How To Master Nutrient Timing For Faster Muscle Growth!
It’s true that the grueling workout you’ve invested at the local “iron jungle” will stimulate your muscles to grow bigger and stronger. But ultimately it’s your diet that will provide the “building blocks” for this new growth.
However, there’s more to a bodybuilder’s diet than mountains of canned tuna and protein powder. Timing your meals just right will provide you with a competitive edge that will allow you to build muscle faster and help burn those extra layers of fat covering up your hard work.
Here’s how…
Early Morning
When you wake up, you’re at the end of a 7-9 hour fast and your muscles are screaming for nutrition. Start off with a potent protein drink for fast absorption mixed with some complex carbs for fueling your day.
(For my “top secret recipe” of the world’s best mass building breakfast, check out my “top tip” at the end of this article!)
1-2 Hours Before Your Workout
You’re about to send your muscles into the “combat zone” so shouldn’t you provide them with the ammunition they need to “take the hill”?
Load up on some complex carbs that will provide the long lasting fuel you’ll need to power through your intense workout. Add a full dose of protein to provide a ready source of amino acids and give your muscles a head start on the growth process as you stress the muscle cells during your workout.
Immediately After Your Workout
You’ve used up the glycogen (stored carbohydrates) in your muscle cells as fuel for your workout and if you don’t replenish them fast, you’re bound to short circuit your growth.
Within 45 minutes to an hour after your workout you need to down a high-glycemic, high protein drink while your body is primed for fast absorption. Take in between 75 – 100 grams of sugar and about 25% of your day’s total protein requirement along with a healthy dose of monounsaturated fats to help stimulate testosterone production.
This is actually a key time to really pack on mass so don’t be afraid to get a little crazy here! In my “Optimum Anabolics” program (www.OptimumAnabolics.com), I actually include a potent post-workout regimen of around 200 grams of high glycemic carbs and 20-30 grams of health fats to kickstart a mass-building hormone release. It works!
Before Bed
You’re about to enter another long period of fasting at bedtime, but it’s also a prime time for your body to repair and build muscle. The problem is that your metabolism slows way down when you sleep so a large meal before turning in has the potential to trigger fat storage.
To provide the building blocks your body needs for growth while minimizing fat storage, eat a light meal consisting of slow-digesting protein and some easily digestible carbs. A bowl of cottage cheese with some fruit is ideal or mix a scoop of protein powder (one with casein in it is best) into some milk or water. Be sure to avoid high carbs and fat calories at this time.
* * * TOP DIET TIP * * *
Ok, it’s time for my promised “Top Secret” Pre-Workout Power Potion Recipe that will give you everything you need to turbo-charge your workouts while providing a ready source of amino acids to avoid muscle loss and begin the growth process.
Follow the directions on the next page and consume this mixture about 1-2 hours before your workout …
The “Muscle Nerd’s” Top Secret Pre-Workout Power Potion
Ingredient 1: 1.5 cups Skim Milk
Milk is probably one of the most overlooked supplements there is! It’s loaded with both fast-digesting (whey) and slow-digesting (casein) proteins for a steady supply of amino acids…and it’s been proven in research to be a powerful growth hormone releaser!
Ingredient 2: ½ Frozen “Slightly Green” Banana
Ripe bananas have more sugar content than bananas that are still slightly green and will result in more of a quick “sugar rush” instead of supplying long term energy to power through your workout. Grab a bunch of “slightly green” bananas at your local supermarket, peel them all, and place them in a plastic bag in your freezer to break up and add to your protein blender drinks as desired.
Ingredient 3: 2 Tbsp Natural Peanut Butter
“Natural” peanut butter ( NOT the commercial hydrogenated garbage!) is loaded with mono-unsaturated fats…perfect for helping you raise your body’s testosterone levels for increased muscle mass and rapid fat burning. Look for a product that ONLY lists ” Peanuts ” and ” Salt ” on the list of ingredients.
Ingredient 4: ½ Cup Raw Oat Bran or Uncooked Oatmeal
Raw oat bran, like oatmeal, is a complex carbohydrate that is ideal for supplying tons of sustained energy for your workouts… AND the rest of the day.
Its finer texture makes is a better option for blender drinks, but if you only have access to oatmeal, make sure you put the dry oatmeal alone in the blender first and give it a few seconds on “high” to break it up a bit more.
Ingredient 5: ½ Scoop Vanilla Whey Protein
In addition to the casein protein from the milk, whey protein will provide you with additional, ready-to-deliver amino acids that will provide your muscles with a “jump start” on the recovery process.
Vanilla flavored powder seems to go best with this drink but chocolate flavored is another great option!
Directions: Ok…this is pretty self-explanatory, but here goes…
Add the first 4 ingredients in the order listed and blend on “High” for about 15 seconds. While it’s still blending, open the top and add the protein powder . Blend for another 5 seconds…stop… drink…wipe the “smoothie mustache” off your face…and enjoy your workout!
Tuesday, March 23, 2010
The Lost Mass Building Technique You're Not Doing!
The Lost Mass Building Technique You're Not Doing!
Ok, at first, this bodybuilding technique isn’t going to sound all that sexy to you.
But what if I told you that it will, without a doubt, magnify your mass-building results exponentially and…
…there’s a 95% chance you’re NOT doing it?
And what if I told you that you won’t even break one tiny little bead of sweat when you add it to your bodybuilding routine?
Interested?
I thought so!
You see, most guys at the gym have no problem grunting their way through endless sets of muscle-pumping exercises.
Intensity is high…the skin on your arms is about to burst open…and your chest is screaming for relief.
But did you know that STRETCHING is actually a powerful mass-building workout technique?
Here’s why…
When you stretch your muscle fibers, you increase the natural release of “Insulin Like Growth Factor 1″ (IGF-1), the primary anabolic trigger for the follow up release of muscle-building, fat-burning growth hormone. In fact, IGF-1 is absolutely critical for muscle growth and in supporting your body’s natural recovery process following your training.
But Wait, It Gets Even BETTER…
Stretching also activates your muscle fibers to create “satellite cells” that branch off as part of your body’s natural recovery response to the elongation of the fibers.
Bottom line…more muscle cells = more muscle mass potential!
I started incorporating this in my “Advanced Mass Building” workout program (http://www.musclenerdfitness.com/go.php?offer=4mass&pid=7) some time ago and it’s incredible how much more you can FEEL the buzz in your muscle cells if you really concentrate on them after your workouts!
How To Use This Mass Building Technique Correctly…
Ok, this is important because how you apply stretching to your mass building routine can make or break your success.
In fact, I had been doing it completely WRONG for years and I want to make sure you don’t screw it up like I did. Follow these tips:
1. Do NOT stretch your muscles BEFORE or DURING your workouts!
It used to be thought that stretching before exercise helped to avoid injury to the muscles. Actually, a good 5 minute warmup of your target muscles is all you need.
Pre-training stretching has actually been shown to REDUCE your muscle strength by as much as 28 PERCENT for your follow up workout because it reduces the level of muscle tension you need to push iron.
Who the hell wants a 30% decrease in workout intensity? Not me!
Therefore, save your stretching until the END of your workout, when you’ve completed all of your sets.
2. Make sure you’re “warm” enough for stretching
You don’t want to stretch a cold muscle or you’ll risk injury. This is why you should perform your stretches IMMEDIATELY following your workout.
You’ll get a better, safer stretch…and better results!
3. Hold the stretch for 30-60 seconds.
The muscle fibers need time to elongate slowly. No bouncing and don’t push yourself too far too fast.
4. Choose “Functional Stretching” techniques over static.
“Functional stretching” includes muscle tension with the actual stretching movement. This helps to activate the muscle fibers better and can actually give you a better stretch in the muscle while also tapping into stabilizer muscles.
Here are a few examples:
Single Leg Deep Lunges for Quads & Hip Flexors (You’re actually stretching your BACK LEG in this movement.)
Dumbbell Fly Hold For Chest (Just hold the dumbbells in the bottom position and feel the stretch.)
Preacher Curl Hold For Biceps (Hold a barbell at the bottom position of the preacher curl machine.)
Cable Row Hold For Back (On a seated rowing station, let the weight forward until you feel that stretch in your lats. Careful not to extend your lower back.)
Think of some other exercises you do that involve a “stretch” at the bottom position and look at your POST-WORKOUT as just another anabolic extension of your mass building workout!
Go To: http://www.musclenerdfitness.com/go.php?offer=4mass&pid=7
Ok, at first, this bodybuilding technique isn’t going to sound all that sexy to you.
But what if I told you that it will, without a doubt, magnify your mass-building results exponentially and…
…there’s a 95% chance you’re NOT doing it?
And what if I told you that you won’t even break one tiny little bead of sweat when you add it to your bodybuilding routine?
Interested?
I thought so!
You see, most guys at the gym have no problem grunting their way through endless sets of muscle-pumping exercises.
Intensity is high…the skin on your arms is about to burst open…and your chest is screaming for relief.
But did you know that STRETCHING is actually a powerful mass-building workout technique?
Here’s why…
When you stretch your muscle fibers, you increase the natural release of “Insulin Like Growth Factor 1″ (IGF-1), the primary anabolic trigger for the follow up release of muscle-building, fat-burning growth hormone. In fact, IGF-1 is absolutely critical for muscle growth and in supporting your body’s natural recovery process following your training.
But Wait, It Gets Even BETTER…
Stretching also activates your muscle fibers to create “satellite cells” that branch off as part of your body’s natural recovery response to the elongation of the fibers.
Bottom line…more muscle cells = more muscle mass potential!
I started incorporating this in my “Advanced Mass Building” workout program (http://www.musclenerdfitness.com/go.php?offer=4mass&pid=7) some time ago and it’s incredible how much more you can FEEL the buzz in your muscle cells if you really concentrate on them after your workouts!
How To Use This Mass Building Technique Correctly…
Ok, this is important because how you apply stretching to your mass building routine can make or break your success.
In fact, I had been doing it completely WRONG for years and I want to make sure you don’t screw it up like I did. Follow these tips:
1. Do NOT stretch your muscles BEFORE or DURING your workouts!
It used to be thought that stretching before exercise helped to avoid injury to the muscles. Actually, a good 5 minute warmup of your target muscles is all you need.
Pre-training stretching has actually been shown to REDUCE your muscle strength by as much as 28 PERCENT for your follow up workout because it reduces the level of muscle tension you need to push iron.
Who the hell wants a 30% decrease in workout intensity? Not me!
Therefore, save your stretching until the END of your workout, when you’ve completed all of your sets.
2. Make sure you’re “warm” enough for stretching
You don’t want to stretch a cold muscle or you’ll risk injury. This is why you should perform your stretches IMMEDIATELY following your workout.
You’ll get a better, safer stretch…and better results!
3. Hold the stretch for 30-60 seconds.
The muscle fibers need time to elongate slowly. No bouncing and don’t push yourself too far too fast.
4. Choose “Functional Stretching” techniques over static.
“Functional stretching” includes muscle tension with the actual stretching movement. This helps to activate the muscle fibers better and can actually give you a better stretch in the muscle while also tapping into stabilizer muscles.
Here are a few examples:
Single Leg Deep Lunges for Quads & Hip Flexors (You’re actually stretching your BACK LEG in this movement.)
Dumbbell Fly Hold For Chest (Just hold the dumbbells in the bottom position and feel the stretch.)
Preacher Curl Hold For Biceps (Hold a barbell at the bottom position of the preacher curl machine.)
Cable Row Hold For Back (On a seated rowing station, let the weight forward until you feel that stretch in your lats. Careful not to extend your lower back.)
Think of some other exercises you do that involve a “stretch” at the bottom position and look at your POST-WORKOUT as just another anabolic extension of your mass building workout!
Go To: http://www.musclenerdfitness.com/go.php?offer=4mass&pid=7
Sunday, March 14, 2010
Using Supplements Correctly.
Using Supplements Correctly.
Many athletes and fitness conscience people are bombarded with all kinds of supplement products in today’s supplement market. Trying to figure out which ones to use can become a daunting task and a very expensive experience if you chose to use many without any knowledge of what you currently need.
I have created a list of supplements that those who are athletes and fitness minded can use. It is very important to know at what stage you are currently at in terms of your bodybuilding and fitness training. The reason for this is so that you can choose those supplements that are most favorable for your current needs.
How to Prioritize Your Supplement Choices.
People often ask me about a certain supplement and look dissatisfied when they don’t get the particular answer they want to hear. There are supplements that are good for a specific application but bad for another. There are supplements which are good to take at specific times but not so effective at other times. There are supplements that should be taken all year, and of course, there are supplements that just plain suck all the time. The bottom line is there are few black and white areas in the field of nutrition supplementation and an abundance of gray areas. In an effort to clear up some of the confusion, I’d like to propose a way of viewing and organizing supplement needs.
Foundation Supplements.
Foundation supplements are those supplements you take all year round for over all health. These usually consist of essential vitamin, mineral, fatty acids and such. Essential nutrients are just that - essential to life itself. The basic definition of an essential nutrient is “any nutrient which is essential to maintain proper bodily function and which the body cannot manufacture itself and therefore must be obtained from the diet.” These supplements consist of the following:
1)Multi Vitamin – Mineral Formula
2)Vit C
3)Vit E
4)Beta Carotene
5)Zinc
6)Magnesium
7)Calcium
8)Flax Oil
9)Borage Oil
10)Cod Liver Oil
Performance and Health Enhancing Convenient Supplements.
The next group of supplements are those that will help you in terms of recuperation, fat burning and muscle building. These include the following:
1)Whey Protein
2)Meal replacement powders
3)Protein Bars
4)Creatine
5)Glutamine
6)Branched Chain Amino Acids
Specific Athletic enhancing Supplements.
1)A good fat burner like Lean system 7
2)DHEA - provides support for critical hormonal production.
3)LG Sciences Methyl 1-D (A good Testosterone booster)
4)LG Sciences Formadrol Extreme XL (A Good Testosterone Booster)
5)Gaspari Novedex XT (This supplement has demonstrated an upward modulating effect on testosterone levels and a downward or static modulating effect on estrogen.
6)Vanadyl Sulfate - One of the most important aspects of muscle recovery after intense exercise is proper replenishment with micronutrients. Vanadyl Sulfate aid your natural insulin levels in moving nutrients to worked muscle cells creating a super pump and recuperation along with better utilization of creating, glutamine and amino acids.
7)Chromium Picolinate - Chromium assists the action of insulin, a hormone involved in carbohydrate, fat, and protein metabolism.
8)Alpha Lipoic Acid - Alpha Lipoic Acid (ALA) is a powerful antioxidant that helps protect the body from oxidative damage related to aging and exercise. ALA supplementation can also support glucose uptake by the body's cells.
9)LIV 52 - was introduced in 1955 as a specially formulated proprietary herbal formula for healthy liver support.
10) Milk Thistle - Silymarin/Milk Thistle Extract has been extensively researched in Europe for over 30 years. Silymarin nutritionally supports healthy liver function.
11)HGH Amino supplements (See video at http://leon- ruzmuscleblog.blogspot.com
These are the supplements all athletes should be using during the year and at certain times during their training.
Yours in health,
Leon Cruz.
Copyright, Urban Publishing Co LLC., 2009
**The contents of this daily email are not to be
considered as medical advice.
Always consult a physician before beginning or
changing any fitness
program.**
This email is protected by copyright, 2009, Urban Publishing Co
LLC. .
All rights reserved. Reproduction of any portion of this email is
strictly prohibited without the express written consent
of Urban Publishing Co LLC., Inc.
Leon Cruz, Inc.
Urban Publishing Co LLC.
P.O.Box 70181
Brooklyn New York 11207-0181
1-718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
http://www.hugebicepstips.com
http://www.hugechesttips.com
http://www.muscle4mass.com
http://www.leoncruz.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=3
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=2
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=1
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=5
http://leon-cruzmuscleblog.blogspot.com/
http://4mass.nononsense.hop.clickbank.net/?w=37
http://4mass.nononsense.hop.clickbank.net/?w=300
http://4mass.nononsense.hop.clickbank.net/
http://ezinearticles.com/?expert=Leon_Cruz
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=9
Many athletes and fitness conscience people are bombarded with all kinds of supplement products in today’s supplement market. Trying to figure out which ones to use can become a daunting task and a very expensive experience if you chose to use many without any knowledge of what you currently need.
I have created a list of supplements that those who are athletes and fitness minded can use. It is very important to know at what stage you are currently at in terms of your bodybuilding and fitness training. The reason for this is so that you can choose those supplements that are most favorable for your current needs.
How to Prioritize Your Supplement Choices.
People often ask me about a certain supplement and look dissatisfied when they don’t get the particular answer they want to hear. There are supplements that are good for a specific application but bad for another. There are supplements which are good to take at specific times but not so effective at other times. There are supplements that should be taken all year, and of course, there are supplements that just plain suck all the time. The bottom line is there are few black and white areas in the field of nutrition supplementation and an abundance of gray areas. In an effort to clear up some of the confusion, I’d like to propose a way of viewing and organizing supplement needs.
Foundation Supplements.
Foundation supplements are those supplements you take all year round for over all health. These usually consist of essential vitamin, mineral, fatty acids and such. Essential nutrients are just that - essential to life itself. The basic definition of an essential nutrient is “any nutrient which is essential to maintain proper bodily function and which the body cannot manufacture itself and therefore must be obtained from the diet.” These supplements consist of the following:
1)Multi Vitamin – Mineral Formula
2)Vit C
3)Vit E
4)Beta Carotene
5)Zinc
6)Magnesium
7)Calcium
8)Flax Oil
9)Borage Oil
10)Cod Liver Oil
Performance and Health Enhancing Convenient Supplements.
The next group of supplements are those that will help you in terms of recuperation, fat burning and muscle building. These include the following:
1)Whey Protein
2)Meal replacement powders
3)Protein Bars
4)Creatine
5)Glutamine
6)Branched Chain Amino Acids
Specific Athletic enhancing Supplements.
1)A good fat burner like Lean system 7
2)DHEA - provides support for critical hormonal production.
3)LG Sciences Methyl 1-D (A good Testosterone booster)
4)LG Sciences Formadrol Extreme XL (A Good Testosterone Booster)
5)Gaspari Novedex XT (This supplement has demonstrated an upward modulating effect on testosterone levels and a downward or static modulating effect on estrogen.
6)Vanadyl Sulfate - One of the most important aspects of muscle recovery after intense exercise is proper replenishment with micronutrients. Vanadyl Sulfate aid your natural insulin levels in moving nutrients to worked muscle cells creating a super pump and recuperation along with better utilization of creating, glutamine and amino acids.
7)Chromium Picolinate - Chromium assists the action of insulin, a hormone involved in carbohydrate, fat, and protein metabolism.
8)Alpha Lipoic Acid - Alpha Lipoic Acid (ALA) is a powerful antioxidant that helps protect the body from oxidative damage related to aging and exercise. ALA supplementation can also support glucose uptake by the body's cells.
9)LIV 52 - was introduced in 1955 as a specially formulated proprietary herbal formula for healthy liver support.
10) Milk Thistle - Silymarin/Milk Thistle Extract has been extensively researched in Europe for over 30 years. Silymarin nutritionally supports healthy liver function.
11)HGH Amino supplements (See video at http://leon- ruzmuscleblog.blogspot.com
These are the supplements all athletes should be using during the year and at certain times during their training.
Yours in health,
Leon Cruz.
Copyright, Urban Publishing Co LLC., 2009
**The contents of this daily email are not to be
considered as medical advice.
Always consult a physician before beginning or
changing any fitness
program.**
This email is protected by copyright, 2009, Urban Publishing Co
LLC. .
All rights reserved. Reproduction of any portion of this email is
strictly prohibited without the express written consent
of Urban Publishing Co LLC., Inc.
Leon Cruz, Inc.
Urban Publishing Co LLC.
P.O.Box 70181
Brooklyn New York 11207-0181
1-718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
http://www.hugebicepstips.com
http://www.hugechesttips.com
http://www.muscle4mass.com
http://www.leoncruz.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=3
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=2
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=1
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=5
http://leon-cruzmuscleblog.blogspot.com/
http://4mass.nononsense.hop.clickbank.net/?w=37
http://4mass.nononsense.hop.clickbank.net/?w=300
http://4mass.nononsense.hop.clickbank.net/
http://ezinearticles.com/?expert=Leon_Cruz
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=9
Friday, March 12, 2010
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