these group workouts will significantly reduce your chances of sustaining some serious injury. This is based on the fact that you are given clear instruction about how to perform. Combined with the supervision element, you can decrease the potential risks for an injury.
5. Diverse Workout Plan
On many occasions, we tend to stick to our exercise plan for far too long. Also, we seem to repeat the same exercises day after day, training after training. This concept can have a negative impact on the long term. To be more specific, many fitness enthusiasts may feel bored after some time. For example, just spending your time in the weight room may decrease your desire and motivation. Therefore, it is crucial to have some sort of a variety in your training sessions. And that is where the group exercise classes can help. These group activities will provide with some new exercise trends. Also, your workout plan will incorporate different activities, not just lifting weights. This can also have a positive influence on the process of recovery. And at the same time, these group activities are well documented as a reliable option for weight loss.
In the end, we can conclude that the group fitness classes are still an undiscovered gem in the fitness world. Moreover, these group activities can offer many advantages for the average fitness enthusiast. They can be fun, interesting and healthy for many people. In other words, group fitness classes can have a vital role in getting you closer to your fitness goals.
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To build muscle, you need to follow specific guidelines and instructions. The first elements that come to mind are a good workout program, diet plan, and regular exercise. However, one important prerequisite that often undermined is the body and its reactions. Moreover, the human body is a complex system that contains different hormonal elements. And these hormones often generate different reactions in the muscle cells. One notable element that we will analyze in this article is Cortisol levels, and how it impacts your muscle gain and fat loss.
Cortisol – The Basics
Cortisol is a catabolic hormone that has the role to balance the fat levels in the body. Also, Cortisol has a significant role in the process of storing and releasing fat. But the ultimate question here is how cortisol can stimulate two different factions.
1. Storing Fat
Cortisol can have a significant role in storing fat. This is based on the presence and activity of the lipoprotein lipase which is a strong fat storing enzyme. Therefore, cortisol has a direct impact on the process of storing fat
2. Releasing Fat
Cortisol can also have an active role in the process of releasing fat. This happens as the cortisol releases the hormone-sensitive lipase which is a strong fat releasing enzyme. However, it is important to emphasize that it can only release the stored fat, not burning the fat. There are other functions that are needed to occur in order for the body to burn the released fat.
The Fat Burning Process
One of the main benefits of cortisol is that it can help in the process of burning fat. This is since it can assist in releasing fat from stored fat cells. As we have stated, there are other metabolic actions in the body that contribute to the fat burning phase. Without these actions, the fat will be again stored in the body.
Some of these functions are closely related to the activity level. For example, the increased presence of human growth hormone levels combined with the lower presence of insulin is one of those metabolic actions. This combination can utilize the effect of the cortisol and will burn the unwanted fat. Additionally, during cardio and aerobic activities the metabolism has high productivity. Therefore, the released fat can be used as a fuel to support the body during these activities. So, cortisol will prompt a reaction of releasing fat and the additional aerobic functions will proceed with burning the released fat. In other words, cortisol can be the starting point of a fat burning reaction. Additionally, it can provide the body with additional energy from the stored fat cells.
The Importance of High-Intensity Training
One important puzzle of this mosaic is to have high-intensity training. This is since fat burning via cortisol release can only happen during short high intensity workouts. For example, the cortisol stimulated fat loss happens especially during high-intensity bodybuilding workouts. Moreover, these training sessions should not go over 45 minutes, including the warm-up. The reason for this is because a longer gym workout can activate the insulin which in turn can restore the released fat.
Cortisol and Building Muscle
The general belief about building muscle is based on a good nutrition plan, good workout plan and motivation. However, there is a lot more in the bodybuilding mosaic. Building lean muscle also requires control of different anabolic and catabolic actions. Moreover, it is imperative to properly manipulate certain hormones. Cortisol is one of the most important hormones that need to be under control. Yet, it is imperative to have solid cortisol levels during your exercise. As we have stated, the cortisol can help in the process of burning fat. That can have a direct impact on the process of building muscle. To be more specific, solid levels of cortisol during training can help in building a good muscle definition. Also, it is imperative to limit the length of the workouts. A longer training will result in a very high level of cortisol. Therefore, long exercise can disrupt the balance of the hormones in the body. For example, if the cortisol or insulin is dominant, the effect of the exercise will be counter-productive.
Furthermore, cortisol can also have a protective role for the muscle cells.
According to a research study, cortisol and its metabolic substrates can protect the body from an exaggerated immune system response. Especially, in the face of exercise-induced muscle damage. Additionally, it can help to maintain normal vascular integrity.
Another report has shown that high cortisol may be an inhibitor of protein synthesis and muscle growth by its catabolic action. As we can see, cortisol can have a dual role. Nevertheless, the right balance is the key element that will help the body to utilize the positive effects of cortisol.
The Right Balance
It is important to have a proper balance of the cortisol levels. On that note, it is important to emphasize that there are numerous ways to manage the cortisol levels. For example, you can adopt a good diet, lifestyle and strong workouts. Moreover, it is recommended to pay attention to hunger, to avoid late junk food cravings etc.
A good sign that you have a good cortisol level is by observing your fat levels fluctuations during a 30 days period. To be more specific, if you notice steady fat gains, then high cortisol may be the reason.
On a final note, we can conclude that cortisol is closely related to muscle integrity. Yet, the catabolic reactions of cortisol can have a negative impact on the muscle cells. On the other side, this catabolic hormone can stimulate the fat loss process. That is why it is important to balance the cortisol levels in the body. A proper balance will enable the body to release and burn the fat. And it will also maintain and protect muscle integrity.
Nevertheless, the issue of cortisol is still a challenging topic that requires more analysis.
A body transformation requires a lot of work and determination. Also, there are certain factors that can make the physique evolution a lot easier. From the diet plan to the prospect of having an adapted workout plan. Everything is important. However, one other element that can have a strong role in the process of building muscle is a high metabolism. By boosting your metabolism, you can achieve your fitness goals on the fast track. In this article, we will analyze some tips about how to improve your metabolism rate.
1. Avoid Big Meals
The first change you should consider is modifying your meal portions. While eating more is good to raise your metabolism level, it is important to avoid large meals. This is based on the fact that digesting food can take a lot of energy. Moreover, some foods that are high in protein also require a lot of energy in order to be digested. Simply said, the bigger the meal is, the more time and energy is required for the system to process it. Therefore, if you adopt a meal plan with 5-6 smaller meals during the day, the result will be an improved metabolism.
Another theory that supports this claim is how the body works. To be more specific, when you are not eating, the metabolism usually slows down. And this is especially notable in the “three meal plan”. Simply said when your body doesn't get food, your metabolism slows down. Then the body turns to the body fat to use it as an energy source. Therefore, this might be good for fat burn and weight loss. However, if you want to build muscle mass, you should adopt the “multiple light meal plan”. Try to consistently eat every three hours during the day. That way your metabolism will improve in the long term. In the same time, this strategy will prevent possible overeating (a common problem for many after a workout session). And this will prevent possible weight gain.
2. The High-Intensity Interval Training Method
Much has said about the importance of High Intensity Interval Training (HIIT). It is safe to say that it is one of the main prerequisites in the process of building lean muscle mass. Also, it is a very effective method to improve your metabolism. This is based on the fact that this type of workout is based on intense and quick activities. Therefore, the results are improved calorie processing.
Also, HIIT can generate a significant metabolic activity and can maintain that state for a few hours after the workout. For example, if you consume a large meal after the HIIT workout, your metabolism will be stimulated to process those calories. In other words, your body will still burn calories even after the exercise is over.
According to a research study, high-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle. Therefore, it is safe to say that HIIT training is one of the most effective ways to improve the metabolism rate.
3. Avoid Processed Foods
In order to improve your metabolism, you need to maintain a proper diet. On that note, it is important to emphasize that it is recommended to avoid processed food. You should consume more veggies, fruits, and other organic foods. This is based on the fact that the digestion process starts in the mouth. The enzymes in the mouth start to break down the food and then the internal system converts the food into energy.
This process is relatively simple when it comes to consuming and digesting organic and healthy food. On the other side, processed foods tend to be somewhat predigested which can create several digestive complications. And this, in turn, can slow down the metabolism rate.
This problem is especially notable with processed potato foods, fruit snacks and foods that contain processed sugar. Furthermore, some of these foods contain a high level of predigested elements that can have a negative impact on your metabolism. It is smart to avoid processed as much as possible.
4. Stay Hydrated
Staying hydrated is one of the basic elements that will help you to build lean muscle physique. Also drinking water can raise your metabolism. The theory behind this is that if you are dehydrated you might feel cravings for food. That can be misleading and will turn you to eat more.
According to a research study, 500 ml of water can significantly increase the metabolic rate.Staying hydrated keeps your body in a well-balanced state. Also, if you exercise with high intensity, make sure you drink lots of water. And your metabolism rate will certainly improve.
Another idea is to drink green tea as well. It is well documented that one of the most effective ways to improve your metabolism is to drink green tea. That is the reason why it is present in almost every diet plan. Also, according to a research report, drinking four cups of green tea led to a significant reduction in weight and systolic blood pressure.
Another study showed that green tea extract can actively improve metabolism by 4% during a full 24 hour period. Moreover, 2 to 3 cups of green tea can help burn up to 80 calories per day. However, green tea should be seen as an additional element that can help metabolism, and not the main factors.
The Bottom Line
We can state that the metabolism rate can play a significant role in the process of body transformation. Therefore, it is imperative to find the right elements that will help in the process of improving your metabolism rate. And these tips can give you the starting point in the process of maintaining a highly effective metabolism rate.
One of the main challenges in bodybuilding is the possible occurrence of injuries. This represents a common phenomenon, especially among beginners. And one complex area that often suffers is the lower spine. There can be several reasons for this. The poor technique, improper lifting movement and the inadequate posture can all create a series problem for the lower back. Therefore, it is important to protect your lower spine during the process of body transformation. And this article will provide you with some key tips about how to stay prevent potential lower back issues.
1. Improve Your Posture
One of the main problems that we face in today’s modern age is bad posture. To be more specific, many of us are required to sit for a prolonged period during the day. This can create several problems and can weaken the lower back in the long term. According to a research study, spending much of your day in a seated position can leave your back sore. The constant soreness can implicate additional challenges especially for those that lift on a daily basis. Furthermore, it can weaken your lower back thus increasing the potential for the occurrence of injuries. That is why it is imperative to maintain a good posture. And not just in the gym, but also while conducting all your daily tasks and obligations. Simply said, these challenges go far beyond fitness and bodybuilding. For example, during work, you can try some of these ideas:
2. Focus on Core Exercises
The second notable advice is to focus on the core exercises. However, the problem with the core exercises is that many beginners undermine their impact. Many of the young bodybuilders tend to focus on the upper body muscles. But, the impact of the core exercises goes beyond just building muscles. To be more specific, the core needs to be exercised in conjunction with all muscle groups. That way you will ensure good health on your lower back. In other words, by building strength in the core, your lower back resistance level will significantly improve. Also, enhancing core stability through exercise is common to musculoskeletal injury prevention programs.
The core exercises will also reduce the risk of low back pain if exercises are done correctly, and on a regular basis. Also, you can speed up the process of strengthening the core by using some of the various Performance Supplements. These innovative formulas can have a galvanizing effect on your core muscles and can aid in the process of preventing a lower back injury.
3. Avoid Certain Exercises
Another action you can take to protect your lower back is to avoid some problematic exercises in the early stage. Although physical activity is the best way to strengthen the back, some moves should be avoided if your back is weak too. For example, exercises such as military press, deadlift and squats should be avoided if you back is not strong enough. This is since these exercises can put significant pressure on the lower back. Therefore, the recommendation is to slowly strengthen your lower back first. And then to start these exercises based on a gradual increase concept.
4. Proper Form and Technique
The final and possibly the most important element is to develop a proper workout form and technique. However, before analyzing the two segments, it is important to emphasize that they are two totally different things. The technique is the way you do a specific exercise to target specific muscle groups. On the other side, the form is all about injury prevention. Yet, the connection between the two is what can effectively protect your lower back from potential injuries. For example, a good form and proper technique are when you are not leaning back while lifting. Another example is not using your neck to help lift the weight when you’re performing certain exercises. In other words, the form and technique can optimize the strength levels of your lower back. In the same time, it will minimize the potential for lower back injuries.
Also, it is important to emphasize that without the proper technique your results will suffer as well. Simply said, the improper form can have negative long-term effects on your body. And it can take you further away from your fitness goal
The Bottom Line
The possibility of injury occurrence is always present in the process of body transformation. The lower back part is an area that can cause significant long-term health problems. Also, it can prevent you from achieving your bodybuilding goals. Therefore, it is important to follow these tips to ensure safety and to avoid injuries. That way you will be on the fast track for building a lean muscle physique.
The initial starting phase in muscle building can be an exciting and fun time. During this early stage, you can be sure that you will be making some noticeable gains in the muscles you’re working. And for some, even consuming the wrong foods will not deter these early muscle gains. However, after a certain time, your training results will start to slow down without proper nutrition. This article will provide you with some guidance about your pre and post workout food choices.
Pre-workout nutrition is an important element of your body transformation plan.
Also, pre-exercise meals should be based on several components. The first one that is somewhat undermined is fat. That is right, you need high-quality fat to fuel your body with energy and make it through an intense workout. Based on a research study, fat is a great source of fuel for longer and moderate-to-low-intensity exercise. However, there should be certain limitations of the fat intake, based on your own individual goals and health. Furthermore, a report published by the US National Library of Medicine National Institutes of Health, higher levels of fat in the diet can increase the endurance up to 40%. Therefore, it is safe to say that fats are one of the crucial components of the pre-workout nutrition strategy for gym-goers. However, your fats intake should be kept low to medium in your pre-workout meal. This is because fats can slow down the digestive process. And this can prevent you to have a good workout as it may affect your performances in the gym.
As we have stated before, the high-intensity workout is one of the main prerequisites for building lean muscle. Moreover, this is especially important after your training results stall. It is an effective way to get your muscles out of the comfort zone. But to be able to train hard, you will need to have a steady carbohydrate intake. This is because carbs are the main source of energy that the body needs to function at its highest level and fuel your workouts. As mentioned in our previous article (couldn’t find recent cluster bomb article link), some of our clients will utilize Herbalife24® BCAAs to help fuel them during high-intensity workouts.
Protein is one of the main elements that can help you to build lean muscle mass for body builders. Also, there are numerous studies that show that pre-workout protein consumption can improve athletic and workout performances. Moreover, a pre-workout meal that is high with protein can also improve the overall protein synthesis. According to a research study, consuming protein before exercise can ignite a better anabolic response. Furthermore, the pre-workout protein consummation can also optimize the recovery process. Therefore, this is another benefit that can help in the process of building lean muscle mass. Other benefits of the pre-workout protein intake are increased strength and endurance during your training. Nevertheless, protein intake should be taken evenly during the day. Luckily for you, Herbalife developed a full range of protein powders from meal replacement to vegan protein powder.
All in all, the combination of protein, fat and carbohydrates is a perfect concept that can improve your muscle gains when taken before a workout. Carbohydrates have to the role to improve your ability for high-intensity workout and on the other side, the fat can provide you with fuel for longer workouts in the weight room. And the protein will improve the overall protein synthesis thus capitalizing on the other two elements in building lean muscle.
However, it is imperative to have proper control over your pre-workout food intake. Also, you should modify your meals to your overall goal. In other words, if you’re looking at bulking up then you’ll be consuming more. But if you are trying to cut down that you should eat less.
POST WORKOUT NUTRITION
The second part of your diet plan is based on post-workout nutrition. On that note, it is important to emphasize that there are certain steps that you can take to ensure your nutrition is working in favor of your training goals. The first and foremost is the protein again. It is the protein that is responsible for the repair and growth of these muscle cells that you’re working towards in the gym. Moreover, your protein breakdown increases after the exercise. Also, it's not uncommon for your glycogen levels to significantly deplete after a workout. Therefore, protein can be an effective option to help replenish your body after strenuous weightlifting and avoid a potential loss in muscle mass. Depending on your training goals, you can find a variety of protein sources to help repair and grow your muscles.
In addition to protein, you may also consider including glutamine in your post-workout nutrition plan to help replenish what you’ve lost during your workout. Glutamine can help optimize the protein synthesis and can lower the catabolism involved in high-intensity training.
The nutrition plan is one important puzzle in the body transformation mosaic. And it is safe to say that your bodybuilding and fitness progress is closely related to you food choices. Therefore, it is imperative to pick the right foods at the right time for your body and goals.
Whether you’re embarking on a new fitness transformation or a professional body builder, staying on top of your fitness goals can be a challenge for just about everyone. While setting a goal is an easy start, achieving it requires a detailed action plan. After all, you don’t gain a 6-pack just because you wrote it down as a goal. So how do you reach your fitness goal successfully? Here are a few tips:
Set a Clear Goal
It is imperative to have a clear goal that you want to achieve. When setting your goal, you should make it specific, measurable, attainable, relevant, and timely. For example, a goal to become a Professional Body Builder is too broad, it leaves you with no action steps or guidelines to achieve it. Instead, a goal to compete in an amateur body building competition this year in order to qualify for a pro-level competition is clear and concise and allows you to map out a detailed plan on how to achieve the pro-status.
Track Your Progress
Now that you have a clear or S.M.A.R.T. goal established with a detailed plan, it’s time to keep track of your progress. Not only is it an efficient way to check the effectiveness of your workouts but it will also allow you to see what is working and what is deterring you from achieving your fitness goals. From there, you can alter your plan as needed.
Just like a car needs gas to properly function, your body needs to be hydrated to perform at its highest state, especially when working out and training. Not only does water help flush and eliminate toxins from your body, it also replenishes your body from all the sweat you lost in the gym and helps you recover after your workout. As an additional source of hydration, you can even add some Herbalife CR7 Drive or H3O to your water to help maximize your performance while staying hydrated.
Rest & Recover
Your body will progress and develop only if you allow it to rest and recover. It is common knowledge that the body grows during sleep cycles. Therefore, it is recommended to strive for least 8 hours of shut eye. If you find yourself tossing and turning throughout the night, check out Herbalife's sleep formula Sleep Now, which will help you fall asleep and stay asleep.
Another thing to note is the possibility of overtraining. Many beginners in the gym tend to make this mistake as they head into the gym every day, believing that they can speed up the process of building muscle. Unfortunately, this can lead to many injuries and fatigue, all of which will deter you from achieving your overall fitness goals.
In order to be successful in bodybuilding or fitness in general, you need to be patient. It’s easy to get caught up in other’s progress and achievements, especially when you haven’t reached your own fitness goals. Remember, the process of body transformation is not something that occurs overnight. Leave your ego at the door and be patient. And during those times, it important to stay realistic and to have realistic expectations and targets. That way you can ensure your success in the long term.
The Bottom Line
All in all, maintaining steady progress in the gym can be a complex task for many. Also, it can create many frustrations and disappointments. But, fortunately, it is something that can be easily avoided. And these tips will help push you to setting clear achievable goals that you can sustain for years on end.
To reach your fitness goals, you need certain mental attributes. These qualities are the catalyst for you to fulfill your physical potential. Although weight lifting is perceived by many people to be strictly physical training, there are many important psychological aspects to it. Mental fitness is just as important as physical fitness, and shouldn’t be neglected. Like a muscle, your mind needs proper training, nutrition, and recovery to work at its highest potential. Here we're going to break down arguably the most important psychological aspect of bodybuilding.
THE IMPORTANCE OF MENTAL FITNESS
When you're in the middle of a workout, what's going through your mind? Are you simply trying to force out as many reps as you can, just to say you can? Too often, athletes and bodybuilders are driven by their ego. They obsess over how much weight they're pushing rather than how much work their muscles are actually doing. This can stem from poor mind-muscle connection and will only set you up for failure (and possible serious injury).
If you consistently train like this, your mind will never learn how to properly communicate and connect with your muscles. In order to maximize your gains, forget about how much weight you're moving up and down and concentrate instead on the quality of each repetition.
Discipline Over Motivation
Motivation can be simply described as a desire or willingness to achieve something. It’s a powerful yet tricky beast that can catapult your success or trap you into a death spiral of procrastination, depending on how motivated you feel that moment. Discipline, on the other hand, is defined as a practice of training a code of behavior or rules. It’s a learned skilled and mindset. In other words, discipline requires work while motivation only requires a desire. So while motivation may inspire you to workout, discipline will actually keep you in the gym, even after the motivation has worn off. Training your mind to be driven by discipline over motivation is key to not only achieving your fitness goals, but maintaining them for the long run as well.
Resilience is an ability to overcome tough situations or adjust easily to change and misfortune. Essentially, resiliency is a mindset. And in relation to fitness, resilience teaches athletes how to overcome adversity, both of the mind and physically. Just as the saying goes, “when the going gets tough, the tough get going.” Strong and resilient athletes, especially those with significant physical and mental strength, find ways to train around inconveniences, hardships, and even injuries instead of completely giving up.
The Bottom Line
Being a successful athlete or bodybuilder is not an easy sport. And, being successful is more than just about having the cleanest diet or lifting the heaviest weight. It also requires mental strength and conscious decision making to channel the proper mind-muscle connection, discipline, and resiliency required to achieve great things in and out of the gym.
In today’s modern era of bodybuilding, there are many debates about which training methods the old school bodybuilders used during their workouts. Legendary bodybuilders like Arnold Schwarzenegger, Larry Scott, Frank Zane and Lou Ferrigno were mostly known because of their impressive body physique. However, one thing is for sure, they did not have the modern equipment that we have today. Nevertheless, the golden era bodybuilders had big and massive chest, back, tiny waist and very proportional legs. And combined with the fact that they did not have a lot of supplements at the time, their results are still impressive to present day. In this article we will take a closer look at the workout methods for building chest of the golden era bodybuilders.
Simple Training Concept
Back in the day when some of these bodybuilding legends trained, they used the a simple training concept. And this is because of the fact that they did not the luxury of using the advanced machines and devices that we have today. Simply said, their workouts were based around free weights cables. A typical workout day included higher volume training and each muscle groups was worked two to three days during the week. However, it is important to emphasize that some golden era legends often did lower volume and high-intensity training. A notable example was Arnold during his time at Gold’s Gym in Venice during the late ’70s. At this time, most of the professional bodybuilders tend to train 6 days a week. And some of them trained even more frequently as their competitions got closer. Therefore, it not unusual to see these big guys training the same muscle groups every other day.
As for the cardio part of the training, most of the old school bodybuilders preferred to increase their heart rate with intense workout regime. That way they managed to maintain a lean muscle physique. And additional training method that the Golden Era bodybuilders used was the supersets training and the pyramid concept. These early workouts programs had a galvanizing effect on today’s modern training techniques and concepts.
The Old-School Chest WorkoutOne of the main benefits of the old school training concept was unique chest training. On that note, it is important to emphasize that this workout program included a few compound movements combined with isolation exercise. Therefore, this training enabled bodybuilders to hit hard their chest which in turn prompt massive muscle growth. However, it is imperative to do a few warm-up sets by using the bar first and adding some weight until you get to your working sets.
A notable example for a workout is 3-4 sets of 10 to 15 reps for each exercise. Also, your rest should be no more than 45 seconds between sets. An additional tip is to always challenge the muscles but be careful not to train with maximum weight as it can stress your nervous system.
Barbell Bench Press
The barbell bench press is one of the most well known old school chest exercise. Also, this exercise is still one of the most popular in today’s modern era of bodybuilding. And that is no coincidence. According to a research study, the barbell bench press is significantly more effective compared to the other common chest movements.
Furthermore, most of the old school bodybuilders used this exercise as a way to activate the muscle fibres. On that of that, the bench press gives you the option to have maximum poundages. And this is because the weight from the barbell provides you with bilateral weight load which spread across the surface area of the chest muscle cells. In the same time, this exercise will work your triceps and front deltoids.
Dumbbell Incline Press
Developing a massive upper chest was one of the main priorities for the old school bodybuilders. That is why it is imperative to emphasize the upper chest by opting for incline exercises which will contract the muscles from different angles around.
Also, this exercise was one of the main elements of the old school bodybuilding. After all, the Golden Age Bodybuilding was quite aware that utilizing different angles was very effective for overall chest muscle development.
Another aspect that needs to be considered is that dumbbell based exercise needs a lot more stabilization. Therefore, you will not be able to lift super heavy. However, this will develop and improve your stabilizer muscles which have an assisting role during the movement. In the same time, unilateral training can help you with muscle imbalances, building core strength, isolation, etc.
Cable Crossover Workouts
Cable Crossovers based exercises are one of the hidden secrets of the old school bodybuilders. Moreover, they are one of the main movements that can define and pull up your chest muscles. And it is no coincidence that Arnold Schwarzenegger was doing cable crossovers for his chest. Another benefit of cables is that there’s always a constant tension on the chest muscles. Therefore, you will be able to train your chest optimally while avoiding additional stress on the nervous system.
The Bottom Line
All in all, these are the main concepts of the Golden – Era bodybuilders. And they trained very hard and frequent and the result of that was an aesthetic body physique look. Therefore, you can adopt this style of training to switch up your routine and to promote massive chest growth. However, you need to train accordingly to prevent injury and to ensure that you’re getting the much-needed chest muscle growth.
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