We’ve been promising it, and now you can enjoy the first issue of The MuscleTalker – your newsletter exclusive to MuscleTalk.co.uk members.
This newsletter is for you, the members, so please give us any feedback of what you would like to read here. In each issue we will have some nutrition and training information, news of what’s happening on www.MuscleTalk.co.uk, as well as great links to offers on supplements. Anything else you want... let us know!
For those of you who are more recent members of MuscleTalk here’s some background: The site is owned by James and Jason, both UK State Registered Dietitians, who set it up in November 2000. At the onset there were just 3 moderators, James, Jason and Nick. However, during 2001 MuscleTalk expanded beyond our wildest dreams and we now have a great team of dedicated and loyal moderators (more coming soon too!) and some top class members and board veterans! There have been loads of improvements to the site, you’ve probably noticed a few in the past two weeks, and, as we continue to grow and grow, there’ll be loads more!!
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I hope you’ll enjoy The MuscleTalker
** May Nutrition Tip **
-- Nutrition and Early Morning CV – by James Collier BSc (Hons) SRD
If you are trying to cut up it’s important to incorporate some cardio-vascular exercise into your regimen. The best time to do this is on another day or at a different time of day to when you train with weights, so many choose to hop on the bike or treadmill first thing in the morning. But what about optimal nutrition around this time?
It is rightly said that, in order to maximise fat loss, CV should be done on an empty stomach. But we are bodybuilders so we want to maintain/build muscle at the same time as losing fat. Remember that insulin levels are naturally highest first thing in the morning and this hormone helps put protein into muscles - an ideal opportunity to get some protein in. Also exercise is catabolic, and as you burn fat for fuel you also utilise protein, so cardio exercise on an empty stomach means that you may burning muscle as well as fat and are missing out on an anabolic opportunity. My recommendation is to have 20-25g of rapidly absorbed protein (eg whey in water) when you awake prior to exercise.
When you’ve finished your morning CV exercise there is another opportunity to have protein and you’ll need some complex carbs to give you the energy. Have a healthy breakfast like high fibre cereal and skimmed milk with fruit and you may also want to supplement this with more protein from food or powder sources.
I hope this helps you early morning exercisers!
To learn more about bodybuilding nutrition have read of Informed Bodybuilding Nutrition ebook by James Collier BSc (Hons) SRD visit:
Click here
** Training Tip **
- Warming Up and Stretching – by Devildave and Ozzy
One of the most important aspects of working out is the warm-up. This is all to often neglected. Warming up is essential to prevent injury and increase your gains; it relaxes the muscles and allows them to be stretched more efficiently. It will also improve your circulation by dilating the blood vessels to the muscles. Exercising without warming up may causes muscles to work without enough oxygen supply, forcing them to use anaerobic processes respire. As a result lactic acid accumulates and muscles may become fatigued. Cold muscles and tendons are more prone to injury and tears, thus warming up helps to optimise training.
Muscles, ligaments and tendons are designed to be flexible, but when cold they are stiffer, so it is advisable to gently ease into your stretch patterns. Focus largely on the area to be worked in your routine, but remember secondary muscles will be used. Begin your stretches at a moderate intensity and, as the body loosens up, you should be able to stretch harder. A stretch should be lengthy enough to fully open the muscle, but remember that you must not ‘bounce’ in your stretch as this places unnecessary pressure on the muscles. A stretch warm down can also help to keep the blood circulating through the used areas. Again stretching should be concise and lengthy to ensure a good warm down.
Train safe!
The articles in The MuscleTalker are for information purposes only and are the sole expressions of the individual authors opinion and are those not necessarily shared by the owners of www.MuscleTalk.co.uk