5

Stagnation is normal. You obviously can't have linear progression forever. What matters is how you deal with it. Variety Usually, we deal with it by employing variety. If you've done the same program for 8 months, it's time to switch to something new. The body derives strength from progressive overloading, and that is hard to achieve if you just to the ...


4

If you are weight lifting to build muscle strength, according to a 2012 study, "Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training," published in the Journal of the International Society of Sports Nutrition, timing and type of protein makes a difference in MPS: Maximal Protein Synthesis. In ...


4

The regular advice is "protein shake ASAP after workout", but I'm wondering where this is coming from. As a guy who has a financial interest in the supplement industry, I can tell you where you're getting that message from: supplement manufactures and retailers. The idea is to make you think that unless you consume a given product you won't be maximizing ...


3

As long as you have the proper amount of nutrients, vitamins, proteins, good lipids absorbed each day... it's not so important to eat after an evening workout because : you can't directly decide how is managed the food ingested, your intestines do. So whatever meal rythm you take, your body will always try to adjust automatically to deliver the best energy ...


3

If you are new to working out, The firs time you put your muscles through hypertrophy, they are going to hurt badly and in fact get locked in place. If you keep it up when the pain starts to wear out you will slowly get used to it and your body won't be as stiff or painful. Tearing the muscle fibres for the first time will be a shock to your body. Just stay ...


3

The only things that are particularly useful in a preworkout shake are sugar, caffeine, beta alanine, and creatine. A preworkout shake is supposed to give you additional energy to work out with. Having ate about an hour or two before hand also helps as you've got fresh energy to work with as well as no hunger (not to suggest that it's necessary). Sugar (or ...


3

My answer is anecdotal from personal experience. You could very well be crashing post workout. Does your "fuzzybrain" go away after you eat and drinking? Have you considered blood sugar levels post workout, or eating something more then a protein shake post workout. I would suggest. Throw in some (teaspoon or less) honey in your protein shake, to get ...


3

It is hard to say what the reasons for your problems are. It is impossible to give personal correct answer without knowing you. But I can give you some advices which helped me: Eat and drink enough before you start your training, if you have too little energy it is like going through hell. Your Training has to be suitable for yourself, if you are a ...


3

Generally what's known scientifically is that before or after a workout, your body can't differentiate between such states where it somehow arbitrarily "needs" something and can utilize it better just because it's in this mythical state. e.g.1 your body thinks it can somehow better utilize the protein it gets right after a workout e.g.2 this guy just ...


3

I'm no expert, but lack of hydration is usually the reason given for headaches after sauna. Here are some points to consider: Avoid alcohol and caffeine before and after a sauna. Drink water before, after and maybe even during a sauna. Replenish electrolytes. When you re-hydrate remember that it isn't just water that is lost but electrolytes also. ...


2

Before the workout it is not very recommended for it to be something heavy. It should be a light snack 30-60 minutes before the workout. I got here two videos with good examples of things you can eat: https://www.youtube.com/watch?v=7vVY0wZdrHU https://www.youtube.com/watch?v=2h0i1ZEOeyc So mostly complex-carbs to give the needed energy to the body, try to ...


2

Let's make this clear and net. First of all you can also avoid eating just after a workout if you're not hungry ( it's relly common ); just wait an hour or two maybe and then eat, unless you have a second workout later on the same day. Your body is actually using the energy from pervious meals to replenish what you have used ( mostly in terms of glycogen ) ...


2

One study found that cold water immersion post exercise attenuated long term gains in muscle mass and strength. However, the study used 10 minutes of complete immersion, which is a significantly more intense exposure than a cold shower at the same temperature. The cold-exposure also occurred immediately after exercise, and it would be reasonable to expect ...


2

Progress is easy, given you train regularly and have sufficient nutrition and rest. For a beginner. When you become advanced and your achievements much better then those of untrained people , you need to plan cycles , as progress is possible only in specific part of the body or one skill at a time. When you become elite, ie world class ...


1

In 99.9% of cases it's called DOMS or delayed onset muscle soreness. When you start working out again after a gap of non activity, your muscles will get really sore. However, in my personal experience and that of many others around me, the best way to deal with DOMS is to get back in the gym and keep moving around. You have to push through the pain and still ...


1

Just after finishing a weight workout, you can eat whatever you like, not eat, snack, you name it. As long as you are meeting your overall calorie ratios and goals for the day, force type workouts don't require any special post workout nutrition. Where the confusion comes in is everyone talks about the "golden hour" to refuel, but that is really only ...


1

In general just eat more calories than you're burning while working out and you'll notice yourself gaining muscle mass. That's the simplest form which you should follow. Timing your intake of food and the order of your macros doesn't ultimately matter. Just make sure that you are properly supplying your body with a surplus of the nutrients it needs and ...


1

Let's look at the two most prominent nutrients found in lemons that could play a role. These are vitamin C, and citric acid. Lemons are rich in vitamin C. One fruit will deliver from 50% to 75% of the daily recommended amount, depending on the size of the lemon. That's nice, because it is an essential nutrient; humans can't synthesize it in their bodies. ...


1

If you read about DOMS or Delayed onset muscle soreness I think you'll find a lot of the information that you're looking for. Your body generally needs a few weeks to become accustomed to exercise that it isn't used to. It'll be the worst initially, then tone down over the course of those weeks, until it's much less noticeable.


1

Is this a good practice? No. This is unnecessary for people like us. The only reason that I can think off, is that they want get rid of sodium. What is the medical reason for this? I don't think there is a medical reason to this. I could be wrong for all I know.


1

Feeling tired and nauseated after a workout is normal, especially if you've been pushing yourself. You've likely burned through a lot of energy reserves, and your adrenaline will be crashing. If it happens every time, even after light workouts, I'd recommend seeing a doctor, just in case there's something wrong, maybe an endocrine issue. As regards the ...


1

Insanity is doing the same thing over and over again but expecting different results -Albert Einstein When you do the same workout every day without changing your intensity, the reps, the sets, or overall time worked out, then you are going to plateau and that workout will no longer be enough to grow your muscles. Increase your workout's intensity ...


1

Serious banya (sauna) users in Russia wear skull caps to prevent dilation of the blood vessels in the head and thereby preventing post banya headache Also do not forget the cold dip after the banya.


1

There's a very good series of articles called "The Protein Bible" over at schwartzeneggar.com Part 1: General info and protein sources Part 2: Protein Powders Part 3: Protein, and suiting it to your goals Part 4: Protein and Amino Acid Timing The article is written by the founders of Examine.com, which independently reviews research about a number of ...


1

Some things to think about, assuming you "gainer" product is one of the many whey protein (+ creatine?) powder: The manufacturer will always tell you to take too much of it (and sell more of it that way) Supplement taking does not gain muscle, hard work in the gym does Extra protein intake can help maximize result of the hard work, and help with recovery, ...


1

Its nearly impossible to gain weight without gaining a little bit of unwanted fat, What I would recommend is to slowly increase your intake of carbs around your workout periods, and see if it works for you! But remember everyones body is different, you will have to do a fair bit of experimenting with your diet to see what works for you! Don't forget to eat ...


1

In short, you're very likely not going to be able to gain weight without gaining at least a little bit of fat. Likewise, you're not going to be able to lose weight without losing a least a little bit of muscle. This is why bodybuilders work in bulk/cut cycles. To gain weight, you have to eat more than your TDEE (total daily energy expenditure). Provided you ...


1

When my legs are that sore, honestly I just skip that sore day until the next day. I have tried to still do my squats while sore and only successfully did about 20 because my legs were so sore. But once you're completely used to doing them, it won't hurt anymore...


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