BARDI77

Hi 2 All BodyBuilders/Trainers...

I have just started exercising. I have 2 questions about my Training Schedule.

1- Is it harmful to exercise everyday ? I exercise my upper body section everyday and don't feel tired or don't feel any specific pain in my muscles or joints. I like to continue exercising everyday to get better results unless it is harmful for my muscles.

2- What is the best thing to drink in the gym while exercising? Water ... or anything else?

3- What is the best carbohydrates I can eat? Should I consume the carbohydrates right after exercising ?


Thank you for your attention .

TiddlyPom

I can answer your carbs qu.

Go for complex carbs. So brown wholemeal whole grain bread. Brown pasta. Long grain rice, or brown rice (Long grain is lower GI but has less fibre in it than brown) Jacket spuds with skins. If it's white, or made from white flour, don't eat it.
Keep off simple carbs such as sugar, fruit juice etc. Fruit juice is better if it has pulp in it, but otherwise, avoid.

Centurion

Answers in red. Have a surf of the internet. Try these sites.

www.crossfit.com - look at the forum section on nutrition specifically.

http://www.t-nation.com/free_online_forum - everything you wanted to know about bodybuilding but were afraid to ask.

Ultimately the best advice I can give any novice is make a plan. Set out your week and what you are going to do. Stick to it and write everything down in a journal.

Consider asking a personal trainer to write a plan for you, including nutrition. However, herein lies the danger, many trainers now days are simply Cert IV trainers with no real idea as to sports specific training or strength and conditioning. So, get advice from people who LOOK like what you aspire to be and train the way you want to train. They have walked the walk and continue to do so.

TiddlyPom

Creating insulin spikes is healthy? When did that happen?

The protein will surely slow down the insulin release anyway, won't it? And the carbs will ensure the protein absorbs slower... so does it actually spike?

johnnyx0

It's OK if you're exercising different muscles, as Centurion says. The muscles need to recover for 24-48 hours between workouts as this is where all the improvement is made. Basically a muscle rips and tears it's fibres in a workout and the muscle lays down new fibres over the top (like scar tissue). Without the recovery phase you'll just continually reopen the same tears and not make any improvement.

Split your routine into upper/lower body or push/pull exercises, and do that three times a week. It is very important to have at least one day off a week completely for your energy system and adrenals etc, to recover.

And as you are just restarting your exercise go easy otherwise injury city is around the corner....

TiddlyPom

I was being serious ...

Centurion

The science behind the intake of high GI carbs and protein immediate following exercise in the 30 minute window is documented widely and something which is common place in professional level sports teams and exploited widely by strength and conditioning coaches.

In essence the insulin spike inhibits muscle protein breakdown. Here is an excellent article which explains it more in depth.

http://www.protraineronline.com/past...5/article4.cfm

johnnyx0

I'd say 0.3 - 0.5grammes of carbs, per kilo of bodyweight, and the same amount of protein, for a full recovery after a very hard session.
So if you're 80kgs, then have a meal with 25-40g of carbs and the same protein.

BARDI77

Thank You all for your precious helps.

TiddlyPom

Thanks C. That's really interesting.