Joe Pacifico Florida | Researchers discovered that when athletes ate slow-digesting carbs such as whole grains for breakfast and lunch, they had lower insulin levels and burned more fat during the day.

1. IMPORTANT
WAYS TO
IMPROVE
YOUR
WORKOUT

2. SWEAT IS FAT CRYINg
Work is something you do in your
spare time. Working out, on the
other hand, is an essential life
task, In this bold, fitness-driven
world, your benefits include being
strong, looking fantastic and
feeling even better. Life is good.
Your workout doesn't start when
you walk into the gym - it begins
when you wake up in the morning
and continues throughout the
day.

3. EAT SlOW-dIgESTINg CARbS
bEFORE WORKOUTS
Researchers at Loughborough
University (UK) discovered that
when athletes ate slow-digesting
carbs such as whole grains for
breakfast and lunch, they had lower
insulin levels and burned more fat
during the day. The athletes also had
more endurance and burned more fat
during exercise compared to those
who ate fast-digesting carbs such as
whitebread or plain bagels.

4. AVOId hIghER-FAT MEAlS FOR
UP TO FOUR hOURS bEFORE
WORKOUTS
A University of Maryland School
of Medicine study reported that a
high-fat meal blunts the ability of
nitric oxide (NO) to dilate blood
vessels for up to four hours. That
means less blood flow to muscles
and less of a muscle pump, which
is even more costly if you've
invested in an NO supplement.

5. Eat a GrEEn Salad
Maryland researchers
also discovered that
consuming a small green
salad with a high-fat
meal prevented the
adverse effects on blood
vessel dilation, likely by
enhancing NO.

6. Eat BuckwhEat
Buckwheat, found in
buckwheat pancakes
and soba noodles, is a
fruit seed that's often
used as a substitute for
grains. It digestsslowly,
which helps increase
endurance and fat-
burning.

7. takE 20 GramS Of whEy
PrOtEin
Researchers from Victoria
University reported that
subjects who consumed a
protein and creatine
supplement immediately
before and after workouts
over a10-week period

8. takE 200-400 mG Of caffEinE
caffeine taken
Preworkout increases
fat-burning and
endurance and blunts
muscle pain during
training, which means
you can do morereps.

9. Take 3-5 Grams Of
arGinine
One study reported in the
journal Nutrition that
trained subjects who took
arginine supplements for
eight weeks increased
their 1RMs for the bench
press by almost 20 pounds
more than those who took
aplacebo.

10. Use fOrced reps On YOUr LasT
seTs
A Finnish study found that
when subjects performed a
workout with forced reps,
their growth hormone levels
were almost 4,000% higher
than without using forced
reps. For the last set of each
exercise after reaching
failure , Go for 2-3 extra
forced reps, but utilize these
sparingly to prevent
overtraining.

11. VarY YOUr rep speed
Subjects performing fast
repetitions gained more
strength than subjects using
slow reps because fast-
twitch muscle fibers have
the greatest potential for
strength increases. But the
slow-rep subjects gained
more muscle mass than the
fast-rep subjects.

12. Use an i-pOd
A study done at the Weirder
Research Group found that
when trained bodybuilders
performed a shoulder
workout while listening to
music on a personal MP3
player, they were able to
complete an average of 1-2
more reps per set for all sets
of all exercises.

13. Save cardio for after
your weight workout
Researchers found that
when subjects did cardio
before weights, their GH
response to the weight
workout was blunted by
about 1,100% compared to
when they lifted first and
ended with cardio.

14. Stretch only after training
Stretching right before
weightlifting can actually
make you weaker during
training. Researchers from
the University of Texas
reported that athletes who
stretched after their workouts
weremoreflexiblethan when
they stretched beforehand.

15. thank you