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If you have just signed up for a gym membership but never actually trained in one you might be a little nervous about your first day there.
You’re probably wondering what all these machines and exercises are actually for and whether you really need them.
And there is all the gym lingo too that you might not be familiar with.
Like reps, sets, pull ups or pull downs.
OK in this segment I’m going to teach you everything you need to know about the science behind building muscle and strength.
Even though the process itself is very straightforward and logical, there’s a lot of misunderstanding about it.
This is mostly due to contradictory information found on the Internet or bad advice given by people that simply don’t know what they’re talking about.
OK now that you know what to eat before your workout.
Let’s see what’s best after your workout.
Your post workout meal is meant to supply your body with everything it will need to repair and recover the muscle tissue that was broken down during your workout.
Specifically the goal of the post workout meal is to accomplish the following:
Replenish muscle glycogen that was depleted during a workout.
Reduce muscle protein breakdown caused by exercise.
Increase muscle protein synthesis.
Reduce muscle soreness and fatigue.
Enhance overall recovery.
And reduce cortisol levels.
How can you achieve this?
By giving your body the same exact macro nutrients that you did in the pre workout meal!
Carbs and protein.
Because of the popularity of six pack abs the abdominal muscles are probably the most well-known muscle group out there.
While there are several muscle groups within the abdominals such as external and internal obliques or transversus abdominis, the rectus abdominis muscle is the one that gives you the six pack lock.
Your shoulder is made up of about eight individual muscles but the biggest and most important are the deltoids.
This is a large triangle shaped muscle with three muscle heads.
The front deltoids, the side deltoids and the rear deltoids.
Once you know you’re getting all of your total macros right for the day.
Both your pre and post workout meal are the most important meals of the day.
And not your breakfast like many people believe.
Let’s first talk about pre workout nutrition.
Its main function is to fuel the workout itself and maximize your performance throughout.
Sounds simple right.
That’s because it is.
Unfortunately the fitness world has really overall complicated this and many gurus will sell you super specific recommendations or products that really don’t make a difference.
Let’s now cut through all of this nonsense and figure out exactly what you should be eating before your workout.
Like I said before this meal is meant to fuel your workout.