Are you guilty of performing cardio before weight training ?

Some silly folks like to shamelessly exploit a fundamental training mantra that you should always train for priorities. If losing bodyfat is your primary goal, for example, then cardio should be your primary focus in the gym, right? This is one case where your priorities are just backward, no matter what those late night infomercials and P 90X may tell you. While cardio by itself is certainly productive, doing cardio after your weight-training session is almost twice as productive at burning fat.

Research

Researchers recently determined that doing a weight workout before cardio resulted in significantly more fat-burning than doing cardio alone. In the study, a cardio-only group burned just more than 20% of their total calories from fat, while another group who did cardio after weights burned nearly 50% of their total calories from fat. One reason for this amazing disparity is that the body plows through stored glycogen during your weight routine, making fat the primary fuel source once it’s time for your cardio.

Best Tip

Perform cardio when it’ll be most productive for you after you hit the weights. Try mixing in 3-4, 20-30- minute, postlifting cardio sessions per week.

Abfitt

Drink Atleast A Gallon Of Water Every Day

Water is essential for overall health as well as for muscle growth. Keeping your body well hydrated benefits everything from protein synthesis to digestion. Steady water intake keeps nutrients moving in your bloodstream and into muscle cells. Water is also a critical source of many minerals. But don’t drink that gallon-plus in one sitting–gulp it during the course of the day. This is especially important for bodybuilders on high-protein diets, as well as those using creatine, fat burners or other supplements that affect hydration. Remember, water keeps your muscles full. It can also help you stay lean, as research has shown that simply drinking two cups of water between meals boosts metabolic rate. Water is the essence of life, and its importance to bodybuilders can’t be overstressed. Drink a pint of water with main meals and try to exceed the daily one-gallon recommendation.

Scott Herman: Skull Crushers

Scull crushers are also called "nose breakers". You can avoid such injuries, if you listen to the intructions of fitness trainer and model Scott Herman in this video: