Eddie posted:

    I’ve been doing strength training for 4.5 month now, and I enjoy it.
 I’ve been eating right, sleeping for 9 hours. But when I go to the gym I
 just feel weak. I fail all over the place.

    I’ve deloaded, and get stuck when I hit the same weight. On the
Overhead Press 45kg. I just don’t feel strong at all.

    Has someone got any advice on anything to eat? Sleeping hours?
Anything that will make me feel more alive?

    Average day:

        Morning: porridge + 2 scoops of whey
        Mid day: shake
        Dinner: chicken/pork/beef in sandwich or with potatoes
        Mid after: shake, either after gym or before finishing work
        Tea: Jacket potato with breaded fish or chicken with salad

    I have at least 8:30 hours sleep. Sometimes up to 11, bit of a slob
at weekend. I may need a lot more vitamins and minerals, I don’t get
enough. Could that be why I feel like crap when I hit the gym?

You can’t increase the weight each workout forever. Eddie workouts since
 4.5 months and weighs 78kg. Pressing 45kg for 5×5 overhead isn’t bad at
 all. The Overhead Press is a tough exercise, it’s normal to stall on
it.

However there are things you can do to get the most of your workouts.
Here’s how to feel full of energy at the gym.


Eat. Calories are energy for your body. If you don’t get sufficient
calories, you’ll lack energy at the gym. Eat your body-weight in lbs x
18 kcal daily. 20x if you need to gain weight. 16x if you need to lose
fat.

Eat every 3 hours. Eat veggies or fruit with every meal. Get 1g/lbs
protein daily. Don’t rely too much on supplements like whey. Get your
calories from healthy, unprocessed food. Example meal plan.

    7am. Eggs with veggies “” more breakfast recipes.
    10am. Quark cheese with fruit.
    1pm. Tuna, brown rice & pineapple.
    4pm. Mackerel, brown rice & apple.
    5pm. Workout.
    6pm. Post workout protein shake.
    7pm. Meat or poultry with potatoes & veggies.
    10pm. Cottage cheese, berries, flax seeds & fish oil.


Sleep. Quality sleep influences your recovery, but also your mental
state. Sleeping 4 hours/night kills motivation. Some tips to get better
sleep:

    Clear Your Mind. Stop working 2 hours before going to bed. Write any
 idea/task on a piece of paper & work at it on waking up.
    Read Fiction. No TV or non-fiction books. Reading fiction will keep
your mind away from career/business/etc.
    Eat light. No heavy meals before going to bed. If you go to sleep at
 11pm: dinner at 7pm & light snack at 10pm. Done.
    Make a Routine. Wake up each day at the same time and you’ll go to
bed each day at the same time.
    Naps. Take 20min naps before working out. Use the time spent in
public transportation.
    Workout. Try Smolov for Squats, you’ll get your best sleep ever.
Avoid working out late.


Deload. Failing with the same weight over & over will demotivate
you. Deload on the Overhead Press if you don’t get all reps after 3
attempts. Don’t hesitate dropping the weight by 20%. It’s good for
technique, speed & confidence.

If that still doesn’t work, take one week active rest.

    2 workouts. Monday workout A, Thursday workout B
    3×3 on all exercises. 1×3 on Deadlifts
    Drop Pull-ups, Chin-ups & Dips
    Use the same weights of the week before
    Don’t increase the weight on the Squat workout B
    Eat a lot, sleep well & get a change of mind

I want to hear your tips on how to feel full of energy at the gym. Share
 them in the comments.

1 comment:

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