carb back loading reviews

carb back loading reviews

Bodybuilding Best Practices

Posted on February 10, 2018 in Uncategorized

Here’s a short list of things you should be doing in your weight lifting program.

When to workout: Workout in the morning when growth hormone levels are at their highest. Keep workouts under 60 minutes. After 60 minutes the levels of muscle building and fat burning hormones (like growth hormone and testosterone) begin to drop.

What exercises? Concentrate on compound exercises like the squat, deadlift, bench press and row. These compound exercises work multiple muscles all at once, therefore getting the most out of your exercise session in the least amount of time.

What to eat and drink? Exercise on an empty stomach for weight loss. When you first wake up, your carbohydrate stores will be depleted (your body prefers carbs for fuel), and your body goes straight to the fat stores for fuel to get through the workout. If you can’t workout in the a.m., wait at least three hours after a meal before exercising.

Upon waking, you are dehydrated, so drink 16 ounces of ice water. Why ice water? Ice water is around 40 degrees Fahrenheit and your system has to heat it to 98.6 degrees. This process requires almost one calorie to warm one ounce of ice water, so an 8 ounce glass burns eight calories. Drink 16 glasses (128 ounces) and burn 128 calories.

Talk about a negative calorie food! Once in a while I’ll add a lemon or bottled lemon juice and a little splenda to my water. Continue to drink ice cold water throughout your workout, and the rest of the day, staying hydrated.

Pre and post workout nutrition: I workout in the morning on an empty stomach, because it seems I’m always in a weight loss mode. If you are a so called hard gainer (guys who struggle more than most lifters to put on muscle) you should add a pre workout meal.

The easiest option is a whey protein shake, mixed with milk, and a fast acting carb 20-30 minutes before the workout. A fast acting carb leads to an insulin spike, something you normally don’t want before a workout, but hard gainers need the extra calorie boost. Hard gainers are often referred to as “under eaters”.

Immediately after a workout, your muscles are primed and ready for nutrients. This is one time where you want your insulin levels to spike. Insulin carries carbs and proteins into your muscles. Drink a protein shake (one scoop whey protein powder mixed with water) and eat a carb source such as an apple, banana, raisins, white bread, even sugar to make your insulin spike.

I’ve read where some lifters even eat gummy bears! I don’t recommend gummy bears because they contain HFCS (high fructose corn syrup). HFCS is bad because of the higher concentration of sugar (glucose and fructose) actually blunt the effect of insulin. Without insulin, your blood sugar remains elevated, and your liver converts all that glucose and fructose into fat! Get your post workout sugar boost from real fruit, the way nature intended.

When your diet is on track, supplement with these four supplements. Supplements are simply additions to a good nutrition and training program. Supplements DO NOT make up for a terrible diet.

Warm up before you workout: Do arm circles, leg and foot circles, body weight squats, walk or run on treadmill, etc. Get the blood flowing into your muscles.

When to stretch: Stretch after your workout, or in between sets. The best time to stretch is after your body temperature has increased and the blood has been circulating within the muscles.

How to breathe: The correct way to breathe during exercise is to exhale as you lift the weight and then inhale when lowering the weight. For example when doing the bench press, try to “blow” the weight up, then inhale as the bar returns to your chest.

Progression: You must progress in every workout. You progress by either adding weight, adding reps, or doing more work in less time. You must push yourself to improve your performance from workout to workout.

Rep speed: Beginners who need to learn the correct form should lift slower using a four second up, four second down rep speed. Once your form is spot on, increase your rep speed. Science reminds us that Force (muscle fiber stimulation) =Mass (heavy weights) x Acceleration (rep speed).

The best way to stimulate the most amounts of muscle fibers is to lift heavy weights as fast as you can, with total control of the weight and without relying on momentum. Some of the best bodybuilders in the world use questionable form, but to keep from getting injured, never sacrifice form for speed. Try to find the perfect balance between form and rep speed. But, the heavier the weight, the slower you’ll lift it no matter how fast you’re trying to lift it.

Sets: Sets are collections of repetitions. Should you do 1 set of 12 reps, or 3 sets of 10 reps, or 5 sets of 5 reps, or 8 sets of 3 reps, or 2 sets of 4 to 6 reps? These are just some of the rep schemes I’ve tried. I think the best advice I could give you is don’t stick with one rep scheme for too long. Your body is very good at adapting, so by constantly changing the amount of reps, sets, weight lifted and time between sets, your muscles will be confused and forced to adapt (get bigger).

Warming up for heavy sets: Say you want to bench press 250 pounds for 3 sets of 10 reps. To warm up for this do the following: start with 135 pounds for 3-4 reps, then rest; continue with 185 pounds for 2-3 reps, rest; finally do 1-2 reps at 225 pounds. Don’t count warm up reps as part of your 3 sets of 10.

Rest days: During rest days, concentrate on fat burning aerobic exercise which helps in the recuperation process by removing lactic acid in the muscles built up by weight lifting. Lactic acid causes muscle soreness. Get enough rest in general. Muscle is built while you are sleeping and broken down in the gym, so get at least 6-7 hours of sleep a night. More is better. If you can, take naps during the day.

Straps, Weight Belts and Gloves: Wimp! Build some calluses and increase your grip strength! Macho enough for ya? This is the way some lifters feel about these accessories. Straps help you fatigue the muscle you are targeting.

One example is the deadlift. Your grip will fail before your back and legs. Straps allow you to “hang” the weight from your wrists, taking some of the load off your gripping, allowing you to continue an exercise when otherwise you would be finished. Straps allow you to concentrate on the muscle you are working, rather than focusing on grip strength.

Weight belts are an optional piece of equipment. There are many theories as to whether you should wear a belt or not. Some lifters believe weight belts give you support, both physically and mentally, while others believe belts take away from development of the lower back and core strength.

If a belt gives you a psychological edge allowing you to lift heavier weights, then by all means use one. Just don’t wear one while doing cardio!

Gloves help your grip especially when sweating. They will also keep calluses off of your hands.

Now you may think having calluses on your hands is macho, but if your wife or girlfriend won’t let you touch her because of your rough hands, maybe now you’ll wear gloves?

Skipping workouts: Why would you do this? Every workout is one step closer to your goals. Even if you have only 15 minutes a day for exercise, at least you did 15 minutes! If you do miss one, don’t beat yourself up….just make it up the next day, even if it means lifting weights in the morning and doing the aerobics at night.

Goals: You need to set these, because without them you have nowhere to aim and nowhere to go. There is a saying that goes, “You can’t hit the bull’s eye if you do not have a target.”

First, write down your goals. This will signal the brain that this is more than just a wish – it is an endeavor you are committed to. Secondly, the paper that it is written on will serve as a constant reminder of what you have set out to do. Review your goals often.

Basically bodybuilders have two goals: Gain weight or lose fat. Set short term and long term goals. Do you need to lose a lot of weight? A short term goal would be to lose 10 pounds this month; a long term goal is say, 100 pounds by next year.

Document your workouts: Record your performance after every workout. You won’t have to guess what weight or how many reps you lifted it for last time. By documenting every set and rep, it forces you to make and achieve goals by beating your last performance.

Making small progress in every workout will lead to big muscle gains over time. Want to learn more? Check out my website.

Sausage On The Nutrisystem Diet – Is It Allowed?

Posted on February 3, 2018 in Uncategorized

I sometimes hear from people who are afraid that they are going to have to give up a favorite food on the Nutrisystem diet and are finding that this is not acceptable to them and is making them hesitate to give the diet a real try. An example of a food that might be mentioned in this type of concern is sausage. You might hear a comment like: “I’m wondering if I’m going to have to give up sausage on Nutrisystem. I probably eat sausage three times per week and it is my favorite food. I like to have it for breakfast and sometimes on top of crackers for a snack. Is it allowed on the Nutrisystem diet? If so, how often?” I will address this concern below.

Look For The Diet’s Foods That Already Contain Sausage: Believe it or not, some of the foods on the menu do contain sausage and, since the company is providing this to you, then you don’t have to worry about eating it. The foods have been modified to be diet friendly so you don’t have to worry about eating them. A couple of examples of the foods that you might like are the egg and turkey sausage roll, the turkey sausage and egg muffin, the red beans and rice (which contains chicken and ouille sausage,) and Cajun style chicken and sausage (this one contains pork sausage,)

So that about covers it for the Nutrisystem meals that contain sausage. What would be left is if it’s allowed under the category of power fuels. See, you’re asked to add in fresh grocery additions to each meal. These are divided into categories. And the protein category which contains meats is the power fuel category. I took a look at the power fuel list and the items on it that are the closest to sausage are Canadian bacon and turkey pepperoni. Lean ham and lean beef are also on the list. Although sausage is not specifically on the list, I think that the key here is that the meat be lean and low in fat. If you could find a turkey or chicken sausage that fell under that category and you limited it to a small serving, then perhaps this would work.

I know that this person liked crackers and sausage for a snack. The diet does have prepackaged crackers on the menu so if you used those with a very small serving or low fat turkey pepperoni, you may the same taste in a more healthy, diet friendly package.


A Quick Review of The Bodyweight Burn System

Posted on January 28, 2018 in Uncategorized

If you want to lose weight, but don’t have the time to make it to the gym, then Ryan Murdoch and Adam Steer’s new home training and diet plan, called Bodyweight Burn, may be perfect for you.

The plan offers people a chance to lose 21 pounds of fat in just 12 weeks’ time, all while doing just 21-minute a day body-weight only workouts.

No gym equipment is necessary, but an exercise mat is highly recommended as it will be more comfortable for doing some of the floor exercises on. Additionally, you will need to have an exercise or resistance band for the arm and back exercises.

While the workouts are quick, they are very powerful. The majority consists of high intensity interval style training with very little rest periods (called afterburner workouts).

If you’re not familiar with doing intervals, you will most certainly be after this program. Basically, interval training consists of doing certain exercises at a very high intensity, followed by a period of rest or recovery. The intensity and rest time can vary, but generally there is a consistent pattern with each workout.

For example, one of the Bodyweight Burn workouts follows an 8:12 protocol or 8 seconds of maximum intensity followed by 12 seconds of rest. Therefore, even though the total workout time is only 21 minutes, you really push yourself a lot in that time.

There are also workouts dedicated to muscle building (called metabolic-muscle) and less intensive ones for muscle recovery (called cardioflow). They all are designed, however, to get the most out of you in a short period of time.

Along with the three types of workouts, there are also strategically paired “diet days” that are meant for maximizing fat loss. There are 5 specific days: Low Carb, Moderate Carb, Good Carb, Back Load, and 24 Hour Fast.

For low and moderate carb days, you will have three meals a day and two small snacks. The portions are visually based, so there’s no need to count calories, but the meal size will probably be less than you are used to. You are allowed to eat lots of vegetables, though.

For good carb days, you are allowed to eat a little bit more, but are advised not to fill yourself and to stay away from refined carbs.

Back load days are days when you will consume your carbohydrates late in the day, after you have had your workout. There are no portion controls on these days, but again, you are advised not to stuff yourself.

The 24 hour fast days will be the most difficult days to power through, especially if you have never fasted before. For these days, you may substitute them for low carb days, but if you want to follow the diet exactly, then you will not be able to eat anything for 24 hours. The only thing you are permitted to consume is water and other non-caloric beverages.

Overall, the Bodyweight Burn program is a complete diet and exercise system that works together to build lean muscle and burn fat. The plan is perfect for anyone looking for an effective way to lose weight that doesn’t require a lot of exercise time.

The fast days may be challenging and take some getting used to, but if you can stay on course, there is no doubt that you can see great results.