How To Increase Your Strength And Get A Leaner Body By Adam Yezer
Most of us started lifting weights to gain muscle, get stronger, and to be better at a particular sport. Just about everyone would like to be leaner, while increasing strength and performance. But how do we do it?
This can be a dilemma with powerlifters, especially in the heavier weight categories. Many know if they were leaner could eventually be stronger pound for pound, but what happens is they go on a diet and it is usually too strict and lose too much strength and then just say "oh well, I just need to eat". There are few freaks who are always lean and still strong despite what they eat, be safe in knowing that I am not one of the lucky ones.
So how is it done to get leaner and maintain strength? We at Troponin Nutrition like to rotate our carbohydrate intake have a high carbohydrate day for example on heavy lifting days. For example; training deadlifts, squats or legs, and especially max effort for squats/deads, upper back and bench. If you're a bench specialist, your high days should be focused around that specialty day, IE: ME bench day.
Your low carb day would be the day where you do no lifting. Limit cardio except to just get the minimum work for your heart. By focusing the cardio for health benefits, the activity becomes more enjoyable and less of a burden.
Another recommendation is to replenish your carbohydrate stores after intense training. A great product to use for this is the waxy maize. Waxy Maize is a high molecular weight carbohydrate that will replenish your carbohydrate stores very effectively post workout. Studies consistently show more complete and more rapid restoration of muscle glycogen following ingestion of waxy maize compared to alternative carbohydrate sources.
This carb rotation allows you to have extremely high energy and fluid levels on heavy training days, while also allowing you to keep a low body fat level. The higher levels of essential fatty acids on low days will fuel hormone production, while the high volume of quality food will promote strength and recovery.
The rotation of carbohydrates allows you to continue gaining strength without gaining fat, and if used correctly, even while losing body fat. It can be used for athletes of any size or experience level who want to get leaner while maintaining, or even improving their strength levels.
Adam Yezer is a Nutritionist with Troponin Nutrition, a Registered Dietitian, competeted in Powerlifting and Bodybuilding has benched press 455 lbs at a weight of 165 lbs in competition and 525 in the gym.
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