01/08/09 - Edition 2
Doesn’t time fly! Another week, another month. The cold weather seems to be affecting the general population, with many new faces heading indoors to exercise and who blames them! Brrrr. So, just over 8 weeks to go to the Victorian Natural Physique titles, The guys are transforming weekly with the weight dropping as fast as the sweat… Are you guys sick of Salmon yet? I’ve personally reduced my body weight by 10.5 kgs and am aiming for another 5 by comp day…ouchy! The things we do! The isocaloric plan seems to be working a treat and we are currently implementing personalised plans for our clients! A great way to manipulate your daily intake of calories without the hunger whilst still maintaing your quality intake of nutrients from fresh fruits and vegetables. Keep working on those posing routines guys! Byron.
The Pre Workout Nutritrion Epidemic!
Is there such thing is a Pre-Workout plan?
Certainly, and following a correct one prior to your resistance training will yield you great results!
Actually, a correct pre-workout nutrition plan will be one that can supply quick energy sources, mostly aminos from protein and fast release carbohydrates, that can preserve your energy reserves, and also be able to provide added blood flow to the muscle tissue. When you work out intensely for periods longer than 30 minutes, you start tapping into muscle glycogen. which is the energy stored in the liver and muscles.
Exercising will burn your stored energy quickly, as it can’t use the oxygen kept in the fat deposits as a fuel. Therefore the body needs to find sugar fast, and does so from the muscle tissue and from the blood.
Research has proven “the response of net muscle protein synthesis to consumption of a protein solution immediately before resistance exercise is greater than when the solution is consumed after exercise”. There are also many commercial drink mixes available with good proportions of the carbs and protein you need plus added vitamins and minerals, and other additives.
Guys, try 10grams WPI protein, 10 grams opf dextrose (carbs) 5 grams creatine and 3 grams of glutamine in 6-700mls of water.
Girls, try 8 grams WPI protein, 3 grams Glutamine in 500 mls water.
Drink one third 10-15 mins prior to training and the remainder during your session at intervals. You will keep a steady flow of amino acids supplied to your muscles through your bloodstream and be able to perform at your peak!
FAT BURNING TIP OF THE MONTH
Studies have shown that performing cardio excercise first thing in the morning on an empty stomach will burn 30% more body fat than any other time of the day. Remember, keep the heart rate in your personal zone (65% of max) and reap the rewards. Make sure you follow this session up with a complete breakfast .consisting quality protein, good Carbohydrates and EFA’s.