Follow @sciunisonfitnes

Main Ideas

• Be sure to eat plenty of fresh vegetables, whole grains, and fruit.

• Every meal should contain a lean protein source. Protein is crucial for building, maintaining and repairing muscle tissue. Examples: chicken, turkey, fish, whey protein powder, lean red meat, and egg whites

• Avoid foods that are fried, sauteed with oil and butter, or smothered in high fat and high sodium sauces.

• Excess sodium, simple sugars, saturated fats coupled with inadequate amounts of protein will confuse the body’s chemistry, lead to fatigue, poor performance, and fat storage. They will destroy your energy level and lean muscle growth and make you fat and disgusted.

Always Remember…..

• When preparing food you may steam, grill, bake, microwave or boil foods.

• Avoid dressings, seasonings, and products that are high in sodium, fat, or refined sugars

…

Follow @sciunisonfitnes

1. Set Achievable Goals

When beginning a program, it is best to start with simple, short term goals. As you reach and achieve these short term goals you can then begin to set goals for the long haul. Both short and long term goals should be challenging yet achievable. As a new lifter, setting the goal of becoming the next Mr. Olympia is an example of a far fetched, almost unachievable goal.

Examples…

Short Term Goals:

• Increase bench press by 10lbs
• Perform 10 minute jogging cardio session
• Gain 2 pounds of lean muscle mass
• Lose 5 pounds

Long Term Goals

• Increase bench press by 50lbs.
• Be able to perform multiple 25 minute cardio sessions per week
• Gain 15lbs of lean muscle mass
• lose 30 pounds

2. Ease Into Things

If you are new to weight lifting and or cardiovascular exercise you shouldn’t push too hard at first. Doing so can risk pain, injury and a diminished recovery ability. All the advanced lifters you see in the gym (who aren’t juiced up science projects) have spent years developing a tolerance to higher volume and higher intensity training. Attempting to mimic these intense style sessions from the start will eventually lead to an overwhelming fatigue, and eventually force you to abandon your program. Give your body a chance to adapt to the stimulus, not be overwhelmed by it. To quote the great Lee Haney, “stimulate, don’t annihilate.” …

Follow @sciunisonfitnes

Want Bigger Biceps ? Then Watch this Video !

When doing bicep curls, avoid the tuck and slide motion. This is a cheating movement that will limit your range of motion and hinder your potential to grow the biggest possible biceps. Stop focusing on the weight on the bar and start focusing on proper form. Grow muscle, not your ego. 

Train Hard BUT Also SMART !

Check out March 2011 Edition of Muscle and Fitness Magazine. 

FORM FIX: Avoid the Tuck and Slide !

_______________________________________________________________________

Follow @sciunisonfitnes

Benefits of BCAA Supplementation

• Enhanced ability to build, repair and strengthen muscle tissue.

• Increased muscular endurance

• Faster metabolic rate

• Appetite suppression

• Helps Preserve Lean Muscle

BCAAs are extremely important and vital because they are not affected by the liver and go directly to muscle tissue. This is critical for muscle growth, repair and recovery during and after intense weight training session.

BCAA supplementation also works to reduce the amount of tryptophan that reaches the brain. Tryptophan produces seratonin, which will signals the brain that the body is tired and fatigued. BCAAs works to reduce these signals and combat decreased strength and endurance associated with increased seratonin levels.

Incorporating BCAAs into your supplementation plan can also help with appetite suppression. BCAAs will provide an adequate amount of amino acids to flow throughout the bloodstream. This will often signal that the body is well fed and result in less unwanted and/or unscheduled hunger attacks.

When to take you BCAAs

In or around your weight training session – On days that you will be weight training, it is ideal to have a nice dosage of BCAAs around this time. You can have them 30-60 mins before training, during training, or immediately after training. The advantage to having BCAAs prior to or during training is that they will work to suppress cortisol levels. And for anyone looking to build muscle, we know that cortisol is the ENEMY !

First thing in the morning – Taking BCAAs first thing in the morning will lead to rapid absorption. Upon rising the body metabolism is at its fastest, there is nothing in the stomach and the muscles are like sponges ready to take in nutrients. Great time for BCAAs. On training days you can take a dose here and another dose in or around your training session.

At night, towards the end of the day – Taking BCAAs at the end of the day can help keep protein synthesis and GH levels elevated and cortisol levels low. Once again, this is very good !

Experiment with your dosage times to see what works best for you. It can become rather tedious and expensive to take the BCAAs three times a day, but if you have the patience and the money it will help out a lot. Try not to exceed 20 grams in one day.

BCAA Ratio

Look for a 2:1 ratio of Leucine : Isoleucine and Leucine : Valine

Ex. 5 gram dose of BCAA =

2.5 grams Leucine

1.25 grams isoleucine

1.25 grams valine

Nutrabio ratios check out. 

Click Here for Nutrabio Branched Chain Amino Acids. Use Coupon Code SciFit2013 at checkout and save 13%. 

Nutrabio BCAAs are pharmaceutical grade – 99.98% pure with no fillers or additives.

____________________________________________________________________________________________________