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INFORM & TRANSFORM

KNOWLEDGE IS YOUR MOST POWERFUL WEAPON

Progression Strategies After Newbie Gains

8/26/2020

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I have often said that it’s as complicated as you want to make it. The mentality of ‘just pick up heavy stuff’ will only get you so far. As you improve, your training must evolve.
––Mike Tuscherer
​Lifting is a game of diminishing returns.
 
When you start, you can grow muscle just by looking at a dumbbell. You will be able to lift more weight or do more reps in almost every session without having to think about it.
 
Alas, a few months later, your progress slows down. Sometimes, it stops altogether.
 
What do you do now? You need to become more strategic.
 
This article aims to arm you with some knowledge to keep getting results from your training.
 
First things first…

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Peri-Workout Nutrition: What to Eat Before and After Training

8/5/2020

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Free stock photo from Pexels.com.
Proper nutrition is the difference between feeling exhausted and getting the most out of a workout.
––Summer Sanders
​“Peri-workout nutrition” is a science-y term for the food you eat before, during, and after your training sessions.
 
Enhancing this aspect of your diet can have the following benefits:
 
  • Increased training performance
  • Better recovery
  • As a result of the above, improved long-term fitness achievements
 
In this article, I will consider three different time windows – pre, post, and intra-workout – and cover when to eat, what to eat, and why to eat it whether you are an endurance athlete or a physique trainee.
 
For both types of athlete, carbohydrate and protein are going to be the most important macronutrients to consider.
 
An important caveat is that the overall quantity of both carbohydrate and protein consumed within a 24-hour window is going to affect your performance far more than individual meals. So ensure that this is always your first priority.
 
With that said, let’s dive into today’s hot topic.

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    Nikias Tomasiello

    Welcome to my blog. I’m an online fitness coach with a passion for bodybuilding, fantasy, and bread.

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  • Coached by Nikias
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