Friday, September 23, 2011

Fitness Friday and My Muscle Building Journey

This week has been super busy and I have missed a cardio session, so I will add a HIIT session this weekend. Planning and early preparation of meals and snacks helped keep the eating on track. By having meals and snacks in the refrigerator to “heat and eat” keeps  me from missing meals and not getting the proper nutrients I need to fuel my workouts and repair my muscles.
When you challenge your muscles with resistance training, you are “tearing down tissue” in order to build lean muscle mass, so it is really important to feed your muscles what it needs to recover. I eat 6 meals a day, with a mix of protein, carbs and healthy fats. When trying to build muscle, it is important not to skimp on the carbs and protein; carbohydrates help transport the nutrients from protein to the muscle cells which aids in muscle growth. Next week, I will add a day’s menu to the blog.
Today is Leg Day at the gym, and it is my toughest workout.
·         Squats
·         Stiff Legged Deadlifts
·         Leg Press – 5 sets, each set increasing in weight while decreasing in reps (50, 30, 20, 15, 10) with 60 sec. rest in between sets.
·         1 Leg squats w/ Dumbbells, foot behind on bench (3 blocks high)
·         Leg Extensions  superset with Lying leg curls
5 rounds of 10 Reps, adding weight with each set

It’s Fitness Friday! Be sure to check out some of the other great fitness blogs!


Life As I See It [Fitness, Health and Happiness]

8 comments:

Carrie said...

Nice leg workout planned. Thanks for the reminder about eating balanced. I find that when I focus on making sure that my food is balanced (protein, carbs & fat), everything just works better.

Courtney said...

love it and it makes me so anxious to really get into weights soon!

Amanda said...

I had leg day yesterday and I am SORE! I found you from Fitness Friday and I would love if you checked out my blog and linked up to my Trim Down Thursdays post: http://www.copingwithfrugality.com/2011/09/trim-down-thursdays-exercise-you-love.html

LoveFitnessLaugh said...

these are great suggestions...thanks!

Athletes4life said...

Awesome suggestions!

sharon said...

following from blog hop :)
Great leg workout!!
For me it's hard having six meals. I'm so used to 3 meals a day. I need to work on smaller meals and more of them.

Christina Chitwood said...

Great suggestions, Lori! I really try to focus on proper nutrition along with my regular workouts, too. It's awesome that you have a regular plan for both working out and eating well! :)

jillconyers said...

Great leg workout. Adding resistance training to your workout schedule makes a big difference!

WTG!