{"id":17556,"date":"2018-02-13T13:10:07","date_gmt":"2018-02-13T18:10:07","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=17556"},"modified":"2018-09-20T12:24:38","modified_gmt":"2018-09-20T16:24:38","slug":"training-and-supplements-for-every-fitness-goal","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/training-and-supplements-for-every-fitness-goal\/","title":{"rendered":"How To Train And Supplement For Every Fitness Goal"},"content":{"rendered":"<p>When your workouts don\u2019t reflect your goals, what you see in the mirror won\u2019t either\u2014and nothing is more frustrating than spinning your wheels and going <em>nowhere.<\/em><\/p>\n<p>How you spend your time in the gym\u2014and which <a href=\"https:\/\/www.vitaminshoppe.com\" target=\"_blank\" rel=\"noopener\">supplements<\/a> you take to support your workouts\u2014depends on whether you want to get strong, pack on muscle, shed fat, or boost your endurance. Use this quick fitness cheat sheet to make sure every rep you perform and supp you take accelerates your progress.<\/p>\n<h2><strong> Goal: Strength<\/strong><\/h2>\n<p><strong>Training<\/strong>: When you\u2019re training for absolute strength, you want your body to use the \u2018phosphagen energy system,\u2019 in which it breaks down a form of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/creatine\/N-cp99jg\" target=\"_blank\" rel=\"noopener\">creatine<\/a> to rapidly produce energy. Thing is, your body can\u2019t produce energy like this for very long\u2014we\u2019re talking less than 30 seconds\u2014so your workouts will need short periods of all-out work and long periods of rest.<\/p>\n<p>To maximize strength gains, lift between 80 and 95 percent of your one-rep max and perform four to eight sets of just two to five reps, says New Jersey-based trainer Bryant Klein, C.S.C.S. &nbsp;Rest for three to five minutes between sets.<\/p>\n<div class=\"curalate-widget\" style=\"max-width: 100%; margin: auto; min-width: 240px; min-height: 240px;\">\n<div class=\"curalate-widget-container\" style=\"position: relative; width: 100%; height: 0; border-radius: 3px; padding-bottom: 41.486486486486484%;\"><iframe class=\"curalate-widget-iframe\" style=\"z-index: 1; border-radius: 3px; position: absolute; width: 100%; height: 100%; left: 0; top: 0;\" src=\"https:\/\/r.curalate.com\/v2\/widget\/dDEqDGGb9Bff9WrifiOnsRSOFyAcSgl1?shopButtonText=View Details&amp;replaceTabs=false&amp;autoShowProducts=false&amp;spatialTagIcon=tag\" width=\"740\" height=\"307\" frameborder=\"0\" scrolling=\"no\"><\/iframe><noscript><img decoding=\"async\" class=\"curalate-widget-image\" style=\"position: relative !important; z-index: 0 !important; width: 100%; border-radius: 3px;\" src=\"https:\/\/d28m5bx785ox17.cloudfront.net\/v1\/img\/MyvL3ikYgIawUHd3SsApuGAcO_lcwFDOS0bZmXvbGyI=\/d\/l\"><\/noscript><img decoding=\"async\" class=\"curalate-widget-image lazyload\" style=\"position: relative !important; z-index: 0 !important; width: 100%; border-radius: 3px;\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/d28m5bx785ox17.cloudfront.net\/v1\/img\/MyvL3ikYgIawUHd3SsApuGAcO_lcwFDOS0bZmXvbGyI=\/d\/l\"><\/div>\n<\/div>\n<p><strong><br>\nSupplements<\/strong>:&nbsp;The more <a href=\"https:\/\/www.vitaminshoppe.com\/c\/creatine\/N-cp99jg\" target=\"_blank\" rel=\"noopener\">creatine<\/a> stored in your muscles, the greater capacity those muscles have to churn out that fast and hard work when they need to\u2014and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1319235\/\" target=\"_blank\" rel=\"noopener\">research<\/a> shows that how much you consume affects your stores. Studies have found that just two weeks of consuming between five and 20 grams of creatine a day can improve exercise performance and support strength gains.<\/p>\n<p>\u201cOne <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17136944\" target=\"_blank\" rel=\"noopener\">study<\/a> also showed that participants who took a daily creatine supplement while following&nbsp;a resistance training program significantly increased their resting testosterone levels after 10 weeks,\u201d says dietitian Beth&nbsp;Warren, R.D.N., founder of&nbsp;<a href=\"http:\/\/www.bethwarrennutrition.com\/\" target=\"_blank\" rel=\"noopener\">Beth&nbsp;Warren&nbsp;Nutrition<\/a>. <a href=\"http:\/\/www.nchpjournals.com\/manuscript\/uploads\/article_954.pdf\" target=\"_blank\" rel=\"noopener\">Research<\/a> suggests taking 20 to 25 grams of creatine a day for five days to increase muscle creatine levels, and supplementing with between two and five grams a day from there. Up your creatine stores deliciously with a powdered supplement like <a href=\"https:\/\/www.vitaminshoppe.com\/p\/bodytech-100-pure-creatine-monohydrate-fruit-punch-16-5-oz-powder\/vs-1874\" target=\"_blank\" rel=\"noopener\">BodyTech\u2019s Fruit Punch 100% Creatine Monohydrate<\/a>.<\/p>\n<h2><strong>Goal: Hypertrophy<\/strong><\/h2>\n<p><strong>Training<\/strong>: If you\u2019re set on building muscle <em>mass<\/em>, you need to increase the amount of time your muscles spend under tension to tap into your body\u2019s glycolytic energy system, which relies heavily on the glycogen stored in your muscles and is associated with stimulating muscle growth.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/08\/16\/reasons-not-building-muscle\/\" target=\"_blank\" rel=\"noopener\"><strong>6 Possible Reasons Why You\u2019re Not Building Muscle<\/strong><\/a><\/p>\n<p>To ramp up that time under tension, perform three to six sets of eight to 15 reps (about 90 seconds of work) with 65 to 75 percent of your one-rep max, recommends Klein. Rest for one to three minutes between sets.<\/p>\n<div class=\"curalate-widget\" style=\"max-width: 100%; margin: auto; min-width: 240px; min-height: 240px;\">\n<div class=\"curalate-widget-container\" style=\"position: relative; width: 100%; height: 0; border-radius: 3px; padding-bottom: 41.486486486486484%;\"><iframe class=\"curalate-widget-iframe\" style=\"z-index: 1; border-radius: 3px; position: absolute; width: 100%; height: 100%; left: 0; top: 0;\" src=\"https:\/\/r.curalate.com\/v2\/widget\/5WH8tz6HMXmV4mcN651vjrxuoZ0ftEQq?shopButtonText=View Details&amp;replaceTabs=false&amp;autoShowProducts=false&amp;spatialTagIcon=tag\" width=\"740\" height=\"307\" frameborder=\"0\" scrolling=\"no\"><\/iframe><noscript><img decoding=\"async\" class=\"curalate-widget-image\" style=\"position: relative !important; z-index: 0 !important; width: 100%; border-radius: 3px;\" src=\"https:\/\/d28m5bx785ox17.cloudfront.net\/v1\/img\/hdKcKMQ1RpEIe0BNOxp1meq9RQjl8Toq-VgtsfP4SRA=\/d\/l\"><\/noscript><img decoding=\"async\" class=\"curalate-widget-image lazyload\" style=\"position: relative !important; z-index: 0 !important; width: 100%; border-radius: 3px;\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/d28m5bx785ox17.cloudfront.net\/v1\/img\/hdKcKMQ1RpEIe0BNOxp1meq9RQjl8Toq-VgtsfP4SRA=\/d\/l\"><\/div>\n<\/div>\n<p><strong><br>\nSupplements<\/strong>:<strong>&nbsp;<\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/c\/whey-protein\/N-cp99j5\" target=\"_blank\" rel=\"noopener\">Whey protein<\/a>, which is made from cow\u2019s milk, can be a major player in a muscle-building diet because it contains a high proportion of essential <a href=\"https:\/\/www.vitaminshoppe.com\/c\/amino-acids\/N-cp99ic\" target=\"_blank\" rel=\"noopener\">amino acids<\/a> (which cannot be made by our body) and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/bcaas\/N-cp99jf\" target=\"_blank\" rel=\"noopener\">branched-chain amino acids<\/a> (which play crucial roles in the muscle protein synthesis process responsibly for size gains).<\/p>\n<p>In fact, supplementing with whey protein while resistance training regularly is the ideal combo for promoting muscle hypertrophy and exercise recovery, says research published in <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2901380\/\" target=\"_blank\" rel=\"noopener\"><em>Nutrition &amp; Metabolism<\/em><\/a>. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17095924\" target=\"_blank\" rel=\"noopener\">Studies<\/a> suggest that 20 to 40 grams of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein\/N-cp99j4\" target=\"_blank\" rel=\"noopener\">protein<\/a> both before and after exercise offers the most muscle-building benefits. <a href=\"https:\/\/www.vitaminshoppe.com\/p\/optimum-nutrition-100-whey-gold-vanilla-ice-cream-5-lb-powder\/op-1012\" target=\"_blank\" rel=\"noopener\">Optimum Nutrition\u2019s Vanilla Ice Cream Gold Standard 100% Whey<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/p\/bodytech-whey-tech-pro-24-chocolate-5-15-lb-powder\/vs-2543\" target=\"_blank\" rel=\"noopener\">BodyTech\u2019s Rich Chocolate WheyTech Pro 24<\/a> both pack 24 grams of protein per scoop.<\/p>\n<h2><strong>Goal: Endurance<\/strong><\/h2>\n<p><strong>Training<\/strong>: &#8220;Muscular <a href=\"https:\/\/www.vitaminshoppe.com\/c\/endurance\/N-cp99jd\" target=\"_blank\" rel=\"noopener\">endurance<\/a> training improves performance swimming, running, and other sports that require you to reproduce force over an extended period of time,\u201d says Klein. To train your muscles for endurance, you\u2019ll need to tap into the oxidative energy system, which can utilize fat (with the help of oxygen) to help your muscles work for long durations.<\/p>\n<p>Endurance workouts need to be lower intensity, so you\u2019ll drop your weight down to 50 percent of your one-rep max, says Klein. Perform three to six sets of 15-plus reps and rest for a minute between sets.<\/p>\n<div class=\"curalate-widget\" style=\"max-width: 100%; margin: auto; min-width: 240px; min-height: 240px;\">\n<div class=\"curalate-widget-container\" style=\"position: relative; width: 100%; height: 0; border-radius: 3px; padding-bottom: 41.486486486486484%;\"><iframe class=\"curalate-widget-iframe\" style=\"z-index: 1; border-radius: 3px; position: absolute; width: 100%; height: 100%; left: 0; top: 0;\" src=\"https:\/\/r.curalate.com\/v2\/widget\/0DsVDzOfxPM6vYfoCKhceUkZkYICGv1x?shopButtonText=View Details&amp;replaceTabs=false&amp;autoShowProducts=false&amp;spatialTagIcon=tag\" width=\"740\" height=\"307\" frameborder=\"0\" scrolling=\"no\"><\/iframe><noscript><img decoding=\"async\" class=\"curalate-widget-image\" style=\"position: relative !important; z-index: 0 !important; width: 100%; border-radius: 3px;\" src=\"https:\/\/d28m5bx785ox17.cloudfront.net\/v1\/img\/RF3UvpQVpPjkLEXux3zOiSIa9iVnxGlTUYiFp3Xptng=\/d\/l\"><\/noscript><img decoding=\"async\" class=\"curalate-widget-image lazyload\" style=\"position: relative !important; z-index: 0 !important; width: 100%; border-radius: 3px;\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/d28m5bx785ox17.cloudfront.net\/v1\/img\/RF3UvpQVpPjkLEXux3zOiSIa9iVnxGlTUYiFp3Xptng=\/d\/l\"><\/div>\n<\/div>\n<p><strong><br>\nSupplements<\/strong>: When it comes to muscle endurance, a few <a href=\"https:\/\/www.vitaminshoppe.com\/c\/minerals\/N-cp99i4\" target=\"_blank\" rel=\"noopener\">minerals<\/a> can be particularly helpful: <a href=\"https:\/\/www.vitaminshoppe.com\/c\/iron\/N-cp99i7\" target=\"_blank\" rel=\"noopener\">iron<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/minerals\/N-cp99i4\" target=\"_blank\" rel=\"noopener\">copper<\/a>, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/zinc\/N-cp99i9\" target=\"_blank\" rel=\"noopener\">zinc<\/a>. According to Warren, these minerals play key roles in the flow of oxygen to working muscles and throughout the body, and warding off oxidative stress. And since many young athletes don\u2019t get enough of them, supplementing can help boost <a href=\"https:\/\/www.vitaminshoppe.com\/c\/performance-supplements\/N-cp99ja\" target=\"_blank\" rel=\"noopener\">performance<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/intra-post-workout-recovery\/N-cp99jc\" target=\"_blank\" rel=\"noopener\">workout&nbsp;recovery<\/a>.<\/p>\n<p>The <a href=\"https:\/\/medlineplus.gov\/ency\/article\/002419.htm\" target=\"_blank\" rel=\"noopener\">National Institutes of Health<\/a> recommends adults get about 900 micrograms of copper, eight (women) to 11 (men) milligrams of zinc, and eight (men) or 18 (women) milligrams of iron, per day. A daily <a href=\"https:\/\/www.vitaminshoppe.com\/c\/multivitamins\/N-cp99ig\" target=\"_blank\" rel=\"noopener\">multivitamin<\/a> can help you reach your needs.<\/p>\n<h2><strong>Goal: Fat Loss<\/strong><\/h2>\n<p><strong>Training<\/strong>:&nbsp;<a href=\"http:\/\/www.vitaminshoppe.com\/c\/weight-management-fat-burners\/N-7t7\" target=\"_blank\" rel=\"noopener\">Burning fat<\/a> requires a strategic combination of <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/12\/18\/cardio-myths\/\" target=\"_blank\" rel=\"noopener\">cardio<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/07\/06\/strength-training-myths\/\" target=\"_blank\" rel=\"noopener\">strength training<\/a>, and nutrition\u2014but to lose fat in a sustainable way, you also need to preserve (or build) muscle mass. The more muscle you have, the higher your resting metabolic rate (the amount of calories you need to <em>live <\/em>every day), and the fewer calories you need to slash to support weight loss, explains Klein.<\/p>\n<p>To maximize muscle mass and shed fat, you\u2019ll strength train just like you would for hypertrophy (that\u2019s three to six sets of eight to 15 reps with a couple minutes of rest in between).<\/p>\n<div class=\"curalate-widget\" style=\"max-width: 100%; margin: auto; min-width: 240px; min-height: 240px;\">\n<div class=\"curalate-widget-container\" style=\"position: relative; width: 100%; height: 0; border-radius: 3px; padding-bottom: 41.486486486486484%;\"><iframe class=\"curalate-widget-iframe\" style=\"z-index: 1; border-radius: 3px; position: absolute; width: 100%; height: 100%; left: 0; top: 0;\" src=\"https:\/\/r.curalate.com\/v2\/widget\/P4jlewnZ3EW0UjvFouJVpeyJNOMv2iFd?shopButtonText=View Details&amp;replaceTabs=false&amp;autoShowProducts=false&amp;spatialTagIcon=tag\" width=\"740\" height=\"307\" frameborder=\"0\" scrolling=\"no\"><\/iframe><noscript><img decoding=\"async\" class=\"curalate-widget-image\" style=\"position: relative !important; z-index: 0 !important; width: 100%; border-radius: 3px;\" src=\"https:\/\/d28m5bx785ox17.cloudfront.net\/v1\/img\/soQmiweSkTQLX3fm-42hoFUCKhQesavMy2WHughfJv4=\/d\/l\"><\/noscript><img decoding=\"async\" class=\"curalate-widget-image lazyload\" style=\"position: relative !important; z-index: 0 !important; width: 100%; border-radius: 3px;\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/d28m5bx785ox17.cloudfront.net\/v1\/img\/soQmiweSkTQLX3fm-42hoFUCKhQesavMy2WHughfJv4=\/d\/l\"><\/div>\n<\/div>\n<p><strong><br>\nSupplements<\/strong>: <a href=\"https:\/\/www.vitaminshoppe.com\/c\/weight-management\/N-7t2\" target=\"_blank\" rel=\"noopener\">Carnitine<\/a>, an amino acid-like compound our body produces and that we get from food, helps our body convert fat into energy by escorting fatty acids into our cells\u2019 energy-producing machines (called mitochondria), says Warren. \u201cWhen you increase levels of muscle carnitine, you support the fat burning-process because your body becomes more efficient at processing fuel,\u201d she explains.<\/p>\n<p>One 2016 <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27335245\" target=\"_blank\" rel=\"noopener\"><em>Obesity Reviews<\/em><\/a> meta-analysis found that those who supplemented with carnitine lost significantly more weight than those who took a placebo. <a href=\"https:\/\/www.vitaminshoppe.com\/p\/bodytech-carnipure-l-carnitine-raspberry-16-oz\/vs-2330\" target=\"_blank\" rel=\"noopener\">BodyTech\u2019s Carnipure Carnitine<\/a> supports fat metabolism\u2014and tastes like raspberries (win-win!).<\/p>\n","protected":false},"excerpt":{"rendered":"<p>When your workouts don\u2019t reflect your goals, what you see in the mirror won\u2019t either\u2014and nothing is more frustrating than spinning your wheels and going nowhere. How you spend your time in the gym\u2014and which supplements you take to support your workouts\u2014depends on whether you want to get strong, pack on muscle, shed fat, or<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/training-and-supplements-for-every-fitness-goal\/\">Read More <span class=\"screen-reader-text\">How To Train And Supplement For Every Fitness Goal<\/span><\/a><\/p>\n","protected":false},"author":138,"featured_media":17557,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,9,10],"tags":[17,437,270,33,447,64,1076,110,1075,149,165,282,172,389,221,256,262],"class_list":["post-17556","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-the-latest","category-weight-loss","tag-amino-acids","tag-body-composition","tag-body-fat","tag-bodybuilding","tag-carnitine","tag-creatine","tag-fat-burning","tag-gym","tag-hypertrophy","tag-lose-weight","tag-metabolism","tag-minerals","tag-muscle","tag-resistance-training","tag-strength-training","tag-weight-lifting","tag-workout"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- 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mirror won\u2019t either\u2014and nothing is more frustrating than spinning your wheels and going ...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vitaminshoppe.com\/blog\/training-and-supplements-for-every-fitness-goal\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2018-02-13T18:10:07+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-09-20T16:24:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/02\/Train-and-Supp-for-Goals.jpg?fit=740%2C307&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"740\" \/>\n\t<meta property=\"og:image:height\" content=\"307\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Mark Barroso, C.S.C.S., C.P.T.\" 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