#BYOBT Health and Fitness Meaningful Monday Tip: Working out does not make you bulky, what you are eating does. It doesn’t matter how much you lift, you are not going to get the results you need without the proper eating routine. We are going to discuss how to bulk up and how not to bulk up followed by a workout challenge. A general formula on how to bulk up is: eat double the amount of calories your body needs spread throughout the day, every three hours, with one of your biggest meals eaten before you workout; this gives you more energy to lift proper workload (80-95% of 1 repetition max) needed to obtain your desired results. Eat within the hour post workout and again after an hour and a half has passed then go back to your regular schedule for meals. Here is a general formula used on how not to bulk up: Eat every three hours consisting of some meals and some snacks, careful not to exceed calories needed for your BMI and/or weight loss goals. The meal prior to workout should be easily digestible, my favorite pre workout meal for example is a banana with a tablespoon of peanut butter which can be substituted for a tablespoon of honey or another natural spread with mindful consideration of allergies and your doctor’s recommendations based on wellness. When working out, lift about 65%-75% of your maximum strength at high repetitions of about 12-20. Post workout meal is a protein shake in an hour, after which continue with normal eating regime about three hours later. #BYOBT BONUS TIP: TO BULK – have a protein shake with each meal///
NOT TO BULK – supplement a protein shake for two of your meals each day.
#BYOBT Tip Workout Challenge: 4 sets of 15 repetitions of the following exercises on ‘back day’:
Overhand Pull Ups with Wide Grip
Seated Machine Rows
Bent Over Single Arm Dumb Bell Rows
Seated Lat Pull Downs
Underhand Chin Ups with Inside Grip
TAKE CHARGE OF LIFE. #BYOBT – BE YOUR OWN BOSS IN HEALTH AND FITNESS TRAINING!