Check out this new video I've recorded below...
Hi guys, Elliot Phillips here.
Chances are you landed on this video because you are searching for diet plan to lose weight in a month.
What I want to do In this video is teach you 3 main foods I’ve discovered that you need to have in your diet plan to lose weight in a month.
You see here’s the thing as a weight loss expert working in London with celebrities, royal families and many other professionals I have been using a diet plan with my clients that contain these 3 foods and I consistently get them to lose weight every month without fail and now I want to reach out further and share my tips with others that might need my help.
So what I’m going to teach you now is how these 3 foods are going to help you become a fat burning machine and make a massive impact on how quickly you can lose weight.
Without further redue the first main food that is going to help you lose weight are Oats.
- Packed full with Fiber which helps keep you full. This means that your less likely to overeat.
- Research shows that adding fiber your diet is one of the simplest ways to start losing weight and you will burn fat just by eating it! How AWESOME is that.
- Packed full of ALL 9 essential amino acids. That the body is unable to produce on its own
- Amino Acids are the building blocks of protein and protein is the King Nutrient with Weight Loss as it will help to build lean mass which in turn helps to increase the amount of calories you burn – Check this out – Increasing protein intake in your diet can boost your metablosim by 80 – 100 calories a day.
- Your probably going to think I’m crazy for saying this but yes. If you eat it at the right time Dark Chocolate in your diet plan can help you lose weight. Here’s how –
- If you’re a Chocoholic then this is for you
– Eating a Dark Chocolate of 70% or above is shown to boost your metabolism and you burn fat.
- It helps you to digest other foods. And help supress your apetite to stop you snacking so try to eat it shortly before or after meals!
- It also reduces STRESS. Try to limit this one to 3 times a week though!
‘I hope you found this helpful and you understand why including these foods in your diet plan can help you lose weight.
Do me a favour and If you enjoyed this video, go ahead and hit the like button, and leave a comment.
If you are interested in learning more about head over to 28daydiet.ejpfitness.co.uk/28daydiet
There you will find some free training to show you more foods to include in a diet plan to lose weight in a month and I’m actually going to show you one of the meals to prepare in your diet plan with these foods I have shown you today that I know you will love!
I appreciate you checking out this training - go ahead and visit the link if you would like to check out that training. I think you are really going to enjoy it.
Are you caught up in this supplement hype taking as many supplements as you can in hope that they will be the fast track to your goal?
Are you avoiding taking any supplements because you think they are bad for your health and might make you add too much muscle or put on weight?
Well let me start by saying that taking most supplements are NOT needed and you are getting suckered into believing they will make a different when they Won’t…
Also you are 100% WRONG to think that taking supplements will make you put on weight or make you ‘too muscly’’.
So with this in mind, do you want to know 3 supplements that you should be taking and why?
Would you like to know how to make your exercise more worthwhile and get better results inside and outside of the gym?
I am presuming the answer is yes so read on and discover why you should be taking supplements to build the body you want.
First of all what are supplements and why do we need to take them?
Nutrition supplements are fast becoming a staple in every household and if you are someone that likes to exercise then they are certainly going to be very important and should not be overlooked and here’s why;-
Taking nutrition supplements or not could be the difference between success and failure.
A good workout can become a great one if you use the correct supplements alongside it. Before, during and after we exercise we need to ensure that our body is in an optimal state to help us build, repair and maintain muscle mass.
You may know that from time if we don’t supply our body with the correct nutrition our body goes into what we call a ‘catabolic’ state where we start to break muscle down, which is the last thing we want. So keeping our body in an anabolic state where we can build muscle is critical.
If we were to rely on just food alone it would nearly be impossible to provide our body with the right nutrients at the right times to stay anabolic and build muscle.
So…. Enter Mr Supplement.
When building muscle and muscle recovery is concerned nutrition timing is everything. Since our bodies take a lot longer to digest and process food as opposed to specific supplements it makes sense for food to take a back seat.
After a hard training session in order to maximize the potential muscle growth and repair and keep our body anabolic, research shows that a post workout supplement should be taken immediately for best results.
Do you want to know exactly what take post workout for best results? Find out by reading this here.
So now we know the importance of supplements is two-fold:
1. To help provide our body with the correct nutritional intake that we don’t manage to get from food sources.
2. To ensure we can deliver the required nutrients to the muscles in as little time as possible.
With this in mind, which 3 supplements are most beneficial for you to get lean build muscle faster than ever?
1. Whey Protein
Do you want to lose fat or gain muscle?
Then a whey protein supplement is going to be one supplement that you will need to use. But why?
As mentioned above after we workout we need to get a rapid supply of protein to the working muscles in order to kick-start immediate muscle recovery.
Why is whey protein considered the best choice?
Whey protein is easily digested by the body meaning the nutrients are quickly absorbed by the muscles. This makes whey the go to choice after a workout so that the recovery process can start immediately.
Whey protein supplements also give you a metabolism boost.
Consuming large amounts of protein throughout the day helps to give us an energy boost by raising metabolism. This is turn has a positive effect on calorie expenditure to support weight loss and lower body fat percentage.
This is down to the effect that protein has on our appetite.
Do you want to stop snacking?
Then Whey protein is shown to stop snacking by up to 60% and when combined with weight training replacing calories from other sources with a high quality whey protein supplement is likely to help you reduce body fat at a greater rate.
Packed Full of Essential Amino Acids
The make up of protein is of smaller molecules named amino acids, which are the building blocks for everything essential in the human body. Including muscle growth!
Some of these amino acids are known as ‘essential amino acids’ that we can only get from foods and guess what Whey Protein is packed full of them!
Particularly Branch Chain Amino Acids (BCAA’s) providing the biggest support to muscle growth than any other amino acids.
How much protein do you really need though? Research shows that aiming somewhere between 30-50g post workout will get you best results. To learn exactly how much protein you need read my blog on the perfect pre and post workout nutrition by clicking here.
Did you know that if you aren’t taking a BCAA supplement you could be breaking down muscle tissue throughout the day? Read further to see the importance of BCCA’s as a stand alone supplement.
2. Branch Chain Amino Acids (BCAA’s)
Did you know that evidence shows having a high BCAA intake will help produce greater muscle gains?
But do you know what BCAA’s are and when you should take them as a supplement? No…. Your about to find out!
So as we now know from above BCAA’s are a branch of essential amino acids that can’t be developed by the human body so we must get these from food and supplements.
The 3 essential amino acids that make up BCAA’s are Valine, Leucine and isoleucine. Out of these 3 essential amino acids research has shown that Leucine is more effective that any other amino acid in promoting protein synthesis and stimulating muscle growth.
Just to clarify protein synthesis is the process in the body where we build new proteins to replace existing ones making sure there is a constant supply of amino acids so that muscle tissue can be repaired helping to reduce muscle breakdown and soreness but most importantly…. Muscle growth!
This process stars even before we begin exercising so if you aren’t giving yourself an adequate supply of proteins and amino acids before during and after your training then you could be putting in all that hard work only to miss out on the results you are searching for.
Yes that’s right consuming BCAA’s before during and after a workout will help stimulate more muscle growth.
However is using a BCAA supplement focused solely around stimulating protein synthesis and muscle growth?
Studies have shown that people that consume a higher concentration of BCAA’s are likely to have less body fat. This is partly down to that magic like Leucine, which increases energy expenditure and fat oxidation.
So if you want to build more muscle and burn more fat then a BCAA supplement needs to be added to your routine.
Another question you might want answering though… Why can’t you rely on the amino acids present in other proteins such as food sources and whey protein?
When taken as a stand alone supplement BCAA’s are require no digestion and are absorbed straight into the blood stream.
On to the next…
Do you want to increase your workout intensity? Who doesn’t….
Creatine can help you do just that. So there’s no wonder it’s found its way into my top 3 supplements because increased workout intensity means better results right!
Let me explain why you should consider adding creatine to your supplement list.
What is it?
Creatine is also made up of amino acids (We all know what amino acids are by now). Its main purpose is to help us restore Adenosine Triphosphate (ATP) levels in the muscle. ATP is the body’s main energy source so if this energy isn’t readily available then there will be a negative impact on workout intensity and performance.
So supplementing creatine helps to restore ATP levels meaning we can train harder for longer! Perfect!!
Think of it like this… Towards the end of a workout you will be experiencing muscle fatigue and more likely to fail on reaching the required repetitions in each set. Creatine goes a long way in helping you to push out those final repetitions.
What is the result of taking creatine for this benefit? Quite simple really it’s More Muscle Mass!
So here is an important question… Who should take creatine?
Is creatine only effective for building muscle and size or can you use it to aid weight loss too?
Well another huge benefit from supplementing creatine is that it helps to gives you a metabolic boost. One of the most effective ways to burn body fat when we want to lose weight is sprints.
Purely down to the huge metabolism boost sprints give us. When we increase our metabolic rate we are going to burn more energy and since sprints are a very explosive exercise creatine supplementation allows you to recover quicker and work harder throughout each sprint.
That’s not all though..
Even when we are on a weight loss diet we will need to reduce carbohydrates and be in a calorie deficit. This is going to leave us more fatigued so in order to ensure the amount of weight we can lift remains as high as possible creatine supplementation can assist us in achieving that.
Remember Heavy Weight lifting is recommended as the number one way to continue burning calories after you finish exercising.
How is this possible and how many more calories can you burn?
Read my post on the ‘after-burn’ effect and burn more fat than ever. Click here.
One final thing…
Are there any side effects of taking creatine?
When supplementing with creatine it is important to increase water intake, which is a good thing anyway as we could all do with drinking more!
This is because creatine will retain water in the body by storing it in the muscles so dehydration is likely to occur hence the reason for more water consumption to combat this.
Do I still recommend using creatine for weight loss?
Certainly! But only if you can get everything else in your nutrition plan spot on and manage to successfully keep yourself in a calorie deficit.
Want to learn how many calories you need to be in a calorie deficit? Check out my online plans here.
When are you going to take your creatine supplement?
Research shows that taking 5mg either pre or post workout will have the best impact on athletic performance.
Do you want to see your fat melt away and strength go through the roof?
Get These 3 Supplements Now By Clicking HERE!
Are these the only 3 supplements that you should be taking? No but these 3 can help you go along way to hitting your fitness goals.
Please also bear in mind that these are my top 3 supplements and there are others than can benefit you.
But hopefully the evidence presented above will can you an insight into what your body really needs to build muscle and burn fat.
Until Next Time
So have you ever been stuck lifting the same weight for weeks on end?
Or ever wondered how you are ever going to bench press more than your own bodyweight or for that matter double your own bodyweight?
What if I told you these were easy goals to achieve and you just like everybody else can lift more weight every single week and pack on slabs of lean muscle mass while you’re at it!
Do you want to see your upper body strength go through the roof? Download my Free Upper Body workout HERE!
I know what your thinking… You’ve been going to the gym or training for years and the guy who you see lifting every god damn plate in the gym has told you that its just a matter of eating more protein and performing all of these fancy techniques like drop-sets, supersets and even giant sets to name a few.
Well here’s some news for you they couldn’t be more wrong. The fact is that guys like this are highly likely taking something anabolic, which means no matter how they train they are going to get bigger and keep lifting more weight.
So now you know this wouldn’t you like to find out to real way to keep lifting more weight every single week for every single exercise naturally?
This method has been scientifically proven time and time again and it’s nothing fancy at all but it works! Once you have a formula that works why would you change it?
I just wish I had known this was the best way to train all those years ago when I first got into fitness, as it would have saved me years of busting my ass in the gym to get little results to show for my efforts.
By little I mean compared to what I’ve achieved in the last 10 months. I have continually increased the weight I lift on every exercise week in week out for the last 10 months. For example my Bench Press 1 –rep max has gone up more than 10kg and it’s all down to a training protocol named Progressive Overload.
So right now I’m going to share with you all exactly how you can use progressive overload to overcome that weight you can’t get past and smash your strength goals through the roof.
One last thing before we begin. Just incase some of you are thinking that this type of training isn’t suited to what your looking for as you are probably wrong! Don’t’ believe me? Then read a post I wrote previously about the number one way to burn fat and build muscle faster than ever by clicking here.
So let’s get stuck into it. Read on to find out exactly how you can lift more weight every single week.
First things first then what is progressive overload?
Progressive overload is where we continuously force our body to make adaptations. Where weightlifting is concerned this of course means increasing the demand that is placed on our muscles.
If you do not increase the demand or intensity of a certain few factors you will simply reach a certain point and cease to see any further improvements in both strength and muscle size.
As a London personal trainer I see people all the time in the gym come in do their 3 sets of 10 on each exercise and perhaps feel fatigued so they drop the weight down for the final set and leave. Then 6 months later they are still doing the same workout with the same weight and wonder why. What happens next?
Sometimes that person will just give up trying and think that they are a so called ‘hard gainer’ or they will just continue to plod along seeing little to no results for the next year. Alternatively, they may even see a decrease in muscle size and strength as they don’t push themselves to increase the weight through fear of failure.
However through my personal training in London I have continued to educate my clients the correct way to help their body make gains in both muscle size and strength every week.
So how did I help my clients lift more weight every single week and develop a strong muscular physique. Its simple I just need you ask yourself the following questions and it will all become clear.
Are you likely to use more strength and muscle if you lift heavy weights or lighter weights?
I think we all know the answer to this is heavy weights as you are forced to recruit and engage a much larger proportion of muscle fiber to perform the exercises, which almost certainly means you will stimulate more muscle growth.
Will you be able to to lift 85% of your 1 rep max for 8 – 10 repetitions (1 rep max = the total amount of weight you can lift for 1 repetition) ?
I hope not because if you are still performing 8 – 10 repetitions then you are lifting less that 85% of your 1 rep max, which means you aren’t lifting heavy enough to recruit the amount of muscle needed to stimulate maximum muscle growth.
So how many reps should you perform for maximum muscle growth?
When we are looking to build muscle it is proven by various studies that we need to focus on heavy lifting as stated above and the best way to achieve this is to aim for somewhere in the 3-5 rep range or even 4 – 6 reps. This will allow us to lift at around 85% of our 1 rep max.
What should you do when you constantly hit 5 or 6 reps with the same weight?
Now this is the important part so take note….
This is where we can really concentrate on the focus point of progressive overload. If you want to keep getting stronger and build more muscle then you need to make sure you are constantly increasing the amount of weight you lift. Not the amount of repetitions!
Therefore, if you were working in the 4 – 6 rep range and you hit the 6 repetitions on your first set you MUST add weight to the bar for the next set. This is why we have that range of 4 – 6 so that as soon as we hit the top end (6 reps) we increase the weight then aim to get a minimum of 4 repetitions but of course still aim for the 6 if possible. If we don’t hit 4 repetitions, then we know the increase was too much.
This process is known as progressive overload. It will mean you are constantly challenging your muscles to work harder on each and every set.
If you follow this protocol then you will see improvements in most if not all of your lifts each and every single week.
What does this mean?
This means that you are going to start seeing the results you are looking for and will begin to develop a strong and muscular physique using a proven method that is both simple and effective.
One of my favourite articles that goes into great depth about this and provides very conclusive information is by Mike Matthews at muscle for life (A favourite author of mine) Read his post on progressive overload and building the ultimate physique by clicking here.
‘’If you want to maximize muscle growth, train with heavy loads and a moderate volume.’’
(Mike Matthews, Muscle For Life)
So now you know how to use progressive overload to lift more weight every single week and build a stronger and more muscular physique whilst doing so let’s look at what type of exercises you should be focusing on.
Here’s another quick question for you…
Which exercises is likely to recruit more muscle mass and involve a bigger range of movement. A barbell squat or a leg extension?
A squat of course.
So when designing a progressive overload routine then you need to focus on big compound exercises that involve multi joint movements such as Squats, Deadlifts, Bench Press, Barbell Row and Overhead Press.
Luckily I’ve made things easy for you and you can download my free 5day progressive overload routine below that I have personally used to help me increase my bench press by more 10kg in a matter of months. So now you can do the same.
One more thing…
You will see from the program that I have designed you are probably doing no where near as many exercises in each workout as what you used to. In fact you will only be doing 9 – 12 sets per workout.
Should you be worried?
No not at all and here’s why…
You know that feeling that you get when you are in the changing rooms after a workout and you can see your muscles looking so pumped that they might pop out of your T-shirt or vest? Well I hate to break it to you but that feeling is just temporary and more than likely because you have just performed some training techniques such as drop sets, super sets or even just high volume training.
This is also known as a cosmetic pump as we have a rush of blood to the muscles as they are required to work for longer periods of times so need increased supplies of oxygen.
This feeling I mentioned is more than likely going to make you think your well on the way to achieving the body you want but unless you are on anabolic steroids as I mentioned earlier on its going to get you nowhere.
But if I was to ask you if you wanted to look and feel pumped like this all day everyday would you say yes?
Then you need to follow my progressive overload program below.
But remember the following… No you will not get the same immediate pump after the workout as you do from higher volume workouts. But over a period of time you will look and feel pumped like this all day every day because you will be using and priming your muscles for ultimate growth and strength gains by using the formulas I’ve recommended.
The bottom line is Lower volume (less reps) workouts with a heavier load will help you build more muscle than higher volume workouts that give you a temporary or cosmetic pump.
In fact, if you do try to do more exercising than what I have recommended then you could be in danger of overtraining leaving you open to not making any progress at all.
How often do you need to change your program to keep getting stronger each and every week?
If you would like a 1 year detailed program that will get you the best results of your life and stop you wasting precious time in the gym thinking you have found the shortcuts to the ultimate physique then you need to check out my online training programs now by clicking here.
In conclusion progressive overload is scientifically proven as the number one and real way to keep making progress with your weightlifting and help you build the strength and muscle you have always wanted week in week out. This requires us to lift weights that are 85% or above of our 1 Rep Max for around 3-5 or 4-6 repetitions in a working set. In order to keep improving strength and continue to recruit more muscle we must focus on increasing the weight we are lifting and not increasing the amount of repetitions we perform. Using the progressive overload techniques above and in the workout program provided we can make sure the weight we lift increases in every single workout.
Remember to concentrate on large compound lifts that force us to perform mutli-joint movements as they are superior to help us build a bigger, stronger and leaner physique regardless of whether we are looking to bulk or cut.
But bear in mind that in order to get the best results from any training program it must be combined with a structured nutrition program. Get your structured and nutrition program to go with your workout plan by contacting me here.
Until next time
What is the after-Burn effect and can you really burn calories for up to 72-hours after your workout?
Have you ever wondered how to get your body fat super low? Or do you want to reveal some muscle definition that has never been visible before? Then creating the after-burn effect is going to be something you need to get from your training.
Imagine being able to increase your calorie expenditure without having to do anything else after you finish working out giving your metabolism a huge boost. Well studies have shown that based on the type of training we do we can achieve this and this is commonly know in the fitness world as the ‘After-Burn’ effect.
The question is… Are you doing the correct type of training to create this so called ‘afterburn’ effect? In this article you are going to find this out so read on to see if you are training correctly.
First things first lets look at what the after-burn effect actually is and how it works. The technical term given to this process is called ‘excess post-exercise oxygen consumption’ (EPOC). This might give you a little clue as to what it involves!
After we finish exercising Oxygen is required in greater amounts to help with recovery and allow our bodies to return to a normal/resting state.
Some of these processes include:
- Replenishment of Oxygen stores
- ATP re-Synthesis
- Creatine re-synthesis
- Lactic Acid Removal
The list also goes on.
In order for the body to carry out these processes oxygen is required and it requires energy to increase oxygen consumption and therefore we are burning more calories above what we would at rest.
So in a nutshell this is the ‘After-burn’ effect.
How long does this process last? Research and studies carried out show that this can last anywhere from 10 – 72 hours after you finish your workout!
But here’s the thing… This isn’t going to happen from every workout you do. It is all going to boil down to the intensity and type of training you do. So let’s see how many extra calories you could be burning each week.
Which type of training provides a better ‘after-burn’ effect… Cardio or Weight Lifting?
Looking at cardio first, the route to go down here is of course High Intensity Interval Training (HIIT). The only reason you should perform cardio for long durations at a continuous speed is if you are training for a marathon for example.
HIIT is also so consistent with speeding up fat loss and preserving/building our muscle and strength so this should be your go-to for cardio.
But how effective is HIIT in creating an afterburn effect?
The benefit of HIIT workouts is that we are going to be able to perform several of them a week alongside our weight lifting program and they allow us to improve our bodies ability to use oxygen for energy (VO2 Max).
However to be considered anywhere near worthwhile it is recommended that you perform at least 3 – 5 HIIT sessions a week lasting around 20-25 minutes per session. By doing this you can expect to burn around an extra 400 Kcals alone.
Which type of HIIT training is most effective then?
One of the most effective methods of HIIT training that can be used for creating an afterburn effect is Tabata Training. Here’s why…
Tabata training involves 20 second interval bursts of all out maximum intensity followed by a 10 second rest period, which is then repeated 8 times making each round of Tabata 4 minutes. It will generally involve large compound movements such as sprints, jump squats, plyometric press-ups.
Since the interval period is only 20 seconds this allows us to reach and train at maximum effort and in order to continue to burn calories after our workout studies show our metabolic rate needs to be at an extremely high level making Tabata an excellent option for these reasons.
So how does Weight Lifting compare?
Once again the point to consider here is the intensity and type of weight lifting workout you do.
Do you lift at 85% or above of your 1 rep max for most exercises?
Because if not then you’re unlikely to be making any significant post workout calorie expenditure.
This was found with research that compared people who trained with lighter weights (around 45-65% of their 1 rep max) against those who trained with 85% of their 1 rep max.
The research showed that people who focused more on heavy lifting burned hundreds more calories post work out than people who trained with lighter weights.
So you do the math! What type of weight lifting is going to be better suited to burning fat away?
Of course when you lift heavier you will perform less repetitions usually in the 3 – 5 rep range.
Is lifting at 85% of your 1 rep max suitable for women though? A lot of women get concerned about lifting heavy weights in case they get bulky. Well here’s the truth…
Of course women can train with heavy weights. If you are after that toned look then as long as you place yourself in a calorie deficit and eat the correct foods then you will burn the fat away and reveal a toned look that you are after.
If you need help working out how to place yourself in a calorie deficit then my personalized nutrition plan will get you on track by clicking here.
So is the After-burn effect really such an important part of fat loss or is it just a myth?
Truth be told the majority of calories you are going to burn will come directly from the workout itself and also from building extra muscle that will help increase your calorie expenditure.
However if you get it right as mentioned above the after-burn effect can certainly assist you in your fat loss goals. In order for EPOC to burn something meaningful such as an extra 1000-1500 Kcals a week from this process alone then you will need to be hitting in between 3-5 sessions of both HIIT and Heavy weightlifting.
So the bottom line is. Combine the two and you could watch the weight fall off and get that toned physique you are working hard for.
WATCH MY YOU TUBE VIDEO TO SEE 20 AB EXERCISES THAT WILL HELP YOU BURN CALORIES FAST
Alternatively If you need any help structuring a combined exercise program that will help you achieve this then my online training programs could be perfect for you so just click here.
Until next time…
Are you making the simple mistakes of eating the wrong foods before and after your workout?
Or are you not eating anything at all?
If so then you could be breaking down muscle or stopping your muscles and body from repairing properly and efficiently meaning all your hard work is for nothing.
Don’t you want to know exactly what to eat before and after your workout to get better results quicker than ever? Good! Then reading this post can make sure you get the most from your exercise.
Lets Jump in right at the beginning to see how we should structure our nutrition before we workout.
How much protein should you eat? What happens if we don’t eat carbohydrates? How long before we train should we eat? When and why should we train fasted? All of these questions are answered right here:
So its no secret that the amount of protein we eat is related to our body’s ability to build muscle and how quickly we recover. But do we need to consume protein immediately before working out? This is answered simply by when our last meal was.
When we work out it is important for our plasma amino acid levels in the blood to be quite high. Amino acids are the building blocks for protein in the body and hence we want to keep them high.
With this in mind lets say we had eaten a meal 1-2 hours prior to working out that contained upwards of 20g of protein then this would more than likely be deemed a sufficient enough amount to help us build muscle and support us during our workout.
On the other hand if it had been several hours since you had consumed a meal containing protein of 20g and upwards then looking to get a protein fix in at least 30 minutes before training is going to be crucial if you want to reap the rewards.
Rule of thumb: Aim for at least 20-40g of protein 30 minutes – 1 hour before working out if you haven’t eaten for several hours.
But… What are the best sources to get your pre-workout protein from?
If you do find yourself in the situation where you need that protein hit 30 minutes before training then you need to aim for something that is digested as fast as possible for your muscles to utilize it.
Protein that is digested and absorbed fast will then raise your plasma amino acid levels to ensure your body is in an anabolic state, which means it is going to build muscle and not break it down.
For Short-Term muscle building effects then Whey Protein is the “Whey” (Way) to go. Sorry I had to put that in! Simply because your body will digest and absorb it quicker than any other option. If you don’t have this readily available or want another option then look to any of the following: -
1. Protein Bar
2. Grilled Chicken
Moving on…. How important are carbohydrates?
Very!! One thing’s for sure about the relationship between carbohydrates and exercise. They will 100% improve your performance.
Unlike protein they are not directly linked to increased muscle growth consuming them prior to working out but a good source of carbohydrates will fuel your entire workout and help you reach optimal performance giving you the energy to get that extra repetition and train harder for longer.
Now we have established that pre workout carbohydrates are so important then which ones are best and when should you eat/consume them?
Depending on the type of exercise you are going to do will determine what source of carbohydrate you should choose.
If your training usually lasts for 2 or more hours then a lower Glycemic Index Carbohydrate (Slower Digesting/releasing) is going to be more beneficial as they provide you with a longer lasting supply of energy. These include foods such as:- Wholegrains, Foods high in Fibre, Sweet Potatoes, Quinoa, Beans.
At the other end of the spectrum if your training is a lot shorter and intense like a typical gym session then you will want to aim for carbohydrates that are high on the glycemic index to provide you with that short-term release and instant supply of energy. These would be foods like White Rice, White potatoes, Bananas.
The Big Question… When to take these pre-workout carbohydrates?
Around 90 minutes or more before the workout aim for at least 1 g of Carbs per Kg of body weight to fuel you for optimal performance.
Then about 30 minutes before aim for 25-50g of High Glycemic Index (Fast Digesting) Carbohydrates.
Using the above principle as a guide will be sure to give you a massive performance edge.
But what about fats?
Fats are not going to do anything special for you before your workout simply because they slow down the digestion of protein, which is the last thing we want!
Finally on Pre-Workout nutrition, fasted training is becoming more and more popular. But does it work? Can you really lower your body fat percentage at a quicker rate if you train fasted?
You can but it comes at a cost.
When we train fasted, which means when our blood plasma insulin levels are considered to be low. This usually occurs once our body has finished absorbing all of the nutrients from our last food intake, typically after at least 6+ hours.
The reason this comes at a cost is because muscle breakdown is going to be accelerated as your protein levels are going to be extremely low and wont be consistent with the information and tips I spoke about above. So if you are looking for strength gain then this is definitely a technique to avoid.
Apart from this is weight loss / body fat reduction is your primary goal then fasted training could be particularly useful as research has shown that when we train in the fasted state fat loss is accelerated.
Therefore if you’re a guy looking to reveal those lower Abs or a Woman looking to tone up your hips, butt and thighs the fasted cardio will more than likely need to be in your routine.
So enough about pre-workout nutrition, Lets look at what we should be consuming after a workout.
What should be the first thing you eat after training? If you don’t get this right you wont make nearly half the results you could and should be getting from your training.
Starting with Protein. Why do you need it and how much do you need?
When we workout muscle protein is broken down and will do so even quicker after we finish our workout. The result of this is going to be muscle loss. Which is going to be detrimental to anyone no matter your goal.
We can of course of reduce this post workout muscle breakdown by getting that quick hit usually in the form of a Whey protein supplement as we already know from above it is absorbed quickest by our body.
Post Workout Protein therefore stimulates muscle growth.
How much do you need?
This could be dependent upon how much muscle you have as you will need more the keep protein synthesis levels high if you have higher muscle mass or are simply more active.
To be clear protein synthesis is where your body can utilize protein levels in the muscles to keep you in an anabolic state preventing muscle breakdown.
Rule of thumb for this is upwards of 20g Protein after your workout. However aiming for a much higher amount of up to 50g has proven to be much more effective in stimulating protein synthesis especially if you are very active or have a large amount of muscle mass as I said above.
Now on to Post Workout Carbohydrates.
What is the benefit of eating carbohydrates post workout?
When we exercise our muscle glycogen stores are completely depleted and if they remain depleted then research has once again shown that muscle breakdown is accelerated.
Thus the importance of including carbs post workout is to replenish these glycogen stores with a high glycemic index (fast digesting carbohydrate) mentioned earlier on such as white potatoes, white rice, bananas etc. Or a post workout supplement called dextrose.
Another reason is that a fast digesting carbohydrate like the ones above provide an insulin ‘spike’ raising our blood sugar levels.
This insulin ‘spike’ has a positive effect on muscle growth as it has been shown to reduce protein breakdown.
That being said we can still get this effect from our post workout whey protein shake but the insulin ‘spike’ we get from carbohydrates will elevate insulin levels at a considerably quicker rate and also sustain this level for much longer hence the importance of carbohydrates post workout.
How much Carbohydrate do we need to eat post workout for this to be effective though?
It has been suggested that around 0.25-0.4g of Carbohydrate post workout per pound (lbs) of body weight is sufficient enough to get the full effects of this insulin ‘spike’ and restock our muscle glycogen stores.
Finally is there a magic window or perfect timing for our post workout nutrition?
Research has shown that consuming your post workout nutrition immediately after exercise promotes better muscle growth and protei synthesis than consuming it at any other time.
However as long as you don’t exceed a 1-2 hour window you will still make sufficient benefits.
To conclude please be aware that these formulas can be applied to both weight loss and strength gain goals. As we know the most important part of either goal is energy balance and working out our daily calorie requirement.
Do you know how many calories you need and how you would fit your pre and post workout nutrition into this intake?
I offer exclusive nutrition plans via my personal website that helps you calculate this and I will coach you to structuring your nutritional intake if required.
If you need help with this and want to get the best results then you need contact me to find out more by clciking here.
Until next time