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14.03.2016, admin  
Category: Abs Exercise For Men

When checked, Shutterstock's safe search screens restricted content and excludes it from your search results. To summarize that post, the general rule of thumb is to minimize carbs in your post-workout recovery shake the majority of the time until you get lean.
The main reason why you want to be avoiding higher amounts of carbs with your post-workout shake is because of insulin sensitivity issues. Let me make sure I’m perfectly clear on this because the subject on post-workout nutrition stirs up a lot of controversy. The audience I’m talking to is middle age or older adults who have excess body fat and are looking to lean up while improving health, strength, energy, and function. For a lot of reasons, mostly hormonal and metabolism related, you can get away with downing Gatorade drinks and the like before, during, or after workouts. As you get older insulin sensitivity decreases, much more so when an individual is overweight, has poor dietary habits, high amounts of stress, and doesn’t exercise regularly.
The solution to a better body as you get older is not that different to when you’re younger in that you have to clean up your diet, control stress, and exercise. However, having said that, it’s essential that you understand the way you eat and exercise will need to change as you get older because your body has changed.
From an exercise standpoint, you’ll want to choose burst training over traditional health club style workouts.
One of the most powerful fat burning hormones that is naturally elevated when you’re younger is human growth hormone or HGH.
There is a direct correlation between adrenaline and nor-adrenaline release that comes in response to a central nervous system overload with short burst of high intensity effort and HGH increases. Even before training a high sugar meal can impair HGH, but after training consider your exercise induced HGH release stopped dead in its tracks.
If you’re not overly stressed and have good adrenal function you can also benefit from a small amount of caffeine prior to your workout.


A small of amount of carbohydrate can actually help kick in protein synthesis but you don’t need a lot. My preferred choice is whey protein with water or using a small amount of fat by mixing the protein powder with young Thai coconut milk or unsweetened almond milk.
If you don’t get in a shake within an hour post-workout, just make sure to eat a solid meal within two hours post-workout that contains an easy to digest and assimilate lean protein and veggies preferably. Drink water during your workouts and avoid the trap of thinking you need to replace electrolytes with a Gatorade type drink.
This is optional but new research is showing some positive feedback with a few amino acid supplements boosting HGH release.
Since high intensity workouts like burst training can drop glutamine levels in the blood by as much as 50 percent, glutamine supplementation could be an effective pre-workout strategy for several reasons. Not only can it help stimulate HGH release but it can help aid in lean muscle tissue recovery post-workout when protein synthesis kicks back up. This should go without saying but burst training will only be effective at stimulating an HGH release if you provide a strong central nervous system overload.
Simply put, you have to really push yourself hard with those short bursts of all-out effort. Shane Doll is a certified Charleston personal trainer, fat loss expert, speaker, and founder of Shaping Concepts.
This is my niche and obviously this group will  need to do things differently than someone in their twenties or early thirties.
Train in a slightly fasted state or consume a small amount of fast assimilating carbohydrate (small piece of fruit for example) prior to your workout. It not only contains a small amount of caffeine but also has a wide array of vitamins, minerals, and amino acids. Training on an empty stomach is precarious for someone just starting out on a fitness routine because of insulin sensitivity and blood sugar issues.


You have to condition your body with the exercise and Primal Blueprint nutrition strategies to stabilize blood sugar levels and improve insulin sensitivity issues first.
A little bit of fat in your post workout protein shake can help prevent your liver from dumping glucose into your bloodstream.
You just want to avoid eating a big steak or something that is going to take a while to digest. Avoid sugary drinks like Gatorade or store bought energy drinks prior and during your workouts. A small dose (2 grams would be sufficient) of L-glutamine taken on an empty stomach prior to your workout can help stimulate HGH release. Just getting yourself out of breath is not enough to drive a central nervous system response. We’re talking about giving it all you have and not just straining with the last few reps of your last set.
With a staff of over 10 certified fitness professionals, Shaping Concepts provides personal fitness training in Charleston with a specialty on weight loss and body transformation. Pleasant, Daniel Island, Isle of Palms, Sullivan's Island, and the Bluffton-Hilton Head areas. A cup of black coffee could also do the trick though not as beneficial since it lacks the B vitamins and amino acids. You can receive a FREE, no-obligations (2) session personal training trial and consultation to experience the difference for yourself.



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