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A few weeks ago I sent out an email asking if you had any questions regarding training, nutrition, or even motivation and work. If you didnt get the email, heres how to get in the mix and become a part of something awesome, and get some cool free stuff too:
The response was huge. A lot of emails and great questions came flooding in and there were some really great questions as well. And I really appreciate the massive response. Many were similar, which makes sense as we struggle from a lot of the same things. So if you dont read your specific question on the blog, you will see one thats very similar.
There were too many to answer in one blog post, so well have to break it up into a series.
If you didnt get a chance to send a question, please ask it in the comments section, Ill answer all of them.
So here we go.
Great question. The answer stems from the notion that the human physique is split into 3 categories or somatotypes. These can then be broken down further, but we wont get into that. For now, simply determine which of the physiques above is most like yours by answering these questions:
- My bone structure is typically described as: Large, Medium to Large, Thin/Frail .
- As a child I was: Chubby, Normal, Too thin
- My body tends towards: Carrying too much fat, Being lean and muscular, Too skinny
Check out more questions here: Bodybuilding.com somatotype test.
When it comes to rest and recovery, you really have to listen to your body and figure out what works best for you, but I like training 4 days a week. 3 days is okay when youre a beginner, but like you said, it feels like youre not doing enough and it can get pretty boring.
Instead of worrying about the amount, worry about the quality of recovery time. For more tips on recovery check out this article:
How to Help Your Body Help You Build Muscle.
I love oatmeal, its a great carb source and if I dont care what Im eating , Ill have oatmeal accompanying almost anything. But if Im after taste Ill go with yams or whole wheat pasta. Having these before or after a workout can be a great meal. Quinoa is also a great alternative, it just takes a while to make.
Post workout carbs: I use Waxy Maize. Its a carbohydrate blend in powder form, but Ive also had chocolate milk, fruit or gatorade powder mix . All in all youll spend just as much on fruit as you will with the powder, so Id go with the powder. It absorbs faster and will carry the other nutrients to your muscles faster than a conventional carbohydrate.
This is a tough one and a question that I get a lot. Much of it is mental, so identifying why you want to get to the gym is important. Make it emotional. But sometimes this just isnt enough every single day. Here are a few things that I do/use:
- This supplement will not only wake you up, but itll help get your blood flowing. Youll get bigger pumps, have more energy, and will be more likely to kill your workout. I love this supplement.
- A 20-minute nap can be great before or after a workout. If youre finding it tough to get the energy, take a 20-minute nap and head directly to the gym.
- If you know youre only going to be in there for 30 minutes youre going to be less likely to dread the upcoming workout. To do this, minimize rest periods and combine sets into supersets, giant sets, and quad sets. Check out How to Get Ripped for examples.
- I just mentioned it, but I figured Id mention it again. Really minimize your rest periods. If were tired and worn down, a rest period that goes on just a bit too long can absolutely ruin a workout. Were also trying to break down as much muscle as possible, then repair it. Less rest will help you do this.
Check out this article for more tips: How to Get in Great Shape on a Busy Schedule.
It shouldnt be different at all. Train according to your goals. Just like a 25 year old has to, make sure youre pushing yourself without going overboard. Pay attention and listen to your body, and make the necessary adjustments.
Yes, you can still make gains at your age. One thing youll have to keep an eye on is testosterone production. Have a look at this article: Testosterone Diet. As we age our testosterone production diminishes, but we can combat this.
Your metabolism is also going to slow which will actually help your gains in a way. Make sure youre listening to your body, allowing proper recovery time, and eating the right things at the right time. Age, especially 50, shouldnt be detrimental to your health or physique, just work hard and smart.
Depends when youre eating. But here are a few great examples and when you should eat them.
French Toast.
Ingredients: 2 slices whole wheat bread, 8-12 eggs whites, cinnamon, all natural maple syrup.
Nuts.
Almonds and Brazil nuts are a great snack before bed as they help boost our testosterone levels. If youre in a rush, cottage cheese is also a great snack to have thats high in protein.
Eggs.
Try scrambling your eggs with vegetables. As a treat Ill add in sun dried tomatoes into the mix. Cut up an avocado to go along with your breakfast as well. High fat and protein breakfasts that are low in carbs dont have the negative effect of raising insulin levels in the morning which also feeds our fat cells. High fat content boosts testosterone levels as well.
This is the best resource for healthy, great tasting meals and snacks: the Metabolic Cookbook
Ask more questions! Ill answer them in the comments section.
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