Crossfit 303 Training

Enhance your mind, body, health, recovery and fitness performance with these tried and tested nutrition tips.

JOIN THE EXO TRAINING FAMILY

Build Muscle

If you want to build muscle, you must eat properly, train correctly and recover effectively.

Failure to fulfill any one of these three criteria will significantly slow your progress. For example, if you are training with discipline and intelligence, recovering properly yet you are not eating enough protein or calories, then you will fail.

If you are following a carefully planned nutrition plan to the letter and being smart about your recovery, yet you aren’t working hard enough in the gym, then you will fail. You get the picture.

TRAINING

TRAIN

It is our goal to make your time at Crossfit 303, the best hour of your day. Leave your phone in the locker room, don't think about work emails or outside responsbilities - this is YOUR time. Have fun and take control of your health one rep at a time.

Hypertrophy is a scientific term used to describe the physiological process of developing and growing new muscle tissue. Two factors contribute to hypertrophy: sarcoplasmic hypertrophy, which focuses more on increased muscle glycogen storage; and myofibrillar hypertrophy, which focuses more on increased myofibril size.

NUTRITION

When you want to build muscle, quality nutrition is absolutely essential. In the bulking or muscle building stages, you will need to consume the correct amount of protein and operate in a hypercaloric state in order to support this process. It is important to understand calorie balance. Consult a nutritionist to determine the best amount of macronutrients for you in relation to your physique and goals.

Protein

Foods such as tofu, fish, eggs, turkey, chicken and beef are all excellent sources of protein, but it can be harder than it first appears to consume the higher quantities necessary for muscle growth. A quality protein supplement will give you stability and help to ensure that you hit your macronutrient targets, recover properly and get back into the gym ready to hit the next workout at 100%!

The 100% Natural Whey Protein Concentrate from Olimp provides 27 gram of protein per serving, perfect for maximising muscle growth!

Casein protein takes longer to digest, and is perfect to consume before bed for example, when your body has time to absorb the essential proteins and amino acids that you need to recover effectively.

How to Build Muscle for Performance – Calorie Balance

Calorie balance is the ratio between calories taken in and calories expended in any one individual at any given time. It is a good idea to measure this out over the course of a week to cancel out most fluctuations, such as drinking more water.

TIP: When measuring fat loss (or muscle gain) over time, weigh yourself first thing in the morning, before you eat or drink anything. Measure your weight 2-3 times per week and record all results. This will give you a clear and consistent record of your progress.

There are 3 states of calorie balance:

1. Negative calorie balance (hypocaloric diet)

2. Calorie balance (eucaloric diet)

3. Positive Calorie balance (hypercaloric diet)

It is impossible to be in more than one of these states at any one time.

A negative calorie balance will always result in weight loss. Even though body water alterations may occasionally mask this loss of tissue, it is always going to occur, with ZERO exceptions so far discovered.

A eucalorie balance means that the athlete will not gain or lose weight because they expend as many calories as they consume.

A positive calorie balance means that the individual is consuming more calories than they are using, and will gain weight and size.

In order to maximize your chances for muscle gain or fat loss, you must know when and how to enter a hypo, hyper, or eucaloric state. The hypercaloric state is best for building muscle and the hypocaloric state is most suited for cutting weight.

JOIN NOW!