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01/07/09 - Edition 1

With winter in its fine glory we are seeing an influx of new people coming in from the cold and commencing ‘Indoor training’. For those of you who prefer to ‘get it on outdoors’, sometimes you just can’t compete with our fine weather, so indoor training is your next best option.

Ben, myself and the team in Melbourne have undertaken another body sculpting campaign, this time with new faces and challenges. Ben recently had great success with one of his girls in the ANB sports model Vic titles and is currently prepping a first timer for the Vic titles in September. Alongside myself and one of my clients (big Jim) the show should be a ripper (pardon the pun!) Stay tuned!   Byron

TEN COMMENDMENTS TO BUILD MUSCLE!

  1. Keep your protein levels elevated: Up to 1.5 grams per pound of bodyweight.
  2. The right carbs at the right time: Fast release G.I carbs pre and post training, medium up to 4 hours post then switch to low G.I for endless energy without the overspill.
  3. Eat more frequently: Keep that metabolism churning and keep the supply of good nutrients  being delivered to your muscles.
  4. Pre training meals are the key: When you hit the weights you want your glycogen levels full and ready to deliver, this will also buffer the breakdown effect.
  5. Fat is not a four letter word: Fats are hormonal primers, keep your  hormones in check and the right ones elevated.
  6. For true mass building, drink a combo protein/carb concoction during your intense weights session, this will create an anticatabolic effect.
  7. Replenish post workout: Easy, grab a shake and yes, it must be accompanied by fast release carbs such as glucose/sucrose, corn flakes or white bread.
  8. Separate your cardio: Don’t do cardio before lifting, just warm up for 5 mins! Save your energy for the heavy stuff.
  9. Rest days: Make sure you are not overtraining. 3-4 days per week should be enough for most people.
  10. Get plenty of sleep: This is when your muscles will grow and regenerate, so make the time and enjoy!

BURNING TIP OF THE MONTH

Walk every day first thing in the morning for 30 minutes on an empty stomach. Keep your heart rate at 65% of your max. This will allow your body to tap into those stubborn fat cells as you won’t have any stored/assimilating carbs at this time. Try this for 2 weeks and see for yourself!