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To be honest there is no secret and there is no magic bullet that will get you the results that you want overnight. If there was the enormous amount of money spent on this industry would have found it and the world would have been told it all by now.
But although there are no big secret weight lifting tips there certainly are a few tricks that will help you get faster and better results. This article is going to briefly discuss a few of them that you may not have considered and if you apply them you will certainly improve your results.
The first important point to mention is to track your progress because it is very easy to imagine that things are better or worse than they actually are. Using a decent set of scales with the ability to measure body fat is a good start as it will not only help your motivation but will tell you the results from your efforts.
If you are current lifting weights then you will know very well that you need to watch your diet and nutrition. Keep the saturated fat and refined carbohydrates DOWN. What that means is to keep your daily diet to no more than 25 percent total fat, and no flaky, flimsy, fatty pastries, refined sugars, colas, biscuits, cakes, sweets etc.
Research has shown that training with a high intensity for more than 45 minutes can actually cause a catabolic effect in your body. So you need to make sure that you are concentrating your workouts on high intensity and short so that you are not training for hours at a time.
If you are training correctly with high intensity then you need to spend a bit of time on planning your diet. Meal timing according to exercise intensity and workout duration is one of the most crucial aspects of any exercise regimen, and weight training is no exception.
It is a very good idea to take a pre-exercise protein 'shooter' with about 20 grams of protein with skim. Within 30 minutes of a solid workout, eat or drink 20 grams of protein with at least the same amount of carbohydrate and more if the workout has been of long duration and high in intensity and includes cardio.
If you train hard for 4 or more days each week donít skimp on your carbohydrates that you eat. You need it to protect your muscle protein from breakdown and to replace glycogen stores. But your carbohydrates should be highly complex and not simple sugars like white bread.
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