Better Yourself. Better Your Lifestyle.

HEY GUYS LISTEN UP!  Today’s blog is REALLY going to help you out.  Trying to tone up or build that muscle?  Below are some tips that are simple to follow =).

REMEMBER: The KEY is being consistent!  It’s easy to lose muscle mass with only one week of inactivity!  Get to know your body and stay in tune with your fitness and health.  No one knows you better than yourself!

SUPPLEMENTS & NUTRITION

Water – essential in every aspect.  Your body canNOT function properly without being hydrated.  Drink plenty BEFORE your workout, only drinking enough DURING the workout to prohibit the presence of thirst.  Drinking too much water during your activities can cause severe and painful cramps.  Consume more water after the workout.

Protein – your main muscle builder!  Make sure you are getting enough: to maintain your current shape, to replace the amount used during your workout, and to continue building more muscle.  It is extremely crucial that you monitor your protein intake so as to ensure you are getting a healthy amount!

Calcium – your muscles will NOT grow without this!  A good supply of calcium is vital to muscle construction and long-term bone density.  If you are not receiving an adequate amount, your body WILL take it from another source!!

B Vitamins – great source of energy!  Don’t forget to take your B12!

Sports Drinks – use sparingly and with care.  Although riddled with beneficial factors and keep us moving from time to time, this drink is often abused.  Drinks such as Gatorade have the power to dehydrate you.  They are designed to RE-hydrate, so pick a time to have one and stick to it: during your workout or shortly afterward.  Just remember to get your fill of water, also!

Coffee – really??  Believe it or not, coffee might be the trick to your success if you normally have difficulty executing a great workout.  Besides the digestive benefits, it is a wonderful supply of energy to get you moving.  It also slightly increases your metabolism.  HOWEVER, this is a dehydrating drink, as well, so have a cup of water with your mocha!

ACTIVITY

Warm-up – Running is a good way to loosen your muscles before training; it engages your core, back, arms, and legs.  Also, it creates a nice balance between cardio and the remainder of your workout. 

Muscle building (Strength)– heavier weights, fewer sets.  As you are lifting, go slowly to increase tension and resistance.  Concentrate on using your muscle fully and keeping it properly positioned.  The slower your pace, the more you strain (workout) that body part.

Toning (Strength)– just as important as muscle building!  Since mass and shape are two separate concepts, we have to make sure we implement both aspects into our workout.  Focus on endurance; lighter weights with more reps.  TIP: Go as quickly as you can for as long as you can, UNTIL YOU ARE FORCED TO STOP.  Take a FIVE SECOND break and start again.  The initial set will be the longest.  The important thing is the feeling of strain you are acquiring.  It is okay (and typical) to do fewer repetitions for each additional set.  Do about 4 or 5 sets.  THE OBJECTIVE here is to burn out your muscles to the max, allowing your muscles to continue their own workout throughout the day.

Cardio – a fancy word for keeping your heart rate above normal.  It takes a minimum of 30 minutes of cardio to begin to burn fat, so plan accordingly.  Cardio is the ONLY way you burn fat during a workout.  It is important to alternate between cardio and strength exercises on a daily basis.

6-Day Muscle Building Cycle – When you exercise, you cause your muscles to break down, a necessary step in the process.  It takes about THREE days for your body to rebuild the lost muscle, and an ADDITIONAL THREE days for you to finish gaining the excess muscle.

RECOMMENDATIONS

Pick 6 areas of your body.  Concentrate on one of these each day, creating a 6-day rotation.

Run daily.  Accompany this with a daily core workout and push-ups.  It may be helpful to break up your run with periodic points at which you pause and do some push-ups or sit-ups before resuming.

Alternate between strength and cardio exercises.  On days specified for strength training, alternate between muscle building and toning.

Drink water!  You lose a LOT of it while working out.  It also acts as a regulator and flushes out abnormal levels of chemicals in your body.

Stretch properly.  Make sure you do not rush or improperly execute this process, which is crucial to your future comfort and health.  Without stretching, you are more likely to pull, stretch, or damage muscles and tendons.  You are also more likely to experience discomfort in the form of Charlie Horses, caused by the accumulation of lactic acid.

Chocolate milk.  Yup, I said it =)  Chocolate milk might just be the secret to a post-workout remedy.  It provides an EXCELLENT source of protein, calcium, etc.  Nesquik provides a higher amount of the pair, and Silk’s almond milk has an extra dose of calcium, as well.  Go ahead, tend to your sweet tooth after a valiant attack on those calories!

Beer.  Thought the chocolate milk was an interesting item to add on this list?  If you are a marathon runner, beer is proven to have restorative properties that promote cell recovery.  Best news you heard all day?  The perfect excuse to hit happy hour to celebrate your completed 10K!

THE BEST ADVICE I CAN GIVE YOU IS “EVERYTHING IN MODERATION.”  Even the healthiest of things can cause damage when abused or overused.  Taking care of yourself is a full-time job, but it gets easier when you get to know your body personally and learn what it means to maintain your body composition.  This is the most basic and easily attainable information; all you need to determine future nutrition and workout plans.

Have more questions?  Always feel free to ask!