Nutrition is indispensable for everybody. Especially for the people who engage in a body training program. Without adequate nutrition, you will not obtain a good workout result.
1. Enough heat for muscles. The muscle need to consume energy to grow. Without enough energy, it is impossible to ensure the normal growth of muscle
2. Enough carbohydrate during exercise. Carbohydrate is the main source of human energy. After digested in our body, it will mainly be absorbed in the form of Glucose. Glucose can be oxidized rapidly and provide enough energy to support our sustained exercise.
3. High quantity protein materials. It is the cornerstone of muscle and the basis of the growth of muscles. Some recent researches have shown that intake of protein after exercises can multiple the growth of muscle. Therefore muscle growth must absorb enough quantity protein every day.
4. Promoting synthesis but reducing decomposition. When
the synthesis is more than decomposition, the muscle will grow.
Conversely, the muscle will decrease. Therefore, we should pay attention
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5. Keeping a suitable hormone levels in the progress. Hormone is very important for muscle protein synthesis.
6. Drinking enough water. The intensive exercise will make your sweat a lot. So it is necessary to drink enough water Please keep in mind to drink slowly and small mouth of water every time. The temperature of water should not be too low, since ice water with the body temperature will damage your respiratory system.
These nutrition advices have been proved useful by many users. If we follow this guideline, we will obtain good results in a very short time!
jay cutler's ab routine
Lying Crunches: 3 sets of 15 reps
Position: Lie down on the floor or a mat. Bend your knees to about 90 degrees while keeping your feet flat on the floor. Place your hands gently behind your head.
Start: Keeping your back and head straight, lift your shoulders off the floor about 4 to 6 inches.
Finish: Hold the finish position for a short period before lowering yourself slowly back to the start.
Rope Crunches: 3 sets of 15 reps
Position: To perform kneeling cable crunches, use a rope or a bar with a pull-down machine. Kneel down facing away from the machine so that the cable comes down at a slight angle away from the rack as you crunch down.
Start: Grab the rope or bar and pull it down so that your hands are positioned just above your forehead. Crunch down as far as you can go, keeping the rope or bar in the same position. Keep your arms locked in the same position and focus on your abs doing the work.
Finish: Bring your body back up slowly to the start position by focusing your abdominals to do the work and control the motion.
Hanging Leg Raises: 3 sets of 15 reps
Position: Using a horizontal bar, position your grip on the bar a little wider than shoulder width. Hang from the bar so your legs dangle straight down.
Start: With your feet side-by-side, bring your legs up slowly as far as you can toward your chest by bending your hips and knees.
Finish: Hold the position at the top before returning slowly to the start position.
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