" Muscle Building Tips "

Are you training like crazy with little or no results? Want to get stronger? Want more muscle?

If you're really serious about your training program and want to improve your current routine, you can achieve more strength and muscle mass by simply adjusting your daily workout schedule.
Not talking about a drastic change but a couple of minor adjustments that can literally change your body overnight. Well, not exactly overnight but a lot sooner than what your doing now.
These adjustments allow your body to recover a lot sooner and get the right nutrients to your lean tissues at the optimal times for maximum results. That's right, these adjustments will allow you to get the most out of your training session that will help to drastically improve your current training regiment.
On workout days, consume a protein drink consisting of 30 to 40 grams of protein with some complex carbs one and half hour before my workout.
- Immediately after workout, consume another protein drink consisting of 40 grams of protein and 75 grams of fast acting carbs.
- 1 hour after workout, consume a post workout meal consisting of high quality protein and carbs.
By consuming a protein and carb drink immediately after training you basically kick start the recovery process. When carbohydrates is taken with protein, there's a blast of insulin. Insulin kicks the body's glycogen making machine into high gear.
Glycogen is considered the principal storage form of glucose and is found mainly in liver and muscle. Glucose supplies the bodies active tissues with energy.
Therefore, insulin will speed up the movement of glucose and amino acids into cells which is what you definitely want and secondly, it activates a special enzyme which is essential for glycogen synthesis.
This is how it works. Once you start to workout, your growth horomone, testosterone, and cortisol levels begin to rise. TO keep it simple, cortisol is a hormone that is secreted during intense physical stress.
It's job is to maintain a tight control regulation of blood pressure and cardiovascular function as well as regulation of the body's use of proteins, carbohydrates, and fats. It puts your body in a catabolic state. This means, no muscle growth.
The longer you stay in the gym, the higher the cortisol levels, so this is why it's so important to try and keep your training sessions under 60 minutes. The longer you stay, the worse it gets.
As you progress with your workout, your growth hormone and testosterone levels will eventually hit a peak while your cortisol levels continue to rise. You don't want this, you want to stop the rise in cortisol levels and get your growth hormone and testosterone levels back up.
Once you stop your workout, your body is pretty much in a catabolic state. That means, your cortisol levels are rising and your growth hormone and testosterone levels are declining. You need to get your body into an anabolic (growth) state as soons as possible.
To do this, you need to immediately get something into your system as soon as possible once your training session is over. This will halt the rise in cortisol and stop the fall in growth hormone and testosterone levels. About an hour after your training session, you need to consume a muscle building meal consisting of quality protein and carbs. This will put your body into an anabolic state.
This next tip is very important so read carefully. If you don't consume some quality protein and carbs immediately after training and consume a post workout meal, your body will stay in a catabolic state for another 10 to 15 hours which means your body is not growing. It will remain in a catabolic state. You don't want this.
Ingesting protein and carbs right after a hard workout will be your window of opportunity and the most optimal time to ingest protein and carbs. I cannot stress the importance of ingesting protein and carbs upon completion of your workouts.
This is your golden opportunity for building muscle, this will help you put you on the road to building hard, strong muscles. You see, after you have had a gruelling workout, your body is in a state of havoc. The body is starting the repair and growth process of muscle tissue.
You can greatly enhance this recovery process by consuming protein and carbs after your workout.
If you want to build muscle, always consume a power drink that is rich in protein and carbohydrates after your workout and include it in your diet.
Here's a sample drink:
1 ½ cup strawberries1 cup low fat strawberry yogurt1 to 2 scoops(2oz-4oz) vanilla proteinpowder- 22 to 35 grams of whey protein1 tbsp honey1 ½ cup low fat or 1% milk1 cup orange juice5 grams creatine monohydrate (optional)
Blend all ingredients in a blender until smooth.
There you have it.
Adjust your trainig routine to:
1- Consume a protein and carb drink one and a half hour prior to working out;
2- Consume a protein and carb drink immediately after working out;
3- Consume a muscle building meal one hour after your workout.
These simple adjustments can mean the difference between growing alot and not growing at all.