46 Tips and Tricks for Optimizing your Workout

Posted by
August 24th, 2011

1. Good Diet First, Eating is the most important thing in achieving your goals.

2. Breakfast is your most important meal, it sets your energy and metabolism for the rest of the day.

3. Higher Metabolism means more energy and lower Body Fat levels.

4. Eat 6-8 small meals or snacks throughout the day, this balances your blood sugar and your cravings for bad food while increasing metabolism.

5. Eat the majority of you carbohydrates in the morning as this is when your body needs energy and get all your carbs from high fiber sources.

6. Most people skip breakfast, this slows your metabolism for the entire day causing Muscle loss and Fat Gain.

7. If you are in a rush have a Fruit Smoothie For breakfast, With Whey Protein and Fruits, Whey Digests fast and stops muscle wasting from fasting all night. Fruit sugars enter your body quickly but don't increase blood glucose quickly thus shutting down muscle wasting while supplying you body with sustained energy and balanced blood sugar levels.

8. 17oz of water in the morning increases Metabolism.

9. Thermogenics can be an easy way to increase metabolism and increase energy in the Morning or before a workout.

10. CLA is a great supplemental fat that causes your liver enzymes to slow down storage of food as body fat thus increasing muscle tone and reducing body fat.

11. DHA and essential fish fat does the same action as CLA and can work wonders together.

12. DHA also helps with brain development, Inflammation, joint health, Skin, and Heart Health.

13. Pre-workout - Caffeine, increase metabolism, focus and releases fat into the blood stream to be used up for energy.

14. Pre-workout - Arginine, increases vasodilation aka blood flow or pump, thus increasing o2 delivery and nutrients to the muscles.

15. Pre-workout and Intra workout - BCAA's Essential amino acids that Prevent muscle breakdown, and muscle sorness. Also aid in muscle growth and recovery.

16. Pre-workout - Creatine, the most scientifically proven sport supplement, increase power ad strength and aids in muscle growth. 100% safe.

17. Pre-workout and Intra workout - Beta Alanine, reduces the latic acid burn felt during exercise thus increasing muscular endurance.

18. Don't take to much Carbs before a workout. this may cause an insulin spike causing your body to lower you blood sugar and thus energy level.

19. Do weights first then Cardio, Weights require Carbs for energy and Cardio requires fats. Carbs are used up first which is why you want to do weight first so they have ample supply for intense training, then cardio is left with only Fats...which is why we do it.

20. Do high intensity cardio, this causes a debt in your system that needs to be repaid and causes you to have in increased metabolism that burns fat all day as apposed to just during cardio.

21. Mix up your routine keeping your body guessing and improving.

22. Add intensity tricks like super sets and forced reps for vastly improved gains.

23. Make sure you eat enough trough the day leading up to the workout but train on an empty stomach so digestion is not interfering with you workout.

24. Take a preworkout drink to further enhance your workouts. (must be taken on empty stomach or effectiveness is reduced)

25. Don't Take protein before a workout, it does not give you energy and requires digestion thus blood goes to your stomach and not muscles. You should have eaten enough throughout the day to supply energy and taking a preworkout with predigested amino acids like BCAA's with protect your muscle.

26. Last meal should be approx 1-2hr out from training.

27. Take BCAA's during training with B-Vitmamins and Beta-Alanine and electrolytes to Protect muscles from breakdown, increase muscle endurance and reduce fatigue.

28. After your Workout you have a 1hr window to take in protein and Carbs to drastically increase Recovery and Metabolism!

29. You have 1hr to get nutrients in so need fast digesting carbs and protein.

30. Whey protein is best, and Hydrolyzed whey is even better!

31. It doesn't matter which kind of Whey, all whey digests within an Hr. But Hydrolyzed is predigested and digests within 15min :-)

32. You can take in 25% of your Daily protein intake right after your workout.

33. Taking CArbs and Protein after a workout Drastically and naturally increases your Growth Hormone, Testosterone, IGF-1, Insulin, glycogen storage and Metabolism. While Reducing Cortisol your stress hormones.

34. 4-1 Carb protein Ratio is best for this, however, if trying to reduce body fat you would want to reduce the ration of carbs.

35. The higher the Glycemic index (GI) of carbs the better after a workout but this is not the case the rest of the day.

36. Table Sugar has a GI of 60, Glucose (Dextrose) has 100, Maltodextrin and Waxy Maize are 150!!

37. Maltodextrin and Waxy Maize are labelled as Complex Carbohydrates but they Breakdown fast in our system and release high amounts of Glucose thus increase our blood sugar drastically and therefore is prefect for post workout recovery, but horrible and other time a day.

38. Post workout - BCAA's are a great way to increase protein synthesis and recovery.

39. Post workout - Glutamine is the most abundant amino acid in the human body and drastically increases recovery and reduces muscle soreness. Also Increases Growth Hormone, aids in digestive health and feeds the immune system.

40. Reduce your carbs in the evening. You are about to go to bed and don't need the energy.

41. Our eating habits are backwards we all skip breakfast and have huge carb filled dinners when we don't need the calories and causes fat and weight gain. Eat Large Breakfast and a dinner of Lean proteins and tons of Vegetables and greens and watch the pounds fall off.

42. Eat slow digesting Proteins for Snacks at night. Casein Protein, Cottage Cheese, Yogurt, Etc.

43. Eat tons of Fiber and Greens

44. All Fruits and Vegetables are your friend. Fruits may have sugar but they are very low on the GI scale and will not make you fat. And the calories in Veggies are to low to every make you gain weight. Therefore, feel free to eat as much of these as you want :-) Have you ever seen anyone that was fat from eating too many fruits and veggies...NO

45. A study proved that if you add 2 apples a day to your diet you will lose 10 lbs a year.

46. same thing if you drink 2 glasses a day of Ice water you will lose 10lbs a year.

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