Womens Advanced Workout

Exercise Up, Exercise Down:
It’s like Mr. Miyagi always said: “breathe in, breathe out; wax on, wax off.” For every exercise, there’s an up and down, in and out. Improve your physique by monitoring both the positive and negative phase of the exercises you perform. For example, the bench press has both positive resistance (the press) and negative resistance (bringing the weight back down). Making a conscious effort to control the weight’s movement throughout may double muscle stimulation and thus growth.

Pop Quiz: Can You Eat Carbs Before Bed?
Trick question! It depends on whether you’ve just gotten through with your workout or not. True, getting some carbs in you before you hit the sack won’t help you build muscle or burn fat (especially when they’re on the high-glycemic end), but if you just got home from the gym, carbs play an important role in post-workout nutrition and glycogen recovery, and without them, it’s going to be an especially achy day at the gym tomorrow. Since carbs are your body’s primary source of fuel, you should shoot for between 2.5 and 3 grams of carbs per pound of body weight daily, with 40-60 of those coming in your post-workout meal. If you work out earlier in the day, though, skip the carbs when the sandman nears and stick with slow-digesting proteins (casein).