Super Shake-- Post Workout Magic

After you are finished lifting weights your muscles are craving for carbohydrates. As I have mentioned in earlier posts, this is because your glycogen levels (sugar) are low. Glycogen stores are like your fuel tanks and to perform at your best you always need to have them topped off. One of my favorite parts of my workout is actually my post workout shake. I like this because it is one of the few times when it is GOOD to eat/drink a sugary snack! Nutritionists say that after your anaerobic workout you have about a 15-30 minute window of opportunity to feed your muscles.

Post workout, our bodies are in a hypoglycemic state or low blood sugar. Insulin is low and natural Growth Hormone levels struggle to increase as they are trying to rebound from the intense workout.

Simple carbs like fruits and other natural sugars will give an immediate increase to blood glucose levels and cause a state of hyperglycemia. Insulin will be forced to increase! I used to drink a Grapico after every workout, but now prefer fruit and honey-- a more natural sugar source.

This high increase in blood sugar will begin causing further secretions of Growth Hormone, one of the key hormones responsible for muscle growth. Also, the faster you can get glucose into your bloodstream and muscles, the less protein destroyed and the more glycogen stored. The more protein your body keeps the faster your muscles can recover and GROW!!

I like a protein shake blended with orange juice, milk, strawberries and honey! (Sometimes even peanut butter).


--I'm out

Supplement Testimony

There are many nutritional supplements out on the market today that claim to increase strength, vascularity, and skin ripping pumps. I will preface first off by saying that the supplements I refer to in this post are not anabolic steroids. I don't believe in them and have pity for anyone who uses them.

Now I am not a supplement expert and haven't tried everything that is out there, but I know a lot of people ask me what I recommend and here is what I believe works for me.

1. Protein--- Whey Protein is by far the best supplement I take. Aids in quick muscle recovery which allows my muscles to grow.
2. N.O. Xplode- I am a huge fan of this energy/N.O. creatine supplement. It definitely delivers oxygen to the bloodstream for increased circulation "the pump" which makes your muscles swell. Also, gives me energy to complete an intense workout.
   
3. Fish Oil- Aids in brain function, Omega-3 fatty acids for heart health-- I will testify that my mind is always brainstorming when I take this supplement. Increased alertness.
   
4. Multi-vitamin- We can't always follow the food pyramid, so in order to be sure I get my nutritional needs I depend on this vitamin.
5. Vitamin C- Increased immunity to virus and infection. This is highly debated and argued, but I always feel better when taking this vitamin.
   

I have given trial and error to many supplements and believe that these are by far my top five.
I know everyone reacts differently to different things, but hopefully this list will save you time and money!

---I'm out

Cardio Interval Training--- burn more fat in half the time

Source: flickr bh88keys

Here's a Cardio Program I highly recommend in the gym:

Elliptical Trainer:

2 minutes @ 150 Strides Per Minute (SPM)
1 minute @ 200 SPM
2 minutes @ 160 SPM
1 minute @ 210 SPM
2 minutes @ 170 SPM
1 minute @ 220 SPM
2 minutes @ 180 SPM
1 minute @ 230 SPM
2 minutes @ 170 SPM
1 minute @ 220 SPM
2 minutes @ 160 SPM
1 minute @ 210 SPM
2 minutes @ 150 SPM
1 minute @ 200 SPM

This is a short 22 minute workout- but gives you the same benefit as running for an hour.
The mix between the high & low intensity keeps your heartrate guessing. The reason that interval training works better for fat loss is this: Your body will adapt to running at the same pace the whole time, your body will go into what they call a "steady state." Your body adapts to the consistent speed and conserves energy (calories). You will be able to avoid this and burn more calories and FAT by doing the interval training.