When it comes to personal training with the goal of muscle gain, stretching is not exactly a high-priority for fitness enthusiasts and lifters. But according to one study, a regular stretching program may actually enhance performance, making people stronger and increasing their endurance.
According to the author of the study, Arnold Nelson, an associate professor of kinesiology at Louisiana State University in Baton Rouge, “Stretching appears to do more than just increase range of motion. The extent that some people improved was surprising, some people had fantastic improvements.
Nelson says stretching won't take the place of aerobic and strength-training programs, but it may supplement them. It’s a smart idea for people who are traveling, don’t have a personal trainer to guide them, and don't have a good place to work out. It may especially benefit people who need exercise the most but are too weak to lift weights or get moving.
A healthy diet and personal training go hand-in-hand for effective weight loss and muscle gain. You may find that taking supplements may actually help your training. Here are some essential information on the main varieties:
Creatine
If there’s one supplement that you have to take, it should be creatine. According to research, creatine can improve strength, power and muscle size. It is naturally produced in the body from three amino acids (proteins) and can be found in meat and fish, but not in sufficient quantities to boost muscle building on its own, thus the need for a supplement. Creatine provides more of the high energy releasing chemical compound phosphor-creatine into your muscles, allowing you to train more intensely. Take a loading dose, generally recommended to be 5g, four times a day for five days and then a maintenance dose of 2g a day for a month. Once the month is up you will get no further loading benefits and should cease use for a further month, before starting the process again.
Protein Supplements
Weight training breaks down muscle protein. Optimum protein replacement (and recovery) is needed to maintain and build bigger muscles. Aim to take on 1.5-1.7g of protein per kilogram of body weight per day.
Weight Gain Supplements
If your goal is to maximize your potential to build muscle, increase your calorie consumption to provide energy for your training and sufficient muscle building materials. Your normal calorific consumption won’t be enough to achieve your workout goals. A weight gain supplement can be useful because of the hundreds of additional calories it packs. These usually combine quick digesting whey protein with equally quick energy releasing carbs. Some also contain specific fats that are calorie dense, good energy suppliers and less likely to be turned into body fat
