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The Magic Formula

The Magic Formula: Is there really a secret to fitness success?

                The question in the title can be taken in many different directions. I know there are people reading this right now that are looking for me to explain a short cut or an easy way for them to achieve success. Sorry, that’s not what I mean. Other people are more realistic and think there is no magic formula and it takes years of hard work to actually achieve substantial fitness goals. Unfortunately the second group is also wrong, however hard work is very important. What I am about to explain is what I refer to as “The Magic Formula”. The Magic Formula contains three pillars of fitness. Once you have each one of the pillars mastered you hold the keys to achieving your goals.

The Magic Formula

Pillar 1- Nutrition

Pillar 2- Recovery

Pillar 3- Training

This is a fool proof plan. If you have all three pillars in “The Magic Formula” mastered I can personally guarantee success will be much easier. The hard part is mastering the formula and applying it properly. Remember everyone’s body does not react the same way, therefore there are a bunch of different nutrition, recovery and training techniques to get the job done, your job is to figure out what works best for you.

Muscle Building Tips Part 2: Recovery

Muscle building tips Part 2: Recovery
In part two of muscle building tips I am going to cover the topic of recovery. This is something that is often overlooked by bodybuilders and fitness enthusiasts alike. The problem is without proper recovery you end up doing more damage to your body then good. Use these following tips to get the most out of your workouts every time you train.

Over Training or Under Recovery?
The topic of over training has become a much more familiar word in the bodybuilding world as of late. Back in the seventies and eighties overtraining was unheard of. During that time it was common for bodybuilders to train twice a day for 2 or more hours each time, six days per week! That sounds crazy today but that was the norm during that time period. I myself prefer to call overtraining under recovery instead. I do not like the idea of putting a limit on how much or how hard someone can train. Now there are limits on how much you can do however, there are some factors to take into consideration. For one, everybody’s recovery abilities are different. What might be overtraining to one person is under stimulating to the next. You almost have to do some trial and error with yourself to figure out what amount of training is optimal. Remember more is not always better. Having a poorly designed training plan is probably the most common reason for someone under recovering from their workouts. If your program is not specifically designed for you and around your recovery abilities then there is a good chance you are not getting the most from your workouts. Like everything else nutrition plays a huge role in recovering from your workouts especially when someone is trying to lose fat. When your body is in a negative calorie state it becomes harder for your body to recover because it does not have the materials it needs. If your nutrition plan is well structured this will not be a problem. A good supplement program also comes into play here. One of my favorite supplement combos is BCAA’s combined with Glutamine. These four amino acids play a huge role in recovering from your workouts. Take this supplement combo during and after your workout to enhance recovery. Also having a good protein powder is essential, make sure to get in a protein supplement around your workouts. Another important factor to consider is sleep. Without enough sleep your body does not have a chance to recover from the day let alone intense workouts. Shoot for 7-9 hours per sleep each night. Lastly I want to talk about stress. Working out is a cause of stress so it is important to limit outside stress when training. The enemy here is the stress hormone cortisol which limits ones recovery ability. It is unavoidable to some extent but try to control any outside sources of stress as it will enhance your recovery abilities.
Use these recovery tips to make sure you are getting the most out of every workout!

Up next Part 3 of muscle building tips: Training