This Saturday, August 18th at Freddie’s Nutrition on Sahara!
What is happening?
Client appreciation with tons of discounts on Training Packages…. Free Body Fat Testing….free Shaker Cups and Samples….Tons of Information…
And just having fun and to get to know each other!!!
You can just come and have fun, or get your supplements to a very affordable price, or buy a Training Package for a great discount!!!
So don’t forget this Saturday (tomorrow ) from 11 until 2pm!
Let’s get the Party started 🙂
For all your Nutrition needs please go see Freddie, mention Claudia and Angela to get an additional 15% off on already low prices !!!
Freddie is the man 🙂
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Everyone has their preverance on which muscle groups to combine!
Most people might use the old Weider principle which combines one larger and one smaller muscle group!
For example you would train Back and Biceps on Mondays, Chest and Triceps on Tuesdays, and Legs and Shoulders on Wednesdays!
As you may know we work a great amount of biceps by training back muscles already, so it seams to be logical to train both of the together!
We also train a good amount of triceps as we are working on our chest area, which makes it obvious to train those two at the same time!
I am using a guess on why to combine shoulders and Legs , just because I have been doing that lately to increase my overall caloric and carbohydrate intake on that specific day 🙂
We have also been using Arnold Schwarzenaeckers principal to train opposite muscles together…
Back and Chest, Biceps and Triceps ( and Shoulders), legs!
The reason why Arnold used this method was to keep blood flow in specific areas!
More blood flow , more nutrience being delivered, more muscle gain…
Sometimes you may want to concentrate on one area for one day…
It doesn’t really matter!!!
There is no right and no wrong.
You just want to switch it and change it around to make your body respond better 😉
Keeping the body from adapting is the key…
And our body is smart and learns fast!!!
So keep it going!
Change the workout…
Change weight/ reps…
Change muscle groups your combining…
Switch it up any way you can!
Doing the same thing over and over will keep you from reaching your goal!
Be creative 🙂
Opinions differ when it comes to cardiovascular training!
I’ve read multiple studies on cardio!
We all agree that cardio after your weight lifting workout is best since you are using carbohydrates (or glycogen ) as fuel while you are working with weights.
The first 20 min of cardiovascular training uses mostely carbohydrates or glycogen before entering any kind of fat burn.
That means that if you are doing cardio right before lifting you are not as strong as you were if you would be doing cardio after your lifting workout!
Pretty much you are running out of fuel ( as I like to say), or glycogen!
You are also more likely to burn muscle since there is no glycogen left for lifting = body turns muscle into glycogen!
What about cardio on an empty stomach?
Well, you should not eat right before your cardiovascular session…
Wait at least 60-90 min before cardio!
However I do not agree with cardio on an empty stomach first thing in the morning!
Studies (researched by accredited scientists not body builders) have shown that even though you are burning a small fraction more body fat while doing cardio on an empty stomach, you are burning much more muscle !!!
It is rather logic if you think…
You are coming out of a 6-8 hour hunger period ( our body loses muscle while we sleep due to not food intake, that’s why body builders get up at night and eat), and instead of feeding that muscle you are using empty glycogen stores to burn more muscle!!!
What about if you are using amino acids or BCAA’s?
Yes, they are designed to protect the muscle fiber , but it’s not enough!
BCAA’s don’t have glycogen!
The theory of cardio on an empty stomach first thing in the morning comes from professional body builders taking testosteron supplementation!
This prevents muscle breakdown and increases fat loss!
We Ladies and Gentelmen are in over the counter supplements and food!
My opinion?
For people that need a dramatic weight loss quickly, overweight clients, someone to get that excess weight of to make a certain date it is completely appropriate to do cardio on an empty stomach!
For someone that needs to build muscle, or needs to hold on to their muscle this will be a NO NO!
Each of us is completely different!
What works for one person may not work for another…
For me? I work very hard to gain muscle…
There is no way I will sacrifice my hard earned muscle and burn it!!!
I eat breakfast at 4:30am so I can do cardio at 6am!
Or I eat breakfast at 5am so I can do cardio at 7:30am, depending on my day 🙂
You can do your own research!
Don’t get your research from muscle magazines and body building subscriptions!
The IDEA has done some amazing studies on this and other subjects!
Depending on your genetics your body will hold fat in different areas!
A lot of times it doesn’t seam to come of where we want it …
If you are like me and your body is holding on to abdominal fat ( stored energy), it will take extra time to trim that part down!
Clients with larger midsection and smaller arms and legs have a hard time building while trimming down that part!
And it is a little easier for men than for women to do so!
The reason for this is testosterone and muscle!
Men have greater amount of muscle, are lower in body fat to begin with and have ( much) higher testosterone levels!
Plan of action:
I will ask my female clientele what is more important to them to do first….?
Lowering abdominal fat, or gaining leg muscle?
The answer is always lowering abdominal fat!
Which means lower all carbohydrates and fat intake!
Cutting all sugars (including fruit) and alcohol completely !
Lowering overal caloric intake!
Once abdominal fat is gone, increase clean carbs slightly ( while monitoring body fat), increasing overal caloric intake!
It is a step by step process…
So what about woman that are endomorph build?
Small upper body, small waist, big butt and legs…?
Overtraining legs in low weight, high reps to
Break down excess muscle!
Density training to take care of intramuscular fat tissue, while keeping the diet low in fat, starch, and calories especially on leg days!!!
Lower back fat has a lot to do with alcohol intake!
Don’t want love handles?
Stop those cocktails 😉
As in everything we do, it takes time for change!!!
Whether it is gaining muscle, losing body fat, changing genetics….
Positive about this is that it can be done 😉
If you like this blog, please donate to the Trio Animal Foundation, or simply use the donation link on this site!
For all your supplemental needs visit Freddie’s Nutrition in Las Vegas, or click on the Freddie’s link
on this page 🙂
Thank you!
As I am sitting here waiting to wake up I am remembering my very first Competition in 1998!
It was the Vegas Classic .
My trainers name was Bebe, a French girl that had been competing for many years.
At that time I was a workoutaholic!
To my suprise I was cut down on cardio (from 60 min a day to 30), and to only 4 days of weight training instead of 5 or 6….
I wasn’t allowed to do anything in addition physically .
My diet was super clean, and my supplements in moderation!
I wasn’t allowed fat burners until 6 weeks out….
How was I suppose to lose weight ( my addicted brain asked)?
Well, I did!
My friends and colleges could see significant changes after only one week!
I was 100% on my diet and prescribed cardio!
I didn’t overtrain anymore, and my body finally had the chance to change!
Also my training heartrate was no more than 65% and made me lose mostly body fat and not muscle!
I remember I asked Bebe what heart rate she wanted me to be, she looked at me and said” you sit on the bike and go…”
Okay!
But we did cardio together she was never in high levels!
Yet she was always extremely lean!
I competed in Bodybuilding since there was no Figure, or Bikini division in 1998!
I placed 5th place and was happy 🙂
This is what it taught me:
More is not always better!
If you are 100% on your diet your body will do what it is suppose to do!
High heart rates do not burn more fat, they just burn more calories!
( calories that come from carbohydrates that you don’t eat = metabolizing your muscle to make glycogen and burn it = muscle loss)
You don’t have to over supplement yourself with everything that is on the market, but you have to take the right supplements!
One thing I love about Freddie from Freddie’s Nutrition is that he guides you to high quality supplements without the high price tag!
That’s just the person he is!
Don’t forget to stop by Freddie’s Nutrition in Vegas for your supplemental needs, or simply click on the link on this page!
Thanks 🙂
