Spiritual Weight Loss PDF eBook Free Download How To Transform Your Body & Reverse Aging PDF | Page 109

Chapter 6: Getting the Most Out of Your ExerciseChapter 6: Getting the Most Out of Your Exercise
also doesn't take a lot of time – usually about 35 minutes of lifting, which works
out to about an hour total when you include time for warm up, warm down, some
interval cardio, and stretching.
If you are new to weight lifting, you should probably go find a local gym you like,
and hire a personal trainer to work with you for a short time. Your trainer will help
to customize a routine to your body and goals, and will ensure you are using
proper weight lifting form so you do not get injured.
Optimization: To maximize the muscle-building effects of your workout, have a
high-carbohydrate meal 30-40 minutes before your workout. However, if burning
fat is more important than gaining muscle, only do this on your high carb days.
Conventional wisdom is that the best way to build muscle is to have a portion of
protein right after a workout. While this is beneficial, you will actually get a
muscle building response that is about three times stronger by having a high carb
meal before your workout!
If your goal is to build muscle rather than fat loss, you can have a high-carb meal
before every workout. Because you don't want to be working out on a heavy,
hard to digest meal, shakes are a great choice for pre-workout meals. However,
if your primary goal is fat loss, it is probably best to limit the high-carb meals to
your high-carb days.
Optimization: To get the most out of your workouts, take a mixture of creatine
and l-glutamine before your workout.
Creatine is one of the few strength and muscle building that actually works. Mix
some creatine powder with some l-glutamine powder (I weigh about 200lbs and
use about 20g of creatine and 10g of glutamine before my workouts) with water
and drink it before you start lifting.
Optimization: To minimize loss of muscle loss during exercise, take your
antioxidants before your workout.
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