It's that time! You thought about it, prepare excited about it ...
You get inside your vehicle, play music, and view your near future ...
You take the short drive and adrenaline flowing, you see your destination and realize the next time will be brutal. It's time ... Gym time.
You may be going to the gym for a few days, weeks, months or even years ... but for some reason you hit a wall. What is happening?
Let me share with you some tips, these are things you should do whenever you train to be effective and efficient. If you use these good habits, your strength, endurance and overall health soar. So, let's begin! My 5 compulsory habits you need to do in the gym
1) Pre-Workout Meal
Why you take any type of prerequisite training for muscle growth?
It is very easy to grow, it must tear the muscle more than the previous year. If your workout is less intense than the above, it makes sense why they become stronger, have more endurance, or our health can not be equal.
My recommendations for a workout before are below. (Consume 45-90 minutes before exercise)
A slice of toast with fruit. These carbohydrates are light on the stomach and give you a natural boost for your workout.
Smoothies are a popular choice. Mix your favorite fruit with some yogurt and granola for some a "return" can not believe it!
Oatmeal with fresh fruit is the god of all the pre-workout meal because it stays with you throughout the year.
Some people like to have caffeine to wake them up, or drink before your workout is good. (These foods are just as good)
2) 5-10 minutes warming
This is important for the safety of their muscles. I never touch a weight if I do 5-10 minutes of warming on a bike or a treadmill. This does not mean go and become Lance Armstrong, just to warm the muscles up. (Especially if the weather is cold)
3) dynamic stretching, when and why?
I like to raise this issue, due to the fact that people are so ignorant of what to actually do when it comes to stretching.
So you have your pre workout meal down, the muscles are warm bike / rolling mat so its time to get non-heavyweight? NO ...
Now is the time to do some dynamic stretching. This is when you look like a real athlete to jump to taste with a little and not an effort to hold more than 3 seconds!
Arm circles are impressive. Raise your arms to shoulder height, and make a circular motion with them. Do 10 circles in one direction, then repeat in the opposite direction. Reach the toes and back slowly to 5 times, but never stop moving.
This gets your blood flowing before you start lifting! Jumping Jack or use a jump rope are perfect!
4) Shape-focusing on good muscles
Gosh this is a touchy subject for some weightlifters. (I mean, selfish)
Note: The fact that you can lift heavy weight does not mean that you are working correctly.
Fitness> Weight
So what is the right way? Well do each rep is difficult, and should focus on the muscle in question.
Example: Squats-You must count to three in the head while a representative, then burst with vigor. You want to concentrate all that weight on your quads, hamstrings and calves. Try your best not to participate in any muscle exercise, so that you can actually do the job the right way.
5) post-workout meal
Did you know that if you do not consume 20-30 grams of protein at least an hour after your workout your USELESS? Yes, his muscles were destroyed and are practically begging to help put it back together. They want to repair and grow stronger!
Here are some good options to do after your sweat session.
Whole wheat tuna fish with lettuce and hummus. Low in calories, rich in carbohydrates, protein and fiber! (After me thanks)
Milk chocolate and simple right? Well, proteins and water to help replace lost fluids and recover faster and regain energy quickly!
Salmon with sweet potato-Yum, makes me hungry just writing about it! Sure, you have your excellent source of protein, and helps reduce inflammation. This means more joint support and regulate insulin levels.
Do not skip any of these steps! Apply them all and see what happens inside their performance and outside the gym. Have fun!
I hope to hear from you soon!
You get inside your vehicle, play music, and view your near future ...
You take the short drive and adrenaline flowing, you see your destination and realize the next time will be brutal. It's time ... Gym time.
You may be going to the gym for a few days, weeks, months or even years ... but for some reason you hit a wall. What is happening?
Let me share with you some tips, these are things you should do whenever you train to be effective and efficient. If you use these good habits, your strength, endurance and overall health soar. So, let's begin! My 5 compulsory habits you need to do in the gym
1) Pre-Workout Meal
Why you take any type of prerequisite training for muscle growth?
It is very easy to grow, it must tear the muscle more than the previous year. If your workout is less intense than the above, it makes sense why they become stronger, have more endurance, or our health can not be equal.
My recommendations for a workout before are below. (Consume 45-90 minutes before exercise)
A slice of toast with fruit. These carbohydrates are light on the stomach and give you a natural boost for your workout.
Smoothies are a popular choice. Mix your favorite fruit with some yogurt and granola for some a "return" can not believe it!
Oatmeal with fresh fruit is the god of all the pre-workout meal because it stays with you throughout the year.
Some people like to have caffeine to wake them up, or drink before your workout is good. (These foods are just as good)
2) 5-10 minutes warming
This is important for the safety of their muscles. I never touch a weight if I do 5-10 minutes of warming on a bike or a treadmill. This does not mean go and become Lance Armstrong, just to warm the muscles up. (Especially if the weather is cold)
3) dynamic stretching, when and why?
I like to raise this issue, due to the fact that people are so ignorant of what to actually do when it comes to stretching.
So you have your pre workout meal down, the muscles are warm bike / rolling mat so its time to get non-heavyweight? NO ...
Now is the time to do some dynamic stretching. This is when you look like a real athlete to jump to taste with a little and not an effort to hold more than 3 seconds!
Arm circles are impressive. Raise your arms to shoulder height, and make a circular motion with them. Do 10 circles in one direction, then repeat in the opposite direction. Reach the toes and back slowly to 5 times, but never stop moving.
This gets your blood flowing before you start lifting! Jumping Jack or use a jump rope are perfect!
4) Shape-focusing on good muscles
Gosh this is a touchy subject for some weightlifters. (I mean, selfish)
Note: The fact that you can lift heavy weight does not mean that you are working correctly.
Fitness> Weight
So what is the right way? Well do each rep is difficult, and should focus on the muscle in question.
Example: Squats-You must count to three in the head while a representative, then burst with vigor. You want to concentrate all that weight on your quads, hamstrings and calves. Try your best not to participate in any muscle exercise, so that you can actually do the job the right way.
5) post-workout meal
Did you know that if you do not consume 20-30 grams of protein at least an hour after your workout your USELESS? Yes, his muscles were destroyed and are practically begging to help put it back together. They want to repair and grow stronger!
Here are some good options to do after your sweat session.
Whole wheat tuna fish with lettuce and hummus. Low in calories, rich in carbohydrates, protein and fiber! (After me thanks)
Milk chocolate and simple right? Well, proteins and water to help replace lost fluids and recover faster and regain energy quickly!
Salmon with sweet potato-Yum, makes me hungry just writing about it! Sure, you have your excellent source of protein, and helps reduce inflammation. This means more joint support and regulate insulin levels.
Do not skip any of these steps! Apply them all and see what happens inside their performance and outside the gym. Have fun!
I hope to hear from you soon!
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