Tuesday, January 26, 2016

Why You Aren't Getting Stronger or building Muscle._Part 2

(Part 2)
More Nutrition Problems and Recovery Mistakes

We covered some major nutrition mistakes in Part 1 but nutrition mistakes make up the majority of reasons you are not getting stronger or gaining muscle. It doesn’t matter how good your workout program is or how hard you work if you nutrition is screwed up.
You Cannot Out-train a bad Nutrition Plan.

So here are a couple of additional nutrition issues you need to address.

Your Pre-Workout Nutrition Stinks

Carbs are the key to fueling a good workout. There are 2 types of carbohydrates, simple and complex. Simple carbohydrates (sugar, fruit juice, milk, yogurt) are quickly converted into energy but usually contain high amounts of sugar and won’t provide fuel for very long. Complex carbs take longer to digest, but provide you with long lasting energy. Complex carbs should be what you use to fuel your workouts. (Nuts, seeds, Whole grains, rice, potatoes, legumes)
What you eat 1.5-3 hours before your workout is going to affect how much energy you have. Without the fuel you need your workout is going to stink too.
Without the proper fuel you simply will not be able to maintain the intensity level and focus you need for an effective workout.

Your Post-workout Nutrition Stinks too.

When you finish your workout you have depleted most of the glycogen stores your body needs for fuel as well as much of the protein. Your workout has prompted muscle building hormones to kick into high gear. Without a good post workout nutrition boost how do you suppose your body is going to get glycogen for running your body?
 It’s going to start breaking down muscle tissue to create fuel!
After your workout eat like you are trying to get stronger. Get a full balanced meal within the next 1-4 hours.

You’re not Allowing for Enough Recovery Time 

Your workout program does not allow for adequate rest. Building muscle and strength do not occur in the gym. Your workout is just the stimulus that makes you body adapt and grows stronger or increase muscle.  The actual muscle building (repair and growth of new muscle tissue) takes place out of the gym, when you’re resting and sleeping.
 It’s not just the muscles that need to recover, it’s your whole neurological system, tendons, joints, and even your brain needs rest.
Large muscle groups such as quadriceps, hamstrings, chest and back may need up to 72 hours between heavy training sessions focused on those groups. Smaller muscle groups should have up to 48 hours between sessions.
Be aware of which smaller muscle groups’ support which larger muscle groups too. For example, if you are training triceps the day after your chest workout you are training your triceps two days in a row.
And if you don’t get at least 7 to 9 hours of sleep each night you are probably limiting your gains too.
Nutrition and Recovery make up at least two-thirds of building strength or mass.

Part 3 will cover mistakes made in the gym that are limiting your gains.

Leave comments below or email me at alphaedgefitness@gmail.com

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