Pre-Workout

8 Great Foods to Eat Before and After Your Workout canaya thumbnail by Courtney Anaya, CPT courtanaya muscleandfitness.com

Top off your protein and glycogen stores with the right foods – pre- and post-workout.
*recommend a peanut butter jelly sandwich with banana that has potassium to prevent soreness
What to Eat Before and After a Workout By Kati Mora, MS, RD fitnessmagazine.com
Ready to sweat? Not so fast! Here, the best foods to eat before and after a workout, so you can fuel up the right way. Munch on these for your best sweat session yet.

” Before: Whole Wheat Toast with Sliced Banana and Cinnamon

When it comes to gearing up for workout, carbs are your gym BFF. The key is to have a mixed bag of complex and simple ones so that the release of energy during your workout is slow and steady throughout your routine. Whole-wheat toast with fruit gives you both types of carbs with the bonus of being super easy to digest. Complex carbs will keep your motor humming, while the fruit adds an extra kick of energy. For those training for a race, bananas are perfect in raising potassium levels, which drop when you sweat a lot. For an added bonus, add a dash of cinnamon. The spice has been linked to stabilizing blood sugar and improving brain function.
Find out your BMI!..”

10 Best PRE WORKOUT Meals | What to Eat Before a … – YouTube

Gravity Training Zone – Fat Loss Experts
“…For this video lets pretend that you’re the type of person that responds very positively to eating before a workout. The big question that you probably have is what should you eat to maximize your performance? I want to give you the 10 best proven pre workout foods.

1. Bananas – These are great because they’re easily digestible, and provide your body potassium, which you’ll be needing because I”m sure you’re going to be sweating really hard during your workout. Any fruit before a workout could help, try mixing it in with some protein source such as fat free Greek yogurt.
2. White Rice and brown rice mix. This was always one of my favorite pre workout meals. You eat the white rice for fast easily digestible energy, and you eat the brown rice for slower digesting longer duration energy. When you have both your energy levels should stay high throughout your entire workout. Have this with some chicken breast or legumes ..”

Workouts

Bench Press

6 Worst Things You Can Do to Get a Bigger Chest
Eric Broser thumbnail by Eric Broser BroserBuilt
These common pec training missteps will put a quick halt to your chest gains.

3 Easy Tips for Building a BIG CHEST Fast!


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Buff Dudes / Fitness / How to Build a Big Chest Fast the Best way with just 3 Easy Tips.
Shot n’ Edited by: Hudson
Starring: Brandon White”

5 Best Exercises For A Bigger Chest Stephanie Lee Training → Workouts
December 13, 2016 bodybuilding.com
“..The exercises themselves may look simple enough, but it’s up to you to dial up the intensity by giving yourself less time for rest. “I like to take as little rest as possible,” says Grage, suggesting that you take 15-20 seconds of rest between your sets…”

=> Kinematics

Bench Press kinematics biomechanicalbenchpress.weebly.com
“..The variables that we will be evaluating are time, vertical displacement, vertical velocity, and vertical acceleration. Displacement is the change in position of an object from start to stop, in which the object here is the bar (3). Acceleration is then the change in velocity over time; velocity measures how fast an object is moving in a certain direction (3). The subject will go through 4 stages. Starting with the bar on their chest and moving up, is the acceleration phase. When the person struggles this is considered the sticking phase, which is then proceeded by the maximal strength stage and lastly the deceleration phase as the bar returns to the resting point on the chest (2) During the acceleration phase the subject needs to create enough acceleration to carry them to the sticking point. The main goal is to complete the lift and get through the sticking phase.

..”
Biomechanics of the Bench Press ptonthenet.com
“..Movement Pattern

Lower the barbell toward your chest, by flexing your elbows while maintaining scapulae retraction. Lower the barbell until a slight stretch is felt in the pectorals. Avoid letting the low-back arch, the head to jut forward, or the shoulders to shrug during this motion in order to maintain an ideal and safe posture.
Preserve the natural curvature of the lumbar spine (low-back) throughout the entire lift. In other words, keep the spine in a neutral position. Elite powerlifters may perform the lift with excessive lumbar extension (arched low-back), but this position is not advised for the general fitness enthusiast unless properly instructed, and the person has a specific goal to increase 1 repetition maximum performance.
Aim to perform the exercise through a full range of motion unless mobility/flexibility deficits restrict motion or pain/pinching sensations are felt in the shoulder region.
Press the barbell back up to the starting position by extending the elbows and contracting the chest.
..”

-Incline

//platform.instagram.com/en_US/embeds.js

-Decline

#declinebench I slightly do less weights compared to my regular #benchpress

A post shared by Healthfitnessguru (@healthfitnesslifeguy) on

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https://goodnewshealthandfitness.wordpress.com/2015/07/27/fitness-morning-routine-different-types-of-push-ups/

Post Workout

Chest-Building Nutrition: Tips And Meal Plan For A Bigger Chest Shannon Clark August 15, 2017 • 4 min read bodybuilding.com

“…Will Chest For Food

Don’t let the fact that you’re ‘bulking’ make you think you can fill your diet with whatever you want. If you consistently put highly-processed, sugary food into your body, you’re not going to feel well and you will gain more fat than muscle.

Choose lean protein sources like chicken, lean beef, fish, egg whites and whey protein. Your carbs should be complex and come from brown rice, sweet potatoes, barley and oatmeal. You’ll still need fruits and veggies. To get good fats, consume plenty of flaxseeds, fish oil, avocado, nuts and natural nut butter.

Avoid foods with trans fats or excessive saturated fat. They don’t support lean body composition. Some saturated fat is okay to include and even beneficial for testosterone levels, but it shouldn’t overtake your unsaturated fat intake.
Sample Meal Plan

A 180-pound guy looking to ad..”
*see Health: Nutrition Macronutrientsgoodnewshealthandfitness.wordpress.com


What Foods to Eat to Get a Big Upper Chest by BRIAN WILLETT Last Updated: Sep 11, 2017 livestrong.com
“..Although building an impressive set of pectorals — the muscles of your upper chest — requires dedication to an effective workout plan, you also need to make good nutritional choices. Even if you have the best chest-building workout plan in the world, poor nutrition impairs your progress toward building a big upper chest. Consult a doctor before starting a workout plan or altering your diet dramatically…”
The 5 Best Foods to Eat after a Workout Posted on Apr 5, 2016 5:46:00 AM trxtraining.com
“..Studies show that eating the right foods within 30 minutes of a workout can reduce inflammation, replace glycogen stores for future workouts, and repair muscle damage. While many people turn to processed recovery drinks to refuel,the best recovery foods come in the form of whole foods. Here are five of my favorites…”

What to Eat before Bed to Build Muscle | Bodybuilding Diet – YouTube

Sep 26, 2012 – Uploaded by Howcast

Upper Body Workout To Build Muscle (Hypertrophy) | Post … – YouTube

Dec 21, 2016 – Uploaded by Slovenian Physique
Upper Body Workout To Build Muscle (Hypertrop

Full Day of Eating VEGETARIAN While Bulking + Upper Body Strength …

Apr 11, 2017 – Uploaded by Katie Corio
Upper Body Strength FULL WORKOUT: 1. … Full Day of Eating VEGETARIAN While Bulk
*see Health: Vegetarian-Vegan Diet Needs? goodnewshealthandfitness.wordpress.com


What’s your favorite type of “chest” exercise?

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

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