EATING, EXERCISING AND TRAINING

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EATING, EXERCISING AND TRAINING

BODYBUILDING and EATING 

POWER FOODS is key to having a great workout and getting the results you want. Below are the top picks for power foods when training for muscle growth.

  1. BEEF (GRASS FED)

  2. BROWN RICE

  3. BEETS

  4. ORANGES

  5. EGGS

  6. COTTAGE CHEESE

  7. CANTALOUPE

  8. SPINICH

  9. QUINOA

  10. MILK (ORGANIC)

  11. GREEK YOGURT

  12. APPLES

  13. WHEAT GERM

  14. CHICKEN BREAST

  15. WHEY PROTEIN

SAMPLE WORKOUT MEAL 

  • Breakfast:  2 eggs and whole wheat toast with peanut butter

  •  Pre-Workout Meal: Bowl of Fruits with Plain Greek yogurt topped with steel cut oats

WORKOUT (IF DONE IN THE MORNING)

  • Post Workout Meal: protein bar 1 (low fat/sugar/high protein)

  • Lunch: chicken 6 oz. brown rice 1/3 cup. mixed vegetables. water.

  • Mid-Afternoon: yogurt 1/2 cup. protein shake 1 sccop

WORKOUT (IF DONE IN AFTERNOON)

  • Dinner: lean steak 6 oz. sweet potato 1. steamed carrots. water.

  • Snack: protein pudding 1/2 cup.

When building muscle your body needs to be energized with good clean whole foods frequently. Don’t think to skip meals will get you to where you want to be quicker especially when building muscles. Never forget to have a pre-workout meal and a post-workout meal these are very important, because our bodies need fuel to maintain energy throughout a heavy workout and repair torn muscle.  Both exercise intensity level and body composition goals will have a influence on which food you pick for prep. While carbohydrates are the most accessible and usable source of energy for exercise, the body still uses a mix of all three macro-nutrients (carbs, fats, protein) at any time meal time.

During Workout: Hydrate H2O

Whether you’re a professional athlete who trains for several hours or you have a low to moderate routine, keep your body hydrated with small, frequent sips of water.

You don’t need to eat during a workout that’s an hour or less. But, for longer, high intensity, vigorous workouts, eat every half hour 50-100 calories of carbohydrates such as raisins, an energy bar or banana.

After your workout: H2O, Healthy Carbs and Proteins

After your workout, it’s time to refuel with: These are only guidelines for you to take into consideration.

  • Fluids. Drink water, of course. Blend your water with 100 percent juice such as orange juice, which provides fluids, carbohydrates and potassium.

  • Carbohydrates. You burn a lot of carbohydrates — the main fuel for your muscles — when you exercise. In the 20-60 minutes after your workout, your muscles can store carbohydrates and protein as energy and help in recovery.

  • Protein. Eat things with protein to help repair and grow your muscles, including a whole grain bagel, baked potato, peanut butter sandwich, etc.

So, do what works best for you. Know that what you put in your body (nutrition) is as important as you what you do with your body (exercise). Both are crucial to keeping your engine performing at its best.

THE RESULTS 

Women generally have a hard time putting on lean tissue because they do not have enough androgenic hormones. Androgen’s like testosterone which is responsible for muscle growth.

Unfortunately women do not have enough testosterone to support quick muscle growth. This doesn’t mean that we cannot put on mass, it just means it takes us longer to put on mass and more mindfulness in eating habits and how you do and when you workout for some women.

Don’t be discourage women. If anything fight for it. With the right routine and dedication you CAN and WILL get the results you want. Nothing happens overnight as we all know.

Keys to Success: 

  1. Start with a good plan: Those who plan succeed! Start with a good workout program and plan your workouts. Heading to the gym in vian is just like trying to cook a delicious meal without preparation. You need a workout program (built for women) to get results. Otherwise, you will spent countless hours doing the wrong thing and get frustrated and give up.

  2. Be consistent: Make sure to schedule your workouts and hit the gym often. Those who find it difficult to put on weight often do better on high frequency, high volume workout programs. It may take more than the regular 3 days a week workout to increase lean mass. So hit the gym often and train the muscle groups that are the weakest most often.

  3. Eat well and eat OFTEN: Other than training, eating is the most critical part to putting on lean mass. Make sure to eat lots of good food, frequently. You need lots of protein, good carbs and calories to put on weight. So don’t be afraid of eating.

  4. Use supplements if necessary: I recommend using BCAAs (or EEAs if you are  vegan), a quality protein supplement and perhaps creatine for all women who are trying to build mass. These supplements can compliment a healthy diet and fill in the gaps. There are a few other supplements that I would recommend you use to allow your body to optimize food

  5. Lift HEAVY, often: Putting on muscle, requires some heavy lifting. Key point, you can’t on on muscle by working out with your own body weight. Challenge yourself,  Keep track of the weights you are lifting on each exercises and try to increase it by 5% every couple of weeks. Lift heavy during most of my workouts. Increasing your weight allows your muscles to adapt to the new load, which can turn out to be new growth.

  6. Be careful of overdoing the cardio: Many women make the mistake of spending hours on cardio machines with little attention to strength training. Know that weight lifting and strength training is the KEY to putting on lean mass. Spend time learning exercises, learning to lift, and then do it consistently. Spending too much time on cardio machine can actually lead to weight loss. It can reduce your lean tissue (aka muscle), bone density and lower your metabolism. Cardio is good when done strategically (like in the form of HITTs – High Intensity Training Intervals or LIIT- Low Intensity Interval Training)

Daily Workout Routines.

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or Stay on page for Building Muscle Routines.

Free Printable Workout Logs

BELOW ARE 2 ROUTINES TO PICK FROM

Take your time with the movements at first, always keeping the right form. If your not keeping the right form than you will not get full results. Start with low weights and gradually move up over a period of time. Only do what you can handle. Please consult your Doctor if you feel anything that is not normal as you do the movements in these workouts.  ALWAYS START WITH CARDIO 15 MINS TO 45 MINS IN LENGTH, DEPENDING ON YOUR GOALS.

AT THE GYM 

CHEST (ALL EXERCISES 4 SETS OF 10-12 REPS) 

benchpress2

BENCH PRESS

Incline-bench-press

INCLINE PRESS

pulloverfemale

PULLOVER

ABS (ALL EXERCISES 2 SETS OF 8 REPS)

standing leg raises

LEG RAISES

Crunch

CRUNCHES

twist1

BICYCLE OBLIQUE TWIST

BACK ( 2 SETS OF 15 REPS)

chinups

CHIN UPS

AT HOME OR THE OFFICE 

Basic Plank 30 sec – 1 min

Wall Squat 30 sec – 1 min.

Leg Raise 3 sets of 10

Donkey Kicks 3 sets of 10

repeat this circuit X 4

AT THE GYM

SHOULDERS ( ALL EXERCISES 4 SETS OF 10-12 REPS )

barbell clean and press2

BARBELL CLEAN & PRESS

DUMBELL LATERAL RAISES

DUMBELL LATERAL RAISES

STANDING BARBELL CURLS

SEATED DUMBELL CURLS

CLOSE-GRIP PRESS

CLOSE-GRIP PRESS

STANDING TRICEP EXTENSION WITH BARBELL

STANDING TRICEP EXTENSION WITH BARBELL

WRIST CURLS

WRIST CURLS

REVERSE WRIST CURLS

REVERSE WRIST CURLS

ABS (ALL EXERCISES 2 SETS OF 8 REPS)

standing leg raises

LEG RAISES

Crunch

CRUNCHES

donkey-kicks

DONKEY KICKS

Squats

SQUATS

AT HOME OR THE OFFICE 

 Basic Plank 30 sec – 1 min

Plank Twist 30 sec – 1 min

Plank Shoulder Taps  4 sets of 10

Push-Ups 4 sets of 10

Lateral Raise 3 sets of 10 ( if no weights use 2- 5 or 10 pound objects)

 repeat this circuit X 4

AT THE GYM

LEGS 4 SETS OF 25

Squats

SQUATS

lunges

LUNGES

leg cu

LEG CURLS

LOWER BACK 4 SETS OF 12

good morning

GOOD MORNINGS

straight leg dead lift

STRAIGHT LEG DEAD LIFT

ABS 4 SETS OF 12

Crunch

CRUNCH

AT HOME OR THE OFFICE

Squats 4 sets of 25

Plank  30 sec-1 min. (if you can do longer time then keep building up on time in plank position)

Lunges 4 sets of 25 each leg

There is no rules that come with having rest days , it’s not recommended you train for more that five days in a row.

For most rest days they should lay after every two consecutive days of training is a good idea.

It gives your body the time it needs to recover and rebuild. This is important if you’re doing resistance training, you can’t develop muscle without some rest time.

You also leave yourself more likely to get an injury as fatigued muscles strain to complete tasks that they normally find easy.

Meal Planing 

On this day off, truly make it about you meaning from the physical you to the mental you. So yes do the yoga, meditation and bubble baths for you.  

Also be smart with your food choices, all weight loss or muscle building starts with food intake. So on this day try putting your food together for the week ahead.

When you have a whole day to meal plan it really takes the stress off of the other days through the week, therefore allowing you to get other important stuff done or just having more time for you.

Don’t forget to try some of our recommended Top High Energy Recipes or Check out our Daily Check ins with many articles like “Getting a routine in place”. 

WHAT EXERCISE CAN YOU DO ON A REST DAY?

Biggest misconceptions of rest days is that it requires pure, unadulterated rest, you spend it sitting down; at your desk, on your sofa, in your bed.

Moving for at least twenty minutes a day – even on a rest day – is still a healthy goal to obtain.

For you, this may be time to skip the bus or going for a stroll on your lunch break.

Or low impact form of fitness, such as yoga – more to come on this – as your active recovery.

Give your body time to recover. This is when variation is key. If you’ve been lifting weights in the gym, go for a light cycle.

If you’ve covered a lot of miles in a run, take yourself to the mat. However, not all yoga is lesson planned equal.

In simple terms, power or rocket yoga counts as a ‘workout’ and you should build this into your week’s plan.

HOW MANY REST DAYS SHOULD YOU TAKE?

There is no one plans fits all: It depends on your weaknesses, your healing with injuries, how much sleep you’re getting that week, and how far along in your journey you are.

Also depending on your workout routine where your rest days take place, either 1 day on 1 day off or 3 days on 2 days off. So by knowing a good routine for you then you can place your rest days in your week to week training.

You need to listen to your body, and give a training plan a chance to work. You may not see results overnight but that’s not the time to start hitting the gym day in day out.

WHAT SHOULD YOU EAT ON A REST DAY?

So if you’re trying to lose fat and stay lean, you should eat less on your rest days than you would on your workout days.

You  simply won’t be as hungry on a day when you haven’t burned through your calorie, for the most part. For some of you, this will be hard to do. Understanding your goals and where you want to be at each point can help in the food intake on rest days. It is really on a individual basis and how your body works with food and exercise days on and days off. This is where yoga and meditation would help out as well in order to get to know thy self.

KEY POINT: The theory behind rest day diets is fairly simple: Eat more protein and fat on your days off as you will use this to rebuild your muscles, and save the carbs for when you need energy during a workout (and won’t store it as fat).

However, if you want to get really technical, this is where counting your macros comes into play.

The amount you eat on a rest day can be directly influenced by the ratios that you’ve worked out based on your goal and activity levels.

KEY POINT: Remember, exercise is probably 10-20% of the equation: how we eat and rest is the other 80-90%!

Categorizing muscles into groups helps us better train our muscles and prioritize our training. So if your are wanting a bigger and tone upper body than you would train your upper body for an example. do not over train any muscle group it can cause injury so be mindful about this point. when your training any group always look at each as a unit, all muscle in arms work together as one so make sure your are train all big or small muscles in arms.

REPS & SETS 

REPS means repetition is one complete motion of an exercise. So 10-12 reps of the squat exercise.

SETS  means a  group of consecutive repetitions.

For Example: The abs crunch: 4 sets of 10-12 reps in each set.

CHEST Anywhere, Anytime 4 sets of 10-12 reps

side-plank-rotation

Plank Rotations

knee-push-up

Push Ups

standing-chest-fly

Chest Squeezes (Fly)

shoulder-press

Shoulder Press

shoulder taps

Shoulder Taps (Plank Position)

BACK Anywhere, Anytime ( use any heavy object or furniture if no equipment) 4 sets of 10-12 reps

Bent Over Row

Superman

lateral pull downs

Seated Cable Rows

Shoulder Rotations

ARMS Anywhere, Anytime 4 sets of 10-12

Barbell Dead-lift

Barbell Row

Chin-Ups

Incline Barbell Bench Press

Military Press

Close Grip Bench Press

Barbell Curl

Plank

Push Ups

SHOULDERS Anywhere, Anytime 4 sets of 10-12 reps

Declined Bench Press

Seated or Standing Military Press

Overhead Press

Dumbbell Front Press

Dumbbell Side Lateral Raise

Dumbbell Rear Lateral Raise

Dumbbell Cuban Press

Dip Chest

LEGS Anywhere, Anytime 4 sets of 10-12 reps

Barbell Front Squat

Romanian Dead-lift

Barbell Back Squat

Plank

Standing Calf Raise

Close Grip Bench Press

GLUTES Anywhere, Anytime 4 sets of 10-12 reps

Squats

Dead-lift

Donkey Kickbacks

Hip Thrust

Lunges

Romanian Dead Lift

Glute Blaster

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