In my last post I went over some of the most common fitness mistakes and how to avoid them. Read on for more clever tips to get the body and performance you want…
5 Tips for Weight Loss and Muscle Gain
Know Your Proteins
Different proteins absorb at different speeds. You have your fast-acting proteins, like whey and egg white protein. Each are a great protein choice to enjoy right before and after a workout. You also have slow-absorbing proteins, like casein protein (e.g., milk). These are good proteins to enjoy during your last meal, since they take longer to absorb.
TIP: Eating essential fatty acids – like nuts or seeds – is also a good food to eat for your last meal of the evening. That’s because these fats are slow to digest, and they may even slow down the digestion of any proteins or carbs you eat. Since you’ll essentially be fasting during the night, it’s a good idea to slow down digestion as much as possible so you have a slower release of nutrients.
Focus on Breathing
When you’re lifting weights, be sure to breathe properly. Most people do this automatically, although some people make the mistake of holding their breath when they’re doing a big lift.
Here’s the proper way: Inhale on the easy part of the lift, exhale on the hard part (when you’re muscles are straining the most).
Don’t Let Your Spotter Help You Too Much
I thought this could go without saying, but all too often I catch spotters doing more lifting then the guy on the bench. Swallow your pride and use an appropriate weight. Your spotter should encourage you and simply make sure you don’t drop the weights on yourself. To accomplish this second task, many spotters “ride along” on the lift. That means they have their hands on the weight so that they can grab it quickly if your muscles give out.
Touching the weight (lightly) is ok. But what’s not ok is letting your spotter “help” you by pulling up on the weight for you. The only time this is acceptable is if you’ve decided to do one or two more repsÂ afterÂ failure. Since your muscles are already fatigued, you can do a partial rep and let your spotter help you for the rest of the motion… but this help should be minimal, and only on the part of the lift that you really need it.
Your gym time shouldn’t be a social hour. Nor should it be a time to jock the hunnies on the treadmill. If you’re looking around while you’re lifting, then you’re probably not lifting hard enough. Even worse, you’re not focusing on proper form, which means you’re more likely to get hurt.
Don’t be a Preacher
Since your visiting my website, you’ve likely made a decision to transform your body, get healthier and basically change your life for the better. You’re probably excited about your decision – and even more ecstatic about the results you’re seeing.
That’s great! You can share these results and your excitement with supportive others. And you can share tips you’ve picked up along the way with those who want to know how you did it. Just don’t start offering “advice” to people who don’t ask for it. Don’t preach about a healthy lifestyle or tell people why their exercise and nutrition habits suck. That’s a quick way to lose a lot of friends and gain resentment in a hurry!
That’s it for this time. Use the tips above for your weight loss and muscle gaining goals and feel free to drop me a line in the comments section below!
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