get the most from your exercise

Since most people who read these post are already exercising at some level. The following will help you get the most out of each session: the most muscle gain, fat loss and physical adaptation. This is based on the latest research I am now applying in my own training sessions. Some of it will probably never hit the main stream. It’s hard to charge for stuff like this. It’s got nothing do with any pill or supplement.

The techniques vary depending on how you are training.

If you are doing high intensity (like the workouts at thedailyfit.net):

Do not consume carbs for three to four hours prior to training. Protein is okay. NO CARBS AT ALL. The high carbs in your bloodstream will block an enzyme called AMPK. AMPK accelerates your physical adaptation to exercise. Do not consume carbs for two hours afterwards (this will boost Human Growth Hormone). I recommend four hard boiled eggs, or a protein shake (that has nearly zero carbs), or EAA (essential amino acids, 15 grams). After two hours, chow down.

If you are doing a strength session:

Trying to get strong? Use the following technique to maximize mTOR. mTOR is the enzyme in your muscles that signals growth. Use carbs and protein pre and post workout to fuel growth and when lifting for pure strength, lift 70%+ of your max on that exercise while using a typical lifting pace (roughly one second down and one second up). If you don’t have heavy weights then perform your reps slowly at three seconds down and three seconds up with no rest at the top or the bottom for as many reps as you can. Whether you lift slow or fast, finish each set with two forced reps. A forced rep: where your partner lifts the weight up and you slowly bring it down at a pace of 6-8 seconds. Rest three minutes between each set, 5-6 sets and you’re done. The trick here – don’t do any high intensity or cardio afterwards. Either strategy will release AMPK which directly blocks mTOR. Won’t running afterwards increase calorie burn? Yes, but it will reduce strength gains. (if you want, run after your high intensity workouts but not strength training)

If you are doing cardio:

Do not consume carbs for three to four hours prior to your training. Protein is okay. Carbs when you are racing or competing but not when you are training. In addition to that try this once a week: double up on your sessions. Example: if you run two miles a day you would run two miles in the morning, eat only low glycemic vegetables and lean protein during the day and repeat the run in the afternoon. Skip the run the next day. This is low-glycemic tranining. That 2^nd run will be HARD but your body will adapt by increasing it’s glycogen reserves to fuel your next workout. Wait at least two hours after 2^nd workout and then eat normally.

So there are three tweaks to give some serious results. If you’re going to work out, you might as well get the most of it.

Get strong!

Brian