Gaining Muscle With Carbs

By Karen Sessions NSCA-CPT
aka: MsFit

In this issue:
1. Monthly Quote
2. Gaining Muscle with Carbohydrates
3. Online Personal Training
4. Learn More Great Female Muscle Gain Techniques

Learn The Most Prized Women's Bodybuilding Tips And Techniques To Build Muscle And Melt Body Fat!

Discover The Truth About Weight Loss And How To Keep It Off For The Rest Of Your Life!

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Monthly Quote:
"Every Successful person 'Did'."
~Joyal Mehta
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Gaining Muscle With Carbs

There is a lot of information available to us on carbohydrates and many are confused with the numerous conflicting ideas. I think perhaps the biggest mistake is that the majority of the people try too many programs and don't give any of them a chance to work.

Another common mistake for those trying to gain muscle size, power, and strength is eating insufficient carbohydrates. There are many trying to do a low-carbohydrate diet to gain size. As nice as that would be, it's rather difficult, if not impossible. Granted, you can gain some size over a period of years on low carbohydrates, but many want results much quicker.

Why carbohydrates are important

Carbohydrates are important if you want to build muscle mass and strength. They are the primary source of energy for activity, especially weight training.

Those who train heavy with maximum intensity deplete their glycogen stores. This leads to a greater need of carbohydrates for fuel and glycogen replenishment. Carbohydrates are also necessary for digestion and utilization of fats and proteins.

Build Dynamic and Feminine Muscle!


How to incorporate carbohydrates in your diet

For overall balance, combine your carbohydrate with a complete protein to form a meal and to spare lean muscle tissue during training. Carbohydrates and protein should compose the bulk of your daily caloric intake, while keeping fat on the lower end.

Choose unprocessed complex carbohydrates, such as oatmeal, brown rice, sweet potatoes, potatoes, etc. These are best since they digest slowly and keep the blood glucose levels stable. To ballpark your carbohydrate intake, (men) multiply your bodyweight by 3, and women use your body weight times 2.

Timing is everything when taking in carbohydrates

It is imperative to consume some complex carbohydrates prior to training to fuel your heavy and intense workout. If you don't have adequate energy, you will not train to your full potential.

There is an anabolic window that occurs within 20 minutes following training, when your muscles are depleted of glycogen. This is the optimal time that your body can utilize nutrients 100%. Not only is it is vital to consume complete protein at this time, but also complex and simple carbohydrates.

This immediate intake of protein and carbohydrates puts you in an anabolic state. The sugar from the simple carbohydrates will shuttle the carbohydrates, protein, and nutrients to the depleted muscles. This post-training nutrient intake also aids in recovery and growth by enhancing tissue repair by delivering amino acids and nutrients to the depleted muscles.

 

Sculpt and Finely Detail Your Muscles for The Competitive Stage!

 

Understand that the body can only tolerate high glycemic simple sugar to its advantage following an intense training session, not all day. While insulin is an anabolic hormone, it is also a fat producing hormone, and when too much insulin is secreted it can't be used properly. A constant supply of too much sugar will result in insulin sensitivity, borderline hypoglycemia, and fat gain.

Be sure your food choices are fresh and natural and you will receive much better results in your training, muscle growth, and fat loss.

Fitfully Yours,
Karen Sessions NSCA-CPT
MsFit

P.S. For more ADVANCED tips on carbohydrates and other macronutrients that can SKYROCKET your muscle gains, check out Iron Dolls!

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Online Personal Training

Are you getting bored with your fitness program?

Are you frustrated with not making any progress?

Are you having trouble staying consistent with your fitness program?

Are you unsure of how to construct a proper eating and exercise program?

If you answered yes to any one of the above questions, then online personal training is for you! Whether you need assistance with getting an exercise routine started or looking for suggestions on how to improve your current workout regimen, online personal training will make the difference in how successful your program is.

Working with an online personal trainer can help you:

	Become a more consistent exerciser
	Eat a more healthy diet
	Provide better and quicker results
	Make you accountable
	Allow you to get the most out of each workout.

Sign-up for your online personal training program today and get the body YOU deserve!

Angee Casson's awesome transformation!

Fitfully Yours,
Karen Sessions NSCA-CPT
aka: MsFit

 

**The contents of this newsletter should not be considered as medical advice. You should consult a physician before starting a fitness program.

This newsletter is protected by copyright, 2004, Karen Sessions, All rights reserved. You may use this newsletter in your e-zine or website as long as the copyright and links remain intact.**