WHAT TO DO AFTER WORKOUT

Many of the gym goers think what to do after workout, this is a important question that each one of us has. It has a very simple answer that is, after you finish your workout you have only three things left to do. These three things are as follows:

1-Regenerate your energy 

Every time we workout or perform a physical activity, the stored energy is consumed and used to do the desired work. This energy is performed by the consumption of glucose molecules and then this glucose bank in the body diminishes. So, our main focus is to recover that glucose bank, it can be done by consuming several good fats and carbohydrates. As described in my previous article about the amount of carbohydrates you should take before and after workout, you can easily calculate your total carbs quantity which is to be consumed.

2-Increase protein synthesis in body

When talking about the workout, everyone has one thing that comes to their mind, that while working out our protein level in the body derceases. But, this is not what happens. It's not the protein level that is been decreased but the process of protein synthesis by which muscles are made is been slowed down. So, another thing to do after workout is regaining the level of protein synthesis which you were having before the workout.

3-Repairing the muscle breakdown

In any workout your body muscles are being used. They are been pressurised, torn, stressed and after all this some of the muscle tissues get damaged. So to rebuild these muscle tissues you should have enough protein and other essential nutrients in your body that will support and build your muscles more bigger. After finishing your workout i would recommend you to have whey protein as it is the best immediate protein source and is digested very easily by the body. So, give your body exactly what it needs and LET IT GROW.

It is simple three way plan that gives you perfect vision of your goal after a workout. Follow it and regain your strength, increase your protein synthesis in body and repair your muscles. By doing this you will gradually develop your body and will see positive changes in your physical look.

7 TIPS TO PUMP YOUR ARMS

Everyone wants to have a great sets of arm that they can flaunt. But, almost at an average gym goers have 14 to 15 inches arms. It i very easy to get your arm size bigger, with proper guidance and a little change in your workout you can achieve 17 to 18 inches guns. With these given tips everyone can add extra pump in their arm muscles.

1- Keep a check on your elbow movement:

When you start to work out for your arms many people ignore the importance of their elbow movement and goes on exercising with a bad positioning. What i mean to say is this that whenever you have a dumbbell or a barbell exercise always keep in mind that you should keep a equal and constant movement of your elbow (as it's a joining part) and never bend your body too much as it will distribute the stress and less tension will be given on the bicep muscles.

2- Train arms on a single day:

This is a very effective way to build bigger arms by training them on a particular day. Many of the gym goers plan their exercise routine in a way which combines a smaller group of muscles and a larger group muscle. But this is not applicable to every muscle group especially for arms. By this routine you apply you energy on other body parts also, and then a partial stress is laid on arms. For bigger arms you should train them with full efficiency, so for adding pump you should train arms on a different day separately.

3- Start with heavy workout:

This is a another tip by which one can attain a good pump, After you warm up, start your workout routine with heavy weights. You can grab twice the weights you prefer to lift, this is recommended because at the starting of workout your muscles are packed with the highest rate of energy so, take benefit from this and make your muscles bigger by lifting bigger.

4- Workout your lower bicep part:

Also called brachialis, is the lower part of the biceps. When we workout for these muscles they swell up and hence gives a bigger look to the arm. This can be achieved by doing several tricep exercise like for example: skull crusher, hammer curls, close grip bench press etc. But always keep in mind that while performing these exercises your elbow should be close to your body, because if they are not close then the movement will be distributed and less stress will be given on targeted muscle.  

5- Do not workout with excessive heavy weights:

As said before, you should start with heavy weights, but the weights should be heavy enough so that you can feel the pressure without compromising your positioning and movement. I have seen many gym guys that take excessive heavy weights and perform exercise with bending their lower body, lower back and with a jerk to their elbow. But, let me tell you this simple fact that this type of workout will not benefit you and will cause damage to your body. So, go heavy with weights but keep your body in a proper position.

6- Include overhead exercise in your routine:

One of the underrated and ignored exercise is overhead exercise. This exercise can be performed by lying on a bench and by using a rope machine, dumbbells, barbell. It is one of the best exercise to target the triceps. As said before big triceps gives a bigger look the whole arm. So, target this muscle part with these exercises. It is effective because their is minimal movement of the body and pressure is laid totally upon the tricep muscles.

7- Finish your workout with light weight:

It is always recommended that when you are starting your workout go heavy and at the end, finish your workout with lighter weight. This is a very effective way to gain pump, because the arm muscles gets warmed up to the limit reaching close to the end. At this time when you perform certain exercise with light weight you push fluids to the cell without destroying them and hence getting a great pump. So, always finish your workout with light weights.

SUMMARY:

By following these simple tips you can achieve the target of big arms. Only you have to focus yourself and remain dedicated towards this lifestyle.

PRE-WORKOUT NUTRITION

There are many myths about pre-workout, good as well as bad information related to pre-workout nutrition. But with a little bit of correct knowledge anyone can have a great pre-workout and hit the gym with his/her full strength. Pre-workout always plays a important role and determines your performance in the gym as it gives you energy and also limits the muscle breakdown which occurs during a workout.

Pre-workout nutrition:

When we talk about having a pre-workout before exercising, we all get in mind that pre-workout should contain several qualities. These qualities are:

1- Provide you energy

2- limits your muscle breakdown

3- Provides ability to lift heavy

4- Enough nutrients needed by the body for working out

These are some of the qualities that we find in a pre-workout. The main elements that is present in a pre-workout for gaining energy are: Fats and Carbohydrates . Lets have a brief description of theses two elements.

Fats

In a pre-workout always keep in mind that there should be less amount of fats. This is because the fat plays a important role in digestion and when fat level increases the digestion system lowers the speed of digestive process. We all know that we should have good fats in our diet but according to a study it is found that excessive of good fats also decreases the metabolism. So, while taking your pre-workout drink always keep fats low.

Carbohydrates

This is another important content of the pre-workout drink. We all know that carbohydrates provides our body energy by which we can perform a physical activity. For having a great workout you should have enough energy and this energy is given by the intake of proper amount of carbohydrates. You can have your carbohydrates by the technique called half of half. This is a very easy way of consuming carbohydrates, assume your intake of carbohydrates is 300 gram in a day so divide in two parts 150 and 150. Now the first 150 you can have in all the day and another 150 grams before and after workout. This gives you total of 75 grams in your pre-workout drink. This is a estimated amount on how much carbohydrates you take daily.

Supplements for pre-workout:

There is a vast discussion on the topic of what should be taken in the pre-workout drink. Many of the companies claim that there products gives additional energy, strength and pump to the body. But, according to the bodybuilding federation studies it is clear that not every supplement is good in achieving energy, pump and strenght.

So, lets check out some true performance enhancers.

CAFFEINE

Caffeine is used in the pre-workout for many reasons like increasing endurance, providing energy and also focus during the workout. There are studies that show that excess of caffeine can be harmful for human body. So, according to me start with 150 milligrams of caffeine and check it's response and then after sometime increase it's amount to 300 milligrams.

CITRULLINE

It is also used in a pre-workout drink because of it's several qualities like increasing efficiency during physical activity, reducing fatique and also provides more oxygen to blood vessels resulting in good pump. You can have citrulline around 5-6 grams in your pre-workout drink.

BETA-ALANINE

Another type of amino acid is beta-alanine that helps body to keep ph levels controlled and thus prevents fatique. You can consume 3-4 grams of beta-alanine with your pre-workout drink.

CREATINE

According to a research, it is shown that 5 grams of creatine is a sufficient amount to allow muscles to contract for longer period of time. Our body produces creatine molecules and is also found in red meat, eggs and fish.

BCAA

BCAAs also called Branched-Chain Amino Acids are very important before the workout. It is easily absorbed by our body and thus gives a instant rise in our energy levels. It limits the muscle breakdown and prevents much muscle loss. BCAAs are a good sorce of fuel to our muscle tissues. It is included in the pre-workout drink with 5-6 grams limit.

SUMMARY

After getting a description of all these supplements and elements present in pre-workout, you are ready to go and hit your workout. Always keep in mind that supplements are additional performance boosters and should be consumed in a limited manner.