Latest From Atlas Nutrition

Maybe you recently decided to give bodybuilding a try. Of course, bodybuilding involves more than just lifting weights and consuming protein shakes. So how can you ensure muscle gains without putting your body at risk? Here are some mistakes to avoid as a young bodybuilder, as referenced from Bodybuilding.com: Poor warmup “I don’t need to warm up.” We hear that time and time again from new clients. However, without a proper warmup, you could wind up seriously hurt.

Ready or not, here comes the holiday season. That means a good deal of stress and overeating for most of us up until the new year. So how can you balance traveling, family obligations, and the season’s most delectable treats with your current fitness routine? Here are some tips to consider: Keep moving It’s easy to sit for prolonged periods of time, but especially during the holidays. Make it a point to get up for at least five minutes every half hour. Take a walk around the house, perform simple squat exercises, or do whatever else to keep you moving.

You have your post-workout routine down pat. After a grueling training session, you reach for a recovery shake, drink it, and move on with your day. What’s interesting, though, is that many bodybuilders don’t even know if such beverages make a difference in their overall muscle gains. The last thing you want to do is waste your workout. With that in mind, here are some of our favorite post-workout recovery shakes, as referenced from Muscle & Fitness:

You maintain a strict workout regimen. But are you really getting the most out of those intense lifting sessions? Unfortunately, many fitness junkies waste their workouts by failing to eat the right foods afterward. Here are some fuel options that will prevent cramps, minimize soreness, and get you on the road to recovery following your next workout: 

At times, it can be difficult for a woman to build lean muscle. Don’t be discouraged, though! Just a few lifestyle changes can help you get stronger and feel more confident. Here are some muscle-building tips to consider:     Forget the fad diets – What would you say is the most important element of a successful muscle-building regimen for a woman? No, it’s not taking supplements or even lifting more weights. The answer is taking in more calories. Here’s the thing: without additional calories, your body won’t have the energy to generate new muscle tissue. Our advice? Don’t just think that stuffing your face will lead to lean muscle growth. Instead, make it a point to increase your calories at a slower rate over time.

Several years ago, you made the decision to completely change your lifestyle. You said goodbye to fried, processed foods and started preparing delicious, healthy meals instead. Of course, there was also the drastic change in your fitness level. You made it a point to hit the gym every day and, as a result, lost quite a bit of weight. Now, though, you’re ready to embark on a new challenge: building muscle mass.

Nobody has a more strict fitness routine than you do. In fact, you can’t remember the last day you skipped a workout. But what happens when you go on a long vacation or business trip? Do those good exercise and diet habits get thrown out the window? The fact is that you can stay on track when you’re on the road. It just takes being more resourceful and using every chance possible to remain active.

What comes to mind when you think of strength training? Maybe a bodybuilder lifting a significant amount of weight? Here’s the thing: strength training should be part of everyone’s fitness routine. Weight or resistance training, as it’s often called, is designed to improve muscular fitness by exercising a specific muscle group against external resistance. Strength training may include free weights, equipment, or your own body weight. Per the Centers for Disease Control Prevention, adults should engage in muscle-strengthening activities at least twice a week.

Meal planning. Some people enjoy it while others absolutely dread the thought of it. For those of you who aren’t familiar with meal planning, it’s basically how you organize yourself to cook a meal. A number of us find it easiest to carve out a few hours once a week to prepare meals for the next seven days. It sounds easy enough, right?