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Get That: Abdominal V >>> Question Two
How do I stay flexible while bulking up and gaining weight "Staying flexible can be difficult while bulking but it can be done The key is what you do before and after your workouts Dynamic stretching before your workout will warm up your body and prepare your connective tissue for heavy lifting After the workout you should always spend at least 10-15 minutes performing static stretches making sure to focus on the areas that were stressed the most Adding yoga as an active recovery once a week will take you to the next level of flexibility"
5 Toughest Yoga Positions for Guys >>> Question Three
What kind of running routine would you recommend for getting leaner and increasing my endurance "Without a doubt you should be doing high intensity interval sprints Use a 2:1 work to rest ratio to get the best results and make sure to work near maximal effort focusing on slightly leaning forward staying on the balls of your feet and keeping your stride long Even though sprints are an anaerobic activity they will also increase your aerobic endurance Try doing a 20 second sprint rest for 10 seconds for 8 rounds Take a 4 minute break and repeat"
8 Ways to Spice Up Your Plank >>> Question Four
I've heard a lot about recovery and not always going to failure How do I find the balance between going hard and playing it safe "If you consistently go to failure you're body never has the opportunity to fully recover Max effort workouts are great but not if they are the only type of routine that you do Finding balance takes smart planning while listening to your body Coming up with a periodization schedule which plans workouts in short and long term cycles will give your body the rest it needs to build muscle and keep your energy reserves from bottoming out"
6 Not-So Obvious Newbie Training Mistakes >>> Question Five
Are there any specific exercises that you feel aren't necessarily useful to include in your workouts ?This depends a lot on what your goals are I believe the majority of a workout should be built around functional compound movements Each workout plan should be customized to the individual and there are certainly some movements that should be omitted For instance isolation bicep curls don't make much sense for a marathon runner but a bodybuilder would surely include them in his regimen However if you incorporate movements that use more than one joint and multiple muscle groups your workouts will be productive and efficient"
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Q: How do I recover faster after workouts
A: The subject of recovery covers many different realms The classic ?one day of rest between workouts? can help the novice lifter introduce recovery into his regime But you?re one step above ?novice? You train
When you train you tear your muscle tissue which is know as microtrauma From a general perspective 48 hours is a decent amount of time to wait before training the same muscle group again Shorter time frames can produce poorer performance in the gym or possibly overtraining the muscle and as a result cause injury
There are instances however when weightlifting can lead to prolonged soreness and fatigue A heavy workout can result in 4 days (or more) of soreness What we do with our bodies in and around training days can help your cause
Improve Tissue Quality ? foam rolling and stretching can go a long way to improving the elasticity and condition of your muscles Remember in the weight room we?re constantly shortening muscle tissue and the lack of flexibility will just lead to more tightness and increase the time needed to recover Over time chronic pain could also result due to joint stress
Do 'Easy' Cardio ? light jogging cycling swimming or lower intensity sports (say a basketball ?shootaround? session) can do well to flush lactic acid and promote recovery The aerobic training can send oxygenated blood to muscles and improve circulation This coupled with the dynamic movements involved can allow the body to ?loosen up? and improve recovery time between workouts
Train Regularly ? If you are a weekend warrior or train sporadically at best it could be a screaming indication of the amount of time it?s taking for you to recover Even if you do the same thing each weekend the amount of time spent in absence of athletic endeavours per week is leaving your body as shocked as ever as soon as you leave the gym Try to get training a minimum of 3 workouts per week and you?ll notice your body give you a much more ?manageable? response to your training
Eat The Right Foods - the amount of time it takes for our muscles to recover from a workout is directly contingent upon the foods we decide to fuel our body with We all know proteins are building blocks to muscle development That said we should be having plenty Remember that our workouts break our muscle tissue down It?s up to us to build them back up again and protein-rich foods are key
Rest Relax Recover ? if your sleeping habits are off they?ll have an effect on your recovery time Cortisol levels can elevate and testosterone and HGH levels can drop These hormones need to be in the right balance in order for you to get the most from your workouts or else you could just end up overtraining and ultimately losing muscle Take a week off of training if you notice you?re still sore after a few days susceptible to colds or illness aren?t motivated to train having poor sleeps and aren?t feeling as strong in the weight room About the Trainer: Lee Boyce Lee Boyce CPT is a strength coach based in Toronto ON A former Kinesiology Major Lee competed as a sprinter and long jumper at the National level His work has been featured in many major magazines including Men's Health Musclemag TNATION and also on national television For more on Lee check him out at leeboycetrainingcom @coachleeboyce and FacebookThe science behind fitness and health can be confusing?and it's certainly ever-changing encouraging them to venture out and,shopping nike.
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