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
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…
