GYM MUSCLE GAIN BODY TRANSFORMATION CAPTAIN AMERICA WITH FREELETICS GYM
Hi, my name's Julian, I'm 26 years old and currently a student. My whole life I've had problems gaining weight, maintaining my bodyweight or gaining muscle in general. I've always been very skinny but also always had the dream of gaining weight, being stronger and having a good physique. I went to the gym for a while, quite regularly. But this didn't change anything and left me pretty frustrated. About half a year ago I went travelling around the world.
During this time I realized how out of shape my body got from not doing any sports or exercising. This showed in how super skinny and gaunt I became. Freeletics Gym is a free app that creates you a personalized training plan every week. It guides you through every training session and teaches you all the movements. This was perfect for me as I didn't have any experience with barbell training. It adapts to your goals and experience and programs the training accordingly. Check the description for a free link.
I've been training with Freeletics Gym for the last 18 weeks now. The first couple of weeks I focused on learning the exercises but soon after I was able to increase my weights on a weekly basis. I have become stronger than I ever could have imagined especially since I went to the gym for years before and never saw a real change. Don't forget to like and share the tutorial :).
Dos and Donts of Muscle Recovery
Hey, guys. Axe here, of functionalmedicine. Today I'm going to talk to you about the do's and the don'ts of muscle recovery.Whether you're trying to burn fat or build muscle, what you do in terms of exercise,diet and the time in between is crucial for how you burn fat and how you build muscle. First, let's start off with the don'ts. Thenumber one don't in muscle recovery is don't overtrain. Listen. Your body needs rest togrow. In fact, your muscles don't grow when you're exercising. They actually grow whileyou're sleeping and resting and recovering. So don't overtrain. You want to take offat least one day a week for most people. You
want to take off two days a week. Completelylet your muscles rest. And so again, don't overtrain. The other big don't is don't consume a bunchof sugar and fast foods. If you're consuming a lot of sugar it's causing inflammation that'sgoing to slow down your recovery. The same thing goes for fast foods and hydrogenatedoils. They're going to cause inflammation. They will absolutely slow down your muscularrecovery. And the last don't that you definitely don't want to do or you want to skip is don'tdo a lot of isolated movements. If you are going to be building muscle, you want to domore of what we're going to call compounding
movements in a minute. Now, here are the big do's you want to doas you approach proper muscle recovery. The number one thing you want to do is you dowant to consume an antiinflammatory diet. You want to load up and get plenty of omega3fats found in things like wildcaught salmon and take a fish oil supplement, chia seeds,flax seeds, walnuts, grassfed beef. Get more omega3 fats in your diet. The second thing you must do for muscle recoveryis get plenty of protein and amino acids. So many people today are not getting enoughprotein. You want to take your body weight,
and typically if you're a male trying to buildmuscle, get that many grams of protein a day and at least get half of your body weightin grams of protein a day if you're trying to build muscle. Right after a workout youwant to get some good quality whey protein and collagen amino acids. That's ideal formuscle recovery right when you're done working out. So really track your protein and aminoacid intake. The other thing you want to do and absolutelymust do to improve muscle recovery and build muscle is you want to do what are called compoundingmovements with large muscle groups. Listen. If you're going to the gym and just doinga bunch of bicep curls and calf raises, that's
not going to build the maximum amount of muscles.You want to work your largest muscle groups, which include your legs and your back, aswell as your chest and shoulders. But you want to use the larger muscle groups and dofull compounding movements. So things like squats with overhead press combined. Thosesorts of things together, and pullups where you're using your entire body, those thingsare the best exercises because you're working your largest muscle groups. That's going tohelp you release the most human growth hormone which is going to help you recover even fasteras well. And last but not the least, get more fruitsand vegetables in your diet. It's easy when
you're trying to build muscle to say quot;I knowI need protein.quot; You also need the vitamins and minerals in fruits and vegetables. Aimfor five to ten servings of fruits and vegetables a day. Hey, guys, if you follow those do'sand those don'ts, you absolutely will see improvements in your muscle recovery.
THIS Is The BEST Post Workout Superfood Smoothie Ever
Hey my friend, Drew Canole! We recently gota question from Chris Fontana one of our beloved FitLifers, personal friend and he wrote inand he asked, Drew what should I have after work outé There's a lot of conflicting informationout there. Should I have carbs, should I not have carbsé So this is my after workout smoothie.Real simple and easy! I have a half or a whole banana, whatever you want and usually I havefrozen banana. So if your banana start to go bad, break them up into chunks, put themin the freezer. This can act as ice cubes as well. Alright so if you're trying tolose weight, this is losing weight specific, the only time you should have a sugary carbis after workout. Alright so here's the
ingredients, we got two scoops of plant basedprotein, a little bit of cacao, this Barney Butter is absolutely amazing, one tablespoonof this. Two handfuls of spinach, I might clue in the Barney Butter too. I love, I'maddicted to this one. So we have two handful of spinach. We have either a half or a wholebanana depending on how intense you went on your workout and a whole cup of almond milk.Here it is, about 12 ounces of almond milk actually and like I said before, you don'twanna use a nonripe banana specially if it's green, your stomach can have a hard time breakingthis down. We don't want any stomach problems or anything. You wanna feel good. I have mybrown banana that almost went bad so I broke
it into chunks and I put in in my freezer.So I'm gonna grab some of this, I'm using it in place of ice. We'll put our almondmilk in next, hmm, we have our plant based protein, spinach, cacao, almond butter, hmm,blend it. Here we go! The moment of truth my friend. Oh look how creamy and deliciousthis looks. It just kinda flows out. A few chunks of banana, that's all good though.Oh yeah, get it in there. So good. So here it is, this is the after workout muscle recoveryprotein shake. Hmm, it's like dessert. I would have this as dessert. Another cool thingyou can do after this is made, drop some chia seeds in it, stir it up, let the chia seedsc ook up with the vanilla bean and espresso.
Listen to me, okayé Do that put a little seasalt on top put it in the freezer. Now you have yourself some of the world's best proteinmuscle recovery ice cream and doesn't have all the nonsense that you find in the grocerystore that can trigger your allergies out, make you lay in bed on a weekend because youdon't feel good. You will feel great when you drink this! Hmm, alright so at that timewho won the juiceré Remember next week if you wanna win the juicer, scroll down to thebottom of this blog post. Leave a comment below about how your life is changed by implementingsome of the strategies and tips that we talked about on FitLife TV. Today's juicer winneris Alicia Woody! Like many of us diabetes
and heart disease fit close to home. Aliciawants to ensure she stays healthy and prevents illness. She even start to make healthy smoothiesevery single day. Alicia use this new Kuving's juicer to quadruple the amount of fresh veggiesin your diet. Congratulations Alicia! If you like this tutorial, give it a big thumbs up.Like it, love it, share it with somebody who have this questions or you just wanna inspireon your own. I'm Drew Canole, as always remember, we're in this together! I'llsee you soon.