There is no shortcut to excellent strength training results, but a lot depends on our diet and weight lifting nutrition. Nutrition is considered the most critical factor in bodybuilding today.
What are the basics of weight lifting nutrition? At MPower Fitness Coaching, we believe there are three things to focus on:
- Your carbohydrate intake should be high enough to have a steady supply of glycogen in the muscles to provide fuel for your training. If your body runs out of glycogen, it will start catabolizing muscle tissue because that's what happens when you exercise and our bodies don't have enough energy. If this happens, you won't make the gains you want, plus it will hurt. Some people don't realize that when they train, even in the off-season, their bodies need carbohydrates to perform at their best!
- Your fat intake should be low enough so that your hormone levels are not affected. Hormones are our "Body Fuel" and control everything from how much we can lift to whether or not we are hungry. If you get your fat low enough, you will lose weight, but it comes at a price: you will not train as hard, allowing other people to beat you by miles.
- Your protein intake should provide the rest of your fuel requirements, but not much else.
There are other guidelines for weight-lifting nutrition, but these three factors will give you 95% of your desired results. The rest is window dressing which will help if done right, hinder if done wrong.
Do you know what happens to your body when you cut water out of your diet? You get dehydrated, and if you do not drink water, you will die. That is a fact of life that we know and practice, and it is necessary for survival! You can (and should) adopt the same things to your nutrition:
- Eat good food - Your body needs these nutrients to work correctly.
- Drink enough water - Your body needs to be hydrated, and drinking water is the easiest way to get that done.
- Use moderation - eat your favorite foods in moderation, and you will not gain weight. It's hard for most people because we like food but it can be done.
The three basics of weight lifting nutrition are the only things you need to know, but if you want to go beyond that, there are more things you can do when you work out at premium gyms near me like MPower Fitness Coaching in Chino, CA.
Here is a list of the most popular weight lifting nutritional supplements:
- Creatine - This supplement makes it possible for your muscles to hold more water and create short-term energy. One study has shown that creatine increases the rate of protein synthesis in humans. The additional water and protein synthesis should translate into bigger muscles. You can get creatine naturally in foods like meat or fish - this means that if you are eating right (a lot of protein), you may not need to supplement with creatine.
- Glutamine - This supplement has been shown to increase growth hormone and improve immune function because it regulates cortisol, insulin, and glutathione levels. Glutamine is the most abundant amino acid in muscle cells and one of the best bodybuilding supplements; it may also be a powerful fat loss aid. Glutamine is effective for dieting or working out because it regulates cortisol and provides the same benefits as eating right and supplementing with protein.
- The beta-Alanine supplement effectively increases the amount of weight you can lift, and it delays fatigue during high-intensity exercise (such as weight lifting). It works by enhancing carnosine levels in muscles. Beta-alanine supplementation increases the concentration of carnosine in muscles, which prevents acidosis during exercise. The recommended supplement dose is 2 grams per day for four weeks.
- Arginine supplement increases blood flow and enhances the effects of other supplements (although not as effective as creatine). Arginine supplementation can lower cortisol levels, raise testosterone levels, and improve blood flow. If you are supplementing with more of the three basics of weight lifting nutrition (protein, carbs, fats), then arginine will not do anything more for you than those three supplements will. Arginine is as effective as eating right and supplementing with protein.
- Nitric Oxide supplement increases blood flow to the muscles, making it possible for you to lift heavier weights and recover faster from your workouts. It works by dilating (opening up) blood vessels. It is very effective at increasing muscle power and strength. It also markedly reduces fatigue during repeated bouts of high-intensity exercise (such as weight lifting). The recommended supplement dose is 6 grams per day in divided doses, taken before meals with one amount on an empty stomach.
- A multivitamin supplement is essential because it makes up for any deficiencies in your diet. It will help you recover from injuries, manage stress more effectively, and reduce your risk of illness.
Weight lifting is a great way to tone your body and increase your metabolism. If you want to work out at home instead of at premium gyms near me, you can purchase weights, but it's also easy to get a good workout with just your body weight.
To get started or further enhance your progress, follow these simple tips:
- Make sure your form is correct. You want to be able to work your body in the most efficient way possible. If you aren't getting the results you want, you may perform an exercise incorrectly.
- Incorporate resistance training into your workout routine for even better results. Resistance training will tone muscles by using weight, either the weight of your body or a weight set.
- Eat a healthy diet with plenty of protein, carbohydrates, and iron-rich foods to keep you strong during your workout sessions.
- Alternate the types of workouts you do each week for maximum results. To help your muscles grow, use heavier weights with fewer reps, and lower the weight and do more reps to help your muscles increase their endurance. A personal trainer at MPower Fitness Coaching
- Get a good night's sleep for optimum results. Without adequate rest, you won't be able to work out as hard or efficiently as if you were well-rested.
- Stretch before and after your workout sessions, taking 10-15 minutes for each stretch session. Stretching will help you avoid injuries and increase your flexibility, which means that you may use heavier weights in the future.
- Drink plenty of water before, during, and after your workouts to keep yourself hydrated.
Eat healthy and workout at premium gyms near me like MPower Fitness Coaching in a way that you'll enjoy and always look forward to. By doing this, you'll be more likely to stick with your workouts and will see the best results possible. Your body is capable of amazing things if you're willing to do what it takes to achieve them.