Step To Improve Workout

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IMPORTANT WAYS TO IMPROVE YOUR WORKOUT
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Sweat is Fat Crying

• Work is something you do in your spare time.
  Working out, on the other hand, is an essential
  life task, In this bold, fitness-driven world,
  your benefits include being strong, looking
  fantastic and feeling even better. Life is good.
  Your workout doesn't start when you walk into the
  gym - it begins when you wake up in the morning
  and continues throughout the day.

3
Eat slow-digesting carbs before workouts

• Researchers at Loughborough University (UK)
  discovered that when athletes ate slow-digesting
  carbs such as whole grains for breakfast and
  lunch, they had lower insulin levels and burned
  more fat during the day. The athletes also had
  more endurance and burned more fat during
  exercise compared to those who ate fast-digesting
  carbs such as white bread or plain bagels.

4
Avoid higher-fat meals for up to four hours
before workouts

• A University of Maryland School of Medicine study
  reported that a high-fat meal blunts the ability
  of nitric oxide (NO) to dilate blood vessels for
  up to four hours. That means less blood flow to
  muscles and less of a muscle pump, which is even
  more costly if you've invested in an NO
  supplement.

5
Eat a Green Salad

• Maryland researchers also discovered that
  consuming a small green salad with a high-fat
  meal prevented the adverse effects on blood
  vessel dilation, likely by enhancing NO.

6
Eat Buckwheat

• Buckwheat, found in buckwheat pancakes and soba
  noodles, is a fruit seed that's often used as a
  substitute for grains. It digests slowly, which
  helps increase endurance and fat-burning.

7
Take 20 Grams Of Whey Protein

• Researchers from Victoria University reported
  that subjects who consumed a protein and creatine
  supplement immediately before and after workouts
  over a 10-week period

8
Take 200-400 mg of caffeine

• caffeine taken Preworkout increases fat-burning
  and endurance and blunts muscle pain during
  training, which means you can do more reps.

9
Take 3-5 Grams Of Arginine

• One study reported in the journal Nutrition that
  trained subjects who took arginine supplements
  for eight weeks increased their 1RMs for the
  bench press by almost 20 pounds more than those
  who took a placebo.

10
Use Forced Reps On Your Last Sets

• A Finnish study found that when subjects
  performed a workout with forced reps, their
  growth hormone levels were almost 4,000 higher
  than without using forced reps. For the last set
  of each exercise after reaching failure , Go for
  2-3 extra forced reps, but utilize these
  sparingly to prevent overtraining.

11
Vary Your Rep Speed

• Subjects performing fast repetitions gained more
  strength than subjects using slow reps because
  fast-twitch muscle fibers have the greatest
  potential for strength increases. But the
  slow-rep subjects gained more muscle mass than
  the fast-rep subjects.

12
Use an I-Pod

• A study done at the Weirder Research Group found
  that when trained bodybuilders performed a
  shoulder workout while listening to music on a
  personal MP3 player, they were able to complete
  an average of 1-2 more reps per set for all sets
  of all exercises.

13
Save cardio for after your weight workout

• Researchers found that when subjects did cardio
  before weights, their GH response to the weight
  workout was blunted by about 1,100 compared to
  when they lifted first and ended with cardio.

14
Stretch Only After Training

• Stretching right before weightlifting can
  actually make you weaker during training.
  Researchers from the University of Texas reported
  that athletes who stretched after their workouts
  were more flexible than when they stretched
  beforehand.

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THANK YOU