Best Post Workout Meal For Rapid Fat Loss

It has been said that your post-workout meal is actually the most important meal of your day, second only to Breakfast.

The post workout meal is extremely important because replenishing your body with the right combination of nutrients is essential to repairing your muscles from the breakdown after a workout, and keeping your metabolism fired up.

A recent study conducted over a 12 week period has shown that those who did not consume a post workout meal immediately after their workouts suffered from a lower metabolism as well as indications of muscle loss. While those who consumed a post workout recovery meal, lost substantially more fat, increased lean muscle, achieved a higher metabolic rate, and increased overall strength.

One of the most important considerations for continuous (Long term) body fat loss and maintaining lean muscle mass is raising your metabolic rate by building and maintaining lean muscle mass throughout your (entire) body.

Consuming a good post workout meal after every workout, allows your body to repair and build lean muscle by giving it the tools (nutrients) to make essential repairs. The more lean muscle you have, the higher your metabolic rate, which in turn gives the body the ability to burn more body fat even while you are inactive.

What makes up a good post workout meal?


Remember that throughout the day you should eat small whole food meals frequently that digest slowly and are high in fiber. These meals should also contain healthy fats and quality proteins to provide a steady stream of amino acids.

As for post-workout meals, you actually want carbohydrates to create an insulin response. This helps to force glycogen and nutrients back into your muscle cells for repair. This strategy not only helps the body build muscle, but also stimulates fat loss.

With post-workout meals, you actually want less fiber content, more carbohydrates, and quick digesting protein to accelerate muscle repair.

Something else to take into account with the post workout meal is that you should consume almost all carbohydrates and protein, and almost no fat. Fat will slow the absorption of essential nutrients and glycemic response which works against the bodies needs at this critical point of repair.

The best ratio of carbohydrates to protein is about 2 to 1 which is optimal to maximize the process of muscle repair and increase the metabolic rate for long term fat loss.

The best ingredients to use when making post-workout shakes are frozen bananas, whey protein, water, and some real maple syrup or natural honey (avoid products with high fructose corn syrup) Also, in some cases adding whole oats and other fresh fruits or a combination of fruits for a unique tasting post workout shake.

You should consume your post workout shake as soon as possible preferably right after your workout. Remember that the post workout meal is a critical element to a successful routine.

The 7 Biggest Mistakes In Muscle Building

If you want to build up muscle over time, it’s crucial for you to develop good habits. Building muscle continuously requires you to be regularly doing the right thing and taking the right steps. Unfortunately, people sometimes get into bad habits without being aware that they’re risking their health and adversely affecting their progress. To help you make the right decisions, here is a list of the 7 worst muscle building habits and how to avoid them:

1.) The worst sin in body building: Taking steroids. For so many, many reasons this is a horrible thing to do to yourself, from acne, swelling, bad breath, discoloration of the skin, dizziness and trembling, nausea, vomiting, mood swings, balding, liver damage, high blood pressure, heart palpitations, cardiovascular disease, aching joints, and even a slight loss of height! Not to mention testicular shrinkage, importance, pain while urinating, sterility, and the development of breasts. Simply put, don’t take steroids.

2) Attempting to lift weights that are too heavy. Being competitive and trying to beat your training partner might be good motivation, but it’s important to be careful. If you lift too much weight, then you’re increasing your chances of injury, which can cause you to lose form and slow your muscle building progress. If you need to use momentum to lift or lower the weight, or can’t do so under complete control, then the weight is too heavy.

3.) Eating too much protein. A normal person should take between 0.8 to 1 gram of protein per kilogram of body weight a day, and if you’re trying to build muscle, you shouldn’t go further than 1.7 grams per body weight kilogram. Eating too much protein can lead to osteoporosis and kidney damage. Not to mention a greater risk of heart disease as severe protein gain can lead to an increase in homo-cysteine which will cause heart damage.

4) Taking stimulants. Stimulants might not be prohibited, but they often come with numerous dangerous side effects, and it would be wise to exercise caution when taking them – or better yet, not using them at all. Stimulants such as ephedrine have been known to cause heart palpitations, heart attacks and strokes. For a less dangerous pick-me-up, try a caffeine pill instead. If you have any concerns at all about what you’re taking, be sure to get a doctor’s opinion first.

5) Training on an empty stomach. While some people seem to believe that training on an empty stomach helps them burn more fat, the truth of the matter is that your energy comes from carbohydrates. This means that if you haven’t eaten, you’ll have less energy and won’t have much of a chance at getting a good workout. You won’t be able to lift as much and you’ll probably be jittery, shaking and dizzy after your workout because of a low blood sugar level. It’s a good idea to have a mean before your workout, particularly foods like vegetables, fruit and rice.

6) Not warming up or stretching properly.Getting your body ready for exercise is essential in order to prevent injuries like muscle tears and ligament strains, it also improves your range of motion, performance, and posture. Only 10 minutes needs to be allocated for the warm up and this is a very wise usage of your time.

7.) Not keeping track of your training. Without a training diary, how do you keep track of your progress? How do you record your personal bests? A training diary, or log, is not only easy to do, it’s also very motivating. It’s a good idea for everyone to have one.

So, keep an eye on those seven deadly sins of muscle building, and with a good dash of common sense, you should be able to avoid all of the bad and dangerous habits and have a healthy, safe workout.

From Ricardo d Argence

Why Weight Lifting Is An Exercise That Delivers Top Health Benefits

While some individuals are strictly interested in obtaining muscle for aesthetics, for most people, this isn’t an interest. Instead, you’re more interested in knowing what health benefits weight lifting will have for you…

Far too many people overlook the many health and fitness benefits that weight training has to offer, and because of this, experience problems down the road with their body such as decreased bone density, a slowed metabolic rate, increased stress levels and other negative consequences that are associated with constant stress.

Increased Bone Density

Weight lifting, being one of the best weight bearing exercises you can do, will increase your bone density and help ward off osteoporosis or stress fractures in the future.

Many people think running is the best exercise for increasing bone density, but this isn’t necessarily true. If the truth is told, running actually promotes muscle breakdown in the body, while weight lifting, being an anabolic process, helps to promote the building of tissues.

Therefore, weight lifting is going to be much better at preserving your bone mass, not to mention it’s far less impact than going for an hour run.

Decreased Frequency of Injuries

When you strength train, not only are your muscles going to get stronger, but you’ll also work the ligaments and tendons that are connecting bones, muscles, and other tissues, thus reducing the chance they become injured when participating in other physical activities.

If you’ve ever been injured, you know just how frustrating this can be. In about 80% of all injury cases, the injury is a direct result of a tendon, ligament, or muscle not being strong enough when a stressful force is applied.

Since weight training will really hit all those deep tendons and ligaments, it’s the best injury prevention out there.


Reduction of Health Related Risks

Numerous studies have demonstrated that regular weight training can have a positive effect on health by showing reductions in the rate of insulin resistance, blood pressure, diabetes, heart disease, and even cancer.
If you couple a solid weight training program then with a well-thought out diet, you’ll be putting your best foot forward at warding off these chronic health problems.



Prevention of Fat Gain

The more you weight lift, the higher your metabolism will be, thus the more food you can eat while maintaining your weight. If that isn’t good news for your future and the fight against body fat, I’m not sure what is.

Now, with all of this said, one big problem many people run into is the thinking pattern that using a muscle building program will make you big and bulky.

This is most certainly not the case.

So let’s look at an analogy to gain an understanding of this.

Pretend you have two teams and each are going to try and build a house using the exact same building technique.

One team is given 10,000 bricks to construct this house, and the second team is given only 2,000 bricks.

Who’s going to build the bigger house?

The choice should be obvious – team one since they have more bricks to build it with.
Now, think of those bricks as being the calories you put into your body. Unless you’re supplying enough calories, you aren’t going to build really big muscles. This is precisely what makes bodybuilders look like bodybuilders.

It’s not just about the way they train, but more about the way they eat (if you’ve ever had a teenage son in the growing process in your house, you likely know just how much food must be consumed when growing at rapid rates).

Whether it’s growing in height during puberty or trying to build bigger muscles later on, calories must be supplied for this growth process to take place.

You can’t build a house out of nothing. Likewise, you can workout all you want, but if those building blocks – in the form of amino acids, carbohydrates, and dietary fats are not there, you aren’t going to see too much muscle growth.

So, don’t get caught thinking that just because you add weight lifting to your workouts, you’re going to develop large bulky muscles. If you control your diet, this simply will not happen.
So, hopefully it is clear now that just because you’re weight lifting, it does not mean you will end up with bulky muscles as a result. Many people make this incorrect assumption – but it really is the diet that makes all the difference in how this weight lifting will shape your body.
When you make the decision to work with me using my 6-Pack Ab Quest program, I’ll take you through the weight lifting and ab techniques that will provide maximum results with minimal effort on your part (why spend more time in the gym than you have to?), as well as provide you with meal plans that are custom designed to ensure you get the best results from your training without the muscle bulk – in fact, the plans are formulated to help you shed the fat so you look leaner and more defined.

Not choosing to include weight training as part of your current workout program is without-a-doubt the biggest mistake you could make as far as your long-term health and fitness level is concerned. So don’t let this exercise pass you by any longer

From Vince DelMonte

Mr. Malaysia 2009 DVD For Sale!!!!!!

Revolution Gym & Fitness proudly present to you Mr. Malaysia 2009 DVD. To order please contact us at 017-2419522 or e-mail at revogym@gmail.com.

Member's price is RM 15 and for non members RM 20

BBQ Raya

Sempena hari raya aidilfitri, budak-budak gym Revolution dengan jayanya menganjurkan BBQ di atas bumbung gym. Kitorang dah plan nak buat BBQ sejak bulan satu lagi tapi tak jadi-jadi sampailah lepas raya aritu. Walaupun kecil-kecilan tapi tetamu yang datang pun boleh tahan jugak, nasib makanan cukup. Antara body builder yang datang Syukri, Wira, Jamil dan Usop.

IZ dan Lan

Abg Zaid & Iffat

Budak-budak gym dengan Syukri dan Wira

Tetamu-tetamu yang datang

Lan, Usop dan Jamil

Insyallah kitorang plan nak buat BBQ ni lebih kerap lagi, maybe sebulan sekali.

Random videos from Mr. Malaysia 2009

I know it has been 2 months since Mr. Malaysia 2009 was held in JB. I've been pretty busy lately and finally I managed to get some of the videos posted in this blog. Hope you enjoy these videos.



Saiful Wira



Ubaidillah Nasri



Ibrahim Shadan



Buda Ancha



Iwan Setiawan


To be continued......

Pretty good article on mindset...

Normally bodybuilding articles talk about how to build muscle up, diet, training workouts, muscle building nutrition and so on, however whilst these are all really important there is one things slightly different I would like to introduce to you and your muscle building armoury. It is the reticular activating system (RAV).

The RAV works together with the visual componenet of our brain and diverts our attention to specific things that our sub conscious has programmed into it, to be important to achieve our goals. The day to day actions, sights, sounds, preferences and so on that we get daily are all because of our sub conscious thought process that is continually operating.

This has been now proven by neuroscientists and actually qualifies the approaches of positive thinking and the law of attraction. If you do not know what the law of attraction is it is basically the premise that ‘what you think about, you bring about’ or ‘thoughts become things’. Now in the past this was thought of as being a bit to new agey for the majority of people however there is an increasing acceptance of this mental approach worldwide.

Now it doesn’t matter if you take the neuro-scientists approach about it or the metaphysical approach to it because it will work either way. So by programming our subconscious we are able to activate our RAV which in turn will lead us to take the correct steps towards our goals as we will simply be noticing and identifying these things more. Some people will experience beneficial co-incidences that will significantly aid there progress, this is from uncommon but often gives this ‘law of attraction’ a slightly magical feel whereas in reality those things were probably there all the while anyway!

What can a bodybuilder do to benefit from this? Well think now about your present ongoing thought patterns. In your mind, what exactly are you saying to yourself on a daily basis. Are they thoughts like ‘losing weight is too difficult’ or ‘I never grow muscle fast’ for if they are then that is exactly what your RAV system is choosing for you to notice and act upon on a daily basis. It is therefore your everyday sub conscious thought process that you need to alter to positive muscle building thought processes such as: ‘muscle mass come quickly and easily’ or ‘I am getting huge fast’ and so on.

How can you alter these patterns? Here are a couple of things to try:

1) Visualisation: first you need to set aside 5 minutes or so each day to do this. Simply shut your eyes and visulaise in your minds eye precisely how you want your body to look. Large biceps, lean 6 pack and such like, make sure you are as clear as possible about this vision and hold it with a sense of belief.’

2) Speak out aloud clearly and confidently simple statements like: I am extremely fit and healthy, I am huge and muscular, I am growing more and more each day and so on.

Everyday try to do these things. Usually 30 days is all that is required in order to over ride the previous thought patterns. After that, keep doing them also to keep reaffirming your new beliefs.

If you don’t believe that this stuff works then I suggest that you take a look at a few sportsmens autobiographies or sports studies books, I gaurantee that you will find these processes talked about in depth, particularly visualisation which is an amazingly productive technique that should get daily usage!

Ok with these positive thoughts and feelings in mind, go build muscle mass!