4 PERFECT POST-WORKOUT MEALS

After your final rep, it’s time to start on the road to recovery. Get thee to the kitchen and refuel with these six recipes..

Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.

Starting the muscle building process by increasing protein synthesis and nitrogen retention requires a quick dose of the right protein and carbohydrates. But we can’t (and shouldn’t) always rely on plain protein shakes, chicken and rice. It’s boring and an absolute affront to your flavor-deprived palate. Besides, your body prefers a wide variety of nutrient-dense foods. Try these six post-workout muscle-building meals that taste great and get results.

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8 WAYS TO BUILD SHOULDER STRENGTH AND STABILITY

Follow these tips to save your shoulders so you can keep going strong at the gym.

The shoulder is one of the largest and most complex joints in the body. Developing them should be a high priority in your training for sure, but you should also strive to build strength and stability into all the shoulder muscles, and the joint as a whole.

Make sure your deltoid program is complete, containing laterals to the front, side and rear, as well as overhead presses and upright rows.
For building maximum strength and shoulder stability use free weights (barbells and dumbbells) for the majority of your routine, but do not hesitate to include some cable and machine work as well so all resistance curves are covered.
Perform some of your exercises unilaterally in order to make sure strength imbalances are evened out between your left and right sides.

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6 WAYS TO LOSE YOUR BEER BELLY

Follow these tips to keep your abs lean when the beer is flowing.

With barbecue season in full swing, and tailgating parties coming fast, the beer will be flowing freely. This may be fun in the short-term but in the long-term it will wreak havoc on your physique. If you have enjoyed yourself too much this summer and have accumulated a beer belly, use these 6 tips to get your gut back on track.

Various methods of fasting can be beneficial when trying to lose fat. My favorite methods are the Warrior Diet (20 hour fast/4 hour feed), Leangains Method (16 hour fast/8 hour feed) and the 5/2 method (eat regularly 5 days a week and 2 days a week only eat 400-800 calories). By fasting for a period of time, you control your hunger hormone Ghrelin, control insulin sensitivity and reduce overall calories to help aid in fat loss.

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