You hammer the gym you go down to your local nutritional store and spend a few hundred on your supplements, the best protein shaker, and protein shakes all recommended by the in store expert who leaves you with the parting term, “remember more protein means more muscle” You strut back to the boot of your car and feel that you are now ready to become the beast within.
However, you can’t maximise your performance if you’re making the following errors.
It’s common when we go on a health craze to OVERDO everything in an attempt to get there faster, we think more protein means more muscle, and think stopping off to consume as much calories as possible at the local drive through is justification for the term BULKING UP.
Here are some tips to try and steer you in the right direction when attempting to turn yourself into that long awaited specimen.
Swimming is one area where stroke is vital. The problem I see in the pool all the time is people thrashing about in a flash of arms and legs, isn’t that what you need to swim I hear you ask? Yes, but if your stroke isn’t sufficient enough then you will waste time and energy. My solution if swimming is your choice of cardio or sport at the gym is getting some coaching and you will be amazed at the difference a perfect stroke can make.
Training until you feel like you going to vomit just because you see it on the Ultimate Fighter. This is a new thing I have noticed in my gym that people are pounding the weights until they feel like they are going to throw up, then tell everyone “it’s OK “it’s just because I am pushing myself to the MAX. I have news for you it’s not OK nor is it cool. Make you workout programme more realistic to what your goals are, obviously you need to train hard to get better each time but not to the extent of running for the nearest bin or bucket used to wash the gym free weight area. There are no medals to be won in training, just in races.
Not knowing when to stop. You end your session on a high, you feel like doing a little bit more and this is common between every level of athlete from beginner to elite. If you have to stuck to your session and completed your goals its ok for you to call it a day at this stage. All this does is show you that you are getting fitter but you can over train causing injury and thus setting you back so accept you progress and be happy.
My conclusion to all of this is simple. Stick to what works for you, if you are a beginner seek the advice of a proper personal trainer who understands and who will listen to what your goals are. Mix your routine up so that it doesn’t become repetitive and avoid advice from people who wear tight t-shirts in the gym and come over to offer advice even though they have stood for the past half hour talking and not training to someone near the water fountain. Remember It’s called working out, not hanging out.
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If you are looking for ideas on how to properly gain muscle growth, then read the following article, which offer suggestions for you to do just that. Use the ones you feel will offer the results you are looking for, or try out ones you hadn’t considered before, and you might be pleasantly surprised at their results.
Do more repetitions, not heavier. The ideal workout to build muscle contains a high number of repetitions at a medium level of intensity. Keep your breaks between sets under a minute. This constant repetition causes a buildup of lactic acid in your muscles, which has been observed to stimulate muscle growth.
Get enough sleep and rest if you want to build muscle. Contrary to what you may think, sleeping is the perfect time for your muscles to begin to repair themselves and start increasing muscle mass. If you don’t get the proper sleep and rest, you might not only hurt yourself, but you may ruin the training you have already completed.
For the best results when trying to build muscle, change your routine often. Doing the same exercises over and over for weeks on end will cause your results to plateau, so find ways to mix it up and work every muscle group by altering your routine. You might change the number of reps, the exercises you perform, or the intensity of each exercise.
Perfrom the “big three” exercises for weight training. These exercises are the major exercises for muscle building and can help you immensely. These three exercises are the bench press, the deadlift and the squat. Performing these exercises will help you condition, bulk and build strength and should be a part of any weight lifting routine in one form.
When doing weight training, you should always ensure your rest periods are monitored very closely. Short rest periods are the best because they cause a large amount of lactate to accumulate in your muscles. This lactate causes your muscles to be more fatigued, which can lead to more muscle growth.
Fill up on carbohydrates after a workout. It has been proven that if you do this, on the days that you are not going to work out, you will be rebuilding your muscles faster. Eating carbs after a workout increases insulin levels, which slows down the rate that your body breaks down protein, you can also prevent this by taking your protein shakes immediately after you workout.
When building muscle, many people make the mistake of over training. When you go to the gym, exercise as hard as possible and take short breaks. Do not do your workouts for more than 60 minutes for best results. Go in, workout, and get out to give your muscles time to recover.
Any time you are lifting a heavy free weight, it is very important that you have a spotter. This is someone who knows the routine that you are doing and also understands when you are requiring help. Many times this person can become a type of gym buddy as well.
As you can see from the above article, there are various ways to gain muscle growth. It’s up to you to choose the ones you feel will work for you, and then strive to do the best you can to get your desired results. You will see a difference in no time.
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It might be tempting to pack a few cartons or bottles of ready-made (ready to drink or RTD) protein shakes into your bag, but have you ever checked the labels on these products? Like many convenience products, ready-made protein shakes can be packed with a whole host of harmful substances and chemicals that can do your body more harm than good. Many RTD protein shakes are long-life and that means they are packed with artificial preservatives. Think how quickly a fresh shake made with protein powder and water would go bad and it gives you an idea of how many additives go into the ready-made shakes.
Another downside to buying ready-made is the calorie content. Many shakes also contain a high percentage of carbs whereas protein powder can be minimal and often close to zero. All in all, you’re going to take a hit not only on your body but also on your wallet if you choose the more convenient option, and it could affect your training results quite rapidly. A much better option would be to choose a way to use your protein powder more efficiently. If you’ve ever seen other bodybuilders in the gym mixing their protein on the go, they are probably using a cup with multiple different compartments. These mixer cups are a great idea and give you all the convenience of an RTD shake without the downside and with all the nutrients contained in your regular protein powder.
At least with a good quality protein powder you know what you are getting. When mixed fresh you get the best taste and the best results without the additives, without the unnecessary calories and without the additional carbs. And when you add a Core 150 shaker cup into the mix, there aren’t any RTDs that can compete with the convenience. If you see RTD’s at your local gym it’s not because they are good for you it’s because they take up less space than a 5lbs tub of protein powder and less time for staff to make so keep that in mind.
Before you reach for that ready-made protein shake, think about its contents and the negative effects it can have on your body and your training regime. It’s all about choosing the right ingredients to fuel your body and dismissing those that are going to waste your time and give you zero results.
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Protein shakes can actually be used by anybody at any age as a method of supplementing protein in the diet. Protein isn’t just essential for bodybuilding. It’s also essential for many key stages in human development including toddlers, young children and teenagers. In fact, many parents use protein shakes to ensure their children get the right amount of protein especially if they have allergies or are particularly fussy eaters.
The amount of protein you should consume on a daily basis varies and will depend on age, metabolism, and activity levels. Protein is essential for the human body throughout life, but especially when growing and when following a bodybuilding regime. Imagine it this way – when you are young, your body needs protein to grow to its natural size. You then need to take on a balanced diet containing the right amount of protein to sustain your adult body. When you switch to a bodybuilding regime you are effectively growing your body again and that means you’re going to need a boost in protein from food or protein shakes for your muscles to keep up.
It’s important to recognise that not all protein powders are the same. Many can be harmful to the health especially when consumed in excessive doses. According to the American College of Sports Medicine, teens and younger children can be more susceptible to toxicity when taking protein powder shakes and this can cause major health problems. Any teenager following a bodybuilding regime should consult his or her doctor before embarking on a protein shake programme. This will ensure the right dose is administered and that the right products are used.
Whilst protein is essential for human bodily function and growth, it’s important not to overdo things. Too much protein, taken as food or protein shakes, can have adverse effects that could lead to serious health conditions. When you take on too much of anything, the body needs to deal with the excess. Excess protein usually ends up passing through the liver and kidneys and this can put real strain on these organs causing problems such as kidney stones, chronic kidney disease, and cirrhosis of the liver. You will also be taking on too many calories, carbs and fats when you take on too much protein powder.
Protein powder shakes are in the main safe and totally legal for anybody to take as long as the guidelines are followed and the right dose adhered to. Sensible consumption and training is key to ensuring the best results. Many teenagers are still growing and therefore may not experience the results they expect until they have reached true adulthood and it’s also important to speak to a doctor before embarking on any protein powder regime.
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I don’t know about you but when I get serious about my dietary goals or start my supplements I measure everything. But wouldn’t it be great if you could carry your daily protein dose with you in one cup, already measured and ready exactly when you need it? The Core 150 protein shaker cup allows you to do just that. Now, you can kiss goodbye to hauling containers around in your gym bag or using storage areas with no exact measurement attached to the underside of your shaker cup. The original storage shakers where OK when first released but anyone who is serious about their nutrition will know that accurate measurement is critical to any diet or safe supplement consumption. With the Core 150 you have your protein with you ready to shake with accurate measurement the moment you need it with no mess and zero fuss.
If you’re currently transporting your protein powder separately, or within other so called multi compartment shakers then you’re probably making life very difficult for yourself. Not only do you need to make a finger in the air judgement call when pouring your powder back into your shaker, but you’ll also need to measure your powder on the fly risking your daily dietary balance while risking over consuming your supplements that can have health implications as well as having an impact on your wallet! With shakers that have no exact measuring capability you’ll also need to ensure you have a clean scoop with you defeating the convenience factor entirely – the germs or tummy bug you could get from using an un-sterilised scoop will stay in your memory for a very long time! With the Core 150, you simply measure out your daily protein intake directly from your tub then insert into one of three individual 50g compartments and you’re ready to go, no scoops, no risk of second guessing measuring, and no hygiene issue. The Core 150 cup is also 100% leak-proof so you don’t need to worry about spills or your gym kit getting damp.
You can store 1 litre of water inside the Core 150 when the compartments are removed and this makes for a smoother shake experience and is also perfect for mass gain powders that require more water to get the right consistency. Mixing is a breeze thanks to the innovative design of the cup and you’ll always have enough supplements on hand to get you through the day no matter how hard you train, from novice to professional. The compartments of the Core 150 are completely removable allowing for easy cleaning and re-filling of your supplements.
Core 150 also allows you to be totally flexible with your protein intake during the day. If you’re using a number of different powders for different results, you can choose exactly which ones to take with you for consumption as and when you need it. Those following a Pre/During /Post Workout regime will find this particularly convenient.
Size matters when it comes to choosing the right shaker cup and because Core 150 cancels out the need for additional protein powder containers, scoops and tubs, you get a lot more room in your bag. Core 150 is dishwasher friendly so that you can have it hygienically ready for its next use. There is no other shaker cup on the market can compete with the Core 150 on functionality, water volume delivery, quantity of powder storage or convenience all within one very handy and trendy cup.
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Do you use a shaker cup for your protein shakes? If you’re using a ‘shake and go’ cup that allows you to take just one mixed shake to the gym, then you might be due an upgrade. You see, going down the local gym with a standard protein shaker nowadays is like going to the gym with a sweat band and luminous vest top on then wondering why you get some funny looks. Using standard shakers may also lose you some serious gym cred by finding yourself being subjected to comments such as “you can’t be serious about your nutrition using that” or “are you still using a tape deck to listen to your music? Nice shaker” to mention just a few humorous comments. However, on a more serious note, shaker cups have evolved somewhat over the past few decades in both design and construction and those changes have dramatically improved the safety and convenience of the modern day protein shaker.
You may have heard of the changes made to many consumer plastic products. Baby bottles, flasks, drinks bottles, and shaker cups have in the past been made from plastic, but more recently many manufacturers have changed their production techniques to use FDA approved polypropylene instead. The FDA has approved polypropylene for food contact and as a result many manufacturers across the food and beverage industry have modified their containers so they provide a safer alternative to plastic.
Shaker cups themselves hadn’t changed much until a few years ago when the first compartmentalised cup was introduced. These cups allowed you to take powdered protein in a compartment ready to mix whenever the need arose. These cups were and still are very popular, but they only allow athletes and bodybuilders to carry one does of protein with them. For those taking protein before, during and after training, this was no good.
There are now cups on the market with two compartments such as smartshake (excluding the cup) and the new Core 150 which has even three separate compartments (excluding the cup). The compartments or pods are inside the cup and give you the perfect vessel for carrying your entire day’s supply of protein whilst still having the feel and convenience of a standard shaker cup. Life’s too short to be messing around with lots of different containers measuring powder on the go. What you need is a shaker bottle that does it all and that also ensures your protein is delivered in an exact measurement as well as mixed to the smoothest and most palatable consistency.
If you’re looking for a shaker cup that can fulfil all of your needs and ensure you always have enough protein to hand the new Core 150 protein shaker holds a staggering 150g of protein measured across a number of containers. That means you need never take a huge protein powder package around with you or have to measure out your powder on the fly. Each protein dose is ready when you are and kept dry and fresh in its own individual compartment.
The most important part of training is the training. You don’t want to have the worry of when and where you are going to mix your protein or risk that the local gym sells quality pre, during or post workout supplements. The new shaker cups on the market today make it easier and more convenient than ever before to take your protein supplements on the go and they are available at a really affordable price online. So throw away your old plastic bottle and upgrade to a brand new Core 150 ™ triple compartment shaker bottle instead and be the talk of the gym for all the right reasons.
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The good news is that many manufacturers have released excellent shaker bottles on the market that are designed especially for the fitness aficionado in mind. Whether you’re training on track or weights, you’re going to need a convenient solution to deliver your next protein fix and the new multi compartment Core 150 sports shaker bottle leads the pack.
As any bodybuilder knows, training is the number one priority. You don’t have time to spend rushing around mixing shakes or measuring out quantities with multiple tubs. That’s why shaker bottles are an essential piece of kit when it comes to perfecting your regime and ensuring you get the best results. The original multi compartment shakers where seen to be the next big by storing powder, but storing is enough as you will need to ensure that you are not over consuming your supplements. With Core 150 all you need to do is pour your chosen supplement from one of the three internal compartments which hold an exact 50g measurement. When you are read you can then tip the powder into your shaker cup and add the recommended amount of water and pop it in your gym bag. Your protein is then ready to mix on the spot without you having to leave the gym or training ground.
Protein shakes are essential for delivering ample amounts of protein to fuel the muscles and for recovery after a workout. Having the right amount of protein to hand is therefore essential to results. A shaker bottle with special compartments for water and whey protein, intra-workout and recovery supplements is the perfect way to deliver supplementation when you need it the most. Core 150 Shaker bottles are leak-proof, easy to carry and affordable. They are the perfect way to mix your protein on the go and ensure you get the right amount when your body needs it. It’s important that you select the right shaker bottle so look out for reputable stockists or buy direct from core150.com.
Many protein shake manufacturers give away protein shaker bottles but with the new guidelines being enforced it is unlikely free shakers will be anywhere near the quality of FDA, BPA or meet the required Food Grade Plastic standards used in higher end shaker cups such as the Core 150. You’ll also need to take care of your shaker bottle to ensure it doesn’t start to develop unpleasant odours. Washing your bottle out at the end of each session and use, will ensure your shaker bottle stays looking and smelling its best. With Core 150 there is no need for any other gimmicks or accessories shaker cup related to ensure you get the most from your training regime. Keep your gym bag dry, your life convenient, and your body topped up with the protein it needs with the new Core 150 shaker cup.