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20 Useful Training & Nutrition Tips You Need to Know
This article was originally posted on FitnessGeared.com, one of the leading fitness and bodybuilding forums on the web.
Everybody wants the “one secret” to getting good results when it comes to their training and nutrition. The thing is, just as there is no such thing as a magic fat loss pill, there also is no such thing as a training secret or dieting tricks.
But what does exist though are proven methodologies, techniques, and practices for both training and nutrition. Below are 20 random but useful tips you can apply starting today that will help you to become more efficient with what you’re doing in the gym and in the kitchen.
This article was originally posted on FitnessGeared.com, one of the leading fitness and bodybuilding forums on the web.
Everybody wants the “one secret” to getting good results when it comes to their training and nutrition. The thing is, just as there is no such thing as a magic fat loss pill, there also is no such thing as a training secret or dieting tricks.
But what does exist though are proven methodologies, techniques, and practices for both training and nutrition. Below are 20 random but useful tips you can apply starting today that will help you to become more efficient with what you’re doing in the gym and in the kitchen.
- For maximum hypertrophy, always put an emphasis on the eccentric portion of a movement. Not sure what that is? It’s basically the “easier” part of an exercise. So if you are doing shoulder presses for example, the easier part is the lowering movement. You would then make sure to focus on lowering the weight in a slow and controlled manner for every rep.
- Squats are not bad for the knees. Ass-to-grass squats are not bad for the knees.
- Lunges with your knees going in front of your feet are also not bad for your knees.
- Machines are not necessarily safer than free weights.
- With that, free weights are not necessarily better than machines. It’s best to use a combination of both machines and free weights with your workouts.
- If you want to gain muscle, overeat. If you want to lose fat, undereat. It’s all about eating in a calorie surplus or deficit, folks.
- Practice progressive overload in all facets of training, not just muscular. This includes the nervous system (HIT), vascular system (“pump” training), and the glycogen system (depletion workouts).
- Having trouble consuming enough calories? Drink them. Make a carb & protein-heavy shake post workout that consists of fruits, milk, and protein powder. If still having trouble getting to your calorie goal, have this multiple times a day.
- Calories: Diet = 10-12 per pound. Maintenence = 14-16. Mass = 18-20 Protein = 1g/lb LBM at maintenence – increases by an equal percentage for each percentage caloric intake varies from maintenence.
- Change is the key to continuous improvement. Cycle everything – reps, sets, tempo, rest period, exercises, exercise order, grip size, grip position, supplements, and even calories.
- Always use an explosive concentric phase during a movement.
- A bagel is not a meal. The addition of cream cheese to the bagel does not alter this fact.
- Train slow, become slow.
- There is nothing about 6:00 P.M. that makes carbohydrates consumed after that time point magically alter the laws of thermodynamics.
- The same can be said about having your carbs earlier in the day.
- Don’t neglect bodyweight exercises. Push-ups, pull-ups, dips, etc. will always be some of the best exercises you can do for your body whether you’re trying to lose fat or build muscle.
- Your abs are just like any other muscle in your body, there’s no need to train them everyday.
- Keep your workouts under an hour. After about 60 minutes, your body starts producing more of the stress hormone cortisol, which can have a testosterone-blocking, muscle-wasting effect.
- For better lat involvement, don’t wrap your thumb around the bar. Instead, place it on top alongside your index finger. This decreases the involvement of your biceps and forearms so you’ll work your lats harder. Works for pullups, too.
- Don’t like a certain exercise? It’s probably because you suck at it. Put more focus on what you’re weak at, not the other way around.
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