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If you are training 3 or more days a week, every meal matters for muscle growth, not some magical shake at a magical time. But I do believe peri-workout nutrition is absolutely important.  Why?  It’s all about being anti-catabolic, or preventing muscle from being burned as a fuel source. Now, if you are training like a Renegade chances are your liver glycogen stores are depleted post workout.
So you want to take in some carbs at this time to provide your body and brain with an immediate fuel source.  That way, it won’t have to use the muscles expanding your shoulder width for fuel.
The need for pre-workout carbs is a little trickier because it depends on the time of day you train.  Again it’s related to liver glycogen stores.
Sufficient liver glycogen not only prevents muscle from being burned as a fuel, it is also what ultimately fuels the brain and central nervous system. Depleted liver glycogen is what normally leads to whole-body fatigue during a workout = crappy workouts = poor stimulus for muscle growth = failed muscle growth phase.
So you want the right fuel at the right time, but you don’t have to make it as complicated as some of the coaches out there proclaim. Nate Miyaki is has spent the last 15 years studying nutrition from every angle possible, and has worked with clients ranging from professional athletes and models to corporate wellness programs and busy professionals.
To understand why this happens, you need to know that there are many factors influence the outcome(s) of a workout. Before you set expectations and plan your workout, you must determine how these factors will affect you and what you’re going to do about it.
You need to understand that your body adapts according to the specific method of training you choose. With weight training, the importance of specificity not only applies to the type of exercise you choose but also your rep speed and the actual number of reps performed in a given amount of time.
If your goals are more general in nature, then this is not as big an issue, provided your workouts are progressive over time. Whether you’re in the gym, at work, or at home, your ability to perform is the bottom line. Even if you eat well, if you’re not eating to match your goals, you could be shooting yourself in the foot.
It is our attitude at the beginning of a difficult undertaking which, more than anything else, will determine its successful outcome.
Not only will this release tension but you’ll likely enhance your performance and get much more out of your workout than you ever thought was possible. The results you get from a given workout may differ greatly from someone else, even if all other factors are equal. Even if you’re blessed with great genes for your chosen goal, there is still a ceiling limit on human performance and adaptation that will eventually cause everyone to plateau. There’s more to optimizing the workout experience than diet and exercise alone, much more. If you enjoyed this article, please quickly do me a favor and share with others and comment below. Enjoy a complimentary personal training consultation with fitness & lifestyle assessment today!
C4 is the only energy product on the market with synephrine and caffeine stacked, which translates to smooth energy that will last your whole work out. It contains 1 gram of Creatine MagnaPower, which creates a higher level of absorption and utilization than creatine monohydrate, commonly used in less efficient products. M5 is the only 2-tiered supplement canister I’ve ever seen that gives you 60 servings of energy on top, and 30 servings of lean mass builder on the bottom.
Some of you might be familiar with cayenne pepper’s ability to naturally assist fat burning, and that thermogenic benefit is greatly increased in the D4 formula as it contains cayenne pepper extract!
T7 Extreme is the perfect product to help improve your mood, suppress your appetite and shrink those fat cells! T7 also contains 5-HTP, which improves mood, decreases appetite and helps shrink fat cells.
Among T7′s other health benefits, it also contains diiodotryosine which is a healthy way to increase thyroid output, allowing the body to more effectively regulate metabolism and increase fat loss.
Together T7 and D4 make the ultimate weight loss tag team, and together they’ll give you results like you’ve never had before!
You know how your roommate leaves half-eaten food in the fridge, and laying around the house that eventually ends up getting thrown out?
Products like C4 and M5 have AAKG, and Cellucor also offers a stimulant free produce whose main purpose is to promote NO3 production, simply called NO3 Chrome. NO3 Chrome not only contains AAKG, but also Citrulline, which is a natural enzyme that also increases nitric oxide production.
Another major benefit of NO3 Chrome is that it contains Pycnogenol, which comes from a rare French maritime tree bark. Once you start using Cellucor products, you’ll be in the company of those in the know when it comes to getting the best results safely and efficiently. I received an email this week from a client asking me about my recommendation for a pre-workout drink. The reality is there are a ton of pre-workout drinks on the market today and it can get fairly confusing trying to determine which one is right for you. Product manufacturers are NOT required to show credible research on the safety and effectiveness of their ingredients PRIOR to being sold to the public. I want you to think about this for a second…Do you really think an already lean and muscular bodybuilder is going to have the same needs as someone who’s 20 or more pounds overweight and out of shape?
Of course not, but obviously you don’t hear supplement companies talking much about this. Truth be told, the majority of bodybuilding type pre-workout drinks are for…well bodybuilders! Even with that, I’ll tell you straight up that many of these products may pose potentially serious side effects from high levels of stimulants, and often have questionable ingredients in unknown amounts.
Regardless of body composition, fitness level, and other individual variables, you simply don’t want OR need to be carb-loading immediately prior to a workout. Trust me on this one, skyrocketing insulin levels prior to a workout is the last thing you want to be doing.
I’m not going to get into much on the use of creatine, nitric oxide activators, and the such in this post. Specifically, let’s talk about what might be beneficial for all exercisers prior to a vigorous weight training workout.
From a support standpoint with lean muscle (whether you want to cut up, lean up, or get more muscular) one of the most effective strategies is to take a small amount of whey protein (15-20 grams) prior to your workout.


The trick here is not using a lot as consuming too much whey protein and you’ll trigger an insulin response. One of the benefits of whey protein is the body has the ability to break down some of these amino acids and convert them to glucose for energy (through a process called gluconeogenesis) if needed during vigorous exercise. This is actually not a bad thing, quite the contrary as it can be very beneficial to condition your body to fuel prolonged activity through gluconeogeneis. Just know that a small amount of whey protein and water prior to a workout can be a helpful thing. What if I’d like more energy to help get me through the workout, or I’m looking to increase fat loss? On the energy side of the equation, excess simple sugars consumed immediately prior to a workout isn’t a good idea like I mentioned earlier. You can pull from glycogen reserves to fuel your workout, and if extra energy is needed the amino acids from whey protein will be readily available for the liver to convert to glucose. I’ll admit that training while in a semi-fasting state (while beneficial for several reasons including the body not being sapped for energy for digestion, improved post-workout protein synthesis, and others) just know this does take some getting used to. I’ve found you need to work up to training in a semi-fasting state with whey protein on an empty stomach. In the beginning a small piece of fruit shortly before exercise will be very helpful in offsetting hypoglycemic effects for a lot of individuals. This is what I typically recommend to my personal training clients in the beginning of their body transformation programs.
By increasing protein, fiber, and healthy fat consumption, they body will begin conditioning itself off the sugars exclusively for energy production.
Just know that while there’s a lot of discussion about pre-workout nutrition strategies, a lot of it is overblown. While not everyone can incorporate caffeine into their diet for health reasons, if you can, it makes for an excellent pre-workout energy boost and thermogenic (fat burner). Caffeine has been shown to boost metabolism (possibly up to 20%) when taken prior to a workout. These popular convenience store energy drinks with large amounts of caffeine and tons of sugar are complete garbage and should be avoided at all costs. Key point here if you’re going to use coffee is that it must be black and ideally from freshly ground whole, organic coffee beans.
Remember you don’t want sugar, or sugar substitute sweeteners for that matter, as you want to avoid an insulin response. Truth is a simple cup of freshly brewed coffee can provide all the energy and fat burning benefits you need without the potential downside that can come with bodybuilding type or convenience store energy drinks. Quite possibly one of the simplest, cheapest, and most effective pre-workout strategies for the combination of energy, lean muscle protection, and fat burning would be a cup of coffee a half hour or so before training and scoop of whey protein and water right before.
Truth be told this was the MAIN product that initially got me interested in the Advocare product line. I start drinking my Spark before training and continue sipping on it throughout the workout. Personally, I feel the Spark could be equally effective as whey protein for lean muscle support  by simply adding some branched chain amino acids and possibly creatine powder.
It’s a toss up between that and a cup of coffee a half hour or so before training and a scoop of whey protein and water right before. When you step back and look at the dozens of pre-workout supplement drinks it’s kind of ironic that you could get just as good results, often times better, with a simple cup of coffee and some whey protein and water.
The Advocare Spark is the only product I strongly endorse as an alternative to the above strategy.
With all the marketing hype and fancy ingredients, the supplement companies are simply looking to convince you to buy their products. A scoop of whey protein and water immediately prior to working out (possibly a cup of coffee a half hour or so before that if I want added energy or fat loss support). An Advocare Spark (sometimes “enhanced with branched chain amino acids and creatine to help support lean muscle growth with hard training). I’ve been down the road using the bodybuilding type products like Speed Stack, Ripped Force and the like when I was younger. Plus who wants to be so jacked up you can’t sleep at night or you’re bouncing off the walls all day? And on top of that there’s no worry about strange side-effects like my client had with her ears feeling like they were on fire!
Shane Doll is a certified personal trainer, fat loss expert, speaker, and founder of Shaping Concepts Fitness Training Studios. You must have JavaScript enabled in your browser to utilize the functionality of this website.
Cobra Labs The Curse pre-workout does not contain a lot of the "filler" ingredients some other big selling pre workouts contain, which means no post workout crash, no upset stomach, no headaches and no more blown workouts. Add 2 teaspoons of Eat Me Supplements BCAA powder to your shaker when you mix up the The Curse Pre Workout. Stack with other hardcore supplements like Eat Me Supplements 100% Whey Protein, Creatine and Glutamine for maximum muscle building. Arras is a WordPress theme designed for news or review sites with lots of customisable features.
If you are eating feasting style, there is no need for carbs pre-workout if you are training in the morning.  You will have plenty of both muscle and liver glycogen stores from the previous night’s meal to fuel your workout. If you are training in the afternoon or evening, your lunch is your pre-workout meal.  Have some carbs with it. If you hate exercise and generally avoid it at all costs, things are going to be tough for you. Craig has been a fitness leader for over 11 years and has amassed over 15,000 hours of personal training experience in that span.
Whether you’re trying to improve your beach body for Spring Break, recover from the near-inevitable frosh 50 15, increase strength for sports and competitions (pushing through that plateau), or just generally continue to live a healthy active lifestyle, Cellucor can help you make the most of the time you spend in the gym by increasing your energy and helping your body become more efficient on a molecular level. We know that sometimes the world of fitness can get confusing and complicated when it comes time to select your muscle builder, pre-workout or fat burner, so we’re going to break things down for you a bit and explain 5Ways Cellucor Products Will Help You Reach Your Fitness Goals! This means you’re getting more out of each scoop, without making your body filter out any excess. Between classes, work, partying and procrastinating, you might find yourself working out at times that don’t suit your desired schedule, which especially applies if you have a mix of night classes and morning classes during the week. This gives you the ability to control how much energy you to put into your workout, and the lean mass builder on the bottom contains 5 grams of Creatine Magnapower, as well as 3 grams of L-Leucine which has been proven to help with muscle recovery.


Trying to look your best after experiencing the “Turkey Dump,” so you can make your ex jealous at the bar? Getting the results you’ve always wanted is as easy as taking one pill in the morning, one pill at lunch, improving your eating habits and working out regularly. So not only will it help you resist the urge to eat an entire pizza on your next late night study break, but you’ll also feel a lot better while you’re withstanding those urges! Some of you may know already that citrulline can be found in watermelon, but rather than mow a few pounds of that a day you can take it in pill form and get all of the benefits.
What’s significant about Pycnogenol is that Proanthocyanidin which helps produce nitric oxide, and is also a much stronger antioxidant than vitamin C and vitamin E. Arrogant, insightful, and humble, Nate possesses one of the most dangerous minds of our generation. She had gone to a local chain nutrition store and sampled a product there that low and behold made her feel like her ears were on fire! You’ll want to do your homework or perhaps consult with your physician or a research nerd like myself before getting on any product. Take a look at the composition of some traditional bodybuilding type pre-workout drinks and you may see a boatload of carbohydrates from simple sugars. I could do a whole post just on the pitfalls of glucose loading prior to resistance training.
The body needs to be conditioned to get off the sugars so a supportive nutrition diet with small meals every 3-4 hours is the typical starting point. Wait to start looking to train in a semi-fasting state if you experience hypoglycemic symptoms like dizziness, nausea, and light-headness. Pre-workout nutrition strategies become much more of a consideration when you’re already lean and muscular, looking to optimize results from your workouts. Use a scoop of whey protein and water if you can manage on an empty stomach, but if you get hypoglycemic add a small piece of fruit or just do the fruit by itself. I was looking for a pre-workout drink without the sugar and insane amount of stimulants found in bodybuilding type drinks. I absolutely LOVE this product as it’s quite possibly one of the best all-around pre-workout drinks on the market. It contains just the right amount of caffeine (120mg) and as an added bonus has a broad base of B vitamins, minerals, and amino acids like L-tyrosine.
There are a ton of flavors, which all taste great, and you simply put the powder in bottle of water shake and drink.
Mind you, the regular brewed coffee would work just as well from an energy and thermogenic standpoint. I kind of like my one cup of coffee in the morning then I’m done with it, so the Spark makes for a nice pre-workout (and during) drink I can use when working out at noon. After all who knows what the impact will be from some of the “stimulant” ingredients in a lot of these drinks? Yes, I am a distributor and will get a small commission if you purchase from me in full disclosure, but that was never my intent with writing this post.
Often times the traditional bodybuilding type pre-workout drinks could be diminishing your results NOT improving them. If you’re looking for a personal trainer in Charleston, you can receive a no-obligations personal training trial and consultation without risking a dime.
Pleasant, Daniel Island, Isle of Palms, Sullivan's Island, and the Bluffton-Hilton Head areas. You may want a small amount of carbs to just get you through your workout.  I use 1-2 pieces of fruit in this situation – quick carbs without digestive stress or rebound hypoglycemia. Meal type and timing and the correct use of reputable dietary supplements all must be considered if you’re serious about results.
The fitness studio is easily accessible to residents in Yaletown, Downtown, False Creek, Mount Pleasant, South Granville & most regions of the Lower Mainland . In order to get back to the site once the teacher goes away, simply hit the close button at the top right next to comments and share. C4 contains beta alanine which will give you the “tingles,” wake up your whole body to get you ready for your work out and keep you amped the whole way through! Because D4 also contains Amla which helps decrease both blood glucose and blood cholesterol  allowing you to experience a natural increase in adrenaline, which will prevent the feeling of a caffeine crash, unlike other supplements.
Unlike some other suppressants, T7 is stimulant free so it wont keep you up at night, and it has wakame (fucoxanthin) a natural ingredient that boosts metabolism (increases fat burning), prevents new fat cell formation, and converts white fat cells instantly into heat energy. Well, a lot of supplements out there are exactly the same way, because they’re simply not able to get all the nutrients to your muscles before your body flushes them out. A small amount of caffeine 60-120 mg is enough to provide an energy boost and serve as a metabolic activator without over-stimulating the adrenals. Over 1000 Charleston area residents have transformed their bodies following our unique burst training workouts and simplified nutrition programs. Its brilliant to find a product which I enjoy using which offers the chance to stock up for a few months first! If you are the teacher and reading this, cut the kid a break - if your class was more interesting this would have never happened in the first place. Throw back some of Cellucor’s C4 Pre-Workout– The most explosive energy product on the market.
D4 Thermal Shock will help you get there by increasing your body’s ability to metabolize fat, and give you more energy throughout the day, and as you work out. This gives your body the energy it needs, by burning fat instead of triggering your brain to stuff more food down your throat at 2:17am. To combat this effect, a number of Cellucor products contain AAKG Arginine Alpha-ketoglutarate which increases the body’s production of nitric oxide. 30 minutes later all you want to do is get up, get going and smash that personal best record.
It's mighty powerful, so always start with a single serve (1 scoop) to assess your tolerance.
On the other hand, drink a serving in one hit ten minutes before you work out and it feels incredible.
This increase in nitric oxide increases the diameter of blood vessels, which delivers unbelievable muscle pump and amplifies the effectiveness of every ingredient.



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Author: admin | 31.03.2016



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