IMPORTANT WAYS TO IMPROVE

YOUR WORKOUT

Sweat is Fat CryingWork is something you do in your spare time. Working out, on the other hand, is an essential life task, In this bold, fitness-driven world, your benefits include being strong, looking fantastic and feeling even better. Life is good. Your workout doesn't start when you walk into the gym - it begins when you wake up in the morning and continues throughout the day.

Eat slow-digesting carbs before workouts

Researchers at Loughborough University (UK) discovered that when athletes ate slow-digesting carbs such as whole grains for breakfast and lunch, they had lower insulin levels and burned more fat during the day. The athletes also had more endurance and burned more fat during exercise compared to those who ate fast-digesting carbs such as white bread or plain bagels.

Avoid higher-fat meals for up to four hours before workouts

A University of Maryland School of Medicine study reported that a high-fat meal blunts the ability of nitric oxide (NO) to dilate blood vessels for up to four hours. That means less blood flow to muscles and less of a muscle pump, which is even more costly if you've invested in an NO supplement.

Eat a Green Salad

Maryland researchers also discovered that consuming a small green salad with a high-fat meal prevented the adverse effects on blood vessel dilation, likely by enhancing NO.

Eat BuckwheatBuckwheat, found in buckwheat pancakes and soba noodles, is a fruit seed that's often used as a substitute for grains. It digests slowly, which helps increase endurance and fat-burning.

Take 20 Grams Of Whey Protein

Researchers from Victoria University reported that subjects who consumed a protein and creatine supplement immediately before and after workouts over a 10-week period

Take 200-400 mg of caffeine

caffeine taken Preworkout increases fat-burning and endurance and blunts muscle pain during training, which means you can do more reps.

Take 3-5 Grams Of ArginineOne study reported in the journal Nutrition that trained subjects who took arginine supplements for eight weeks increased their 1RMs for the bench press by almost 20 pounds more than those who took a placebo.

Use Forced Reps On Your Last Sets

A Finnish study found that when subjects performed a workout with forced reps, their growth hormone levels were almost 4,000% higher than without using forced reps. For the last set of each exercise after reaching failure , Go for 2-3 extra forced reps, but utilize these sparingly to prevent overtraining.

Vary Your Rep SpeedSubjects performing fast repetitions gained more strength than subjects using slow reps because fast-twitch muscle fibers have the greatest potential for strength increases. But the slow-rep subjects gained more muscle mass than the fast-rep subjects.

Use an I-PodA study done at the Weirder Research Group found that when trained bodybuilders performed a shoulder workout while listening to music on a personal MP3 player, they were able to complete an average of 1-2 more reps per set for all sets of all exercises.

Save cardio for after your weight workout

Researchers found that when subjects did cardio before weights, their GH response to the weight workout was blunted by about 1,100% compared to when they lifted first and ended with cardio.

Stretch Only After Training

Stretching right before weightlifting can actually make you weaker during training. Researchers from the University of Texas reported that athletes who stretched after their workouts were more flexible than when they stretched beforehand.

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