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Ask the TrainerChris Antonio

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10-03-06//Legs and Butt
How do I build my legs and butt?

Chris:
I Read your article with great interest about eating before and after a workout and had a few questions:

You mention that your post workout meal should be eaten no less than one hour after your workout—which sounds like you should wait at least an hour before eating it.
Later you mention that you like to use a protein drink as part of the post workout meal that you drink before you leave the gym. Wouldn’t that typically be less than an hour after your workout?  

Also are there any eating guidelines for aerobic, rather than weight training workouts?

Thanks for your help and advice!

Jay S.

Jay:
Thanks for pointing out my mistake. I meant to say you should eat your post workout meal no more than 1 hour after you lift weights.  In fact the sooner you eat it the better. The longer you wait the less chance you have for full recovery. You wouldn’t take a long trip without filling up your car with gas when your finished would you? So why burn your energy stores without replacing them after a killer workout?

Drinking a protein shake and eating a couple of bananas before I leave the gym is my way of guaranteeing my body the nutrition it needs to immediately start to recover. It also replaces the energy stores that I used during my workout. Remember after a hard workout your glycogen stores will be depleted and your muscles are damaged.  Your body will need quality nutrition to repair itself. I can’t stress how important it is to time this meal correctly. The longer you wait the further the window of opportunity closes behind you.

Dear Chris,
I currently work out about 3-4 times a week. I do about 1/2 hr of cardio followed by weights using various machines at the gym.  I feel though that I'm unable to build up in areas that I'd like to.  Mainly, in my legs and butt!  I'd like to build up my thighs and butt for strength etc.  I'm unable to do lunges because it's painful in my knees.  Do you have any suggestions? Thanks.

Janine

P.S.....My husband and I read your articles each week.  Love your tips!!

Janine:
It’s not often I get a letter from female that wants to build her legs and butt. That’s awesome! After all aren’t women supposed to have curves?

For starters you will need to change the order of you workout. Always lift weights first and do your cardio when you’re finished. Doing cardio first will burn the energy stores needed to get an intense weightlifting workout. By the time you lift weights you will be tired and your glycogen stores will be low causing you to get a mediocre workout at best.

Next you will need to locate the squat rack because you will be spending a lot of time there. In my opinion there is no better way to build your legs and butt than squatting. If you are worried about your knees hire a trainer to teach you proper form. A lot of people experience sore knees due to poor form.

It will be impossible to get the kind of workout that will build quality muscle. Instead  lift weights first when your energy levels are high

The idea is to build muscle and burn fat

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