1. You need to hit your protein intake everyday if you want to maintain or grow muscle. For females it is 1g-1.5g of protein per body weight and for males 2g-2.5g of protein per body weight
Quick facts for the gym
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2. 1 scoop of protein in your oats or Weetbix in the morning is around the 22-30g of protein pending on the brand. SO simple way to get your protein intake started.
3. The optimal time for a muscle to be under tension is minimum 20secs and up to 40sec but over does not mean it’s a bad thing you just can’t go under if you are trying to build muscle.
4. Booty bands have a time and place as a great way to warmup/activate your muscles but if you want to put on size you need to be lifting the appropriate amount of weights to actually stimulate the muscles.
5. Cardio before or after weights is a HOT TOPIC. This depends on your goals but if you burn all your energy (glucose stores) on cardio first you won’t be able to lift effectively therefore not optimising your energy to muscle strength and tone as they say. It requires less energy and mental strength to run/walk on a treadmill after a good weights session.
6. Steady state cardio to preserve muscle. I do level 10 incline on speed 6 for 30mins after my two leg sessions! BURNS THE CALORIES but helps me keep my muscle.
7. No need for diets you just need to learn how to flexible eat this requires you to understand basic calories but doesn’t take long to learn and I can teach you that personally. NOTHING beats calories in vs calories out