I work out four times a week, doing a split lifting routine and 30 minutes of cardio every day I lift. But I am often so sore from my previous workout that I do not put anywhere near my best into the routine I am working that day. Is there anything I can do to help prevent this?
There are a couple of different things you can try to help offset what is commonly known as D.O.M.S, or Delayed Onset Muscle Soreness in the weightlifting community.
The first is to make sure that you are taking in enough protein for your body to not only maintain your current muscle mass, but also to help rebuild the muscles you break down during lifting.
Most muscle magazines and professional trainers will tell you that you need between one to two grams of protein per pound of body weight per day to maintain and build muscle, depending on your metabolism.
You should probably also begin supplementing protein with fast digesting whey protein powders, containing at least 20 grams of protein per serving, both one hour before and immediately after your workouts.
Also make sure you are getting a good night’s sleep every night. Your body does most of its rebuilding while you are asleep.
If you have these bases covered, then I would suggest supplementing L-glutamine powder in your protein shakes. L-glutamine is an amino acid that is one of the key components in rebuilding muscles.
It is available at most health and supplement stores and is very cheap in generic forms. You can purchase it in powdered form to make shakes or in pill form.
Use five to ten grams with pre and post workout shakes and five grams just before you go to bed.
I want to lose weight. I am dieting and exercising regularly, but I feel like I need some extra help. Is there anything I can take that will help me shed my unwanted pounds? I went to GNC, but it was confusing and I felt like I was out of my depth.
Among the pile of useless detritus and bottled “miracle” pills at most supplement stores, there are a few items that can help you lose extra pounds.
Foremost among those often listed in bodybuilding magazines and books are green tea pills and caffeine. Taken in two doses in the morning and afternoon, a combination of 500-1000 mg. of green tea and 500-1000 mg. of caffeine, depending on your tolerance and bodyweight, can significantly increase your metabolism and thus help you burn weight. There are several other things including fish oil, 5-HTP and Branch Chain Amino Acids.BCAAS can also increase your metabolism and help you burn.
You will most likely have to try several combinations of supplements to find what is right for your body chemistry.
Be very wary of stimulant based products, as a lot of people have bad reactions to certain combinations of stimulants.
Lifting tips is a bi-weekly column that can help you in your weight lifting routine. The advice given here-in is garnered from several years experience in lifting and researching bodybuilding. Neither the author nor The Broadside is responsible for how you use this information. If you have any questions about lifting or nutrition, email email@example.com.