This is it…THE Intelligent Workout. Setting Goals, Picking a Program, and Fueling Your Workout are All Integral Pieces of The Fitness Pie but None of It Would Mean Squat if You Never Take Action and Hit The Weights. As The Bodybuilder Bill Pearl Once Said “You Keep Talking About the Best Exercises and Training Programs… I’ll Be In The Gym. It’s Legs Tuesday.” socrates


Here’s a Simple & Intelligent Time frame for Your Weight Workouts

45 Minutes Beforehand - Take any pre-workout supplements such as caffeine or arginine – Caffeine will make you stronger and boost your metabolism.

30 Minutes Beforehand - Have your pre-workout booster of whey protein – This will give you energy and encourage muscle growth

Start of Your Intelligent Workout – 3-5 Minutes of Light Cardio – such as jogging or jump rope – This warms up your core temperature and muscles making them more pliable but shouldn’t last so long that it steals energy from your actual workout.

Followed By – 2-3 Minutes of Dynamic Warm-up Moves – such as thirty seconds of jumping jacks, arm circles, pushups, lunges, and body weight squats. This kick starts your nervous system and signals your body that you’re about to beat your buns into shape.

45-50 Minutes of Weights - Your proteins, carbs, and caffeine are all peaking so you’re ready to fire on all cylinders. Resistance exercise such as lifting weights is the best type of workout. Your metabolism can be boosted for up to 38 hours afterwards as opposed to the three hour boost typical of cardiovascular activity. Each pound of muscle gained has a metabolic requirement of about 30 calories per day and chances are you’re burning more calories during the actual activity. It’s Truly a Win – Win – Win Situation.

15-20 Minutes of Cardiovascular Activity & Light Stretching – Cardio is still a very beneficial activity. Plus at this point the carbohydrates in your system are gone so the cardio work you do here is going straight for your fat stores. The rowing machine and stepmill are your two best options for torching the fat.

Intelligent Pointers:

Keep Your Workouts Under Seventy-Five Minutes - Otherwise your body starts pumping the stress hormone cortisol which signals your body to store fat as opposed to burn it. By keeping it under an hour & fifteen minutes you will be getting the most efficient results possible.

Have a Whey Protein Shake Within Thirty Minutes Post-Workout- The sooner, the better. Weight lifting actually creates micro-tears in your muscles. It is when you fill these tiny tears with the proper nutrients that the recovery process begins. Your body is very receptive to nutrients at this point in time so you’ll want to consume fast acting whey proteins and simple carbs. Make sure to steer clear of any fat or fiber which will slow digestion as well as your recovery efforts.

Onto Step Six: The Road to Recovery