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BEHIND THE TIP: Keeping Your Muscles Primed with Post Workout Nutrition

Glycogen PostReplenishing your glycogen stores immediately after an intense exercise session is just as important, if not more important than immediate protein consumption- Never to downplay the value of quality protein of coarse. Glycogen is a polysaccharide (carbohydrate, such as fiber rich, starch or cellulose) that serves as an energy storehouse and is found in the liver and muscles. Your muscles convert glycogen into usable energy and your body utilizes your glycogen stores throughout the day. This is why it’s imperative to maintain proper nutrition to keep those stores replenished. These stores are quickly depleted with exercise. Your body stores enough glycogen to last 12 to 14 hours of daily activity. That same amount of glycogen will get you through two hours of sustained exercise. While the body uses glycogen at the beginning of any exercise, the body will eventually use fat stores for energy, but glycogen is required to convert the fat into usable energy. Glycogen is the fuel in your gas tank that you need to keep going.

You should ideally replenish your glycogen stores within 15 minutes of completing your workout. If carbohydrates are consumed immediately after exercise, the body is able to retain up to 50 percent more glycogen. The consequences of not replenishing your glycogen stores (more…)

BEHIND THE TIP: Monday? International Chest Day!

Monday Chest DayHere it is, a fresh new start to the week.  Another opportunity to dominate a Monday workout at the gym.  But wait, not so fast.  As innovative as you can be in your program, ALL THE BENCHES ARE TAKEN by the chest maniacs!   Come on people, IT’S MONDAY- Why the sensational need to monopolize all the chest equipment on Monday’s?  Now coined as the phrase “International Chest Day”.

Well, here’s how I see it…  All the broski’s indulge in their long crazy weekends filled with high flying actions of “non-fitness” and what better way to get their mojo back on track than to do the most favorable muscle group to man (statistically speaking)- CHEST!  And as the calendar would have it, Monday falls on the first gym day of the week for most gym-goers (the hardcore’s know better).

Here’s the reality: The chest is the main focal point of any male when trying to build muscle, you either have it or you want it.  If you want it you better be ready to lift big on ANY DAY of the week, no gains come from lifting the same weight every week ON THE SAME DAY-  you have to change the days and push yourself.  Stick to a schedule that allows any combination of consecutive days (3 Days, 4 Days, 5 Days, etc.) targeting all the muscle groups within that time frame.  Take a day of rest from exercise and start the combination of days again to assuring you’re not training the same muscle groups on the same days of the week.

Do your part to avoid and minimize the Monday Madness of International Chest Day once and for all.

Have a PECtacular day,

#ProCoachSteve- Team Fitastic