Cross Training

Cross training helps improve fitness without overtaxing the muscles used in your primary sport.

Cross training also helps keep your workouts fresh and interesting. Find exercises you enjoy; otherwise you'll dread your workout instead of looking foward to it.

For cardiovascular fitness, try running, swimming, cycling, rowing, stair climbing, rope jumping, skating, skiing or court sports such as basketball.

Strength training could include calisthenics, free weights, or machines.

Flexibility exercises include stretching or yoga; while speed and balance drills, circuit training, sprinting, and plyometrics offer skill conditioning.

Till next time,

Mass Stack: Training And Nutrition Program

Want Size? Want strength? Here`s a good training and nutrition program that will give results. It all depends on you.

Let say your height is 5' 10'' to 6', and you weigh 230-235 lbs.
This is an example.

Average Daily Nutritional Totals:

Protein: 3oog - 325g = 1200 - 1300 calories

Carbohydrates: 330g - 350g = 1320 - 1400 calories

Fats: 100g - 120g = 900 - 1080 calories

Water: 150 - 200 oz.

Total Daily Calories: 3420 - 3780 Calories/Day

Growth Foods

Protein: Tuna, Chicken, Egg Whites, Sirloin, Ground Beef

Carbs: Brown Rice, Sweet Potatoes, Oatmeal, Broccoli, Asparagus

Fats: Flax Seed Oil, Natural Peanut Butter, Mixed Nuts, Olive Oil

Training Splits

5 on 2 Off

Monday: Chest/Calves/Abs

Tuesday: Quads/Hamstrings/Lower Back

Wednesday: Back/Traps/Biceps

Thursday: Triceps/Calves/Lower Back

Friday: Delts/Abs

Note:

• 30 minutes prior to training, a nitric oxide supplement would be good.
• All training sessions begin and end with 10 minutes of stairmaster or treadmill for warm up and cool down.
• Warm up Sets - range from 12 - 15 reps per set, with a maximum of three sets.
• Working Sets - Each muscle group is trained with maximum intensity and weight for 6 - 10 reps per set, with a total of 12 - 16 sets (excludes warm up sets).
• All sets (excluding warm up sets) are pyramid sets; starting with moderate weight quickly increasing to maximum weight.
• Resting time between sets is a minimum of 1 minute and maximum 2 minutes.
• Immediately following training, a protein shake or creatine mix should be taken. You can mix both, or obtain a formula that has both components.

* You can find great protein supplements at astonishing low prices here in this exercise blog. Just look for the links found here. Remember to always consult a physician before beginning any exercise and nutritional program.

Till next time,

Should you use SUPPLEMENTS?

The American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine all recognize that physical activity, athletic performance, and recovery are enhanced by optimal nutrition.

Eating the right foods and drinking enough fluid before, during, and after exercise can help maintain blood glucose during exercise, maximize exercise performance, and improve recovery time. Your diet should include carbohydrates, proteins, and fluids appropriate to your weight, constitution, and activity level, with 60 percent of calories coming from carbohydrates, and a protein intake of 1.2 to 2 grams per kg per day.

Adequate fat intake is also necessary to provide the essential fatty acids and fat-soluble vitamins and help provide adequate energy. If you're eating a varied diet that is adequated to maintain body weight, vitamin and mineral supplementation is generally not necessary. However, it does'nt hurt to take supplements on the side to re-enforce nutritional needs, especially those who train at high levels of intensity. In some cases, supplementation with B vitamins, zinc, and chromium may optimize carbohydrate metabolism.

Consuming sports drinks containing carbohydrates and electrolytes helps to maintain blood glucose and control thirst during your workout and decreases the risk of dehydration. Short-term supplementation with creatine-one of the more popular ergogenic ( performance enchancing) aids-taken within the recomended dosages, can improve performance during repeated high-intensity exercise. Individual needs should be addressed with a qualified nutrition expert.

Any questions feel free to ask them please.

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