Eat the right amounts and types of protein: To figure out your protein needs, multiply your total body weight by 1.2 and that will give you the total protein grams you need to consume per day. Divide that number by 6 and that equals the amount of protein grams per meal. Limit your protein sources to lean meats like chicken, turkey, and white fish such as tilapia. Out of the six meals, no more than three should be protein shakes. The post workout meal should be a whey protein powder mixed with the cream of rice as in this manner nutrients will reach the muscles as quickly as possible. In addition to the post-workout meal, no more than two other meals should be liquid ones.
Do a single set of repetitions. Theories on the best way to approach weight training abound, including countless repetitions and hours at the gym. But research shows that a single set of exercise with a weight that fatigues your muscle after about 12 to 15 repetitions can build muscle efficiently in most people and can be as effective as three sets of the same exercise.
Keep things simple at dinner and aim for an even distribution of protein, starchy carbs and vegetables. Pick steak, chicken, pork, turkey or fish for your protein, or a soy-based product if you're vegetarian. Pasta, sweet potatoes, couscous, quinoa and buckwheat are all nutrient-dense, high-fiber carb sources. And as for vegetables, anything goes. Consider making double your evening meal to take for lunch the next day.
The benefits of resistance exercise are well documented, and ongoing research continues to prove that it's an important activity for Americans to be engaged in. Long ago in hunter-gatherer societies, humans' muscles got a workout by building shelter, hunting, farming, and all the other manual chores necessary to live. Today, however, we have engineered inactivity into our lives with labor-saving devices to the extent that our muscles rarely need to be pushed very hard. We don't rake leaves or cut grass or shovel snow by hand; we don't climb stairs or even walk in airports (people movers do it for us!); we don't wash our clothes or our dishes or even push a vacuum by hand (Have you seen the robotic vacuum Roomba?), and we spend more and more time in front of our computers and televisions than we do outdoors raking leaves, playing touch football, baseball, soccer, hiking, or participating in any other recreational activities. Research shows that physical inactivity is the second leading preventable cause of death in the United States, and it's literally killing us.
Eating often will keep you satiated and give your muscles the constant stream of nutrients they need to grow. Not only are hunger pangs a sign that your body may have entered a catabolic state, but when you’re starving you’re more likely to OD on leftover birthday cake at the office. Try to consume eight physique-friendly meals or snacks throughout the day, including your pre-and post-workout fare.
Arnold frequently supersetted biceps and triceps movements—or, in other words, performed exercises back to back—to bring an enormous amount of blood into his arms. Blood carries oxygen and nutrients critical for growth, but these supersets also enabled Arnold to achieve his ultimate training goal: a killer pump. Supersetting a smaller muscle group like arms is easier than a larger one like legs, though Arnold often did that pre-contest as well.
Get an even tan. If you have pale skin, it's harder to see your muscles, simply put. Bronzing helps to create a bigger contrast, creating shadows where you muscles are popping. It's just easier and more aesthetic to see your muscles if your skin is a little darker. For that reason, you need to safely tan yourself on a regular basis to make sure your muscles are looking their best.
That all sounds ideal, but it doesn’t make the weight room any less scary. To ease your fears, try changing your view on why you’re weight training and what it can do for you. As a runner, you’re training for strength, not to bulk up with massive muscle gains. And because of the amount of miles you’re putting in weekly, the chances that you’d achieve a large increase in muscle mass are pretty low.
Start small and work your way up the ladder one step at a time. If you make too big of goals, you may never reach them, and you may lose motivation and interest, which will ultimately lead to giving up. However, if your goals are attainable, once you do reach them, a never before felt euphoria will rush through your entire body, and you'll finally realize why everybody who is in this is in it. This'll only push you even harder the next time, and the next time, and then the next time, and before you know it you look back at old photos and can't even recognize yourself.
Especially at the start, be realistic with your goals. Avoid extreme diets that severely limit your options, recognizing that these plans are rarely sustainable in the long term. Don’t be too hard on yourself if you slip up from time to time, and be sure to schedule cheat meals into your diet (taking care not to let them stretch out into cheat days or weekends). In addition, instead of avoiding restaurants entirely, go and learn to seek out healthy options. Many restaurants can prepare healthier versions of their menu items when asked. For example, you could request plain grilled chicken or fish, a hefty serving of vegetables, and a side salad.
The glucose will cause an insulin spike to drive the nutrients into the muscle. The maltodextrin will be used to fill up the muscles with glycogen. Fructose should be included to replenish liver glycogen that has been used during training. The post workout meal should have at least 20% of the athletes daily protein needs and the best source of protein for the post workout meal is whey.
Eat the right amounts and types of carbohydrates: To figure out your carbohydrate needs, multiply your lean body mass (fat-free body weight) by 0.8 and that will give you the total grams of carbs you need to consume per day. Divide that number by 3 and that equals the amount of carbohydrate grams you will have for Meal 1, on your meal prior to the workout and on your meal after the workout. Since we are emphasizing fat loss, stick to low glycemic carbohydrates (such as oatmeal, brown rice, grits, and sweet potatoes), except for the post workout meal where a high glycemic carbohydrate such as cream of rice is more desirable.
Making these five changes to your diet is guaranteed to improve your blood cholesterol levels—unless your genetic makeup mandates a higher level. Surprisingly enough, low-fat, high-cholesterol foods aren’t as bad for you as high-fat, high-cholesterol foods, which are heart disease in the making. Your goal of having less than 300 milligrams of cholesterol each day may be difficult to achieve, but your goal of consuming foods that don’t significantly raise your blood cholesterol is much easier to accomplish by following these five basic rules.
Perform three weight-training sessions per week, hitting your whole body each time. Base your routine on compound exercises such as squats, lunges and deadlifts. These burn the most calories, hit more muscles and give the best bang for your buck, claims Rachel Cosgrove, strength coach and co-founder of Results Fitness in California. If you're not sure of any exercise techniques, ask a trainer at your gym for assistance.