You may have seen some big bodybuilders training in the gym and thought to yourself 'I wish I looked like that', well the good news is you can get a body like theirs. We all can. The only catch is it takes a lot of effort and a lot of time to attain such physique. The benefits are immense though and it is certainly worth the hard work. In this article I'll be telling you how you can maximize your efforts to get the best gains, so keep what I say in mind.
To achieve an epic transformation you must take post workout nutrition very seriously. Whatever you eat right after your workout will be absorbed very quickly so that the body can try to repair itself from the strenuous workout. Experts say that you should consume a protein shake straight after your work out as it will help boost the amount of protein synthesis your body performs which will mean you gain more muscle. The fastest absorbed protein is whey which means that your muscles will be able to use the nutrients much faster. Muscles are built and repaired with protein, which is why getting high rates of protein absorption is important. An additional reason as to why protein shakes are good post workout is because people tend to not want to eat a proper meal straight after a very intense workout.
Carbohydrates are experiencing a lot of criticism of late. This is exactly the same thing that happened with fat way back in the 1980s. When you eat carbohydrates, any that aren't burned as fuel can be stored as fat. However, this is mainly true for people who are insulin sensitive, meaning their muscle cells never receive the glucose from the carbs because their insulin doesn't do its job efficiently. Reducing the amount of carbs you ingest each day only makes sense if you are extremely obese and need to get rid of a lot of body fat. For those of you who exercise each day, carbohydrates can be advantageous. When your body fat - which you can calculate with a free BMI Calculator online - reaches less than 25%, note also what your lean body mass is and then multiply that figure times 0.75 - 1 gram of carbs per day. The key, though, is to really be strength training religiously or your cabs will simply turn into fat.
Keep in mind to alternate the area of your body that you do for a home exercise bike workouts - it's important to train a different body part each day, not the same area for two successive days. This is necessary because if you train the same muscle set for two successive days, the area in question doesn't get the necessary time to rest and mend the damage done during the work out. This repair time is what causes the muscles to grow, which is what you are trying to accomplish. It's ok to train daily, but keep in mind that if you exercise a certain muscle or muscle group on Tuesday, you can't train the same muscle or muscle group on Wednesday. Schedule your workouts accordingly. To illustrate, suppose on Wednesday you spent a lot of time on the rowing machine or lat pull-down machine to work on your arms and shoulders. This is great. But, on Thursday you would want to concentrate on your legs and gluts, not your arms and shoulders. Full body workouts, with a day of rest between training sessions for muscle recovery, are becoming very popular amount bodybuilders. You can find a lot of free workout routines and explanations on YouTube.
One of the benefits of successful bodybuilding is that your self-esteem will go to new heights but, more importantly, you will learn a great deal about how to keep yourself in good shape and optimum health. Don't just put this article aside after you've finished reading it. The ideas put forth here are meant to help you succeed. Keep them in mind. In the final analysis, after you have trained so hard, you deserve to have the results you desire. See you on the circuit.
To achieve an epic transformation you must take post workout nutrition very seriously. Whatever you eat right after your workout will be absorbed very quickly so that the body can try to repair itself from the strenuous workout. Experts say that you should consume a protein shake straight after your work out as it will help boost the amount of protein synthesis your body performs which will mean you gain more muscle. The fastest absorbed protein is whey which means that your muscles will be able to use the nutrients much faster. Muscles are built and repaired with protein, which is why getting high rates of protein absorption is important. An additional reason as to why protein shakes are good post workout is because people tend to not want to eat a proper meal straight after a very intense workout.
Carbohydrates are experiencing a lot of criticism of late. This is exactly the same thing that happened with fat way back in the 1980s. When you eat carbohydrates, any that aren't burned as fuel can be stored as fat. However, this is mainly true for people who are insulin sensitive, meaning their muscle cells never receive the glucose from the carbs because their insulin doesn't do its job efficiently. Reducing the amount of carbs you ingest each day only makes sense if you are extremely obese and need to get rid of a lot of body fat. For those of you who exercise each day, carbohydrates can be advantageous. When your body fat - which you can calculate with a free BMI Calculator online - reaches less than 25%, note also what your lean body mass is and then multiply that figure times 0.75 - 1 gram of carbs per day. The key, though, is to really be strength training religiously or your cabs will simply turn into fat.
Keep in mind to alternate the area of your body that you do for a home exercise bike workouts - it's important to train a different body part each day, not the same area for two successive days. This is necessary because if you train the same muscle set for two successive days, the area in question doesn't get the necessary time to rest and mend the damage done during the work out. This repair time is what causes the muscles to grow, which is what you are trying to accomplish. It's ok to train daily, but keep in mind that if you exercise a certain muscle or muscle group on Tuesday, you can't train the same muscle or muscle group on Wednesday. Schedule your workouts accordingly. To illustrate, suppose on Wednesday you spent a lot of time on the rowing machine or lat pull-down machine to work on your arms and shoulders. This is great. But, on Thursday you would want to concentrate on your legs and gluts, not your arms and shoulders. Full body workouts, with a day of rest between training sessions for muscle recovery, are becoming very popular amount bodybuilders. You can find a lot of free workout routines and explanations on YouTube.
One of the benefits of successful bodybuilding is that your self-esteem will go to new heights but, more importantly, you will learn a great deal about how to keep yourself in good shape and optimum health. Don't just put this article aside after you've finished reading it. The ideas put forth here are meant to help you succeed. Keep them in mind. In the final analysis, after you have trained so hard, you deserve to have the results you desire. See you on the circuit.
About the Author:
Raymond Byron is popular in terms of physical fitness and an expert about biking exercises. He is a good consultant regarding weight loss through the best cardiovascular exercises like having an indoor cycling exercise including muscle building such as through using the upright exercise bikes.
Aucun commentaire:
Enregistrer un commentaire