All posts in muscle building

Top Post Workout Snacks

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What you eat after your workout may just be the most important food you eat all day. Muscles store excess energy in the form of glycogen and protein and, when you work out, the body burns fuel from your pre-workout meal, then it breaks down glycogen stored in muscles. Your post-gym workout snack MUST include protein in order to repair and rebuild your muscle, which will ultimately increase muscle strength. Within a few hours of working out, muscle protein drops and muscles begin to break down. However, within a 45-minute window, your body is the most responsive with absorbing carbohydrates and protein….

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Lunge Combination for Effective Workout

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The most effective workouts I believe are high intensity using exercises that work multiple joints at the same time, by involving as many muscles in the shortest time possible, you will burn more calories faster and and gain lean muscle as well. The bread and butter of many a fitness program and one of the best, is the lunge. It targets the quadriceps and the glutes most intensely, but also hits the hamstrings, calves and core, improves lower limb function, and even improves running speed. Another great feature is its back-friendly, because of the need to keep your back straight and…

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Are you eating enough protein to build muscle?

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When it comes to building muscle, all that work you do in the gym is only half of the battle. The other half takes place in the kitchen. Diet is really important when trying to improve your body composition. Without proper nutrients, no matter how much time you spend weight training, you won’t get the results you’re looking for. Your muscles are made up of over 25% protein along with up to 75% water and stored glycogen (carbohydrates). While people generally understand that consuming adequate protein is very important to support muscle growth and maintain lean mass, the amount of…

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Post Workout Nutrition – Eating to recover from High Intensity Workouts

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POST WORKOUT NUTRITION- EATING TO RECOVER For years it is known that the most important meal of the day is believed to be breakfast, but for professional athletes who put in all the effort in their training, their post-workout nutrition just may be more important than any other meal. In fact, an athletes post-workout meal is one of the most important meals they can have all day. For athletes like Professional boxers, for example, after a hard workout, can use up all their stored glycogen, easily sweat out two litres of water, and break down both muscle and red blood…

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Balance Training for a Stronger Core

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Adding an element of instability to your training is a great way to continue to challenge the core as you progress and get stronger. Mixing it up with objects like the BOSU or medicine ball will vary up your routine to keep your body on it’s toes. Here are three great moves to try: 1. Medicine Ball Plank: Do a plank with hands on a medicine ball instead of on the floor. Hold for 30 seconds. As you improve, try using one ball under each hand. Really a pro? Add balls under each foot, too. The added instability forces abs…

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5 Best Bodyweight Exercises that Burn Fat Fast

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A lot of people today assume they need expensive gym memberships, fancy running shoes, or restrictive eating plans to get in shape. But before that stuff was invented, people exercised using only their bodyweight. Throughout history, bodyweight exercises have been a consistent component in military training regimes. And largely due to its inexpensive and convenient nature, bodyweight training has stuck around because it works. Outside of an armed forces setting, bodyweight exercises are used to train athletes, and have once again becoming a staple of many of the best fat burning and muscle building workouts available, anywhere. Here are 5…

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Get Stronger Faster with these Bench Press Tips

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The bench press is considered king all of the strength exercises out there because it’s effective, simple, and nearly any gym you enter will have at least one bench press station. Here are some new techniques  you can take to overcome any past mistakes you may have been making and reach a newfound level of strength and muscle mass. 1. TAKE FOUR FULL SECONDS TO LOWER THE BAR While you might think that you’re not working very hard when you lower the bar down, your muscles are actually very active in order to control the weight’s deceleration, in fact, the lowering portion…

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What to eat after a late night workout

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Many people who work out have no choice but to train in the evening. Whether that’s after work or a few hours later, training near the end of the day is still a much better choice than not exercising at all. If you have worked out late in the evening – The type of protein and carbohydrates you need to refuel after your workout are very important. Fast digesting carbohydrates and protein isolates are vital after a workout. Slow digesting proteins would be ideal just before bedtime. Fast-digesting carbs are a driver, meaning they help fuel the muscle-building process, delivering…

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Strength Training For A Longer Life

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Strength training can be beneficial for all age groups. It is a great form of exercise that can really improve quality of life and help fight off disease and injury. A lot of the health benefits you get from exercise in general can be derived through strength training. It decreases risk of cardiovascular disease and increases insulin sensitivity to name a few. Strength training can be really beneficial to mental health. It is a good stress reliever. Throwing some metal around is a great way to unwind after a hard day at the office. It has great benefits on the…

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VertiMax Training with Pro Boxers Derry Mathews & Thomas Stalker

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Like a kid with a new toy, I am having lots of fun training The Pro Boxers on the new VertiMax Trainer that arrived here in MGM last week. The VertiMax is reputed to be the world’s leading athletic training system for developing speed strength and explosive power to fully develop athletic performance in any sport. If you want to run faster, jump higher, throw and kick further or swing a bat faster, the VertiMax V8 is so versatile it can individually target each of those movements and develop them like nothing else. In addition to radically developing measurable performance parameters,…

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