Window of opportunity

May of you have heard about the window of opportunity,  commen term in bodybuilding - it relates to time periods (windows) where body can utilise more nutrients than at any other time during the day.

There are two main windows that should be utilised or be of greatest concern,  Breakfast & Post -workout.

Breakfast is of the utmost importance, not only is it the corner stone of any good diet but it akso sets the pace for your metabolism throughout the day and more importantly,  its stops catabolism from the "fast" going without food for 8 hours while sleeping.

Post-workout - supplementation and good nutrition as quickly as possible following your weight training session.
At this time body is also going catabolic so firstly its to stop this from continuing.
Body is very open to nutrient uptake following session due to a higher sensitivity to insulin,  which means morw nutrients can be utilised to speed recovery and promote protein synthesis.

In the morning I woukd suggest using more use of fats, carbs yes but fats will have a slower burn keeping you fuller and sugar levels more stable (nuts, natural peanutbutter,  eggs, milk)
Post-workout,  fat should be avoided foe the most due to it slowing down the absorption process of nutrients,  and at this stage you want fast, the fastwr the better, so no fats directly after training. Think whey protein,  high molecular carbs such as vitargo,  followed by chicken and rice or potato or pasta.

For more advanced trainees the use of high sugars or simple carbohydrates are used at these times to furthermore spike insulin levels to drive more nutrients into worked muscles, but thats a chapter by itself.

To make the most of these two windows, make sure you have necessary things in place,  if you know you gonna be busy pack in a shake, always make time for breakfast,  have food prepared for oost training, dont waist the window making the food, spend the window eating it;-)

By making more of these two times in your daily routine, you'll be surprised at how much it adds up to greater recovery,  faster metabolism,  better results.

Gluteus

The gluteus maximus is the largest muscle in the human body, but (excuse the pun) one that is very under trained, the gluteus is active in many exercises like, squats, lunges, leg pess, most quad movement will invole gluteus,  but very rarely do we isolate this muscle for a more targeted focus.

I have added some pics of more isolated/specific exercises that targets gluteus more directly.
Lunges is great for gluteus,  do keep in mind that a full range of motion and a long stride is needed to fully incorporate the gluteus in lunges or any type of quad training.

Squeezes and flexion are also valuable underutilised tool that works
Just flex as you stand and talk or washing dishes or whatever... flexion is exactly what you are doing in a gym just with added weight, same principals apply to just flexing there is just no added weight. Sqeezing and flexing muscle makes the muscle harder and more firm, so sqeeze it like it owes you money.

Many aerobic/fitness classes have this in there routines, so if doing it by yourself is a bit scary or you feel to shy, do a class with friends till you are more confident and comfortable then you can start doing your own thing.

Stabilisation (the plank)

Doing planks is a very good exercise for the entire abdomen,  the problem is very little people do it correctly,  but too high, but too low, knees bent and so forth. ..

The idea behind this exercise is exactly as the name suggests - plank - the idea is to make thighs and abdomen hars by contracting these muscles to form a straight plank like shape between the outer post which is your toes at one end and your forearms at the other side.

As your muscles fitueg under the stressor (gravity) the body will start fighting back and you'll either lift bum to decrease stress or relax between the "posts", this is where you need to fight back and work hard to keep your structure as stable and straight as possible,  when this is no longer possible then the set is over.

Adding weight to this exercise I would highly recommend. .. a big dont.
This is an exercise that leaves the abdominals very open and exposed so lower back will be involved to help counter, by adding weight to an all ready complex exercise will only increase the risk of injury....

To increase the intensity you can tey the following.
- decrease rest between sets
- blow air out of lungs and contract as hard as you can hold for few and release, but still staying in plank form.
- move forearms further away from toes to increase stressor
- try dong planks last in your abdominal routine, this will axt as a pre-fitueg principle and muscles wont be able to handle the same stress as previous due to exhaustion from other exercises.

If this is a new move to you then I suggest doing it first in the seasion while muscles is still "fresh" and have enough energy to execute correctly.

If not sure...ask please.

Food groups, macro nutrients and putting it all together

Health eating includes a variety of foods from all five food groups, to provide the essential vitamins and minerals,  healthy essential fat, fibre,  proteins and carbohydrates...

Protein is king, but not all proteins are equal.
Best sources includes...
-eggs
-chicken breasts (fillet with no skin)
-lean mince
-lean steak
- fish (salmon,  hake, tuna)
-soy products (use as alternative)
-rice and lentils (the combo of grain and lentil provides complete proteins for body to utilise.

Carbohydrates (energy sources) whole grain and low gi works best to keep insulin at bay and blood sugar levels stable.

- Oats
- rice
-quinoa
-whole grain low gi breads and cereals
-sweet potato
-pastas

Fats and oils - essential is what we aim for due to the facy that body cant make these fats so we need to introduce it via our dietary intake.

- olive oil (keep it cold, heat destroys the chain and fats become less desirable
-nuts and seeds, (almonds, unsalted peanuts,  brazil nuts, pumpkin seeds)
-avo's
-Flaxeed oil and coconut oil

Fruits - provide plenty of micronutrients but they also carry a high fructose (sugar) so tick to low gi fruits

-apples (strong antioxidants)
-bananas(high in potassium)
-pineapples (digestive enzyme bromelain, helps break down food)
- oranges (vit. C and fibre)

Vegetables - avoid starchy vegetables like potatoes,  go for low gi groups...vegetables should form the bulk of your carbohydrate intake.

-spinach
-broccoli
-cauliflower
-cucumbers (raw)
-carrots (raw)
-onions
-fresh garlic

When putting together a nutrition plan use these as your options. If you are not 100% sure go see a health care professional -dietitian or nutritionists.

You are what you eat so make sure you are feeding your body with the right nutrients to yield the best results.

BCAA

Bcaa's... branch chain amino acids

Bcaa's is the fundamentals of muscle...the building blocks that makes and repairs muscle and the development there of...

Bcaa's is very important for any athlete who is serious about recovery and optimal development...

Chicken is very high in bcaa's...you also get it in powder form or pill form, if you are not already making use of this supplement in your arsenal. ..pls do so...it is essential if you are serious about training...

Bcaa gets used directly by muscle, therefore its highly beneficial to use to keep you from hoing into a state of breakdown (catabolism) muscle starts eating away at muscle to provide the fuel that is needed to continue, this is negative and if muscle building is your goal, the one thing you should avoid at all costs.

Reasons to use this supplements
- muscle repair and growth
- improves mood, concentration and sleep
- improves immune function and maintenance of general health
- aids in health digestive tract
- enhancing physical performance and restricts cortisol release during training (cortisol is the hormoan responsible for catabolism,  stress enduced,  any form of stress not just training related).

Hope this sheds a little light on the top of branched chain amino acids ( bcaa's)
Bcaa's is widely available at pharmacies or supplement shops.

Good ratio to look for on labels
- 5g dose providing
- L-leucine;  L-valine; L-isoleucine
- 3; 2; 1 ratio meaning that L-leucine must be the highest, L-valine second and L-isoleucine the lowest of the chain.

My recommendations on dose - 15-20g a day depending on training status.
-5g apon waking to stop catabolism
-5g, 30 min pre-traing
-5-10g immediately post training
- if recovery is not up to par then an additional 5g can be added before bed.

Ab training routine for beginners to intermediate trainers

Abdominal training is highly beneficial for one and all, its relevant for the average gym goers to the highest sport profession.  Having a strong midsection has many many benefits,  good posture,  fewer back problems, better performance, smaller waist just to name a few...

Abdominal training should form part of your normal training routine atleast 2-3 times a week,  for beginners I recommend 1-2 a week just to speed recovery at first, abdominals is very fit muscles once they are activated and can be done full force 6 days back to back and no sign of fitueg but thats for advanced to professional levels and is not not needed to sculpt a healthy strong defined mid section.

Ab training routine for beginners 1-2 a week.

Crunches on floor knees bent (put hands on quads, crunch and slide hands till knee caps are in palm of hand and slowly return to starting position) 3 x 15

Bridge also known as Plank (forearms and feet is the only oarts touching the floor while you suspend your body like a brige between the to anchors so to speak forearms and feet, back must be straight at all times,  form is crucial here. 4 x failure slow and controlled.

Hanging leg raises on support frame- for beginners start with legs bent to get the form and contraction correct. Make sure back is straight and firm pushed back into back cushion. Slow and controlled contract abdominals to bring knees up till thighs are parallel with floor and slow return to starting position,  do not swing and use momentum for this will defeat the purpose completely.  3 x12-15

Rest for beginners should be 90-120 sec. between set to provide enough rexobwry so sets can be completed as you progress rest time will be decreased.

Intermediate trainers 3-4 x a week

Hanging leg raises on support frame - legs closw to straight, keep slight bent in knees. 4 x 12-15

Bridges / Planks 4 x failure try and move forearms and feet further apart to increase workload on abdominals but do not sacrifice form for over load.

Cable crunches - standing or seated at cable machine bar attached to cable hold firm behind head and crunch the weight downward like a normal crunch just witj added weight, keep movement slow and controlled, focus on contractions, its not a big movement(range of motion is compact and short) its small and powerful,  keep constant tension in muscle for entire set, once set start abdominals should remain in contraction till weight is returned to base and you step out. 4 x 15-20

Sit -ups on roman chair - pretty straight forward,  just check your form, back should be straight with abs doning the work not the lower back, if you feel lower back working 2 possibilities is responsible,  either you are to fatigued to keep good form or you are doing it wrong. Do this exercise first to avoid the fatigue factor. 4 x 12-15

Rest for intermediate 45 - 60 sec. Keep things moving, catch breath, slow breathing down take a sip of water and hit it again, stay focused and on point.

This routine will send you on your way to a healthier stronger midsection.
Always focus on contraction and good form, as we all know rome wasnt built in a day, take your time and do it right, correct training heelds great results all the time.

Summer is around the corner, start sculpting now and avoid disappointment.

Fat burning and supplements

When looking at supplements thats gonna give you bang for your bucks there are a few things to consider...

CLA- (conjugated linoleic acid) this is a natural facilitator for fat loss by increasing the enzyme Lipoprotein Lipase, wich breaks down fat and also very effective at blocking estrogen and interferes with estrogen signalling in breast cancer cells, therefore slowing down even preventing breast cancer and gynocomastia in male bodybuilders. Effective dose - 2500 - 3500mg a day

Green Tea Extract - fatburner and powerful antioxidant
Green tea has many health benefits but for this segment im only gonna touch on fat burning. Green tea significantly increases thermogenesis and calorie expenditure over 24 hours by increasing the respiration rate of brown fat cells...
Effective dose - 75-90mg per serving 2-3 times a day with meals.

Guarana Extract (caffeine)
Energy boost and fat burning.
Caffeine as you know is a central nervous system stimulant,  increased alertness and more focus. Caffeine enhances energy and power output to increase fat metabolism and delaying onsets of muscle fatigue.
Effective dose- 200mg twice daily 6 hours apart.

L-Carnitine - cellular and mitochondrial energiser.

Carnitine is a potent fat burner because it is responsible for the transport of fats into the cells to be used for energy in the body. By raising the level of muscle carnitine, you support the fat burning process, and because your body becomes more efficient at processing fuel, it will increase your energy levels. Elevating carnitine will also improve physical performance by burning more fat, sparing glycogen, clearing muscle lactate, and increasing anabolic hormone response but that foe another time.
Effective dose- 500mg 2-3 times a day

These are all save and effective supplements for fat loss,  you can use them alone or in a fatburning combo by supplement companies, just make sure its all there and at the effective dosages; -)