|
- Tips
for Muscles
- Tips
for Energy
- Tips
for Fat Loss
- Tips
for Good Health
Correct
Training Method For The Natural Bodybuilder
Nutrition For Weight
Trainers | Tips
For The Skinny Hard-gainer
| Correct
Training Method For The Natural Bodybuilder |
|
| (Bodybuilding
magazines are full of articles written by bodybuilding
champions, all users of steroids and growth hormones.
The training method that they have written is good
only for drug-users, not for you. If you choose
to use their method, you would overtrain your muscles,
not reaping the most benefits out of your sweat.) |
|
| 1. |
Do not train for more
than one hour at a time. |
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|
| 2. |
Train each bodypart only
once a week. |
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|
| 3. |
Concentrate when you
train. Do not read or talk. |
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|
| 4. |
Change your training
program every two months. |
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|
| 5. |
Choose a weight that
you can perform 8 to 12 repetitions successfully.
This will maximize your muscle size. If you choose
a weight that you can do only 3 or 4 reps with,
you are training for strength. |
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|
| 6. |
When lifting the weight
up (concentric), do it as quickly as possible without
jerking, when going down (eccentric), go slowly,
using 3 times the time when lifting it up. |
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| 7. |
Do not try to impress
others by lifting very heavy weights. |
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|
| 8. |
Have enough sleep every
night. |
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to Top
| Nutrition
For Weight Trainers |
|
| 1. |
Drink 10 glasses of water
a day (other liquids do not count). |
|
|
| 2. |
Eat a meal every 3 hours.
Eat 6 meals a day. If you can manage to eat only
3 meals a day, substitute with White Knight Weight
Gain for the other 3 meals. The amount of protein
(in grams) you need is approximately the same as
your bodyweight in pounds, ie. If you weigh 150
pounds, you need about 150 grams of protein. You
can digest and absorb about 30 grams of protein
maximum at each sitting. If you eat 3 meals a day,
assuming each of your 3 meals provides 30 grams
of protein, you are 60 grams of protein short. You
can use White Knight Whey Protein Isolate or White
Knight Weight Gain. (If you decide to use eggs to
supply protein: one egg contains 8 grams of protein
and 8 grams of fat. Take away the yolk and you get
just 2 grams of protein in the egg white) |
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|
| 3. |
Take 2 to 4 capsules
of White
Knight MVM Multi-vitamin & minerals with antioxidants.
It speeds recovery of the muscles, increases your
strength & stamina, and boosts your immunity. |
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|
| 4. |
Take 3 or 4 capsules
of White
Knight Egg Amino 3000 before training.
It will spare your muscles from being broken down
to be used as energy. Also during training or immediately
after training, take White
Knight Super Carbo. A recent study
by the University of Southern California shows that
weight trainers who sip a carbo drink during training
gain more muscles than those who have taken a placebo
in just 12 weeks by a whopping 22.5%! Researchers
reason that the carbo drink suppresses the cortisol
hormone in subjects. Cortisol is a powerful hormone
that breaks down muscles for energy. |
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|
| 5. |
Take 5 grams (or 7 capsules)
White
Knight Creatine Monohydrate immediately
after training. Studies have shown that creatine
monohydrate increases both muscle size and strength
without adverse side effects. |
|
|
| 6. |
Ingest 25 to 30 grams
of protein within 30 minutes after training. Use
White
Knight Whey Protein Isolate or White
Knight Weight Gain. |
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|
| 7. |
Before retiring, take
3 or 4 capsules of White
Knight Egg Amino 3000 and one serving
of White
Knight Whey Protein Isolate (skinny
folks should substitute with White
Knight Weight Gain) to prevent muscle
breakdown during the long hours of sleep. |
|
|
| 8. |
Vitamin C and fish oil
suppress production of cortisol. Take one tablet
White
Knight Vitamin C (1000mg) immediately
before training, and one tablet after each meal.
Take one capsule White
Knight Super Omega-3 Fish Oil after
each meal. |
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|
| 9. |
Cut back on soft drinks
and coffee. They will make you lose calcium. |
|
|
| 10. |
Cut back on foods high
in fat and sugar. |
Back
to Top
| Tips
For The Skinny Hard-gainer |
|
| 1. |
Avoid unnecessary activities,
rest and sleep more. |
|
|
| 2. |
Do not get anxious and
avoid losing your temper. |
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|
| 3. |
Eat more food and more
often. |
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|
| 4. |
Take 2 to 3 servings
of White
Knight Weight Gain. |
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|
| 5. |
Take 1 capsule of White
Knight Food Enzymes before each meal. |
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|
| 6. |
Take up weight training
if you want to increase muscle mass. |
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to Top
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| Our comments and suggestions are derived
from scientific research and studies, as well as from
experiences of bodybuilding experts. They may differ from
what your trainer may have told you. |
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