Weight Training Tips For Muscle Definition

If you intend to look lean and defined, it is time for you to change the workout. 

So here are some tips on your weight training to slice up your body. Try this workout for six weeks along with a high protein-low carb diet.

Tip#1. Pick up the pace!

This is not the time when you are trying to set your personal bests in each lift. So, longer rest periods are not as important than they might have been at other points in your training cycle. 45-60 second rest periods are the ticket here.

Tip#2. Pick up the reps!

When you consider that your calories are going to be down a bit and you are going to be doing more cardio, for safety and common sense, up your reps a bit-12-20 for this period.
You don't want to risk injury and upping the reps means less weight and less risk, but not less intensity.

Tip#3. Use some higher intensity techniques in your training!

Maybe some supersets or drop sets would be in order, again keeping in mind that you want to keep the reps up.

Questions? Leave a comment.

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Food For Pounds

A healthy diet is an important part of any fitness program to obtain your fitness goals. Thus a few tips to obtain maximum benefits.

Protein:
Eat more than you need ( 1.2 Grams per pound of body weight) Some evidence suggests that those of us who lift weights can benefit by eating around 0.73 grams of protein per pound ( or 1.6-1.7 grams/kilograms) of body weight per day. More than this, it is suggested, is a waste. Your goal should be to eat a lot more protein than you need for muscle-building (i.e., protein synthetic) purposes. This will encourage your body to promote maximum muscle gain, while harnessing your fat-burning drive train.

Carbohydrates:
Once you`ve figured out how much protein to eat...
Carbohydrate- sugars and starches- the most direct source of glucose (blood sugar) in the diet. Glucose is the most important fuel source in your body. Your body`s total supply of glucose determines whether you`re getting leaner or fatter with each passing moment.

Fat:
Forget about avoiding fat, it`s everywhere. Just try to eat the most healthy proteins and carbohydrates available. For proteins, I recommend fish, turkey breasts, chicken breast, roast beef,whole grains, beans, egg whites as well. For carbs, you can go for brown rice, fresh vegetables, fruit, and potatoes. Stay away from foods like cheese or butter. Also avoid using vegtable oil. Look for alternatives to avoid the bad fat, saturated fat. Healthy foods provide you with good fat, polyunsaturated fat, essential fatty acids .

Follow these guidelines for choosing protein and carbohydrates and you wont need to worry about fat. Also, try using supplements for timesaving benefits.

Till next time,

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Whey Protein Isolate WheyFit (Vanilla), 5 lb (2.268 kg) Bottle

Train Larger Before Smaller

Do not train triceps or delts ( shoulders) before chest, biceps before back, or forearms before any upper bodypart.

You see, if you exaust a smaller muscle group before blasting a larger muscle, you will not have the same strength for the latter group.

However, there are exceptions. Lets say you have a weak tricep muscle, and your chest is a strong point in your musculature, you could actually train your triceps first to emphasize priority on your weak parts. 

Whenever you decide to work on triceps first, however, don`t do bench presses or dips. There is another exception due to the way this muscle is built and can be reversed: the hamstring before the quadriceps. 

The hamstrings are a large muscle group and can absorb the punishment before a quad workout, and also can help to bring balance in cases where the quads are not paired with the hamstring. Also, if noticed, whenever there is a quad workout, especially a heavy duty one with much compound lifts like squats and leg presses, it stresses the hamstring as well. 

So if you work on the leg curls first, you will give an extra work during the lifts for the quads, thus improving if it is also a weak point. 

Questions, comments, POST THEM DUDE!
Till next time,

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