Today I'm going to tell you a story. See if this sounds familiar to you...
If there was ever one thing I wanted to change about myself, it was my body. I felt insecure and weak. I would do just about anything to pack some muscle onto my frame. I would look at other guys and think, "why can't I just feel average?" Forget being strong and muscular, I just wanted to feel like I wasn't so different compared to everyone else.
It's possible I wasn't as bad as I imagined, but it didn't matter. In my eyes I was wasn't good enough. I was afraid to show my arms or take my shirt off. My self-confidence was really low. There were several times when I told myself I would do something about it, but I was never able to stick to any kind of real plan. I lacked the proper knowledge and wasn't sure if what I was doing would be effective. I would usually end up doing push-ups and sit-ups every night, and then give up in a week or two. I had no idea what to do as far as eating was concerned. I lacked the confidence to get advice from others.
One day when I was looking in the mirror, I realized just how unhappy I was with the way I looked. I realized that I could never be truly happy on the inside, until I was happy with myself on the outside. It was as if my mind had taken a 180 degree turn. It was on that very day that I decided it was time to change. This time I meant business. No more sitting around whining to myself and complaining. It was time to put all the talk aside and get to work. Talking builds no muscles. Although I still had no idea how to approach it, one thing was for sure, I wasn't going to quit. Whether or not I knew what I was doing, the bottom line was that I had made a self-promise. No matter how difficult it was, how long it took, or how many obstacles came my way, I was going to change. There was nothing that would stop me. It was there that my journey to a new and better me began.
A guy from work was looking for a workout partner and so we started going to the gym together. He taught me about proper form and eating right. By the time he moved away six months later, I knew that if I was going to be doing this for the long haul, it was a good idea to learn how to continue to do things right. Why on Earth would anyone want to put in so much time and effort and not do it properly? That's when I signed on with a personal trainer.
My trainer taught me everything I needed to know. Stuff you can't find in magazines or on the Internet. He put together my first real strength training program. It was nothing complicated, just a straightforward program that focused on basic lifts with maximal intensity. I trained with his assistance 3 days per week and worked each muscle group once each session. It was really hard at first, but I stuck with it. There were many times when working out would be the last thing I felt like doing, but it didn't matter. I dragged myself across town to the gym and lifted. I remembered the promise that I had made to myself, and that was all I needed to keep going. Now, I also had an advantage of having an expert to teach new things in the proper time as well as someone I could be accountable to.
Gaining weight has never been that hard for me. My problem was gaining muscle instead of fat. I had to train like someone possessed and learn to eat every 3 hours whether I wanted to or not. Maybe I was crazy, but that's what I had to do if I wanted to make any gains in the gym. You might call it obsession. I call it dedication.
My body composition started to change. After the first 12 weeks with my trainer, my body fat had decreased by 5% and I gained an inch on each arm. My hard work and persistence was finally paying off. I pressed on. I kept on training and I kept eating well. Most people would have quit, but I wasn't one of them. I refused to be defeated or to go back to the way I was. Workout after workout, week after week, month after month, I kept training.
Oh sure, there have been bumps along the way. Life has a way of putting obstacles in your path. Treat these obstacles as a test of your resolve, then rise above them. Those times when I felt like packing it in, I dug down deep and kept going. It's this attitude that separated me from the rest. No matter how tough things are, never quit.
To obtain my goals, I have to do things I hate. I train when I want to sleep. I eat when I want to rest. I go to bed when I want to stay awake. This is what separates champions from wannabe's. As time passed, I continued to improve. Finally, I was walking around with my head held high. I kept on training and I kept on improving. There was no letting up.
People who are dedicated to their fitness are few and far between. In the general population, finding those who are able to stay committed to something is rare. Of course, I went from a hobbyist to a professional. I don't expect that from anyone else. I'm still learning, still training, and still improving. I can truly say that muscle building has been the greatest choice I've ever made in my entire life. I went into it for the aesthetics, but what I discovered was it has changed me from the inside out. I now have more self-confidence, I don't hide behind baggy clothes anymore, nor am I reluctant to take my shirt off. I feel strong, powerful, and healthy. My life has completely changed for the better. Words can't do justice to the feeling of being in great shape. Plus, I now know that I am able to set a goal and reach it.
If you're just starting out or even just thinking about getting into shape, I have one piece of advice I can give you: never quit. No matter what happens, never quit. Even if it feels like you're back to square one, never quit. Building muscle onto your frame will do so much for you. If you're consistent, you'll be eternally grateful. You'll learn self-discipline, you'll build character, and you'll be pushed to your limits. You will definitely get more in return than you invest.
The next time you're tempted by that can of soda or those nachos, just remember that nothing tastes better than being in the best shape of your life. Cowards never get started and the weak die along the way. Do you want success in your life or to be one of the broken?
Sunday, January 29, 2012
Saturday, January 28, 2012
Learn How To Build Muscle
Students and young professionals come to me all the time with questions like,
I am happy to tell you that learning how to gain muscle is not as hard as some would make you believe. It's also not as easy as you might think. You must be prepared to train smarter instead of harder. I'm not talking about wimping out during your workouts. I am referring to the big picture of training more intelligently.
I have some advice for you today that I give to my hard-gainer clients when they wish to gain muscle.
1. Never Perform More Than 10 Repetitions
If you are lifting weights beyond 10 repetitions then you are emphasizing your slow-twitch muscle fibers, which have the smallest opportunity for muscle growth. You are a hard-gainer and you need to recruit the maximal amount of muscle fibers in every set. Always choose your weights knowing that an 11th repetition is forbidden.
If you really want to gain muscle, then get your mind into heavy lifting mode. Every single set and every single exercise. Keep your weights heavy and never more than 10 repetitions. Approach every workout knowing that you are going to be venturing into new territory and waging war against your genetics. I recommend these workouts with a workout partner, so you can eliminate any safety issues, not slack off, and push your limits every inch of the way.
2. Reduce Your Workout Time
Perform more work in less time and you have increased your work capacity. Work refers to the number of sets, repetitions, and poundage within your workout. Who is fitter? The guy who can do 4 sets of 185 pounds bench presses with 30 second rest periods or the guy who can do 4 sets of 185 pound bench presses with 90 second rest periods? The one who can do the same amount of work in less time. Guess who is more muscular? The one who has a higher work capacity.
Next time you enter the gym, try to complete your current workout in less time. Take shorter rests. Move from one exercise to the next much quicker. Don't be surprised if you feel out of shape! This is one of the easiest tips you can take away to increase your muscle density and take your fitness to a new level. Be prepared to humble yourself and get out of your comfort zone.
3. Do Only One Exercise Per Muscle Group
Only one? Yes, only one. Unless you want to buy into the notion that you must mutilate a muscle for over an hour to get any growth out of it. Consider this typical day in the gym: Today is your chest day. Your first exercise is bench press. You perform your first set with 185 lbs, second set with 205 lbs, third set with 225 lbs and fourth set with 245 lbs.
Assuming this is your maximum weight for the desired number of repetitions, is it not safe to say that you have used the maximal number of muscle fibers? Your goal is to simply spark your muscles into growth, not exhaust them to death. Once they experience an unknown assault (stimulus), your body will be forced to adapt and create new muscle to prevent future assaults. Therefore, your lesson is this: Once you have out-performed your last workout, it is time to move onto the next exercise.
4. Do No More Than 3-5 Sets Per Muscle Group
I question a hard-gainers workout intensity if they must do more than 3-5 sets per muscle group. If you are using anabolic steroids or have muscle friendly genes then you can safely dismiss this advice. Learning how to gain muscle for the hard-gainer requires following a new set of rules.
Consider your first 1-2 sets as a warm up at 85% of your maximal effort. Your third set is a work set at 95% of your maximal effort. Your fourth (and sometimes fifth) set are work sets at 100% of your maximal effort. It is only this last all out set that contributes to your greatest muscle growth. Anything over and above this last set simply exhausts your muscle beyond reason and delays your recovery ability to hit the muscle again. It is this last set that you should perform at least 1-2 extra repetitions or 5-10 extra pounds than your last workout. Mission accomplished. You have sparked your muscles into growth. Time to move on.
5. Increase Your Strength 5% Every Two Weeks
One of the biggest mistakes I see hard-gainers make in the gym is not tracking their progress. They return week-after-week to simply reherse the same workouts with the absence of any progress. How do you expect to gain muscle if you continue to lift the same weights each workout? Your body is designed to tolerate stress. Assault it and let it get bigger. It's a simple concept.
Today's lesson is for you to aim for a minimum of 5% strength increase every 2 weeks. You might progress a little quicker with larger muscle groups like back and legs versus smaller muscles like biceps and triceps. Just think, in six months from now, you could be over twice as strong. I recommend to everyone that you write down your strength goals for 6 months from now, then work backwards. If you are currently dead-lifting 135 lbs, your goal could be dead-lifting 270 lbs over the next few months.
Conclusion
I know these tips may not have been what you were expecting. I learned a long time ago to question everything you read and hear. Learn for yourself by doing and not by talking about it. I've helped more people overcome their genetics by teaching them how to gain muscle. I'm known as the guy who can help you to get the body you've always wanted, then what you do with it is up to you.
- "Could you teach me how to build muscle?
- "Could you teach me how to pack on an extra ten to fifteen pounds of muscle mass before my next vacation?"
- "Could you help me look like someone who actually lifts weights?"
- "Could you help me build a body that turns heads and demands respect?"
I am happy to tell you that learning how to gain muscle is not as hard as some would make you believe. It's also not as easy as you might think. You must be prepared to train smarter instead of harder. I'm not talking about wimping out during your workouts. I am referring to the big picture of training more intelligently.
I have some advice for you today that I give to my hard-gainer clients when they wish to gain muscle.
1. Never Perform More Than 10 Repetitions
If you are lifting weights beyond 10 repetitions then you are emphasizing your slow-twitch muscle fibers, which have the smallest opportunity for muscle growth. You are a hard-gainer and you need to recruit the maximal amount of muscle fibers in every set. Always choose your weights knowing that an 11th repetition is forbidden.
If you really want to gain muscle, then get your mind into heavy lifting mode. Every single set and every single exercise. Keep your weights heavy and never more than 10 repetitions. Approach every workout knowing that you are going to be venturing into new territory and waging war against your genetics. I recommend these workouts with a workout partner, so you can eliminate any safety issues, not slack off, and push your limits every inch of the way.
2. Reduce Your Workout Time
Perform more work in less time and you have increased your work capacity. Work refers to the number of sets, repetitions, and poundage within your workout. Who is fitter? The guy who can do 4 sets of 185 pounds bench presses with 30 second rest periods or the guy who can do 4 sets of 185 pound bench presses with 90 second rest periods? The one who can do the same amount of work in less time. Guess who is more muscular? The one who has a higher work capacity.
Next time you enter the gym, try to complete your current workout in less time. Take shorter rests. Move from one exercise to the next much quicker. Don't be surprised if you feel out of shape! This is one of the easiest tips you can take away to increase your muscle density and take your fitness to a new level. Be prepared to humble yourself and get out of your comfort zone.
3. Do Only One Exercise Per Muscle Group
Only one? Yes, only one. Unless you want to buy into the notion that you must mutilate a muscle for over an hour to get any growth out of it. Consider this typical day in the gym: Today is your chest day. Your first exercise is bench press. You perform your first set with 185 lbs, second set with 205 lbs, third set with 225 lbs and fourth set with 245 lbs.
Assuming this is your maximum weight for the desired number of repetitions, is it not safe to say that you have used the maximal number of muscle fibers? Your goal is to simply spark your muscles into growth, not exhaust them to death. Once they experience an unknown assault (stimulus), your body will be forced to adapt and create new muscle to prevent future assaults. Therefore, your lesson is this: Once you have out-performed your last workout, it is time to move onto the next exercise.
4. Do No More Than 3-5 Sets Per Muscle Group
I question a hard-gainers workout intensity if they must do more than 3-5 sets per muscle group. If you are using anabolic steroids or have muscle friendly genes then you can safely dismiss this advice. Learning how to gain muscle for the hard-gainer requires following a new set of rules.
Consider your first 1-2 sets as a warm up at 85% of your maximal effort. Your third set is a work set at 95% of your maximal effort. Your fourth (and sometimes fifth) set are work sets at 100% of your maximal effort. It is only this last all out set that contributes to your greatest muscle growth. Anything over and above this last set simply exhausts your muscle beyond reason and delays your recovery ability to hit the muscle again. It is this last set that you should perform at least 1-2 extra repetitions or 5-10 extra pounds than your last workout. Mission accomplished. You have sparked your muscles into growth. Time to move on.
5. Increase Your Strength 5% Every Two Weeks
One of the biggest mistakes I see hard-gainers make in the gym is not tracking their progress. They return week-after-week to simply reherse the same workouts with the absence of any progress. How do you expect to gain muscle if you continue to lift the same weights each workout? Your body is designed to tolerate stress. Assault it and let it get bigger. It's a simple concept.
Today's lesson is for you to aim for a minimum of 5% strength increase every 2 weeks. You might progress a little quicker with larger muscle groups like back and legs versus smaller muscles like biceps and triceps. Just think, in six months from now, you could be over twice as strong. I recommend to everyone that you write down your strength goals for 6 months from now, then work backwards. If you are currently dead-lifting 135 lbs, your goal could be dead-lifting 270 lbs over the next few months.
Conclusion
I know these tips may not have been what you were expecting. I learned a long time ago to question everything you read and hear. Learn for yourself by doing and not by talking about it. I've helped more people overcome their genetics by teaching them how to gain muscle. I'm known as the guy who can help you to get the body you've always wanted, then what you do with it is up to you.
Friday, January 27, 2012
Best Supplements to Build Muscle While You Sleep
You don't build muscle when you're training in the gym. Your body builds muscle when it can recover from your workouts. During recovery, your body adds strength and size to handle the extra intensity. The best time your body has for recovery and muscle growth is while you're sleeping.
Taking the right supplements in the evening can help you build more muscle, while you sleep. At night, while you're sleeping, your body has the highest output of anabolic hormones. The muscle-building hormones I'm talking about include testosterone, growth hormone (GH), and insulin-like growth factor (IGF). Your body is naturally designed to make you more muscular, to burn more fat, and do it while you're sleeping.
Here are the 3 best supplements, that I recommend to my clients, to take before going to bed each night...
ZMA is a combination of the minerals zinc and magnesium. Your body loses zinc throughout the day from all sorts of things including sweating and even sexual activity. Athletes are especially deficient in the mineral zinc. The problem is that zinc is one of the raw materials that's necessary to be able to produce testosterone and insulin-like growth factors. If you're not getting enough zinc from your food (which is nearly everyone), then you're not going to be able to maximally produce the testosterone and growth hormone you need to build muscle.
Find a ZMA supplement that has about 30 milligrams of zinc and about 450 milligrams of magnesium. The magnesium is going to help with the absorption of the zinc. ZMA works best on an empty stomach, so to take it about 2 hours after your last meal, but about 45 minutes before you go to bed.
Immediately before going to bed, I recommend taking in one more dose of high quality whey protein isolate. At night while your body is recovering, it’s going to need amino acids to act as the building blocks for new muscle tissue. By consuming some protein before bed, it will slowly breakdown into amino acids through the night to continuously feed your muscle-building activity. You only need about 20 grams. You can take it about 45 minutes after you've taken your ZMA, right before you go to bed.
Melatonin is the master hormone your body uses to regulate all other hormones in your body. It’s kind of like the conductor of your endocrine system and even helps regulate your sleep cycles. Unfortunately, we start to lose natural production of melatonin after the age of 25, so most of us are deficient in melatonin. Production is also affected by things like staying up too late, getting up too early, and especially by stress and working night shifts. Supplementing with melatonin can be an important way to help you get a deeper, more restful sleep. This in turn helps you recover better from your training and maximize your natural production of testosterone and growth hormone, while you sleep. All you need is about 3 milligrams taken right before you go to bed and you'll be in prime mode to be able to maximize your sleep cycles and build more muscle in the process.
Taking the right supplements in the evening can help you build more muscle, while you sleep. At night, while you're sleeping, your body has the highest output of anabolic hormones. The muscle-building hormones I'm talking about include testosterone, growth hormone (GH), and insulin-like growth factor (IGF). Your body is naturally designed to make you more muscular, to burn more fat, and do it while you're sleeping.Here are the 3 best supplements, that I recommend to my clients, to take before going to bed each night...
ZMA is a combination of the minerals zinc and magnesium. Your body loses zinc throughout the day from all sorts of things including sweating and even sexual activity. Athletes are especially deficient in the mineral zinc. The problem is that zinc is one of the raw materials that's necessary to be able to produce testosterone and insulin-like growth factors. If you're not getting enough zinc from your food (which is nearly everyone), then you're not going to be able to maximally produce the testosterone and growth hormone you need to build muscle.
Find a ZMA supplement that has about 30 milligrams of zinc and about 450 milligrams of magnesium. The magnesium is going to help with the absorption of the zinc. ZMA works best on an empty stomach, so to take it about 2 hours after your last meal, but about 45 minutes before you go to bed.Immediately before going to bed, I recommend taking in one more dose of high quality whey protein isolate. At night while your body is recovering, it’s going to need amino acids to act as the building blocks for new muscle tissue. By consuming some protein before bed, it will slowly breakdown into amino acids through the night to continuously feed your muscle-building activity. You only need about 20 grams. You can take it about 45 minutes after you've taken your ZMA, right before you go to bed.
Melatonin is the master hormone your body uses to regulate all other hormones in your body. It’s kind of like the conductor of your endocrine system and even helps regulate your sleep cycles. Unfortunately, we start to lose natural production of melatonin after the age of 25, so most of us are deficient in melatonin. Production is also affected by things like staying up too late, getting up too early, and especially by stress and working night shifts. Supplementing with melatonin can be an important way to help you get a deeper, more restful sleep. This in turn helps you recover better from your training and maximize your natural production of testosterone and growth hormone, while you sleep. All you need is about 3 milligrams taken right before you go to bed and you'll be in prime mode to be able to maximize your sleep cycles and build more muscle in the process.
Thursday, January 26, 2012
Reasons To Start Building Muscle
The trend of muscle building is on the rise every day. Many people do not understand the reasons why anyone would be willing to spend hours in the gym every week. Today I'm going to tell you the reasons that will convince you to start building muscles.
Look Better
The main benefit of muscle-building is that it will help you look much better. Think about the last time you saw a muscular man looking good in a plain white, tight-fitted T-shirt. The muscles you gain helps you look better. You'll have a body that everyone wants to achieve.
More Self-Confidence & Recognition
That is not the end of the benefits. Looking better increases your self-confidence level and the amount of attention you get. Try looking around you. Realize both girls and guys are staring at someone's tight body. Higher confidence levels will allow you to have a broader and more active social life.
Get Leaner
For some of you, the goal of losing body fat seems to be a great obstacle. You've been on countless diets or spent hours doing cardiovascular exercises. These are the 2 most common things people do when trying to lose body fat. Few people know that a muscle-building workout boosts your metabolism for 24 hours. Muscles that you have built work to burn your extra calories for you. Studies have shown that muscles can help you burn calories even while you are sleeping.
More Energy
It seems like more and more people are lacking stamina and energy, while they're at work. This causes less efficiency in the workplace. Muscles can bring you power and energy that can increase your stamina for your daily events, such as work, school, or sports.
Improved Posture & Chance of Injury
Building muscles can strengthen your core, allowing for better posture and less chance of back injuries.
Are these benefits enough to convince you to start a muscle-building program? The choice is yours. Check out Bodies@Work for more information on how you can get started on the body you've always wanted.
Look BetterThe main benefit of muscle-building is that it will help you look much better. Think about the last time you saw a muscular man looking good in a plain white, tight-fitted T-shirt. The muscles you gain helps you look better. You'll have a body that everyone wants to achieve.
More Self-Confidence & Recognition
That is not the end of the benefits. Looking better increases your self-confidence level and the amount of attention you get. Try looking around you. Realize both girls and guys are staring at someone's tight body. Higher confidence levels will allow you to have a broader and more active social life.
Get Leaner
For some of you, the goal of losing body fat seems to be a great obstacle. You've been on countless diets or spent hours doing cardiovascular exercises. These are the 2 most common things people do when trying to lose body fat. Few people know that a muscle-building workout boosts your metabolism for 24 hours. Muscles that you have built work to burn your extra calories for you. Studies have shown that muscles can help you burn calories even while you are sleeping.
More Energy
It seems like more and more people are lacking stamina and energy, while they're at work. This causes less efficiency in the workplace. Muscles can bring you power and energy that can increase your stamina for your daily events, such as work, school, or sports.
Improved Posture & Chance of Injury
Building muscles can strengthen your core, allowing for better posture and less chance of back injuries.
Are these benefits enough to convince you to start a muscle-building program? The choice is yours. Check out Bodies@Work for more information on how you can get started on the body you've always wanted.
Wednesday, January 25, 2012
How Much Muscle Can You Build?
Today, I have a question for you: "How much muscle do you think you can really build?" Is it 5 pounds of muscle a month? Maybe 10 pounds a month? Or is it more like 20 pounds a month? The supplement industry would have you believe it's impossible without their expensive potions. The reality is that they are making it impossible for you to build a better body. Understanding the truth about muscle is your first step. You can go from dealing with your struggle of looking and feeling average, to living in the body you deserve.
Reliable muscle-building and nutrition information isn't that easy to find. Eager for the quick gain, the inexperienced person gets caught in the trap of exaggerated claims from the supplement-industry-supported magazines. I hope that you're following my posts and have come to trust that I look for the real truth, with your best interests in mind.
How Much Muscle Can You Really Build?
Most gym rats expect to build lots of muscle really fast. This is a myth. You can't build muscle really fast. The majority of my students and clients had completely unrealistic expectations when they first came to me, regarding quick muscle building.I can't put an exact number on how much you can gain. Most people believe that they can build 20 pounds of muscle in 3 months. It's amazing how frustrated many people become because they only gained 1-5 pounds in their first month of training. I can't help but think to myself, "That’s fantastic, what are you complaining about?"
There is no doubt you can gain 20 pounds of WEIGHT in 3 months, or even one month. I'm not talking about "weight gain." I'm talking about "pure muscle tissue gain." That is not including water weight or glycogen weight. There is not a chance that you will gain 5 or even 10 pounds of "pure lean muscle" in 1 month or even 3 months; not even close. I hate to be the bearer of bad news, but unless you are using growth enhancing drugs, it's impossible. Many of you might be upset or discouraged about the truth of how much you can actually build.
The purpose of this knowledge is to help you to eat and train with a more realistic perspective. Under the best possible circumstances (training, nutrition, supplementation, recovery, mind-set) the average male body can create between 1/4 and 1/5 pounds of "pure lean muscle" tissue per week. That’s the natural amount that your body chemistry will allow. That means you're looking at 1-2 pounds of "pure lean muscle" each month.
You don't think that's very much? Consider this... What will your body look like a year from now with an extra 12-24 pounds of muscle? Now... Are you starting to see the importance of consistency?
Most people can maintain up to 40 grams of glycogen per 100 grams of muscle tissue. That means, if you're gaining 10 pounds of new muscle, you'll consequently increase glycogen storage by around 4 pounds. If you gain 10 pounds of muscle, your scale will show a gain which will actually be closer to 14 pounds (if you didn't gain any fat). Rarely will someone not gain any fat, if they are gaining more than 3 pounds per month. When you set your muscle-building goals, clarify in your mind whether "20 pounds of muscle" is your weight gain goal or your lean muscle goal. Then put a realistic time frame on your goals based on the information I just shared with you.
If you simply focus on keeping your body fat between 10%-13%, while gaining around 5 pounds per month, then it is safe to say you are gaining 1-2 pounds of lean muscle a month with the addition of 1-2 pounds of glycogen and water. Hopefully, there will be no more than a pound of fat.
Train hard. Expect success. Ask Bodies@Work for help when you need it.
Tuesday, January 24, 2012
Muscle Building 101
Introduction To Learning How To Gain Muscle Mass
Your body is in a constant battle between anabolic and catabolic states. This is especially true when you're in college. Gaining muscle requires you to be anabolic. When your body has the fuel it needs to build complex molecules necessary for growth, maintenance, and repair of muscle tissue, you are in an anabolic state. On the other hand, catabolism causes your muscle tissue to break down as a result of being in a negative caloric balance (burning more calories than you consume) and/or the exercise-induced release of cortisol, a muscle destroying hormone.
Think of a catabolic state as your Friday 8:00 a.m. Biology class. It’s the last place you want to be. Creating an anabolic environment through proper weight training and nutrition is the only way to promote muscle growth and prevent breakdown. Learning how to gain muscle comes down consuming more calories than you burn on a daily basis. If you fall into a negative balance, your body will kick into conservation mode and muscle growth will come to a screeching halt.
How Many Calories To Consume To Gain Muscle Mass
Your goal is to consume 18-22 calories per pound of bodyweight every day (3,600–3,740 calories for a 170-pound guy). What and when you consume your calories is equally important. Simply eating 3,600-3,740 calories consisting of pizza in one sitting won't cut it. To gain quality muscle mass you need to eat every 3-4 hours for at least 5-6 meals a day.
Muscle Building Nutrients 101
While infusing adequate calories is one task, infusing quality calories is even more important. The top 3 muscle building nutrients are Protein, carbohydrates, and fats. Many collegiates think there is a 4th food group--alcohol.
Proteins To Gain Muscle Mass
The first crucial muscle gaining nutrient for the construction and repair of muscle tissue is protein. It earns top honors due to the chemical element nitrogen. To stay anabolic and gain major muscle mass, you need a positive nitrogen balance. To avoid having your nitrogen levels fall into the red, consume at least 1 gram of protein per pound of bodyweight per day. Strive to consume whole protein sources. Foods that contain all the essential amino acids include, chicken, eggs, fish, lean beef, turkey, and protein powder.
Carbohydrates To Gain Muscle Mass
The second crucial muscle gaining nutrient is carbohydrate. Carbohydrates have been under attack for years. The truth is: carbohydrates provide energy required to fuel you through daily tasks and survive intense workouts. If you pass on the carbohydrates, you risk being able to think straight and train intensely. Carbohydrates spare your muscle protein from being broken down for energy and cause insulin to be released in your body, assisting in the shuttling of amino acids into your muscle cells. This does not mean you can pig out on bagels and muffins. You always have to remember that your body stores excess carbohydrates right around your gut.
Your goal is to consume 2-2.5 grams of muscle building carbohydrates per pound of bodyweight per day (that's 340-425 grams for a 170-pound male). Select quality carbohydrates like beans, brown rice, oatmeal, fruits, vegetables, and whole-grains, because your body processes them more gradually. You want to allow yourself a more sustainable stream of energy for your body.
Cut out the baked goods, fried foods, sodas, juices, chips, candies, and white bread from your nutrition syllabus. The only time these carbohydrates can be consumed with minimal damage are after a hard workout (along with protein of course) to help replenish your glycogen stores.
Fats To Gain Muscle Mass
The third crucial muscle gaining nutrient is fat. Cutting fat from your nutrition program is not a smart choice when striving to gain muscle mass. Fats support production and maintenance of hormones like testosterone--the king of muscle building hormones. Fat is required to absorb fat-soluble vitamins (A, D, E, & K), It helps stabilize your blood-sugar levels and can be burned as energy by your muscles. In addition, good fats such as monounsaturated and omega-3 fatty acids possess an anti-inflmmatory effect (a must have for intense workouts), and can help reduce body fat.
Your goal is for a moderate intake of about 25%-30% of your total daily calories, or 100-120 grams for a 170-pounder. Your top picks for monounsaturated fats come from avocados, nuts (walnuts, almonds, cashews, macadamias, pecans, and pistachios), olive oil, and nut butters. Top sources of omega-3s are fatty fish (wild salmon, sardines, trout, and tuna), flaxseed, and fish-oil supplements.
The 4th Food Group: Alcohol
I don't know about your town, but alcohol is a big deal in San Diego. I think that's all the Gas Lamp Quarter exists for. If you want a sexy body, alcohol results in more harm than good. Aside from alcohol contributing to DUIs, draining your bank account, date rape, and alcohol poisoning, hitting the booze also stunts your muscle gains.
Here are the cold-filtered facts:
Need a Killer Muscle Building Program?
If you’re looking to kick-start your year with a step-by-step muscle-building program that includes exclusive coaching by me, contact me at Bodies@Work and mention you're interested in my Muscle Building 101 program. I want you to start the year off right by establishing a solid weight-training program fueled by an eating plan designed to build rock-solid muscle mass, keep your metabolism soaring, and your energy high enough for all the dates you’ll be going on.
Your college days CAN be the best years of your life. Don’t let them pass you by. Train hard and be the one "stands out."
Your body is in a constant battle between anabolic and catabolic states. This is especially true when you're in college. Gaining muscle requires you to be anabolic. When your body has the fuel it needs to build complex molecules necessary for growth, maintenance, and repair of muscle tissue, you are in an anabolic state. On the other hand, catabolism causes your muscle tissue to break down as a result of being in a negative caloric balance (burning more calories than you consume) and/or the exercise-induced release of cortisol, a muscle destroying hormone.
Think of a catabolic state as your Friday 8:00 a.m. Biology class. It’s the last place you want to be. Creating an anabolic environment through proper weight training and nutrition is the only way to promote muscle growth and prevent breakdown. Learning how to gain muscle comes down consuming more calories than you burn on a daily basis. If you fall into a negative balance, your body will kick into conservation mode and muscle growth will come to a screeching halt.
How Many Calories To Consume To Gain Muscle MassYour goal is to consume 18-22 calories per pound of bodyweight every day (3,600–3,740 calories for a 170-pound guy). What and when you consume your calories is equally important. Simply eating 3,600-3,740 calories consisting of pizza in one sitting won't cut it. To gain quality muscle mass you need to eat every 3-4 hours for at least 5-6 meals a day.
Muscle Building Nutrients 101While infusing adequate calories is one task, infusing quality calories is even more important. The top 3 muscle building nutrients are Protein, carbohydrates, and fats. Many collegiates think there is a 4th food group--alcohol.
Proteins To Gain Muscle MassThe first crucial muscle gaining nutrient for the construction and repair of muscle tissue is protein. It earns top honors due to the chemical element nitrogen. To stay anabolic and gain major muscle mass, you need a positive nitrogen balance. To avoid having your nitrogen levels fall into the red, consume at least 1 gram of protein per pound of bodyweight per day. Strive to consume whole protein sources. Foods that contain all the essential amino acids include, chicken, eggs, fish, lean beef, turkey, and protein powder.
Carbohydrates To Gain Muscle MassThe second crucial muscle gaining nutrient is carbohydrate. Carbohydrates have been under attack for years. The truth is: carbohydrates provide energy required to fuel you through daily tasks and survive intense workouts. If you pass on the carbohydrates, you risk being able to think straight and train intensely. Carbohydrates spare your muscle protein from being broken down for energy and cause insulin to be released in your body, assisting in the shuttling of amino acids into your muscle cells. This does not mean you can pig out on bagels and muffins. You always have to remember that your body stores excess carbohydrates right around your gut.
Your goal is to consume 2-2.5 grams of muscle building carbohydrates per pound of bodyweight per day (that's 340-425 grams for a 170-pound male). Select quality carbohydrates like beans, brown rice, oatmeal, fruits, vegetables, and whole-grains, because your body processes them more gradually. You want to allow yourself a more sustainable stream of energy for your body.
Cut out the baked goods, fried foods, sodas, juices, chips, candies, and white bread from your nutrition syllabus. The only time these carbohydrates can be consumed with minimal damage are after a hard workout (along with protein of course) to help replenish your glycogen stores.
Fats To Gain Muscle MassThe third crucial muscle gaining nutrient is fat. Cutting fat from your nutrition program is not a smart choice when striving to gain muscle mass. Fats support production and maintenance of hormones like testosterone--the king of muscle building hormones. Fat is required to absorb fat-soluble vitamins (A, D, E, & K), It helps stabilize your blood-sugar levels and can be burned as energy by your muscles. In addition, good fats such as monounsaturated and omega-3 fatty acids possess an anti-inflmmatory effect (a must have for intense workouts), and can help reduce body fat.
Your goal is for a moderate intake of about 25%-30% of your total daily calories, or 100-120 grams for a 170-pounder. Your top picks for monounsaturated fats come from avocados, nuts (walnuts, almonds, cashews, macadamias, pecans, and pistachios), olive oil, and nut butters. Top sources of omega-3s are fatty fish (wild salmon, sardines, trout, and tuna), flaxseed, and fish-oil supplements.
The 4th Food Group: AlcoholI don't know about your town, but alcohol is a big deal in San Diego. I think that's all the Gas Lamp Quarter exists for. If you want a sexy body, alcohol results in more harm than good. Aside from alcohol contributing to DUIs, draining your bank account, date rape, and alcohol poisoning, hitting the booze also stunts your muscle gains.
Here are the cold-filtered facts:
- Muscle Protein Synthesis. Aside from slowing your mental faculties and clouding your judgement, drinking has been shown to slam the breaks on muscle growth. Research has shown it can slow muscle-gaining by as much as 22% and decreases the power output of fast-twitch muscle fibers, which are required for high intensity weight training.
- Hormones. More research shows that alcohol consumption decreases testosterone levels by as much as 70%. Even worse, it can spike cortisol levels for up to 24-hours, which will wipe out any efforts to gain muscle mass. Excessive drinking will also impair your sexual performance and your ability to get it up.
- Sleep. Most importantly, alcohol can disturb your sleep patterns. Missing out on high quality sleep is a bodybuilders worst nightmare. While you sleep, your body’s growth-hormone production peaks, building and repairing your muscle tissue. It also regulates fat metabolism. To maximize your muscle gains, 7-9 hours of sleep is in order.
Need a Killer Muscle Building Program?If you’re looking to kick-start your year with a step-by-step muscle-building program that includes exclusive coaching by me, contact me at Bodies@Work and mention you're interested in my Muscle Building 101 program. I want you to start the year off right by establishing a solid weight-training program fueled by an eating plan designed to build rock-solid muscle mass, keep your metabolism soaring, and your energy high enough for all the dates you’ll be going on.
Your college days CAN be the best years of your life. Don’t let them pass you by. Train hard and be the one "stands out."
Monday, January 23, 2012
Gain 15 Pounds Of Muscle Mass
One part of my business is working with college students. There is a popular phenomenon among the college set. It's called the Freshman 15. It refers to weight gain that’s a direct result of college life. By the way, it’s not just common to females. Listen up too, if you’re a male.
As a Personal Trainer in a major college and university town, I've consulted with dozens of frustrated college guys and girls who are destroying their freshmen year by packing on dozens of pounds of fat–-instead of muscle. There are exactly 6 reasons college students have no reason not to gain muscle, instead of fat.
Avoid The Freshmen 15 & Gain 15 Pounds Of Muscle Instead
I've witnessed dozens of students develop the Skinny-Fat Syndrome I’ve also witnessed dozens of overweight students literally become the wide student body. I know how college life can be from personal experience. I've spent way too much time as a collegiate getting 2 bachelors degrees and attending graduate school. I know all about dime drafts, dollar shots, late-night pizza, 10-cent wings, buffet-style cafeterias, junk-food powered study sessions, and a jam-packed schedule that leaves you little time to exercise.
I’ve met so many students who screw up their metabolisms and turn their six-packs into kegs within just months of this dramatic lifestyle change. So what are you supposed to do? The reality is, you’re not destined to become another “Freshman 15″ statistic.
College Lifestyle Can Be Perfect For Gaining Slabs Of Quality Muscle On Your Frame
Think about it. Now here are the 6 reasons you can be guaranteed to succeed.
While you’re gaining another 15 credits, you have no excuse not to gain your first or next 15 pounds of quality muscle mass to your report card.
As a Personal Trainer in a major college and university town, I've consulted with dozens of frustrated college guys and girls who are destroying their freshmen year by packing on dozens of pounds of fat–-instead of muscle. There are exactly 6 reasons college students have no reason not to gain muscle, instead of fat.Avoid The Freshmen 15 & Gain 15 Pounds Of Muscle Instead
I've witnessed dozens of students develop the Skinny-Fat Syndrome I’ve also witnessed dozens of overweight students literally become the wide student body. I know how college life can be from personal experience. I've spent way too much time as a collegiate getting 2 bachelors degrees and attending graduate school. I know all about dime drafts, dollar shots, late-night pizza, 10-cent wings, buffet-style cafeterias, junk-food powered study sessions, and a jam-packed schedule that leaves you little time to exercise.
I’ve met so many students who screw up their metabolisms and turn their six-packs into kegs within just months of this dramatic lifestyle change. So what are you supposed to do? The reality is, you’re not destined to become another “Freshman 15″ statistic.
College Lifestyle Can Be Perfect For Gaining Slabs Of Quality Muscle On Your Frame
Think about it. Now here are the 6 reasons you can be guaranteed to succeed.
- You’re young and have more muscle-building testosterone coursing through your body than any other time of your life.
- You likely have access to an all-you-can-eat cafeteria to fuel your body with sufficient calories and the critical macro-nutrients: protein, carbohydrates, and fat. By the way, beer is not one of the critical macro-nutrients.
- You likely have access to a world-class weight room on campus with the best equipment. You don’t have to pay for your gym membership since it’s probably factored into your tuition.
- You’re surrounded by a steady presence of young people, many who are easy on the eyes and checking you out just as much as you’re checking them out. If that doesn’t motivate you, then I don’t know what does.
- You have a pre-set class schedule, so this is an excellent opportunity to fit your workouts into your time-table just like you schedule your classes. If you’re in a program with over 30 hours a week, that’s even better because you’ll be FORCED to make better use of your time.
- You have the opportunity to be the "stand out" on campus. Most students waste away their college days on boozing and partying, but too much of a good thing can be damaging to your body and life. It’s more rewarding to wake up and see a top-notch body in the mirror, rather than a pot-belly and blood shot eyes.
While you’re gaining another 15 credits, you have no excuse not to gain your first or next 15 pounds of quality muscle mass to your report card.
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