Weightlifters Beginner’s Guide to Workout Nutrition

If you are to get excellent results in the gym, you cannot afford not to eat around your training. This is because nutrition has a significant impact on your workout results. It doesn’t matter how hard you work in the gym, abs are built in the kitchen and what you eat may be the difference between meeting your goals and falling by the wayside. Read below to understand how to harness the power of nutrition in order to perform, recover faster and grow stronger. The same friend mentioned earlier who has had nearly every type of job under the sun was a painting contractor for a summer and needed to be in really good shape for his job so he made some slight changes to his diet and got shredded.

Before Workout Nutrition

It pays big to have a proper nutrition before you walk into the gym for your workouts. The food groups to concentrate on include:


These are the preferred fuel source for your body. When your body is well fueled, training is optimized. Because the goal is to have every consumed gram of carbohydrate utilized as a fuel source or used to restore glycogen levels, you should moderate your carbohydrate intake. Have at least two meals before you start your training and both should be rich in complex carbohydrates. Complex carbs take long to be digested and as such they will help you sustain your workout regime.

Fast Absorbing Protein

The anabolic and anticatabolic effects of branched chained amino acids present in fast absorbing proteins such as whey makes you to produce better results than athletes using other types of proteins. Pre-workout protein according to studies helps to enhance resting energy expenditure by between 6 and 6.5%.

Protein and amino acids can also spare carbs in your body. When the body runs out of carbohydrate fuel, it turns to amino acids instead of fatty acids and breaks them down through a process called gluconeogenesis to produce energy.

Creatine Monohydrate

Supplementing with creatine monohydrate before your workout can help you a great deal if you have hypertrophy or strength goals. The best type of creatine is the micronized creatine monohydrate because it is the most studied and tested creatine on the market. Since weightlifting is an intense activity, the body prefers creatine phosphates in the production of energy.

Nutrition during Workout

If you do not train long enough in a session, you may not need any extra fuel. However, people who are preparing for physique competition may need extra fuel. This is because chances of muscle loss are high among these athletes because the protein turnover is increased and thus the body needs more protein during the workout. Branched-chain amino acids are the best for intra-workout supplements.

If you train at a high intensity or for long sessions, you may also need extra workout fuel. Remember to include electrolytes and water to replenish lost fluids and avoid dehydration.

Post-Workout Nutrition

After heavy weightlifting workout, your tissue needs repair and growth and your glycogen and blood sugar levels need replenishment. The best foods to achieve these goals are proteins especially branched-chain amino acids because they digest quickly as well as fast digesting carbs to speed recovery.


The Top Intermediate Muscle-Building Chest Workouts

Resistance training can be rewarding especially if you stick with it long enough. It graduates you from the beginner level and ushers you into the intermediate level. This is when you begin tackling more challenging and engaging workouts that give your body the stress it needs to continue growing in new ways. As an intermediate, your need for more training variety ought to increase to enable you continue building muscle.

After 6 to 8 weeks at the intermediate level, most of the training plans you had at the beginning start becoming less effective and it is at this point that you must explore and consider adjustments in your training schedule. The following chest workouts can help you build a thicker, stronger, and an enhanced muscular chest. Really want to up your training try working as a mover like a friend of mine did for buckspianomovers.com and moving help nyc. That is sure to get you jacked.

Middle Chest Workout for Mass Building


The exercises in this workout target the beefy middle chest. The first movement can be a bench press and then a dumbbell press on an adjustable bench to enable you to slightly raise the angle to attain a modest incline. In addition, a hammer strength chest press taken while sitting crosswise on the machine can allow you to swiftly push across your body thus working out your middle chest fibers. As you finish off, a single joint exercise targeted at the middle pecs can help you attain the much envied muscle pump.

Continue reading “The Top Intermediate Muscle-Building Chest Workouts”

Common Workout Pitfalls to Avoid When Training

When you start workouts, there is a deep seated desire and expectations of results. However, time can pass without you necessarily seeing the fruits of your labor, something that can make you question what you are doing wrong. At times, lack of results could be due to inadequate focus and discipline in your training or your training could be embroiled with such blinding fury such that your attention is shifted from what you are trying to accomplish. Below is a discussion on some of the common mistakes people make when training and how to avoid them.

Allowing Moods to Control Your Workouts

When working out, distractions are bound to happen because they are normal occurrences in life. The point is, you should never let such distractions overwhelm you and as a consequence rob your precious workout time. When the distractions finally clear, you may not be in the mood any longer to exercise. Your workout ought to be automatic just like any other aspect of your daily routine. Even in the face of distractions and low moods, never sacrifice your workouts at the altar of discouragement.

Working Out without a Plan

Getting yourself to the gym is like winning half the battle and to complete the process you need to have an elaborate plan both short and long term. Lack of identified goals makes your workouts purposeless and this can make you crash out even before you begin seeing changes. Consider drawing up a plan and then breaking it down into cycles covering approximately 8 weeks each. Revisit your plans regularly and make adjustments where possible based on your past performance. Having a notebook or a phone to write up your workout as you head to the gym is important.

Overly Obsessed about Strength to Vary Your Workouts

It is possible and this is the desire of many people who work out that they become stronger. However, gaining strength doesn’t come from performing the same round of exercises over and over again. In a few weeks, you may see as if this is working well for you and thereafter it fails miserably. You need to vary your strength training protocol to include weights, cycling reps, exercises, and volume. Ensure you give yourself enough time for recovery.

Giving Your Nutrition Program a Back Seat

Nutrition is one of the critical components of training. It doesn’t matter whether you are training for fat loss, muscle gain, or both, your diet can help you optimize your ability to attain your goals. In the same manner you put effort into planning your training; you should also do more to ensure your nutrition protocol is in shape. Make every meal count as far as your nutritional numbers are concerned.

Unrealistic Expectations

Motivation is such a powerful tool and can even power you through difficulties. However, it is also important to be realistic in your expectations so that you can sustain your training even when fatigue sets in. You do not begin skipping workouts because the results are not forthcoming. Measure your results based on how long you stay in the program rather than short term achievements.


How to Enhance Your Strength without Adding More Weight

There has been a notion doing rounds in workout circles that if you want to get stronger, the only way out is to do more reps and add extra resistance to your exercises. This has made people hit the bench, the leg press, and the bar while consistently adding pounds of weight with the hope that their strength will improve. While heavy resistance training can yield fantastic results, the truth is, it is not the only system.

Below are 4 techniques you can learn and use to attain your fitness goals. The good thing about these techniques is that they do not require gym membership or expensive equipment because they only involve adjustments in technique and not external load.

Increasing the Range of Motion

Instead of adding extra weights, increasing the range of motion in the exercise you are undertaking can give you amazing yields for every rep. For instance, when squatting, you can try going all the way to the ground up to the point where the back of your thigh touches your calf. When doing pushups, start close to the ground and then lift yourself all through to the point where your shoulder blades spread and your elbows lock out. The human body was designed for full motion and this should not be much of a problem to you.

Try Something a Little More Difficult

Instead of thinking about particular exercises, concentrate on the movement patterns. You can easily increase the resistance when working out by doing the same movement pattern but in a slightly different exercise. The advantage this has is that it alters the degree of weight distribution to a particular muscle group or body part leading to massive gains. For instance, instead of doing a standard squat, you can go for a single leg pistol squat or an archer squat.

Change the Tempo

We live in a culture where more is good and our achievement is measured by the numbers we attain. While this may be true in some instances, when working out, you can successfully squeeze maximal resistance from every set by simply taking it slow. When you change tempo, you add more tension to each rep and set thus increasing the quantity of mass fibers which are being fired up. Having quality controlled movements taken through a full range of motion can enhance pure strength as well as put your neurological wires in proper form.

Technical Progression

It is possible to increase the difficulty level of an exercise without necessarily adding extra weight. Rarely is your first muscle up your best one and neither is your first single-arm push-up, pistol squat or elbow lever. When you get the first one done, you should focus on making it better in the next round. This is what is referred to as technical progression. Improving your technique through time will make you stronger and the sky will be no limit for you.


4 Hour Body

Want to get results with less time in the gym?

Pick up the book 4 hour body written by Tim Ferris and check out a few of the weight training routines.

What attracted me to this book and his routines is that I could get the same and better results while spending only a fraction of the time in the gym.

Unless you love spending time in the gym the idea of better results with less time in the gym sounded to good to be true. So I tested it out.

I spent approximately 6 months doing what I think is called the Ocum’s protocol or the Colorado experiment.

The main principle’s I followed were.

  • 3 exercises only with 2 diferent routines…days A and B
  • Less then 10 reps per exercise
  • 5×5 cadence
  • Push it till failure where you literally have nothing left and if at that point you can do more then 8 reps then you would increase the weight for that exercise the next time.
  • Rest at least 3 days between exercises and don’t do anything else!

Exercise A->

Yates Bent Row
Shoulder Width Leg Press
Weighted Dips

Exercise B->

Leg Curl
Reverse Curls with Thick Bar
Seated Calf Raise
Machine Crunch

That is all there is to it other than eating well, remember breakfast is one of the most important meals of the day.

With this routine I was able to achieve amazing results. Actually I got freaking shredded but I was also walking alot for my job and being really active by playing tennis and skateboarding on the off days.

The purpose of this is to truly rest between workouts but that was just to hard for me so I figured a little cardio activity couldn’t hurt. This allowed me to continue doing the stuff I loved which was playing tennis, biking, windsurfing, surfing, rollerblading, basically anything you would do outside in a beach town I was doing.

Give it a try and let us know what you think?

Tips When Starting a Weight Training Routine

Hey all I know one of the hardest things to do is Start…but after you start you’ll find your groove don’t worry.

Here are some of the top tips to starting a weight training routine that I found throughout the internet…and if it’s on the internet it must be true.

  1.  The first and most surprising tip is to eat breakfast. Look I get it your a really important person and have places to be but by skipping breakfast you are delaying the start of your metabolism. So just suck it up and fry some freakin eggs, add some veggies and maybe some beans if your into that and boom a well balanced breakfast that will get you ripped in no time.
  2. Drink more water. Duh its free well in most places were the water quality is decent. Seriously just drink more water, it will keep you hydrated and feeling great.
  3. Watch what you eat. This is on the list because so many people just don’t get that what you put in your body matters. Cut out sugars and white grains. Eat fresh food as much as possible meaning no junk food or even processed shit. Check the labels on everything and you’ll be amazed at how much sugar is added to everything. Stay away from those if you really want to see results.
  4. Be active. Seriously, starting is the hardest part and the second hardest is keeping at it. Think about what nike said and just do it!
  5. Write down your goals. For whatever reason have your goals written down somewhere where you can review them each day is really helpful and keeps you focus on achieving goals.
  6. There is no better time then Now. What are you waiting for? Seriously life is way to short and will be even shorter if your not fit, so get off your ass today..now…before you die and get active.

Ok so that is just a few quick tips to get you started off on the right track.

Do you have other ideas or comments? Of coarse you do so let’s hear it.

Peace out-