Simple
Rules to Gaining Muscle
· Weight training breaks down muscle fibres –
which take 48hrs to build back up stronger (and larger if increasing weights). Within 40 minutes after your weight
training session it is essential to have
a Whey Isolate protein drink. Having a protein meal isn’t good enough as it
takes too long to digest and you will have missed the opportunity window for
optimal muscle growth. Although protein from chicken, fish, eggs, lean meat is
essential at meal times.
· L-Glutamine is
an amino acid that is used up a lot during stress and exercise. If you want
even more benefits after your workout then add 5g (1 tspn) to your after
workout protein drink. It will help with muscle repair so you will recover a
little quicker also.
· There are other supplements available to help
gain muscle but I don’t recommend until you have already reached a certain
level and allowed your body to adjust to your new improved dietary &
exercise regime: your food requirements are much more important.
· Many of the tips below are also relevant to
potentiate muscle growth, especially tips 1-6. The rate at which we burn fat is
determined by our lean muscle mass. More muscle = faster metabolism = increased
fat burning, even while asleep!
Healthy Fat
Loss Tips
1. Drink 2-3 litres of water daily:
Essential for cell hydration and ultimate detoxification & excess fat
elimination.
2. ALWAYS eat breakfast and to include some protein with it i.e.; eggs or
whey protein powder: to regulate blood sugar levels, maintain energy levels and
boost metabolism.
3. Eat vegetables at lunch and dinner to
stimulate metabolism and encourage regular bowel movements &
detoxification, provide nutrients and essential fibre which also helps satisfy
appetite. Vegetable are essential for health in general as well as help lower
or prevent high blood pressure and cholesterol.
4. Eat 5-6 small meals throughout the day to
keep metabolism high, build energy, regulate blood sugar levels and prevent the
body going into ‘starvation mode’. Include quality carbohydrates and some
protein.
5. Essential fatty acids are
required daily to help encourage ultimate fat-loss: Flax oil (also nice on
salads and muesli) & Fish oil make excellent supplements while coconut oil
is the best for cooking. Extra Virgin Olive is also acceptable.
6. Choose lean cuts of meat
such as plain organic chicken breast, lean organic beef/mince and organic eggs.
By choosing organic, you are avoiding the ingestion of antibiotics and hormones
etc in regular meat/eggs that disrupt our own hormone regulation which can
cause irregularities and unwanted weight gain.
7. Avoid fruit, bread, rice,
pasta, potato, pumpkin, corn, and any type of sugar or junk food after 1pm as there is no requirement
for simple carbohydrates after this time unless you are an athlete (metabolism
is high in the morning then gradually slows down throughout the day so it
doesn’t make sense to have the largest meal of the day in the evening). If you
eat sufficiently during the day you will be less likely to want to snack in the
evening. * A
few carbs in the evening if you have recently worked out can be beneficial for
muscle growth, after all, its best not to diet too hard if you are trying to
tone up as fat-loss slows down muscle growth to a degree.
8. L- Carnitine is a
great amino acid supplement to encourage optimal fat digestion &
metabolism, therefore speeding up the fat-loss process. If taken on an empty
tummy 20 minutes before training and 1st thing in the morning, it
will also increase energy levels.
9. Lecithin has
a similar effect to l-carnitine and makes protein drinks taste so much nicer if
been added at least an hr or 2 before hand. You can also add to breakfast
porridge/muesli or salads too.
10. Choose
herbal teas as an alternative to coffee/tea. Green tea/ dandelion/ ginger /
lemon, are better for metabolism & digestion.
11. Limit coffee to 1 daily.
Even though it contains caffeine for a pick-me up, more than one overstimulates
the nervous system and increases anxiety as well as over burdens the liver –
negatively affecting complete detoxification and digestion.
