Do you want to optimize your training to the maximum to give the best of you? Follow these tips and you will see how you perform better and face the exercises at the highest level.
repetitions, deficient energy levels, longer workouts than desired and poor
quality results can make you feel that your time in the gym has been in vain.
So that you can optimize your training and give the best of yourself, we give
you some tips that will help you improve your performance and devour the
weights like a real animal.
glycemic index carbohydrates two hours before
the bricks that build muscle, but quality carbohydrates are essential to give
us all the energy we need when facing the irons. Oatmeal is one of the best
options available, but you can also buy fruits, cooked potatoes or a couple of
slices of wholemeal bread.
half an hour before training
caffeine acts on the feeling of fatigue, it is ideal for improving sports performance,
and more in physical exercises that last a certain time. The scientific reports
that relate caffeine positively with physical exercise come from the
mid-twentieth century. Other studies also associate caffeine with an ergogenic
effect , that is, with an improvement in muscle strength.
large amounts of fat before training
themselves are not bad, just the opposite. The problem is that they digest very
slowly, so it is not advisable to take them two hours before training if you do
not want to have flatulence or gastric problems. At the time of exercise, we
want all our blood available to flow to our muscles, so it is not recommended
to make copious meals before training.
forget your creatine supplement
common way to consume creatine is in the moment prior to exercise, with food or
with a drink, although really when we consume it is not relevant, since
creatine acts when the level of saturation in the cells is reached. Therefore,
it is not a bad choice to take it after exercise or at any other time of the
day. According to a study published in Sports Medicine , the consumption of
creatine produces a significant increase in body mass, without reducing the
percentage of body fat and does not produce an increase in lean mass greater
than that caused by strength training alone .
train to failure in each series
If you train
to the muscular failure in all the series, you will finish without strength
before concluding your training. A metaanalysis published in Sports Medicine last
year conducted a systematic review of eight studies that compared workouts
without arriving at the failure with workouts that did reach muscle failure.
The conclusions were that there were no significant differences in muscle
strength and development between these two types of methods. As per the authors
of the research, “it seems unnecessary to perform a failure training in
order to maximize muscle strength.”
conducted in the Weider Research Group found that when trained weightlifters
performed a shoulder exercise while listening to music, they were able to
complete an average of 1-2 more repetitions. So to add another source of
motivation, create a playlist of your favorite songs that boost your adrenaline
when it comes to training.
cardio for after the weights
goal is to gain muscle or lose fat, the choice is clear: by using the weights
we will use all our glycogen and we will have greater strength than if we do it
the other way around. That is, if we do cardiovascular exercise before the
weights, we will arrive at the most tired machines with less energy, because we
will have wasted a large part of our glycogen in cardio.
If we do our weight session before, our glycogen will have been emptied to a greater extent, and we will arrive at cardiovascular exercise in an optimal way to burn fat. If you want to get even better results, you can buy hgh online from the reputable supplier like Steroids Corner.