If you've been lifting weights for awhile, you've no doubt picked up on a bunch of tips from guys who seem to know what they're doing. That, or you've scoured some magazines and read some articles, determined to get the right formula for maximum muscle gain. And you've got results, but now you're looking to fine tune, to improve, to take it to the next level. Here are three tips from the experts to take your common wisdom to expert level.
A common practice is to chug some coffee before working out. The reason being that caffeine has been shown to help stimulate your metabolism, boosting weight loss as you work out and helping you bust out more reps as you exercise. However, there's a way to do it better: instead of drinking coffee, drink green tea. That's right-green tea can help you in ways that coffee can not. A recent review of 15 studies found that the combination of green tea extract and caffeine caused in greater weight loss than what coffee could provide alone. In addition, gree tea is an incredible health supplement, giving you numerous side benefits beyond weight lifting. So ditch the espresson, and grab the tea bag.
Another commonly held piece of wisdom is that the more testosterone in your system, the better your results. That's why juicers inject steroids, seeking to max out their testosterone levels artificially. Drugs side, you can raise your testosterone through intestinal compound exercises like squats or deadlifts. However, research from the University of Connecticut has demonstrated that taking 2 grams of L-carnitine / day (a common amino-acid) prior to working out may also help boost the number of testosterone receptor sites in your muscles. This means that more testosterone can bind to your muscles, raising the efficiency level of tesosterage usage.
There is a commonly held but mistaken belief that carbs = fat. Novices hear that, and cut out all forms of carbs from their diets. Of course the issue is much more complex than that simple equation allows for, but the truth is that you can eat as many veggies and fruits as you like. A Penn State study found that a 12 month diet rich in veggies and fruits helped the subject lose fat faster than a low-carb diet. Plus, like the green tea, there are a host of side health benefits from eating veggies and fruits, so make sure to get your daily max.
Source by Phil Tucker