Up your performance of exercise

Try an alternative way to apply 17 below to get the maximum performance training. For ease, the steps will be divided according to activities before and after exercise.



On Day-to-day Training

1. Eat slowly digested carbohydrates that before exercise.
Eat slowly digested carbohydrates that, they have higher insulin levels and low burn more fat in daily activities. Consumption less than 40 grams of slowly digested carbohydrates such as oatmeal, fruit and bread wheat.
2. Avoid fatty foods high 4 hours before exercise.
Fatty foods to reduce high property nitric oxide (NO) in the blood for 4 hours.
3. Eat a green salad with breakfast or lunch before you exercise.
Consumption of salad greens able to impede the process of the fat. If you eat fatty foods before exercise, combine with green vegetables.



Shortly Before Training

4. Consumption 1 serving (20-30gram) supplement of whey protein and 3-5 grams of creatine.
Groups that consume protein supplements and creatine right before training for 10 weeks to increase the mass muscle of 87% of the groups that consume of supplement before breakfast.
5. Consumption of caffeine 1-2 hours before exercise.
Consume caffeine before exercise to increase the capacity of your body to burn fat, increase stamina and lift the burden more.
6. Consumption of 3-5 grams of arginine 30-45 minutes before exercise.
Eat arginine for 8 weeks to increase their strength BENCH press of 10 kg.
7. Add 2 tsp chocolate powder in pure whey protein shake before you exercise.
Flavonol substances known to epicathechin in the dark chocolate powder can push up the rate of NO in your blood vessels.



During Exercise

8. Add some love after your last set.
When you reach the last set, 2-3 repetition add to spur growth hormone, but not overtraining.
9. Concentration and focus to the muscles are trained.
It will increase muscle growth and activity. Avoid chatting with colleagues during the fitness burden.
10. Change the speed of your rehearsal.
Vary lift the burden by changing the speed repetition. Combined speed of repetition different will maximize muscle strength and size. Make a quick rehearsal for 2 weeks and repetition slowly for 2 weeks to maximize muscle growth.
11. Practice with several partners.
Partners in the exercise will help to lift the burden more in a set of repetition because you more Since we had to compete.
12. Make exercise cardiovascular after lift the burden.
Training cardiovascular before the burden will create more tired when the relieves the load so reduce repetition. cardiovascular practice before the burden will reduce the amount of growth hormone response from the practice after cardiovascular lift the burden.
13. Use wrist strap to lift the burden.
Using the wrist strap to lift the burden will increase the average amount of repetition as much as 1-2 rehearsal for all sets in the exercise.



After Training

14. Drinking 20-30 grams of protein shake that contains whey protein and casein.
Groups that consume casein and whey protein after exercise gain muscle mass is higher than the group consumption whey protein alone.
15. Make stretching after training.
Stretching after exercise will improve flexibility of your body.
16. Do exercises in the afternoon.
People who practice in the afternoon to get the muscle mass more than the people who practice in the morning.
17. Drinking 2-4 cups of tea a day.
Tea can reduce the level of cortisol or stress level, so that the process will be reduced katabolik muscle and grow increasingly significant.