The way the article is advice on how someone can put on size and / or reduce the size when you are trying to cut weight in the gym. This seems to be one of the hardest for weightlifter doing
You need:. .
You need some kind of gym or gym, and any kind of cardio machine Mobile.
You must turn rep and weights. Go lighter on the weights and moving reps to about 12-15 per set and shoot for 3 to 4 sets per muscle part. This is important because higher reps will allow more blood to rush to the muscle and allows you to work harder and gain muscle. Shot at least three weight workouts a week, and if you can get in 4 to 5. Also make sure you are not overtrained. Give a muscle worked 48 hours to rest. Example if you worked your chest on Monday does not again until at least Wednesday. This should be a 6 to 10 week program.
Cardio is a must! You need cardio at least 5 times a week for 30 to 60 minutes each session. The important point here is to keep a pace during cardio where you can still hold a conversation up. This means that you are not burning muscle mass. You will do well to stick to that pace if you stick to 5-6 sessions a week for at least 30 minutes. The treadmill will elliptical, bike, etc. All work.
Extras will be very important. To help you keep an anabolic state up during training I suggest some kind of amino acid supplement. This will allow you to grow while trying to cut. Post workout you need to go with a lean protein isolated. In this method the protein will be low in fat and carbohydrates, but we need carbohydrates that will be explained shortly. Isolated protein is the best out there right now because you’re body can break it all down. Shoot for around 30 to 50 grams of protein after exercise. A fat burner is up to you. If you have blood pressure problems as fat burners is something you cant have because it could, but the hospital did not lie. Also you will have a lean look so at this stage of your training you need to cut out creatine monohydrate, but creatine ethyl ester would be ok because it did not keep the water in your body. Creatine monohydrate just want water in your muscle and give a lumpy appearance that you do not want at this moment. Finally once you have reached what you think is the last 2 weeks of your program you can go with a water reducer. This will flush the extra water out and provides a dry, lean and cut out. This is where creatine monohydrate does not make sense because you’re trying to reduce water and creatine puts water back into you. On off days take protein right when you get up and take a casein protein right before going to bed. Casein is a slow moving protein that will last when you sleep.
You may ask why is it ok to have carbs and sugar after exercise while trying to lose? Well you want to get well, and it will be ok to take these things after training. You body needs carbohydrates always after training. I this situation shoot for 35 to 50g carbohydrates. When you exercise your muscles are hungry and they want carbs so they can grow. Also sugar will spike to insulin, which will permit growth. Go for 20 to 40 grams of sugar. Sugar is ok after exercise, but do not take as much on off days. You will want to take a kind of healthy drink that contains a lot of carbohydrates and sugar. So you can drink it on the way home and then you can drink your protein shake when you come home. Also complex carbohydrates such as wholemeal bread would be good to for a carb source.
End your diet should be lean meat and high protein sources. On the morning of whites would be a great source of protein. Chicken breasts and almost any kind of fish should be, every day. Lean red meat will be great as a last meal because red meat supplies slow motion amino acids in the blood that will be great to go to bed on tuna and bananas are important too. Non-fat milk would also be great to add to meals and protein shakes. For your carbs you can get sweet potatoes and brown rice. Finally drink close to a gallon of water each day.
Tips and Warnings
As I said before a fat burner is ok and can really help, but if you have problems with blood pressure so they no for you. Make sure you get enough rest and water during your workout program.