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How to Get the Most Out of Your Workout

[vc_row][vc_column][vc_column_text css=”.vc_custom_1544025832608{margin-bottom: 0px !important;}”]If you’re taking the time to go the gym, you deserve to get the absolute most out of your workout. There are lots of little things you can do before, during and after your workout to make sure your body is functioning efficiently and you’re training to your maximum.[/vc_column_text][mk_fancy_title txt_transform=”uppercase” font_family=”none”]Before Your Workout[/mk_fancy_title][/vc_column][/vc_row][vc_row][vc_column width=”2/3″][vc_column_text css=”.vc_custom_1544025871017{margin-bottom: 0px !important;}”]First and foremost, eat something. It might seem tempting to go without food before a workout, especially early in the morning. While you might think this will help you lose more weight, it will actually affect your performance during your training session. Eating gives you energy to push through a tough workout.

Ideally, try eating 3 hours to 30 minutes before your workout. This will not only ensure that you’re not still digesting your food when you hit the gym floor, but you also haven’t used up all the calories from the meal. If you don’t eat before a workout, your body might dip into your muscles for fuel, which essentially cancels out all the hard work you’re doing.[/vc_column_text][/vc_column][vc_column width=”1/3″][mk_image src=”/wp-content/uploads/thb-oatmeal.jpg” image_size=”full” frame_style=”gray_border” align=”center”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text css=”.vc_custom_1544025927245{margin-bottom: 0px !important;}”]Carbohydrates are a great option for pre-workout fuel. When we eat carbohydrates, our body breaks them down into glucose. Your muscles will store the glucose from your carbs, and when you’re working out your body will take from that glucose reserve to help you work at maximum capacity. Some great examples of a pre-workout meal could be oatmeal, fruit or a rice cake.

In addition to carbs, it’s good to consume a bit of protein before a workout, especially if you’re weight training. Lifting weights creates small tears in our muscle fibers. It sounds scary, but your body repairs these micro-tears and builds your muscles to be bigger and stronger than before. However, your body needs nourishment to properly repair – that’s where protein comes in. Try eating protein that’s easily digestible before a workout, like a hard-boiled egg.

You want to avoid eating foods that aren’t easily digested before a workout. This applies to anything with a high fiber content. Since high-fiber foods take longer to digest, they can cause bloating, nausea, gas and stomach cramps during your workout.

Lastly, hydrate! It’s good to be hydrated before a workout, as dehydration can slow down your energy levels and lead to muscle cramps and spasms.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][mk_fancy_title txt_transform=”uppercase” font_family=”none”]During Your Workout[/mk_fancy_title][vc_column_text css=”.vc_custom_1541686364025{margin-bottom: 0px !important;}”]A great way to get a little more out of your usual workout routine is supersets. A superset is when you perform two or more exercises hitting different muscle groups in one set without rest between them. For instance, instead of resting after a set of squats for two minutes, jump right into something else, like chest presses.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/3″][mk_image src=”/wp-content/uploads/thb-bicep-curl.jpg” image_size=”full” frame_style=”gray_border” align=”center”][/vc_column][vc_column width=”2/3″][vc_column_text css=”.vc_custom_1544025941487{margin-bottom: 0px !important;}”]It’s also common to superset opposing muscles, like chest and back or biceps and triceps. For example, you could superset bicep curls with triceps dips. Opposing muscle groups like biceps and triceps work together to perform a workout – when you’re doing bicep curls, your triceps are still working, there’s just a bigger focus on the biceps. By performing a superset and going straight from bicep curls to triceps dips, you’re getting double the burn for those overlapping muscle groups, which will help those muscles grow faster.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text css=”.vc_custom_1544025960387{margin-bottom: 0px !important;}”]Supersets are a great way to get stronger, faster, but they’re also a great way to make sure your workout is as efficient as possible. You’d be amazed by how much you can get done in 20 minutes when you cut out some of your rest time![/vc_column_text][mk_fancy_title txt_transform=”uppercase” font_family=”none”]After Your Workout[/mk_fancy_title][/vc_column][/vc_row][vc_row][vc_column width=”2/3″][vc_column_text css=”.vc_custom_1544026016008{margin-bottom: 0px !important;}”]Once again – eat something. You need to make sure your muscles and tissues are properly nourished, so they can repair themselves. Eat foods that are high in protein after your workout, because protein is a must for muscle recovery. Some great healthy proteins to enjoy after a workout include beans and fish.

Eating carbs post-workout is also great, because you need to replenish all that glycogen your body ate up during your workout. Try eating foods that are high in complex carbohydrates. Complex carbohydrates take longer for the body to break down, which is horrible before a workout, but perfect afterwards. Some examples of foods high in complex carbs are nuts, brown rice or whole-grain pasta. Or, supplement your diet with a protein shake, like our 100% Whey Protein Plus.[/vc_column_text][/vc_column][vc_column width=”1/3″][mk_image src=”/wp-content/uploads/thb-grilled-fish.jpg” image_size=”full” frame_style=”gray_border” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/3″][mk_image src=”https://www.sixstarpro.com/wp-content/uploads/sixstarpro-whey-protein-plus-tc.jpg” image_size=”full” link=”https://www.sixstarpro.com/products/six-star-whey-protein-plus/” align=”center”][mk_button dimension=”flat” url=”https://www.sixstarpro.com/products/six-star-whey-protein-plus/” align=”center” margin_right=”0″]LEARN MORE[/mk_button][/vc_column][vc_column width=”2/3″][vc_column_text css=”.vc_custom_1544026135991{margin-bottom: 0px !important;}”]If you don’t eat after a workout, your blood sugar levels will plummet and you’ll be extremely fatigued. By not eating, you’re also inhibiting the recovery process, which could lead to injury down the road. Something as quick and simple as a protein shake can do the trick. It’s best to eat something within half an hour of your workout, even if it’s just a small snack.

Do your best not to over-indulge after a workout. It’s tempting to eat poorly after a workout, because you feel like “you deserve it.” But, at the end of the day, this can reverse a lot of the effects of your training session. If you must have a cheat meal, it’s better to do it on a training day than on a rest day. But, try and plan it out, so you’re not having a cheat meal after every single workout.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text css=”.vc_custom_1544026150100{margin-bottom: 0px !important;}”]And again, hydrate! If you were working hard, you were sweating – this means your body has lost a lot of hydration. If you don’t hydrate after a workout, you risk low energy, as well as muscles cramps and spasms – even if you hydrated pre-workout.

You officially have all the tools to take your workouts and your results to the max. Keep in mind, these are merely guidelines. You know your body best, so listen to what it needs and act accordingly. Happy training![/vc_column_text][/vc_column][/vc_row]

Optimizing Your Protein Intake

During my Master’s program, I worked as a nutrition coordinator for several heavy-hitting protein intake studies on trained populations. Between research done at school and personal interest queries, I discovered that the trick is figuring out what to do with all that information available so you don’t lose your gains while drowning in data! This is a worthwhile endeavor because protein provides the building blocks for precious muscle growth and so much more.

For the purpose of this article, I’m focusing on guidance for optimizing protein intake in “trained” active individuals from the latest and greatest International Society of Sports Nutrition (ISNN) position stand. I’ll also share some additional little-known reasons to increase protein intake and provide some anecdotal asides from my experience as a coach and lab rat.

QUICK AND PAINLESS WAYS TO OPTIMIZE YOUR PROTEIN INTAKE

Unless otherwise noted, the following recommendations were taken from the ISNN position stand1.

  • Consume 1.4g to 2.0g of protein per kg bodyweight (0.64g to 0.91g per pound bodyweight) per day to meet sufficient protein intake as an active individual.
  • 3.0+ grams per kg per day of protein (1.36+ grams per pound) intake has been shown to be even more beneficial for improving body composition.
  • Consume an absolute dose of at least 20g to 40g of protein every 3 to 4 hours. (Add more as needed to reach your daily protein intake goal in grams.)
  • Opt for “high-quality” protein sources when you can, preferably whole food protein sources and high-quality supplements that contain all of the essential amino acids.
  • If you can’t always get whole food sources, you can still be optimal by supplementing your diet with highly bioavailable protein sources such as whey protein.
  • Leucine content of 700mg to 3000mg is worth looking for in protein sources and supplements. This amino acid is much more abundant in whey protein, compared to other sources.
  • Post-workout protein increases muscle protein synthesis after resistance training, and can help offset muscle damage and promote recovery in endurance athletes.
  • Whey is an excellent source of post-workout protein since it is fast digesting and easy to take to the gym with you.
  • If you are going to “go over” on your calorie intake for the day, you are best off ensuring the additional calories come from protein to optimize body composition.2
  • Pre-bed casein intake of 30g to 40g can increase muscle protein synthesis and metabolism without contributing to fat gain.

OTHER BENEFITS TO INCREASING DIETARY PROTEIN

  • Increasing protein intake is especially important for adults age 30 and older in order to prevent or delay the effects of sarcopenia (muscle loss).3
  • If you’re injured, preliminary studies have shown that a higher protein intake, in addition to creatine supplementation, can optimize muscle tissue repair and synthesis as well as counteract some muscle atrophy.4
  • Increasing protein intake while dieting has been shown to improve sleep in overweight and obese adults.5
  • Consuming a higher protein diet helps preserve lean body mass, as well as perceptions of satiety and pleasure during energy restriction on a weight loss program.6

ANECDOTAL OPINIONS FROM A COACH AND LAB RAT: OPTIMAL VS. REALISTIC

During my last bikini prep, I was consuming upwards of 3g of protein per kg bodyweight. I’m a tall, large-framed person, so that meant over 230g of protein per day. That intake got me to my goal stage body, but was not sustainable for me in my day-to-day life after my show. I swung hard the other way and noticed a definite shift in my body composition when I was barely hitting 100g of protein per day.

Once I found a happy post-comp medium and started being more mindful of hitting a daily protein intake goal, I saw a shift in my body composition again, and felt leaner and tighter on the same calorie intake after only a few weeks. I pulled calories from my fat and carb intake, and lent it toward protein. People were even telling me, unprompted, that I looked leaner a few weeks after I made the switch. As a preference, I only eat meat one meal a day on average, and I am able to consistently hit about 2g protein per kg bodyweight per day. All of that being said, I encourage you to track your protein intake – make sure it’s within the optimal range, ensure you’re getting high-quality protein sources as often as possible and track your progress! You’ll be happy you did.

References:

1Jäger et al., 2017. International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition 14(1).

2Antonio et al., 2016. The effects of a high protein diet on indices of health and body composition – a crossover trial in resistance-trained men. J Int Soc Sports Nutr 13(3).

3Morley et al., 2010. Nutritional recommendations for the management of sarcopenia. Journal of the American Medical Directors Association 11(6): 391–396.

4Tack, C., 2016. Dietary supplementation during musculoskeletal injury. Strength and Conditioning Journal  38(1): 22–26.

5Zhou et al., 2016. Higher-protein diets improve indexes of sleep in energy-restricted overweight and obese adults: results from 2 randomized controlled trials. American Journal of Clinical Nutrition 103(3): 766–774.

6Leidy et al., 2007. Higher protein intake preserves lean mass and satiety with weight loss in pre-obese and obese women. Obesity 15(2): 421–429.

BY AMEY CORSON
SIX STAR AMBASSADOR

Amey Corson is 28 years old and currently lives in Tampa, FL. She earned a Master’s degree in Exercise Science from University of South Florida, is an Air Force veteran, and a pro bikini competitor. She likes to think of herself as a hippie who became a physique enhancement nerd. Typical Gemini.
She has been running her own online personal training business since 2014.

Understanding Your Energy Deficit

BE IN A CALORIC DEFICIT

Everyone has a different base metabolic rate or (BMR). This number is the amount of calories your body burns throughout the day. To lose weight, you must eat less than this number. For instance, if your BMR is 2,000 calories a day, then you should eat 1,500 calories to lose weight. Typically, 500 calories below your BMR is a good amount for steady weight loss. This can take some trial and error. Typically, start high and slowly remove calories from your week-to-week diet.

EAT 1 TO 1.25 GRAMS OF PROTEIN PER POUND OF BODYWEIGHT

A lot of people believe you need to eat a lot of protein to bulk up, but actually, the opposite is true. You can cut back some on protein when bulking, but you should jack up the protein while trying to lean out. You want to keep as much of your hard-earned muscle as possible. You’ll want at least 1g per pound of bodyweight.

DON’T CUT CALORIES TOO FAST

Cutting too much too soon can be detrimental. Far too many people believe that less is more when it comes to weight loss. Cutting calories too low or cutting calories too fast can be detrimental to your weight loss progress. If you’re too low on calories, you will still lose weight, but you will lose a lot of muscle in the process and potentially do damage to your metabolism. Dangerously low caloric consumption is unhealthy and never a good idea.

FOCUS ON RESISTANCE TRAINING

Another huge mistake is focusing too much on cardiovascular exercise. Cardio is a great tool for weight loss, but your focus should be on resistance training. When losing weight, you will inevitably lose muscle. You obviously want to maintain as much of that muscle as possible, to help you burn more fat you burn throughout the day. It increases your metabolism and allows you to eat more without gaining weight. And who doesn’t want that!?

GET AT LEAST 8 HOURS OF SLEEP PER NIGHT

Sleep doesn’t get the credit it deserves for its role in fat loss. The sleep you get per night can make a huge difference when trying to lose weight. Obviously, everybody’s life is different and this is easier for some more than others. But even if you can’t get 8 hours of sleep every night, you should try and get as much sleep as possible.

TRACK AND RECORD EVERYTHING

Tracking your workouts and your food intake is probably the most important thing you can do. While tracking workouts, focus on increasing strength. Even though your goal is fat loss, increasing strength is important for maintaining muscle. Don’t fall into the trap and say, Beacuse I’m trying to lose weight, I’m switching to high reps only.” Keep your weights heavy and your strength up! Recording food has become increasingly easier with the additions of apps like MyFitnessPal. Using these apps allows you to track all your foods and hit your macronutrient numbers, all without having to look it up in other places. Tracking food intake is the single best key for fat loss. You can experiment with all different macronutrient numbers and find what works best for you!

6 Ways to Stay on Track Over the Holidays

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The holidays are fast approaching. Everyone knows that means family, fun and FOOD. If you’re not prepared for it, the holidays can do some serious damage to all the hard work you’ve put in. From the massive amount of food and desserts to the fact that the gym is closed, it can make staying on track really tough. Here are a few ways to prepare for the holidays, without losing all your hard-earned gains.

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][mk_fancy_title font_family=”none”]1. Bring your own food[/mk_fancy_title][mk_image src=”/wp-content/uploads/bring-your-own-food.jpg” image_width=”792″ image_height=”403″][vc_column_text]

Prepping food is a must nowadays. We are all so busy and on the go that having food prepped is just easier. This shouldn’t exclude holidays. Think of things you want to eat through the holidays and make a healthier version. Sweet potatoes with brown sugar, mashed potatoes or green bean casserole are classics. Instead of having the calorie-stuffed foods that everyone is having, make sweet potatoes with cinnamon, mashed cauliflower and steamed green beans. There are a ton of recipes online for healthy alternatives. It’s a great way to have similar foods, without the excess calories.

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][mk_fancy_title font_family=”none”]2. Make a plate[/mk_fancy_title][mk_image src=”/wp-content/uploads/make-your-own-plate.jpg” image_width=”792″ image_height=”403″][vc_column_text]If you’re trying to get fit or stay fit, you’ve probably brought containers of your own food to social gatherings where you know there won’t be anything you can eat that is conducive to your goals. Family and friends love to poke fun at this, and it can be difficult to stay committed to your goals when you are constantly scrutinized for it. One way to avoid attracting the unwanted attention of those around you is to not eat your food out of Tupperware. Instead, put your meal onto a regular plate with whatever healthy items (turkey, vegetables, etc.) you can find. People will be so focused on their own plates they probably won’t notice that you’re eating something different![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][mk_fancy_title font_family=”none”]3. Get up early[/mk_fancy_title][mk_image src=”/wp-content/uploads/get-up-early.jpg” image_width=”792″ image_height=”403″][vc_column_text]Get a start on the day before any of the holiday craziness kicks in. Some gyms are open until noon or so on holidays. Get to the gym early and be back in time to help the family with holiday preparations. If your gym isn’t open, do an at-home workout, go for a run or even take the dog for a walk. Something to get the blood flowing before it’s time to eat.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][mk_fancy_title font_family=”none”]4. Limit yourself to one helping[/mk_fancy_title][vc_column_text]Don’t go back for seconds. This can cut your calorie intake in half. Fill up a plate (preferably with some of the food you prepped) and that’s it. The average American eats 3,000 calories in one sitting. Don’t be that guy if you are serious about your fitness.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][mk_fancy_title font_family=”none”]5. Drink a lot of water[/mk_fancy_title][vc_column_text]Drinking a lot of water has a ton of benefits in general, but it’s especially important during the holidays. It can make you feel more full, helping to avoid overeating. It helps with digestive health, which is obviously important when we eat a lot. It also reduces fluid retention. We all know we eat a lot of carbohydrates on holidays, so drink lots of water to feel less bloated.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][mk_fancy_title font_family=”none”]6. Don’t be too strict[/mk_fancy_title][vc_column_text]At the end of the day, it’s the holidays. A time to relax and have fun with family and friends. Don’t stress about your food intake too much. If you are too strict on yourself, there’s a good chance you could say, “Screw it,” and eat everything in sight. Make a realistic goal for yourself and do your best to stick to it. If all else fails, work hard in the gym and kitchen the weeks building up to the holidays. Then make that one meal a good old-fashioned cheat meal. Just makes sure it stays a cheat MEAL and not a cheat day, week, month, etc.[/vc_column_text][/vc_column][/vc_row]