ISSUE #1

INSIDE THIS ISSUE…

-          “Training routines”
-          “Maximize your workout time”
-          “Huge Nutrition Review”

1 – SPECIFIC TRAINING ROUTINES TO MEET YOUR SPECIFIC GOALS

MASS   

·         generally requires a high-intensity of training and a moderate- to high-volume of training, but adequate rest and recovery are as important

·         perform 1-3 exercises for each body part and 2-4 sets per exercise, but focus most of your effort on the larger muscle groups (i.e. thighs, back, and chest)

·         proper warm-up is essential

·         keep the number of repetitions between 6 – 12

·         One possible option, the “double split”: 

DAYS 1 & 4: Chest, shoulders, triceps, biceps, and abdominals

DAYS 2 & 5: Legs and back

DAYS 3, 6, & 7: REST (extremely important!!)

·         may be necessary to limit aerobic activity

·         proper nutrition and increased caloric intake are prerequisites!

·         eat more and make sure to get adequate rest (sleep and days off)

·         you may want to choose a 3-day per week split to allow for more recovery time

·         seek out more information on your optimal training program & training frequency

 

MAXIMAL STRENGTH   

·         very simple: to get stronger, heavier weights must be lifted

·         proper warm-up is essential

·         employ the same training split as in the MASS training program, BUT/ stick to only 2 exercises of 3-5 sets per body part & heavier loads

·         keep the repetitions between 1-5 with perfect form

·         keep the aerobic activity to a minimum if strength is the #1 goal

·         seek out more information on optimal training routines

CUTTING DOWN” FOR A “BEACH BODY”

·         maintain a high-intensity weight training routine to maintain muscle mass

·         decrease the fat, high-calorie fluids, and sugar (by ~300-500kcal/day) in the diet           

·         maintain a high-protein intake (use a protein supplement)

·         aerobic activity should be of a high-intensity but without excessive duration

·         seek out more information on nutrition

 

SPORT TRAINING             

·         what does your sport require?

·         most sprint-sports will not benefit from excessive aerobic training

·         running sports do not require a lot of upper body mass

·         all sports require a strong lower back and abdominal area

·         seek more information on sport-training such as plyometrics & speed development

 

 

2 – MAXIMAL EFFORT, MINIMAL TIME

 

·         your workouts do not need to be more than an hour in order to be effective

·         30 minutes of intense training 2-3x’s per week will still provide good results & are much better and healthier than a completely sedentary lifestyle

·         prioritize your time & your training program to concentrate on exercises that work many muscles simultaneously

                  i.e.) squats, presses, deadlifts, and pull-ups

 

3 – THE HUGE NUTRITION REVIEW

 

Eliminate all high-fat and high-sugar snacks to help you reach your goals of a better body composition. Emphasize a diet high in quality protein and carbohydrates and quality fats and drink lots of water for optimal health and performance re-hydration. Ask for more information on precise nutrition for your goals.

 

CARBOHYDRATES (CHO)

If you are a team sport or endurance sport athlete it is important to consistently eat a diet high in CHO to maintain your muscle’s energy (glycogen) stores.

·         spaghetti (without high fat sauces), rice, potatoes, breads/bagels, oatmeal, pancakes, fruits, & vegetables

·         eat refined carbohydrates (sugary) treats in moderation (pop, candy, etc.)

 

PRE-EXERCISE

Maintain a high-PRO & CHO and fluid intake.

Sample food choices

Breakfast – eggs, cereal + milk, fruit, bagels, yogurt, lean meat

Lunches – meat sandwiches, low-fat milk, thick-crust pizza

Snacks – protein supplements, yogurt, fruit, meal replacement shakes & bars

Dinner – meat, potatoes, vegetables

 

POST-EXERCISE RECOVERY ENERGY INTAKE

Extremely important! Drink plenty of cool fluids to re-hydrate and consume CHO and protein ASAP to replace glycogen, prevent muscle breakdown, and provide nutrients for muscle growth. A variety of healthy foods will ensure vitamin and mineral replenishment (i.e. juices contain more) nutrients than sports drinks. Combine proper post-exercise nutrition and rest for optimal adaptations and performance. The best recipe: 50-75g of high glycemic carbohydrates and 20-50g of whey protein (plus creatine if muscle growth and strength are your goals).

 

PROTEIN

A balanced diet provides all the necessary the requirements, even for athletes. Intakes of up to ~ 2 g/kg are warranted. Protein should make up 15-20% of daily intake. 

Sources:

  • 1 cup of dairy = 8 grams
  • 1 ounce of meat = 7-8 grams
  • 1 egg = 6 grams (5 fat grams)
  • 2 tbs. peanut butter = 8 grams (16 fat grams)
  • 1 cup low-fat cottage cheese = 24 grams
  • 1 scoop of a whey protein supplement = 20g

     

    WEIGHT GAIN

    Muscle can be added at any time by combining a proper resistance program with an additional 250-1000 quality calories daily (most importantly post-workout!) and sufficient rest. Eat frequently (breakfast, regular meals, and snacks) and consume adequate water (at least 10 cups/day). For “hard-gainers”, emphasize calorie dense foods such - pizza, yogurt, nuts, and granola, and high-energy fluids (meal replacement powders & milkshakes)

     

    WEIGHT LOSS

    Reduce fat, sugar, and foods with few nutrients. Begin resistance and aerobic training. Continue to eat a high-CHO diet to fuel training & drink lots of fluids/water. Plan small, frequent meals with most food early in the day for energy, and do not skip breakfast (or any meal). Want to get more specific? Ask for more details…

CB Athletic Consulting, Inc.
 
 
Copyright © CB Athletics 2015. All Rights Reserved
Disclaimer