Gym Necessities

Gym content

Today I am going to discuss everything that you will need to get yourself started.

1.       Gym items

a.       Breathable shorts and shirt

b.      Clean clothes to change into afterwards

c.       Gym shoes, also called running shoes.

d.      Gym bag, need a dedicated gym bag because over time it will develop its own smell from your            gym shoes and clothes

e.      Music player with headphones (Optional but recommended)

2.       Gym membership (Optional)

a.       I always recommend a gym membership because it is a place where you can focus completely on       your work.

b.      Any gym will work, but make sure the hours of operation work with your work schedule. I prefer       24/7 gyms.

3.       Water bottle- Hydration is key. Need to consume around 1 oz. of what for every pound you                  weigh. I am 185 pounds so I try and consume at minimum 150 oz in a day.

4.       Supplements: These are intended for people who wish to not only lose weight but build muscle.

a.       Protein powder- Helps build muscle and refuel after the gym.

b.      Amino Acid mix- Which assist in the breaking down and building of protein into muscle.

c.       Glut amine- Acts similar to Amino Acids, helping the breaking and building of proteins.

5.       What to eat before the gym. Make sure they are small meals or snacks. You need to be “Fueled”          but not weighed down for extraneous work.

a.       Apple with ½ of peanut butter

b.      Single chicken thigh/breast with 1 cup of rice

c.       Yogurt and granola with fresh fruit.

6.       After the gym, the metabolic hour. Once you finish your routine your body will be craving                 calories to replace the ones lost so your metabolism will be in over drive. This is not the go ahead       to eat whatever you want, but it is necessary that you eat a sizeable portion of food.

a.       Muscle builders- High Protein and calorie intake (Protein and Carbohydrates)

                                                               i.      Protein shake

                                                             ii.      Eggs and ham with hash browns

                                                            iii.      Chile, I consume around 32oz after the gym

                                                           iv.      Chicken and rice

b.      Weight Lose- Low calorie and nutritional value (Vegetable based)

                                                               i.      Salads are your new best friend. Shredded Chicken breast over spinach/kale                                          with peppers, tomatoes and a light dressing.

                                                             ii.      Small portion of chicken with a lot of veggies. Usually broccoli, peppers  and                                        carrots

To note for body builders you are going to want to eat around 3000-3500 calories in a day to gain proper strength and muscle. For those interested in weight loss a 2000 calorie diet is great.

I will discuss more meal options in a later blog, but this is a rough idea of some meal plans and what will be necessary for an exceptional work out.

It is best to make these meals before you hit the gym, that way you can just get back and eat quickly.

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