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My take on the whole thing

My take on the whole thing. Zach Welshman. Plan Overview. Area 1. Area 2. Getting a split that suits. Cardio Clarification. The Nutritional war. Supplementation Recommendations. The Aim of the game. Area 3. Area 4. Area 5. Main Content Page Layout. The Nutritional War

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My take on the whole thing

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  1. My take on the whole thing Zach Welshman

  2. Plan Overview Area 1 Area 2 Getting a split that suits Cardio Clarification The Nutritional war Supplementation Recommendations The Aim of the game Area 3 Area 4 Area 5

  3. Main Content Page Layout • The Nutritional War • Supply Vs. Demand. • Good carb Vs. Bad carb • Timing First Create the demand in the gym then supply your body with the nutrition to grow and progress Good carbs : Complex carbohydrates e.g., Sweet potato, Brown rice, brown pasta, whole wheat pitas. Bad Carbs : Simple sugars e.g., Coke, candy bars, all the nice stuff. What overrides a good carb and a bad carb is timing. Pre and post workout perfect for Simple sugars, for that burst of energy for your workouts. Through out your day you want complex carbs, for sustained energy levels

  4. Lifting Splits Getting a split that suits Examples of splits • Every one has various commitments, so for you as a person, you need to plan when you have free time to fit in your gym session. 45mins-60mins is plenty of time for a good workout. • 3 day split, Mon, Wed, Fri • 4 day split, Mon, Tue, Thurs, Fri • 5 day split, Mon, Tue, Wed, Thurs, Fri • If you are new to lifting I suggest that you take it easier than going in hard at first as it’ll be too much at once to handle

  5. Cardio Training There are 3 types, 2 of which I use • Steady state cardio – e.g. 45mins-60 mins at a maintained heart rate, this is the most common cardio and is good for fat loss at the start of an exercise program. • High intensity Interval Training, 30s Maximal sprint 30s rest, this type of cardio shouldn’t last more that 15-20mins, and you will burn more fat throughout your day using this method. Improves the anaerobic conditioning

  6. Supplementation Recommendation This is a guideline I used to achieve my results • The supplement list : • Pre-workout – I like to use a pre-workout drink as I train first thing in the morning. • Whey protein – fastest absorbing protein, key in the PWO shake • BCAA’s – used in the rebuilding of muscle tissue • Glutamine- most abundant amino acid and aids the recovery process • Creatine – A naturally occurring substance, used for energy output in explosive movements. • HMB – Helps preserve muscle tissue, puts like an o-zone layer around the muscle • Dextrose – simple sugar that replenishes energy stores and also helps transport the above nutrients to the muscle tissue • How much should you take? • Post workout I recommend : • 0.25g Whey protein per lb. of bodyweight • 2-5g of BCAA’s Glutamine Creatine • 1-2g HMB • 0.45g Dextrose per lb. of bodyweight

  7. The Aim of the Game • Getting in shape will give you unparalleled confidence in yourself. • Your goal should be progression in every session. • Its time to stop being that average personyou used to be… and make Being healthy a part of your lifestyle • It will take time, but with persistence you will become the person you want to be and enjoy yourself tenfold. • The key to being successful is productivity

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