Note: If you want a step-by-step proven workout plan for packing on slabs of muscle, I highly recommend coming in and getting a tailored personal training program.
With that out of the way…I’ve been getting a bunch of email lately with guys always asking me how can skinny guys build muscle.
Well here’s a no B.S. program to get you on the right path. It really comes down to three things. Lift. Eat. Recover.
Lifting to build muscle
As usual, we’re going to focus on compound movements using barbells (Pull Ups and Dips being the exceptions to the rule). We’re going to combine the 5×5 strength building protocol with a mid-range weight and rep format to promote hypertrophy (that means getting those muscles big!).
We’re also going to use the superset (doing two different exercises in a row without rest in between) to keep the workouts short and get you out of the gym in 30 minutes or less.
Muscle building workout plans
Phase 1
Workout A: Deadlift 5 reps x 5 sets.
Superset Shoulder Press with High Pulls 8 reps x 4 sets.
Workout B: Squat 5 reps x 5 sets.
Superset Bench Press with Pull Ups 8 reps x 4 sets.
You should stick with the same weight and try to finish all of the sets with that weight. So if you are bench pressing 150 lbs for 5 reps x 5 sets, you should use 150 lbs for all 5 sets. If you make it through that, the next time in the gym you should try 153 or 155 for 5×5.
You should always be trying to break your personal record from the last time in the gym. If you lift the same weight for 8 weeks straight, the muscle WILL NOT GROW. You gotta increase the weight if you want to increase the muscle size.
For Phase 1 you will train 3 days per week, alternating the above workouts. As an example, you may train on Mondays, Wednesdays, and Fridays. During the first week, you would do Workout A on Monday and Friday and Workout B on Wednesday. The second week, you would do Workout B on Monday and Friday and Workout A on Wednesday. Continue with the format and stay on Phase 1 until one of two things happen: 1) your results plateau, or 2) you get bored and don’t look forward to hitting the workouts anymore. Either way, you should stick with Phase 1 for a minimum of 4 weeks.
Phase 2
Workout A: Deadlift 5 reps x 5 sets.
Power Clean 8 reps x 3 sets.
Workout B: Shoulder Press 5 reps x 5 sets.
Superset Bent Over Rows with Bench Press 8 reps x 4 sets.
Workout C: Squat 5 reps x 5 sets.
Lunge 8 reps (each leg) x 3 sets.
Workout D: Pull Ups 5 reps x 5 sets.
Superset Dips with High Pull 8 reps x 4 sets.
For Phase 2 you will train 4 days per week, training two days on, one day off, two days on, two days off. As an example, you may do
• Monday – Workout A
• Tuesday – Workout B
• Wednesday – Rest
• Thursday – Workout C
• Friday – Workout D
• Saturday – Rest
• Sunday – Rest
Muscle Building Diet
Gaining weight is like going to war, and your weapon of choice is a fork.
In the most basic sense, eat more than you’re eating now. A lot more. In a more specific sense, where I commonly recommend a carbohydrate restriction for weight loss, I recommend eating carbohydrates with each meal for muscle building. When trying to put on muscle you should be eating anywhere from 3000-5000 calories per day depending on your current weight. Building muscle is 80% diet and 20% lifting. Your diet is that important.
But that’s not license to go crazy with Krispy Kreme and crapolla. Oatmeal, brown rice, whole wheat pastas and breads, and potatoes should be included in every meal. But that’s not at the sacrifice of your protein source: you should be eating a good protein source with each meal. Ideally about 6 oz. per meal. Unless of course you’re of the vegetarian persuasion, then no problem. . . tofu will work, as will beans and rice.
And to keep your vitamin and mineral content on point, eat at least one serving of fruits or vegetables with each meal. Nuts are another fine addition as they are calorically dense and nutrient packed.
Also, bring on the dairy! I’m typically not a big fan of dairy (is there another animal besides humans that drinks the milk of another animal?). But if you’ve been afflicted with Skinny-Man Syndrome your whole life, slurping down the cow juice will go a long way in adding the calories you need to pack on slabs of muscle.
Drinking 1/2 gallon – 1 gallon of whole milk per day is a good idea if you’re super skinny. It’ll add an additional 1200-2600 calories to your day. Super skinny guys can put on 10-15 lbs in a month by doing this.
Get protein right after your workout
An important thing to remember is you need to make sure you are eating breakfast everyday and also getting a lot of protein in right after your workout. Most guys that are skinny, have problems getting enough protein, so 20 oz+ of chocolate milk right after a workout will help. You can also eat protein after your workout, but chocolate milk is just much easier to deal with.
Strive to eat 3 meals per day with 3 snacks, with about three hours between meals.
A sample meal plan follows. When in doubt, just friggin’ eat!
Meal plans for gaining weight and building muscle
6:00am 4 eggs scrambled. Serving of homefried potatoes with green pepper and onion. Cup of oatmeal with mixed berries.
9:00am 8 oz glass whole milk. Large handful of walnuts. Fruit cup of melon and pineapple.
12:00pm Stir-fried chicken and broccoli with a large serving of brown rice.
3:00pm Turkey sandwich on whole wheat bread with lettuce, tomato, and mustard. 1 apple with natural peanut butter.
6:00pm Grilled steak with tomatoes, peppers, and onions wrapped in a whole wheat tortilla with cheddar cheese and black beans. Side salad of raw spinach.
9:00pm 8 oz. glass whole milk. 1 banana. Large handful of raw almonds.
The hardest thing about getting bigger is eating enough food. To make it easier I suggest cooking your meals ahead of time so they’re always ready. You can cook on Sunday and have meals that will last until Thursday. Things like burgers, chicken, pork, eggs, mashed potatoes, chili and veggies can all be prepared ahead of time.
Recap – what you should be eating
Protein – Eggs, chicken, pork, steak, burgers, almonds, walnuts, peanut butter, chili, beans
Carbohydrates – Potatoes (mashed or baked), whole wheat pasta, whole wheat bread, rice (w/beans)
Vegetables and Fruits – Bananas, oranges, apples, strawberries, green beans, lentils, broccoli, cauliflower
Dairy – Whole milk, plain yogurt with fresh berries
Proper recovery is crucial for muscle building
In today’s fast-paced world, recovery can often be the most difficult component to get in place. Do the following and your body will have the opportunity to process all of the lifting and eating into the muscles you desire.
• Sleep: Do your damnedest to get in 8 hours per day. A quick 20 minute nap in the afternoon is also great if you can squeeze it in.
• No more circuits: I love high intensity “Oh, shit I’m gonna puke” circuit training. But it will be counter productive if you’re trying to pack on the muscle. You have to be stingy with your calories: save ‘em for the heavy lifting and revisit the circuits when you’re ready to get lean.
• Take Off Days Off: Pay the neighborhood kid to cut the grass. Forget about off-day “cardio” nonsense. And unless your mortgage depends on it, avoid sport specific training if you can. Again, we’re being stingy with the calories and providing the body time and energy to recover from the intense lifting sessions.
• Relax!!!: Meditate. Read a book. Pet the dog. Or find a hobby that doesn’t involve jacking your heart rate. Whatever you do, make time for activities that help you de-stress.
I’m trying to get bigger but it’s not working
If you’re following the plan above and you’re not seeing results, there are a few reasons for it.
1. You’re not eating enough
This is plain and simple. If you’re following the plan above and you’re not gaining weight, then you’re not eating enough. Even if you think you’re eating a lot, you’re obviously not because you’re not gaining any weight!
My tips for making sure you always have food around to eat are as follows…
• Prepare meals in advance – You can prepare meals ahead of time for the next 3-4 days. You might think “this sucks I dont want to eat the same thing”….well TOUGH! What you’re doing right now obviously isn’t working, so it’s time to try something new. When trying to build muscle food should be seen as fuel, not a delicious meal.
• Keep your cupboards full – If you don’t have food to cook you’ll end up eating something that’s not going to help you build muscle. Keep food around at all times.
• Slurp the milk down – Seriously, if you’re not drinking 1/2 gallon – 1 gallon of whole milk per day, then get on it. Buy 2-3 gallons in advance, and drink them throughout the week.
2. You’re not pushing yourself hard enough when you workout
When you workout, you should be grunting out the last few reps of every set. That’s how intense each set should be. If you’re doing shoulder presses and you float through each set without a “tough rep” then you need to add more weight to the bar.
If you find it hard to push yourself like many people do, find a workout partner who is motivated like you that will help push you during a workout.
Your biggest muscle gains come in the last few reps you crank out when you think you can’t do anymore.
Monday, September 27, 2010
Wednesday, September 15, 2010
cardio-vascular workout
To accomplish a good cardio-vascular workout all you really need is a good pair of running shoes. Most cardio-vascular exercise needs little or no third party apparatus to help you accomplish your routine. Running, dancing, walking can all be done with no equipment (well, if dancing, then maybe some music would help). Other forms of cardio are step, circuit training, bike riding, swimming, aerobics and more...
With most exercise you should always remember to warm up first and cool down afterwards. This means gently stretching and moving your muscles to start off with. Suddenly moving into full exercise without building up first will cause problems such as stiffness and cramps. Ease yourself into it. Then after exercise, the cool down is basically gently moving the muscles and joints to stretch and relax, as your body returns to its normal pace.
Running:
Make sure you have a good pair of running shoes. The technology put into these shoes nowadays is highly researched and designed to reduce shock to the feet, ankles, legs and back. So don't skimp on these - you get what you pay for.
Before you start your run, be sure to warm up first. Start with a brisk walk ensuring you move your arms vigorously gradually breaking into a slow jog. It is better to run at a speed to which you can still converse. If you find yourself losing breath, slow your pace down until you've recovered. If you are a novice runner try running and walking, until you can hold your run for 15 minutes.
Now increase the length and time of your run by a couple of minutes every other time you hit the road or treadmill, until you can run for 30 minutes without stopping. Try to increase your run time by 10% each week, remember not to over do it and don't forget to warm down at the end of each by slowing down gradually. When your run is complete stretch your legs for 30 seconds per muscle, hamstring, calf and thigh.
Cycling:
Cycling is one of the best ways to get a good cardio-vascular workout.
First of all, if you are riding on the roads safety is paramount, always use the appropriate safety equipment when road riding. You can stay fit by riding a bike to work, most people work within a five mile radius of there place of work, which is a perfect distance for a bike ride.
Exercise bikes can be used in a variety of ways, general riding for specified length of time, this is like going for a bike ride with out the dangers of road riding and the weather. Warm up riding you can use an exercise bike for warming up the legs before a leg workout. Also exercise bike classes, these classes are taken by an instructor, who will put you through various levels of pace, quite like a circuit training exercise with a bike.
You may find it surprising to find that riding a bike five miles 3 times per week will improve your heart rate, your posture, skin and weight control. Some even say that riding and running are great ways of relieving stress.
Swimming:
One of the best ways to firm up and trim your body down. Due to the resistance the water has on the body swimming involves all the major muscle groups this allows the body to burn up to 20% more calories than swimming through air. Swimming a few lengths per day will keep you fit and give you an excellent workout. Swimming also has less impact on the joints than say, running.
If you wish to take your swim a little further try picking up the pace of your swim, you can work up to a great aerobic exercise and give your body an excellent workout.
Start off by swimming 1-2 lengths at a time resting between sets if necessary, after you have swam ten lengths call it a day. The next day repeat the process until you can swim five lengths without a break. Progress to ten lengths in by adding an extra length each time you return.
You can put together your own cardio raining routing in the gym, if you have a problem with this then the staff on hand will write one for you and show you how to achieve your goal. Try to make your cardio last between an hour and an hour and a half. A good start point for cardio is always a run.
This cardio workout will work for a person of medium fitness, however adjust the times and pace according to your fitness levels.
1. Run at a light pace for 20 minutes, start off at a walking pace and gradually move to a run, this helps you get warmed up and the blood pumping.
2. Rowing machine- set the rowing machine for a countdown time of 15 minutes or keep a check on your watch or the clock. Start off with a slow rowing motion to get the pace up, maintain this steady pace throughout the full 13 minutes and use the 2 minutes to slow the pace down.
3. Move immediately on to exercise bike take a stead paced ride for 12 minutes with a sprint finish for the remaining 3 minutes.
4. After the exercise bike move directly on to the step climber for a period of 15 minutes climbing on a light level to get the legs going. Try to move at a swift pace for the full 15 minutes as this is the last of the leg work you will be doing.
5. When you have completed the step climber, move onto the abs bench for some crunches. 4 sets of crunches to failure is your target for this exercise. Try twisting your body and touching your left knee with your right elbow and vice versa.
6. The last exercise in this quick cardio workout is the leg raise apparatus. Bring your knees up to your chest for 3-4 sets for as many reps as possible (failure)
After the completion of this cardio workout, remember to do a full warm down by stretching the muscles. The full workout should take you around 1 hour 20 minutes.
With most exercise you should always remember to warm up first and cool down afterwards. This means gently stretching and moving your muscles to start off with. Suddenly moving into full exercise without building up first will cause problems such as stiffness and cramps. Ease yourself into it. Then after exercise, the cool down is basically gently moving the muscles and joints to stretch and relax, as your body returns to its normal pace.
Running:
Make sure you have a good pair of running shoes. The technology put into these shoes nowadays is highly researched and designed to reduce shock to the feet, ankles, legs and back. So don't skimp on these - you get what you pay for.
Before you start your run, be sure to warm up first. Start with a brisk walk ensuring you move your arms vigorously gradually breaking into a slow jog. It is better to run at a speed to which you can still converse. If you find yourself losing breath, slow your pace down until you've recovered. If you are a novice runner try running and walking, until you can hold your run for 15 minutes.
Now increase the length and time of your run by a couple of minutes every other time you hit the road or treadmill, until you can run for 30 minutes without stopping. Try to increase your run time by 10% each week, remember not to over do it and don't forget to warm down at the end of each by slowing down gradually. When your run is complete stretch your legs for 30 seconds per muscle, hamstring, calf and thigh.
Cycling:
Cycling is one of the best ways to get a good cardio-vascular workout.
First of all, if you are riding on the roads safety is paramount, always use the appropriate safety equipment when road riding. You can stay fit by riding a bike to work, most people work within a five mile radius of there place of work, which is a perfect distance for a bike ride.
Exercise bikes can be used in a variety of ways, general riding for specified length of time, this is like going for a bike ride with out the dangers of road riding and the weather. Warm up riding you can use an exercise bike for warming up the legs before a leg workout. Also exercise bike classes, these classes are taken by an instructor, who will put you through various levels of pace, quite like a circuit training exercise with a bike.
You may find it surprising to find that riding a bike five miles 3 times per week will improve your heart rate, your posture, skin and weight control. Some even say that riding and running are great ways of relieving stress.
Swimming:
One of the best ways to firm up and trim your body down. Due to the resistance the water has on the body swimming involves all the major muscle groups this allows the body to burn up to 20% more calories than swimming through air. Swimming a few lengths per day will keep you fit and give you an excellent workout. Swimming also has less impact on the joints than say, running.
If you wish to take your swim a little further try picking up the pace of your swim, you can work up to a great aerobic exercise and give your body an excellent workout.
Start off by swimming 1-2 lengths at a time resting between sets if necessary, after you have swam ten lengths call it a day. The next day repeat the process until you can swim five lengths without a break. Progress to ten lengths in by adding an extra length each time you return.
You can put together your own cardio raining routing in the gym, if you have a problem with this then the staff on hand will write one for you and show you how to achieve your goal. Try to make your cardio last between an hour and an hour and a half. A good start point for cardio is always a run.
This cardio workout will work for a person of medium fitness, however adjust the times and pace according to your fitness levels.
1. Run at a light pace for 20 minutes, start off at a walking pace and gradually move to a run, this helps you get warmed up and the blood pumping.
2. Rowing machine- set the rowing machine for a countdown time of 15 minutes or keep a check on your watch or the clock. Start off with a slow rowing motion to get the pace up, maintain this steady pace throughout the full 13 minutes and use the 2 minutes to slow the pace down.
3. Move immediately on to exercise bike take a stead paced ride for 12 minutes with a sprint finish for the remaining 3 minutes.
4. After the exercise bike move directly on to the step climber for a period of 15 minutes climbing on a light level to get the legs going. Try to move at a swift pace for the full 15 minutes as this is the last of the leg work you will be doing.
5. When you have completed the step climber, move onto the abs bench for some crunches. 4 sets of crunches to failure is your target for this exercise. Try twisting your body and touching your left knee with your right elbow and vice versa.
6. The last exercise in this quick cardio workout is the leg raise apparatus. Bring your knees up to your chest for 3-4 sets for as many reps as possible (failure)
After the completion of this cardio workout, remember to do a full warm down by stretching the muscles. The full workout should take you around 1 hour 20 minutes.
Monday, September 6, 2010
cardio compensation
I used to be shocked at the number of people I saw in the gym who put so much time into cardio workouts without seeing any results. Many of these people are putting forth much more effort than me, but don't have the results to show for it. I feel bad, because I know their challenge comes down to diet. Did you know that the type of cardio you do, can play a big role in your craving for food? It is possible that many people are sabotaging their ability to lose body fat, by choosing a type of cardio that makes them desperately crave food.
[Have you ever been so hungry that you ate everything in sight? I have had problems with hunger in the past, but adjusting my cardio has helped a ton in this regards. The wrong type of cardio can make dieting a tough deal!]
Cardio Compensation – Eating More Calories Than You Burned
Some people have a tendency to crave more food after a cardio workout and "compensate" for their calories burned. They may burn 300 calories each and every cardio workout, but increase their daily calorie intake to make up for those calories burned. This is why a large percentage of people doing cardio workouts, get stuck at the same weight for long periods of time. Note: Studies have shown that longer, steady state cardio workouts are the type of workouts shown to increase craving for food (in some people).
Willpower Plays a Role, But Why Torture Yourself?
It takes a certain amount of willpower and discipline to lose weight, but why make this harder than necessary. What if there was a way to burn a lot of calories in your workout without having stronger-than-normal food cravings? There is!
Interval Training Has Been Shown to Reduce the Appetite
I'm a big fan of interval training for fat loss. Things like HIIT and body weight circuits are an extremely efficient way to jack up your metabolism and drop body fat quickly…they can also reduce your appetite! Australian Professor Steve Boucher has shown in research that interval training increases hormones called catecholamines. These hormones actually reduce your appetite. So instead of compensating with calories, you eat less than normal.
Reminder…You Can Lose Fat Without Cardio
To be honest, if you were on a strict diet you could get as lean as you wanted without cardio or any type of interval work. Believe it or not, it doesn't require typical "fat burning exercise" to lose body fat. I recommend intervals as a way to stay healthy while getting lean and to experience quicker results, but it really isn't mandatory. If you were crunched for time, you could 2-3 resistance training workouts each week and diet hard and get pretty darn lean. The resistance training would insure that you maintain muscle while on a low calorie diet.
Intervals and Cardio Should Just Speed Along the Process
I like to look at intervals and cardio workouts as a way to accelerate fat loss results that are already happening. My outlook is that my diet is already getting the job done, but the intervals and cardio are going to help me reach my goals much quicker than diet alone…plus I like being "in shape". I think this is different than how a lot of people view exercise when it comes to fat loss.
Your Workouts Should Not Cause You to Crave More Food
If your workouts are causing you to crave much more food than normal, you may want to consider changing things up. Another thing that happens is that many people use exercise as an excuse to eat more calories. If you do this, then you will always have a tough time getting lean. My suggestion is to eat "as if" you weren't going to do intervals and cardio…but add in intervals and cardio to turbo-charge your fat loss results.
A Way to Do Steady State Cardio Without The Food Cravings
People who have read my blog for a while know that I recommend 15 minutes of Interval Training followed by 15-20 minutes of steady state cardio. Besides the added fat burning this combo provides, the intervals insure the release of catecholamines…which should reduce your appetite.
Note: Some people have the ability to do long cardio workouts without craving extra food. This post is just geared towards people who have an increased appetite from exercising. Also, I'm a big fan of intervals, HIIT, and cardio…done strategically with the proper diet is the best way to quickly and easily get lean.
[Have you ever been so hungry that you ate everything in sight? I have had problems with hunger in the past, but adjusting my cardio has helped a ton in this regards. The wrong type of cardio can make dieting a tough deal!]
Cardio Compensation – Eating More Calories Than You Burned
Some people have a tendency to crave more food after a cardio workout and "compensate" for their calories burned. They may burn 300 calories each and every cardio workout, but increase their daily calorie intake to make up for those calories burned. This is why a large percentage of people doing cardio workouts, get stuck at the same weight for long periods of time. Note: Studies have shown that longer, steady state cardio workouts are the type of workouts shown to increase craving for food (in some people).
Willpower Plays a Role, But Why Torture Yourself?
It takes a certain amount of willpower and discipline to lose weight, but why make this harder than necessary. What if there was a way to burn a lot of calories in your workout without having stronger-than-normal food cravings? There is!
Interval Training Has Been Shown to Reduce the Appetite
I'm a big fan of interval training for fat loss. Things like HIIT and body weight circuits are an extremely efficient way to jack up your metabolism and drop body fat quickly…they can also reduce your appetite! Australian Professor Steve Boucher has shown in research that interval training increases hormones called catecholamines. These hormones actually reduce your appetite. So instead of compensating with calories, you eat less than normal.
Reminder…You Can Lose Fat Without Cardio
To be honest, if you were on a strict diet you could get as lean as you wanted without cardio or any type of interval work. Believe it or not, it doesn't require typical "fat burning exercise" to lose body fat. I recommend intervals as a way to stay healthy while getting lean and to experience quicker results, but it really isn't mandatory. If you were crunched for time, you could 2-3 resistance training workouts each week and diet hard and get pretty darn lean. The resistance training would insure that you maintain muscle while on a low calorie diet.
Intervals and Cardio Should Just Speed Along the Process
I like to look at intervals and cardio workouts as a way to accelerate fat loss results that are already happening. My outlook is that my diet is already getting the job done, but the intervals and cardio are going to help me reach my goals much quicker than diet alone…plus I like being "in shape". I think this is different than how a lot of people view exercise when it comes to fat loss.
Your Workouts Should Not Cause You to Crave More Food
If your workouts are causing you to crave much more food than normal, you may want to consider changing things up. Another thing that happens is that many people use exercise as an excuse to eat more calories. If you do this, then you will always have a tough time getting lean. My suggestion is to eat "as if" you weren't going to do intervals and cardio…but add in intervals and cardio to turbo-charge your fat loss results.
A Way to Do Steady State Cardio Without The Food Cravings
People who have read my blog for a while know that I recommend 15 minutes of Interval Training followed by 15-20 minutes of steady state cardio. Besides the added fat burning this combo provides, the intervals insure the release of catecholamines…which should reduce your appetite.
Note: Some people have the ability to do long cardio workouts without craving extra food. This post is just geared towards people who have an increased appetite from exercising. Also, I'm a big fan of intervals, HIIT, and cardio…done strategically with the proper diet is the best way to quickly and easily get lean.
Eating to build muscle
Eating to Build Muscle
If you’re wanting to learn what foods to eat to build muscle, and how to lose weight and build muscle, you’re in for a treat here. I’ve written the following article that addressed all of these issues, including information on foods that build muscle, the best way to lose weight, and exactly what to eat to build muscle.
How many of you have heard from your clients or friends, “I am a hard gainer and no matter how much I eat, I can’t gain weight”? Maybe that is how you feel yourself. Or I’m sure many of you want to lose fat and maybe build a little muscle too. Even if your weight training goals are just to remain healthy and maintain your current physique, there are certain “rules” you should follow. Therefore, I thought I would compile a list of what I’ll call the “Ten Commandments of Training.”
1. Eat a balanced diet. Some of you may think I am a bit biased since I’m a trainer; however, training is at best half the battle. If your goal is to pack on slabs of muscle, you can lift until the gym staff has to scrape you off the floor with the trash, but without refueling those muscles, your efforts are futile. It is actually after training, when you allow your muscles to rest, that they will grow. The best way to refuel and recover your muscles is by eating a sufficient amount of calories, high quality carbohydrates, proteins and fats. Similarly, if fat loss is your goal, it will be next to impossible to be successful if you change nothing about your eating habits and only increase your exercise. Not monitoring your food intake while training hard is like riding a bicycle with one flat tire; sure, you may get to your destination, but there will be ton of wasted effort.
2. Keep a food log. This may be a barrier for many of you, but how do you plan to monitor your changes without writing them down and seeing what can be altered? This journal does not have to be detailed; record the portion sizes and foods you eat and beverages you drink, the calories, carbohydrate, protein and fats each contain. This will allow you to see what foods or food groups you may be missing or limited in, what foods you can eliminate or reduce if your goal is to lose weight, or just closely monitor your intake if you are trying to gain muscle and limit fat gain.
3. Keep a training log. Similar to the above recommendation, you can’t effectively track your progress if you don’t know what you’re doing. You may learn from recording and watching your physique that a particular exercise or series of exercise is effective and maybe some that is not. Similarly, it will help you track your progress to ensure you are on track.
4. Vary your routine. To be ultimately successful in the gym, you need to vary your workouts. In fact, there is no other aspect of your life that is stagnant—why should the gym be any different? However, this probably describes many of you: Monday is chest day, in which you start with 3 sets of 10 reps on flat bench, followed by 3 sets of 10 on incline press, and maybe 3 sets of 10 for dumbbell fly’s. You then move to triceps, where you do pushdowns and maybe lying tricep extension. The rest of the week follows suit. You always pair back and biceps together, legs are granted their own day, and shoulders fit somewhere in the mix. Mix it up-do a different body part(s) on Monday’s, do dips instead of flat bench, pushups on a stability ball, 4 sets of 5, whatever. If you do what you’ve always done, you’ll get what you’ve always gotten.
5. Rest!!! When was the last time you took some time off from training? Go ahead, get out of the weight room for a week. I’ll rarely tell you to be a couch potato, but here’s your opportunity. OK, fine, don’t undo what you’ve worked so hard at by sitting with the remote in hand and a bag of chips at your side for a week straight, but being active doesn’t mean you must live in the weight room. Remember, growth happens during recovery, not when you’re in the gym. If you hit the weights day in a day out, you are never giving your body a chance to recover. A week off now and then is great for the body and I bet you’ll come back stronger.
6. Stretch. I bet there are a lot of you out there who do not stretch at all or if you do, stretch the muscle you’re going to work for about 5 seconds. Stretching helps muscles recover, increases muscle elasticity and decreases the chance of injury. Make sure you leave plenty of time to stretch after your workout, do a number of stretches for the body parts you just worked, and hold each stretch for about 20 to 30 seconds. I’m not asking you to mimic Gumbi, just do some basic stretches. Heck, try a yoga class for a change of pace.
7. Lift heavy weights. If I had a nickel for every time I heard “I don’t want to lift too heavy because I will get bulky,” I would be giving Trump a run for his money. Yes, I’m picking on the women here because they are usually the group who is afraid of looking like Hercules. But flapping your arms with 1 lb dumbbells like you are trying to take off will do nothing more than bore you to tears while you claim that weight lifting is useless. Challenge the muscle and lift heavier weights within your comfort zone.
8. Use proper form. I know I was guilty of this the first day I stepped into my high school weight room. I was trying with all my might to bench press 135 lbs since I saw someone else using that weight. Any ounce of “coolness” I had as a gawky freshman left my body faster than the weight falling straight to my chest. I would have rather been injured than suffer through the embarrassment of an upperclassmen “rescuing” me from underneath the bar between his laughing in the corner. I looked like I was having a seizure as a squirmed and twisted to get that weight up. Save yourself from the embarrassment and more importantly a potential injury. If you can’t lift the weight in a controlled manner, it is too much weight. Take it from me; it is not pretty when you let the weight “control” you.
9. Cross train. Weight training is a great form of exercise, but you will ultimately be much better off health wise if you try different activities (both aerobic and anaerobic in nature). Hit your local high school and run some bleachers, ask a friend or spouse to play tennis, swim, do some sprints at the local track, pull together a group of friends for some flag football, mountain bike, etc. The list can go on forever, but cross-training will not only make you stronger, it will help your body recovery by hitting it with varied movements, and will also decrease your chance of injury.
10. Drink like a fish. My college days are over; I’m talking about non-alcoholic beverages. Keep in mind that if you are thirsty, mild dehydration has already set in. This may not sound very important, but even mild dehydration will be a decrement to your performance. It’s not only important to carry a water bottle with you to the gym, but you should be consuming fluids regularly all day. Shoot for 8 cups of water for every 1000 calories you consume (that is ½ gallon for every 1000 calories). Of course this is most important during the summer months when the mercury is nearing triple digits, but should not be negated during the colder months too.
Keep these “rules” in mind to help keep you healthy, strong, and injury free.
If you’re wanting to learn what foods to eat to build muscle, and how to lose weight and build muscle, you’re in for a treat here. I’ve written the following article that addressed all of these issues, including information on foods that build muscle, the best way to lose weight, and exactly what to eat to build muscle.
How many of you have heard from your clients or friends, “I am a hard gainer and no matter how much I eat, I can’t gain weight”? Maybe that is how you feel yourself. Or I’m sure many of you want to lose fat and maybe build a little muscle too. Even if your weight training goals are just to remain healthy and maintain your current physique, there are certain “rules” you should follow. Therefore, I thought I would compile a list of what I’ll call the “Ten Commandments of Training.”
1. Eat a balanced diet. Some of you may think I am a bit biased since I’m a trainer; however, training is at best half the battle. If your goal is to pack on slabs of muscle, you can lift until the gym staff has to scrape you off the floor with the trash, but without refueling those muscles, your efforts are futile. It is actually after training, when you allow your muscles to rest, that they will grow. The best way to refuel and recover your muscles is by eating a sufficient amount of calories, high quality carbohydrates, proteins and fats. Similarly, if fat loss is your goal, it will be next to impossible to be successful if you change nothing about your eating habits and only increase your exercise. Not monitoring your food intake while training hard is like riding a bicycle with one flat tire; sure, you may get to your destination, but there will be ton of wasted effort.
2. Keep a food log. This may be a barrier for many of you, but how do you plan to monitor your changes without writing them down and seeing what can be altered? This journal does not have to be detailed; record the portion sizes and foods you eat and beverages you drink, the calories, carbohydrate, protein and fats each contain. This will allow you to see what foods or food groups you may be missing or limited in, what foods you can eliminate or reduce if your goal is to lose weight, or just closely monitor your intake if you are trying to gain muscle and limit fat gain.
3. Keep a training log. Similar to the above recommendation, you can’t effectively track your progress if you don’t know what you’re doing. You may learn from recording and watching your physique that a particular exercise or series of exercise is effective and maybe some that is not. Similarly, it will help you track your progress to ensure you are on track.
4. Vary your routine. To be ultimately successful in the gym, you need to vary your workouts. In fact, there is no other aspect of your life that is stagnant—why should the gym be any different? However, this probably describes many of you: Monday is chest day, in which you start with 3 sets of 10 reps on flat bench, followed by 3 sets of 10 on incline press, and maybe 3 sets of 10 for dumbbell fly’s. You then move to triceps, where you do pushdowns and maybe lying tricep extension. The rest of the week follows suit. You always pair back and biceps together, legs are granted their own day, and shoulders fit somewhere in the mix. Mix it up-do a different body part(s) on Monday’s, do dips instead of flat bench, pushups on a stability ball, 4 sets of 5, whatever. If you do what you’ve always done, you’ll get what you’ve always gotten.
5. Rest!!! When was the last time you took some time off from training? Go ahead, get out of the weight room for a week. I’ll rarely tell you to be a couch potato, but here’s your opportunity. OK, fine, don’t undo what you’ve worked so hard at by sitting with the remote in hand and a bag of chips at your side for a week straight, but being active doesn’t mean you must live in the weight room. Remember, growth happens during recovery, not when you’re in the gym. If you hit the weights day in a day out, you are never giving your body a chance to recover. A week off now and then is great for the body and I bet you’ll come back stronger.
6. Stretch. I bet there are a lot of you out there who do not stretch at all or if you do, stretch the muscle you’re going to work for about 5 seconds. Stretching helps muscles recover, increases muscle elasticity and decreases the chance of injury. Make sure you leave plenty of time to stretch after your workout, do a number of stretches for the body parts you just worked, and hold each stretch for about 20 to 30 seconds. I’m not asking you to mimic Gumbi, just do some basic stretches. Heck, try a yoga class for a change of pace.
7. Lift heavy weights. If I had a nickel for every time I heard “I don’t want to lift too heavy because I will get bulky,” I would be giving Trump a run for his money. Yes, I’m picking on the women here because they are usually the group who is afraid of looking like Hercules. But flapping your arms with 1 lb dumbbells like you are trying to take off will do nothing more than bore you to tears while you claim that weight lifting is useless. Challenge the muscle and lift heavier weights within your comfort zone.
8. Use proper form. I know I was guilty of this the first day I stepped into my high school weight room. I was trying with all my might to bench press 135 lbs since I saw someone else using that weight. Any ounce of “coolness” I had as a gawky freshman left my body faster than the weight falling straight to my chest. I would have rather been injured than suffer through the embarrassment of an upperclassmen “rescuing” me from underneath the bar between his laughing in the corner. I looked like I was having a seizure as a squirmed and twisted to get that weight up. Save yourself from the embarrassment and more importantly a potential injury. If you can’t lift the weight in a controlled manner, it is too much weight. Take it from me; it is not pretty when you let the weight “control” you.
9. Cross train. Weight training is a great form of exercise, but you will ultimately be much better off health wise if you try different activities (both aerobic and anaerobic in nature). Hit your local high school and run some bleachers, ask a friend or spouse to play tennis, swim, do some sprints at the local track, pull together a group of friends for some flag football, mountain bike, etc. The list can go on forever, but cross-training will not only make you stronger, it will help your body recovery by hitting it with varied movements, and will also decrease your chance of injury.
10. Drink like a fish. My college days are over; I’m talking about non-alcoholic beverages. Keep in mind that if you are thirsty, mild dehydration has already set in. This may not sound very important, but even mild dehydration will be a decrement to your performance. It’s not only important to carry a water bottle with you to the gym, but you should be consuming fluids regularly all day. Shoot for 8 cups of water for every 1000 calories you consume (that is ½ gallon for every 1000 calories). Of course this is most important during the summer months when the mercury is nearing triple digits, but should not be negated during the colder months too.
Keep these “rules” in mind to help keep you healthy, strong, and injury free.
this weeks workout
Monday: pushups in morning
as many sets as it takes to get 100 pullups
go for run
do a fun outdoor activity with the family on labor day, like hang boarding or wake boarding
Tuesday:
Hike 3mils
offset pulls
aerobic class
abs
stabilizer work
wednesday:
100 pullups
legs
core
run as per marathon
do fun activity with family outside only a few more nice days left
thursday:
rope exercises
tire flips
Push exercises
run 5 mile further than you did on your longest run last week
Friday
100 pullups
run 1 mile further than yesterday
ab
Pull exercises
Saturday: Long outdoor hike
Sunday: rest
as many sets as it takes to get 100 pullups
go for run
do a fun outdoor activity with the family on labor day, like hang boarding or wake boarding
Tuesday:
Hike 3mils
offset pulls
aerobic class
abs
stabilizer work
wednesday:
100 pullups
legs
core
run as per marathon
do fun activity with family outside only a few more nice days left
thursday:
rope exercises
tire flips
Push exercises
run 5 mile further than you did on your longest run last week
Friday
100 pullups
run 1 mile further than yesterday
ab
Pull exercises
Saturday: Long outdoor hike
Sunday: rest
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