Shortcuts to packing on new muscle mass and getting ripped to the bone are frequently peddled on late-night TV, but sadly, these feats cannot be accomplished with quick fixes or next-day miracles.
You can, however, implement certain dietary practices that, over time, will guarantee your investment in fitness. Yes, getting in your best shape ever requires hard work in the gym, but without the proper nutrition to fuel your gains, you’re dead in the water. Feeding your body the right way is just a matter of repetition learning and developing the kinds of dietary habits that leave your body with no choice but to respond with cover model-worthy size, strength and detail.
By applying these 6 strategies to your diet, you’ll find that things really do fall into place automatically, even if they don’t happen overnight. Adding new muscle to your frame is an admirable pursuit, but no matter how much weight you lift in the gym, you’ll never obtain that tight, shredded look you covet without chipping away at your bodyfat stores.
Many people mistakenly think that losing fat is simply a matter of exercising more and eating less, yet you can’t afford to arbitrarily hack calories and run until it hurts. It’s about striking a balance. These tips will help you get lean without losing hard-earned muscle.
Use BCAAs to Preserve Muscle
To help prevent catabolism, take 5-10 grams of branched-chain amino acids (BCAAs) with breakfast as well as before and after training. Ingested preworkout, BCAAs are used by the body as a substitute fuel source so it doesn’t tap into stored muscle protein to get through a session. Also, when you’re going low-carb, BCAAs can better trigger protein synthesis.
Always Feed the Machine
Prolonged low-cal diets end up impairing your metabolism over time. One way to get around these inevitable slowdowns is to eat constantly in small quantities. Consuming multiple small meals each day eating every 1 1/2-2 hours stimulates thermogenesis, which supports metabolism.
While dieting is about restriction, doing so while eating as often as possible allows your body to roll right through potential metabolic slowdowns.
Taking 3-10 grams of this amino acid an hour before training increases blood flow to the muscles, boosting metabolism and enhancing your pump. It also magnifies the natural growth hormone (GH) burst associated with training, which amps muscle growth and steers the body toward using fat for fuel instead of muscle protein and glycogen.
Add Glutamine and Taurine
These two aminos help maintain your body’s anabolic environment while dieting. When you reduce calories and carbs, cortisol levels often rise. Glutamine interferes with cortisol uptake, staving off protein loss and muscle breakdown. Taken postworkout with fast-digesting carbs, glutamine also assists in recovery by pulling water into muscle cells; it has been found to significantly boost metabolic rate as well.
Another crucial amino acid, taurine enhances water retention within muscles, giving them a greater anabolic edge. Take 5-10 grams of glutamine and 1-3 grams of taurine pre- and post-workout to continue dropping bodyfat.
Stop the Low-Fat/Fat-Free Approach
Strict low-fat diets are for getting lean. When gaining mass, make sure you include olive oil, avocado and whole eggs in your diet, as well as lower-fat not fat-free yogurt, milk and cheese. These types of dietary fats drive growth and recovery. Fat also spares the use of protein as an energy source, meaning the protein you eat is directed to its most crucial role building mass. Fat also supports the natural production of testosterone and GH, two major players in the mass game. Make sure your daily calorie intake is about 30% of calories from fat, mostly from healthy sources such as egg yolks, fatty fish, nuts and seeds.
Make Protein Powder work for you
Protein is nutrient No. 1 when it comes to building mass. To maximize your protein intake, make at least two of your 5-6 daily meals a protein shake. Powders are more readily absorbed than tougher proteins such as meat and poultry, and you can generally control your portion down to the gram. The two most critical times to have protein shakes are right before (20 grams) and after (40-60 grams) workouts.
As a former US Army Infantry soldier I can tell you the value of functional fitness. Nowadays I fly in helicopters, but back then I hoofed it everywhere including in some harsh conditions. Yea it sure is nice having all that lean muscle and a set of six pack abs, however when the time comes to use it, will you be ready? Try this hard core full body push/pull super-set "Warrior workout". I call it a mind body push, because your mind will try to get you to give up before your body does...so you got to push through. Good luck.
PUSH/ PULL SUPER-SETS X HEAVY WEIGHT
2x8-12 FOR ALL EXERCISES
* > indicates move directly to next exercise with no rest*
CHEST= INCLINE PRES> SEATED CHEST PRESS> DECLINE wide grip barbell press
BACK= PULL UPS> PULL DOWNS> STANDING ONE ARM CABLE ROWS
SHOULDERS= STANDING PRESS> UPRIGHT ROW> DUMBBELL SIDE RAISES> DUMBBELL FRONT RAISES
LEGS= SQUATS> LYING LEG CURL> LEG EXTENSIONS
TRI-CEPS= STRAIGHT BAR PRESS-DOWNS> V BAR PRESS-DOWNS> OVERHEAD ROPE EXTENSIONS
BI-CEPS= STRAIGHT BAR CURL> ROPE CURL> CABLE DOUBLE BI-CEPS CURL
ABS= THE STACK SUPERSET......high pulley rope cable crunches 10X the weight stack top to bottom.
Finish this workout off with 3 rounds 3 min each of heavy bag work. Hands up high, lots of side to side movement and remember throw your punches in combination.
45 min Prior to your workout, try mixing this pre workout powerhouse!
12 OZ of Speed stack NO
1 teaspoon each of the following
During your workout sip 20oz of water with 5 grams of BCAA
Only using light weights and high reps.....
“Heavy weight just bulks you up,” says the shapeless cardio only gym enthusiast. “Lighter weights with higher reps is what really gets you ripped.” Tsk, tsk tsk. This guy/girl has missed the boat on this one. Mr Nonsense and his amoebic physique have good intentions, but this way of thinking is as archaic as eight-track cassettes. Simply put this is bullshit.
High-rep sets definitely have their place increasing muscular endurance and pump, for instance but they should never be the backbone of your program when you’re trying to get lean & muscular. Sticking to lightweight sets (12-20 reps) for an extended period robs you muscles of what they need most a constant challenge. In the absence of new stimuli, such as constantly increasing weight loads, your muscles will simply grow content and either plateau or backtrack in size and shape. Lifting heavier will help you gain more lean tissue, which allows you to be slightly more metabolic at rest. Plus, heavy training (6-8 reps) increases the total caloric expenditure during and after your workout.
My Best Tip
Base you program on heavy, multi joint lifts such as squats, deadlifts and various presses that recruit and build more total muscle and burn more calories. Use moderate (10-12 reps) and lightweight (12-20 reps) sets to complement your heavy training, not the other way around. Train heavy get the body of your dreams.
Are you guilty of going too light? If so, you may not be seeing the results you'd like. Learn more about why lifting heavier weights will change your entire body.
Why Lifting Heavy is the Key to Weight Loss
You know that losing fat involves increasing your metabolism. What you may not know is that muscle plays a huge role in raising metabolism. A pound of muscle burns about 10-20 calories a day while a pound of fat burns 5 calories. That means any growth in your muscle tissue is going to help you burn more calories all day long. In fact, strength training has all kinds of great effects on your body like:
* Increasing resting metabolic rate so you burn more calories, even while at rest.
* Making you lean and slim--muscle takes up less space than fat so, the more you have, the slimmer you are
* Strengthening bones and connective tissue, which can protect your body from injuries in daily life
* Enhancing balance and stability
* Building confidence and self-esteem
However...this only works if you're using enough weight to stimulate that muscle growth. In other words, if you can lift the weights you've chosen (for most exercises) more than 16-20 times, you might not see the kind of fat loss you would if you increased your weight.
So, why don't we lift more weight? For some, lifting weights is scary, especially if you've never done it before. The machines...the dumbbells...the people who seem to know what they're doing...it's enough to make anyone skip weights altogether. Aside from that, there are other fears that invade our minds, such as:
* It feels weird. The goal of weight training, if you didn't know, is to lift as much weight as you possibly can (with good form!) for the number of reps you've chosen. In daily life, we typically don't push ourselves to fatigue in anything we do, so this idea may not only feel foreign, it may feel downright miserable. That's one reason it's best for beginners to gradually work towards that.
* Fear of injury. Because our muscles burn when we challenge them with resistance, people often feel they're injuring themselves when they lift. And injury can be a real fear for beginners since injury can occur if you max out before your body is ready for it. Taking it slow while still challenging your body will help protect you from injury.
* Confusion. When you haven't lifted weights before, you may not know what's too heavy and what's too light. It may take some time to get a feel for your body and what it can handle.
* Fear of getting bulky. There's still a tired old myth running around that men should lift heavy and women should lift light to avoid getting big and bulky. Women hear this: Lifting heavy weights will NOT make you huge--you simply don't have the testosterone levels to build big muscles. Lifting heavy weights WILL help you lose fat.
* Fear of pain. The other thing about lifting weights is the psychological factor. The discomfort level associated with training to fatigue is pretty high...if you haven't lifted weights before, you may not be able to overcome that discomfort enough to lift as heavy as you're capable of. Again, this is one reason it's best to err on the side of caution (if you need to), while always working towards more challenge and more weight.
These fears often keep people lifting the same amount of weight for weeks, months or even years. Most of these fears are unfounded, if you take time to ease into a weight training program and work (slowly) towards the muscle fatigue that will make your muscles grow.
In round seven against Kermit Cintron a clear cut knockdown of Kermit got me thinking...sergio is the real deal and the future pound for pound best. Fast forward nearly three years later. Sergio Martinez said his rematch with Paul Williams would be different from their first fight.
Boy, was he ever right.
Four minutes and 10 seconds into their middleweight title fight at Boardwalk Hall Saturday night, Martinez plowed a powerful left hook into the jaw of Williams, dropping the three-time world champion in a heap on the canvas, knocking him out cold just 1:10 into the second round and ending the fight with sudden brutalness.
Martinez, the 35-year-old handsome Argentine with the power-packed punch, retained his WBC middleweight title and stunned the crowd of 5,502 that had barely settled into their seats.
Williams (39-2, 27 KOs) fell so hard and so fast that referee Earl Morton did not even count him out. There was no need because he wasn't getting up. It took a minute or two to get Williams to his feet.
"I was waiting for a mistake, but I was surprised that it came so soon," said Martinez (46-2-2, 25 KOs), who donned a king's crown and leaped onto the ropes, screaming for joy. "I didn't want the judges to rob me this time."
That was in reference to their fight in December 2009, a controversial decision at the same venue, won by Williams. It was a leading candidate for fight of the year. In that bout, both fighters went down in the first round before slugging it out for the last 11 rounds. Martinez felt he had won.
This fight instantly became the leading candidate for knockout of the year.
Williams, when he finally came to, said, in an understatement, "I got caught with a punch. I knew it was going to be a tough fight."
Martinez's promoter, Lou DiBella, was jubilant over his fighter's quick KO.
"That was one of the great knockout punches I've ever seen," said DiBella. "It goes back to (Roberto) Duran and (Thomas) Hearns (a second-round knockout for Hearns in 1984).
Asked at his post-fight press conference what kind of punch it was, Martinez said, "It was a perfect punch. You can call it whatever you want, but that's what it was."
"I got the greatest fighter in the world," he shouted, saying that Martinez came down in weight (158-pound catch weight, two pounds under the middleweight limit) and took less to make the fight, pocketing $1,050,000.
DiBella said there was no rematch clause, but "If Paul wants a rematch, why not?"
Martinez connected on 23 of 76 punches (30%), while Williams connected on 33 of 105 (31%). Of the fighters' 56 combined connects, 52 were power shots.
Both fighters came out slugging in the first round, but Martinez twice got Williams against the ropes and connected solidly on combinations.
Williams won the first round on two of the three judges' scorecards
Then in the second round, the Argentine came out slugging and caught Williams with two flush lefts that shook the fighter a bit, before connecting on Williams' jaw that dropped the taller, rangier fighter.
"I've never seen a middleweight (fall) so fast," said DiBella.
Looking ahead, Martinez said, "I've got two or three more fights left in me before I retire, and I'd like one of them to be against (Manny) Pacquiao."
Later, however, Martinez said Pacquiao was too small for him, but said his greatest challenge would be undefeated Floyd Mayweather, who has not fought since May and faces several felony domestic battery charges.
Martinez added that he will never fight below 155 pounds.
Never Skip Breakfast.
It's the most important meal of the day for building and maintaining muscle. The longer you go without eating after you wake up, the longer your body remains in fasting mode, making it more likely that your muscle will be broken down and used for fuel. Eating as soon as possible after rising in the morning ensures that won't happen.
Drink Chocolate Milk after a workout. Eat Protein and Carbohydrates After a Workout.
After exercise, your muscles are primed to take in glucose and amino acids. Researchers at the University of Texas Medical Branch found that you can speed muscle growth by consuming 6 grams of essential amino acids (the building blocks of protein), or about the amount in 12 ounces of milk. Add carbohydrates to the equation, by drinking chocolate milk.
Take a daily dose of Creatine.
Exercise scientists at the University of Hawaii found that older men who took creatine increased muscle, strength, and power after just 7 days of supplementation. Creatine is the single most effective supplement in existence, and it has no harmful side effects. One 5-gram serving per day will do the trick. We like Pro-AB Creatine ($20 for 1,000 grams; PROLAB.com).
What was announced in late July reaches its culmination Saturday night when Manny Pacquiao and Antonio Margarito meet for the vacant WBC Super Welterweight World Title in Cowboys Stadium in Texas.
If he wins, Pacquiao -- an overwhelming favorite -- would claim his unprecedented eight title in eight weight classes.
While Pacquiao is widely considered as one of history's best pound-for-pound fighters, Margarito is thought of as more of a "bad boy," especially after his handwraps controversy surrounding his fight with Shane Mosley (plaster-like inserts were used by his train Javier Capetillo. Margarito was eventually stripped of his boxing license for a year, even though he claimed he didn't know about the gloves. And his recent mocking of Pacquaio's trainer Freddie Roach, who has Parkinson's, certainly did help things (he has apologized for that).
Adding to the intrigue is the claim from Roach that his fighter isn't ready, telling 60 Minutes that Pacquiao hasn't been "preparing the way [he] should for this fight."
The two fighters have their weigh-in set for Friday at 6 p.m. ET.
Pacquiao will step into the ring Saturday night with a 51-3 record, with 38 knockouts, while Margarito is 38-6 with 27 wins by KO.
The mission of AbFitt is to provide information & environment where athletes and individuals can learn to train and recover to achieve their best body ever, not just their potential. I will assist you in maximize your health and guide you to reach beyond your ability in developing a life-long love for fitness and wellness. My mission is to provide each individual/athlete with all of the necessary physical and mental tools and know how they require to perform at peak levels, build & maintain a lean muscular body, for life. To do this, I employ a comprehensive, unique and scientifically proven approach to developing success called H.I.G.T high intensity group training and the five principles that support it. Learning to train in this fashion starts with thorough education, consisting of various insight into nutrition, functional movement & training routine's, strength, power and performance all found here on the pages of Abfitt, because I know there is far more to developing and insuring continued whole body fitness & health success than treadmills & crunches. Live Fit! Be Fit!
Middleweight champion Sergio “Maravilla” Martinez (45-2-2, 24 KOs) of Argentina continues his preparations at the World Crown Sports Training Center in Oxnard, CA for the highly anticipated rematch with former two-time welterweight champion Paul “The Punisher” Williams (39-1, 27 KOs) which takes place on Saturday, November 20th at the Boardwalk Hall in Atlantic City, NJ. These two fighters first met in December of last year, in a “Fight of the Year” candidate, in which Williams won via majority decision after twelve exciting back-and-forth rounds.
Move over leg press; move over leg extensions, want massive thighs & ripped abs? You got to squat!
Why Is Squatting The King Of Exercises?
Most leg exercises target one or two particular muscles in the upper leg. Leg extensions for example, isolate the quads, specifically the vastus medialis - the innermost head of the quad muscle. Leg curls isolate the hamstrings. Leg presses are great, but full range of motion and tempo are often sacrificed in favor of a 10-plates-a-side mentality.
I see most people lower the leg press a couple of inches before ramming it back, placing extreme stress on the knees and never getting the most out of the exercise. Squats tax all the muscles in the legs - quads, hams, glutes, even calves. They also strengthen the hips and lower back, which help prevent injury.
Will It Help Me Get develop abs?
For those trying to get shredded, there are 3 keys to remember - cardio, diet, and maintaining fat-burning muscle. Think about it. The legs hold almost half the body's musculature. The more muscle you have, the more calories you burn when you're resting. It's true that other leg exercises will build muscle in the legs, but the squat holds the trump card because it works the entire body. Squatting has long been associated as a total body exercise. Squats I have found in my 24 years of training are hands down the best exercise to develop abdominal's. Look my friends I don't care how many fancy ab exercises your doing, none of them force the abdominal wall to contract like a heavy set of squats. Think outside the box and stay away from those ab info-mercials!!!! When you squat, your entire upper body is working to stabilize the weight. The muscles of the chest, shoulders, arms, back and abs all work in the movement. While squatting won't give you huge arms, it is a great exercise that develops strength, stability and endurance while working the cardiovascular system as well. Therefore, it speeds up the body's metabolism.
Fit tip- Superset squats with pull ups for a heart rate kick in the ass!
10 Nutrition Rules from AbFitt......Never Ignore The Importance proper eating Plays In Achieving A lean muscular Physique
Remember getting the results & the body you want is all about simplifying things.
With the dedication and effort required to stay muscular and lean, the last thing you need is for the details to be overly confusing (carb cycling, keto diet, high/low carb days). Take your nutrition for example. We could go on and on about fat-soluble vs. water-soluble vitamins, the different types of saccharides and all the intricacies of gluconeogenesis, but what would be the point? It would just complicate the matter and get you no closer to the body you want. So let’s break it down to the nuts and bolts the basics, to just the vital information you really need to build more muscle and become leaner than ever before.
The key is a series of rules, a list I call the 10 Nutrition Rules for Beginners. Follow all 10 and not only will you not be bogged down with scientific jargon but you’ll also be well on your way to a bigger upper body, better abs and a massive set of legs. How’s that for simple?
#1 Have A Meal Every 3 Hours
Getting leaner, building muscle, getting faster & stronger boils down to nutrient delivery, and nothing beats eating every 2-3 hours, which works out to 6-8 meals a day. Frequent feedings ensure a constant influx of protein, carbohydrates and essential fatty acids required to maintain an anabolic state. Following the three-hour rule, you should eat at least the same amount and up to twice as many carbohydrates as protein at most meals, along with a smaller amount of healthy fats at most meals (more on specific macronutrient intake in later rules). Because you’re eating every three hours, don’t overstuff yourself; keeping each meal relatively small enhances nutrient absorption while simultaneously allowing you to sidestep gains in bodyfat.
“Eating smaller, more frequent meals creates an environment inside the body in which blood sugar levels don’t elevate and drop as drastically as when you eat fewer larger meals. Elevated blood sugar levels cause the body to increase insulin production in an attempt to store that sugar for later.
When insulin is present, fat-burning is blunted. Lowered insulin levels and steady blood amino acid levels (a product of eating relatively small, frequent meals throughout the day) help fight against this situation.”
#2 Load Up On Protein
A meal should never go by without a sufficient amount of protein being consumed. To maximize muscle-building, you’ll need to consume at least 1 gram of protein per pound of bodyweight per day. (This means 200 grams of protein daily for a 200-pound person.) In order to provide your muscles with a continuous influx of amino acids–the building blocks of protein–throughout the day, you’ll divide your daily protein by the number of meals you consume. For example, if you eat six meals per day, 200 grams of protein divided by six meals would mean at least 30-40 grams of protein per meal.
Your main protein sources should be lean animal sources, such as chicken, beef, turkey, fish, eggs and dairy (more on red meat and fish in later rules), and, as with your training regimen, variety is crucial.
Sticking to the same one or two protein sources each day may not be as effective as mixing it up and including the widest array of protein sources available. “There’s a phenomenon in the body called the all or nothing principle, in which all amino acids must be available for proper utilization of digested protein. Many proteins can be made by the body; those that cannot are called essential amino acids and must be derived from nutritional sources. You’ll need to mix various sources of protein to ensure that all essential amino acids are consumed.”
#3 Hydrate Yourself
The importance of drinking plenty of liquids goes beyond the obvious benefits of staying hydrated; at a much deeper level, it’s all about pushing more water into muscle cells. The more water that’s inside muscles, the better they’ll function and the greater their strength and size capacity. “The consensus in the bodybuilding community is that high water storage within muscles helps act as an anabolic factor. This allows the muscles to maintain a positive nitrogen balance, which directly impacts muscle growth.”
And if you’re supplementing creatine, glutamine and BCAAs, your muscles will have a greater capacity to store water, because when muscle cells are stocked with these nutrients, more water is actually drawn into the muscles. Consume at least 1 gallon of water every day, and drink around 8 ounces of water every 15-20 minutes during training.
#4 Carb Up The Right Way
When it comes to carbs, too few can shortchange your gains in mass and too many can transform you into a bulked-up softie. A good rule of thumb is to consume 2-3 grams of carbohydrates per pound of body-weight per day when trying to add mass. And as with protein, you’ll want to divide this between however many meals you eat daily, with the exception of two times during the day: breakfast and your postworkout meal.
“These are two times when the body is somewhat inefficient at manufacturing bodyfat from carbohydrates, so feel free to bump up your carb intake at these times of day".
“Breakfast and the postworkout meal are also vital in aiding muscle growth because the higher carb content boosts one of the anabolic hormones responsible for driving nutrients into muscles, thereby producing a favorable hormonal environment that kick-starts recovery.” At most meals (pre- and postworkout notwithstanding, as you’ll learn in rule No. 7), you should consume slow-digesting carbs such as wholegrain breads and pastas, oatmeal, sweet potatoes, fruits and vegetables, rather than fast-digesting sources such as white breads and sweets. The former help build muscle and provide sustained energy.
#5 Eat Red Meat
Steaks and beef patties often scare people off because of the high fat content found in many cuts. But when you’re looking to build muscle, shunning red meat is the last thing you want to do: It’s high in B vitamins, including [B.sub.12], which supports muscular endurance and growth, and yields, gram for gram, more iron, creatine and zinc than any other source of protein. These nutrients play important roles in muscle recovery and growth, so if you’re sticking with chicken, turkey and protein powder, you’ll likely fall short of your hypertrophy goals. Red meat is a great slow-digesting source of protein that can aid in nitrogen retention and sustained elevation of amino acids in the blood. Red meat can be used for all seasons, not just mass phases.”
When choosing an appropriate type of red meat, select primarily leaner cuts such as ground round and sirloin, looking for meat that’s at least 93% lean.
#6 Eat Fish
people seem to live on fowl and low-fat beef, but salmon, trout, bluefish and tuna offer advantages other sources of protein can’t–namely, they’re sources of omega-3 fatty acids, which can indirectly make you leaner and bigger. Omega-3s help the body make glycogen, the storage form of carbohydrates that gets socked away in muscle tissue. Glycogen is the main source of energy for training and, generally speaking, adequate levels are a marker for muscle growth and repair. Omega-3s also fight muscle inflammation in the body and spare the loss of glutamine, a vital amino acid that plays a backup role in the muscle recovery process by boosting the immune system. You don’t have to go overboard, but including fish in your diet a few days a week will go a long way toward promoting lean muscle gains. All in all, don’t be afraid of fat–20%-30% of your daily calories should consist of healthy dietary fat.
“Fish is an excellent source of protein, with an amino acid profile very beneficial to enhancing muscle growth. “Omega-3s can increase the insulin sensitivity of the tissues, creating an environment in which less insulin is necessary to shuttle nutrients around the body, which benefits you getting leaner.”
#7 Protect Muscle Mass With Pre- And Post-Workout Meals
The catch-22 with training is that stress hormones, namely cortisol, can run amok and blunt muscle-building to the point that getting back on track is not as simple as following the basic rules. The solution? Eating and supplementing with the right foods in the pre- and post-training meals. This is where whey protein is essential–it gets into the blood faster than any other source of protein, providing amino acids that muscles harness for growth and interfere with cortisol uptake. A slower-absorbing protein such as casein takes longer to combat cortisol levels.
Throw in some fast-acting carbs–those that digest quickly such as Gatorade, fat-free Pop-Tarts, cream of rice cereal mixed with jam or a toasted bagel–and you benefit further. These carbs, when combined with whey protein, are extremely effective at almost immediately halting muscle breakdown. I have done what I call “sandwiching” your workout with protein and carbs causes greater protein synthesis and inhibits muscle protein breakdown.
Consume at least 20 grams of whey protein before and 40 grams after training, a slow-digesting carbohydrate (refer to rule No. 4 for the best sources) 30 minutes before training and a fast-digesting carb Immediately afterward, along with your whey. As for dietary fat, pre- and postworkout are the two times of day when you want to forgo eating foods high in fat. They’ll slow the absorption of protein and carbs, which will delay the muscle recovery process.
#8 Schedule A “GET BIG” Day
While eating a sound diet by implementing the steps above is the foundation for growth, taking one out of every 7-10 days and eating far above and beyond your typical dally food intake–increasing protein, carbohydrate and overall calorie intake–can trigger new muscle growth by driving up your body’s levels of growth hormones. Some people call this a “cheat day.When you occasionally overeat, the body responds by increasing the release of naturally occurring growth agents, such as growth hormone, insulin like growth factor-1, thyroid hormone and possibly testosterone. Since even a small boost in one or all of these can impact recovery and muscle growth, it makes sense to harness them, and temporarily eating “really big” can do just that.
“Eating relatively clean all the time can lead to boredom and compromised adherence to. Periodic spikes in calorie consumption are a great way to achieve a net caloric surplus that can speed muscular growth and strength. To avoid large gains in bodyfat, make sure ‘once every 7-10 days’ doesn’t turn into cheating on most days.”
#9 Supplement The Big Four
As you become more advanced in your training and nutrition knowledge, try a variety of supplements to help improve strength, size, energy, fat loss and overall health. But for now, just stick to the basics: creatine, beta -alanine, glutamine and branched-chain amino acids (BCAAs), four of the most effective and affordable supplements on the market. Creatine & beta alanine has been shown in numerous studies to boost muscle power, strength and size; glutamine is a key amino acid in preventing muscle breakdown and boosting the immune system; and BCAAs also thwart muscle wasting and delay the onset of fatigue during training.
Take these dosages both before and after working out: 3-5 grams of creatine, 5 grams of beta alanine, 5-10 grams of glutamine and 5-10 grams of BCAAs. Adding these supps to a diet full of protein and complex carbs will ensure that you reap all the benefits from your training.
#10 Don’t Fear Late Night Feeding
In the 7-9 hours you sleep every night, your body is more or less in a fasting state, taking aminos from your muscles to fuel your brain in the absence of food–not an ideal situation if your goal is to pack on muscle. However, you can offset this by eating right before you turn in for the night. The key is eating a slow-digesting protein source along with a moderate amount of fat so amino acids feed your muscles gradually throughout the night. At bedtime, consume approximately 30 grams of casein protein or 1 cup of low-fat cottage cheese along with 1-2 tablespoons of peanut butter, an ounce of walnuts or mixed nuts, or 2-3 tablespoons of flaxseed oil. Casein is a slow-digesting protein (as is cottage cheese) that comes in powder form, and the healthy fats found in peanut butter, nuts and flaxseed (almost exclusively unsaturated, by the way) will help slow the absorption of protein even further.
I also recommend consuming protein, and even carbs, in the middle of the night if you happen to get up to use the bathroom. “That’s the perfect time to have a shake. If gaining bodyfat is no issue, have 50 grams of protein mixed with 50 grams of liquid carbs such as a meal replacement shake that contains both protein and carbs, or mix the protein in fruit juice. If you’re struggling to control bodyfat, though, skip the carbs. This round-the-clock nutrient delivery will keep the body in an anabolic state.
Stick with & master these very basic guidelines and watch as your results change drastically.
Hope this helps
Stand upright with your feet wider than your shoulders and your knees slightly bent. Sit down into your hips and engage your abdominals. Hold dumbbells in each hand just above shoulder level. Your elbows should be bent close to your body, and the dumbbells held with palms facing each other
1. From the starting position, turn your upper body to your left, pivot your right knee slightly forward and your left hip back, and punch your right arm straight from the shoulder. Rotate your arm as you punch so that your palm winds up facing downward, and punch straight out from your chest. When you have reached a fully extended position, reverse the movement and bring your right arm back to the starting position, and then, without pausing, turn your upper body to your right, pivot your left knee slightly forward, turn your right hip back, and punch your left arm straight from the shoulder. Alternate punches, going only as fast as you can while being able to completely control the movement.
2. Complete 10 of the alternating side-to-side shoulder punches, then return to the starting position. Next, repeat the alternating turn and punch motion described above, but this time punch the dumbbells up diagonally at about a 45-degree angle. You should pivot through your hips, feet, and knees as you punch up and across.
3. After you have finished 10 of the alternating cross-up punches, return to the starting position. Next, perform the same crossing motion angling at an approximately 45-degree angle diagonally downward, again pivoting as you punch.
4. After you have completed 10 of the cross-down punches, return to the starting position. Next, perform 10 hook punches. For these, first lower down to a modified squat position, with your knees and hips bent, your weight in your heels, and your elbows bent at a 90-degree angle. Punch your right arm up and across your body in a hooking motion, keeping the arm bent at the elbow and jabbing upward (see Photo 9). As you punch upward, push up out of the squat and stand, pivoting your body to the left). When you are fully standing, reverse the motion and squat, reversing the hook back to the modified squat position. Immediately begin a hook with your left arm, turning your body to the right as you push out of the squat position. Do 10 of the alternating hooks to complete the set.
Building a lean, muscular & fit body boils down to nutrient delivery, and nothing beats eating every 2-3 hours, which works out to 6-8 meals a day. Frequent feedings ensure a constant influx of protein, carbohydrates and essential fatty acids required to maintain an anabolic state. Following the three-hour rule, you should eat at least the same amount and up to twice as many carbohydrates as protein at most meals, along with a smaller amount of healthy fats at most meals (more on specific macronutrient intake in later rules). Because you’re eating every three hours, don’t overstuff yourself; keeping each meal relatively small enhances nutrient absorption while simultaneously allowing you to sidestep gains in bodyfat.
Eating smaller, more frequent meals creates an environment inside the body in which blood sugar levels don’t elevate and drop as drastically as when you eat fewer larger meals. Elevated blood sugar levels cause the body to increase insulin production in an attempt to store that sugar for later.
When insulin is present, fat-burning is blunted. Lowered insulin levels and steady blood amino acid levels (a product of eating relatively small, frequent meals throughout the day) help fight against this situation. Live fit be fit!
"I have recently noticed that I am getting out of shape due to my lack of time at the gym and cardio. I want to be able to return my body to its lean athletic state but I am always having the issue of TIME. I am an intern for a hedge fund, undergrad student and wait tables on the weekend so my time is stretched very thinly. I have a hard time going to the gym because I feel that if I don’t dedicate my 2 hours to the gym then I am not getting results, therefore I don’t go. This mentality of mine is garbage and I think I just need to be educated on how to have a quick cardio intensive workout that will build muscle mass but create a lean body".
I currently TRY to do-
Mon- Chest 5 exercises at 3 sets of 12 and Trics 3 exercises at 3 sets of 12
Tues- Back 6 exercises at 3 sets of 12 and Bis 3 exercises at 3 sets of 12
Wed – Legs 8 exercises at 3 sets of 15 and Abs (burnouts)
Thurs – Shoulders 4 exercises at 3 sets of 12
Friday – Bis and Tris 6 exercises total at 3 sets of 12
I run cardio for 30 mins after each workout. My cardio consists of a job that goes up .5 mph every 2 mins until max of 6 mph and then reduced .5mph every 2 mins until time up. I don’t know if this is effective…. I heard that sprints or a latter run will increase the shredding process… any ideas?
Is this beneficial or does it need to be tweaked?
I think a blog post on effective cardio based workouts and a how to would be beneficial, especially for people like me who are always pressed for time and can only spend an hour and fifteen mins to and hour and a half at the gym.
I look forward to your response!
ANSWER: Great question one I get asked often, truth is two hours is counter productive to reaching your fitness goals. If you add another 30 minutes of cardio you simply are sending cortisol levels through the roof and your body begins to burn muscle for energy! Ouch, that is the last thing you need to build a lean ripped body. Andrew you can build a fitness model's body with as little as 45 minutes 5 times a week. If you can't get your workout done in 45 minutes you need to check your intensity levels.
As for cardio I don't feel it is the key to building a lean, hard, musclular body. I do very little, what I do is eat clean foods at the correct times and I train with weights using a variety of workouts and training principles all right here on my site. (Search H.I.G.T) Cardio is overrated when it comes to getting in shape. Build muscle Andrew, this in turn keeps your metabolism in check. The more lean muscle you have the more calories you burn at rest. The more cardio you do the more muscle you burn the less efficient your metabolism, understand? cardio has its place but my suggestion maybe 20 min at the end of three workouts max a week. So my suggestion ease up on all that cardio.
As for your workout,its kinda cookie cutter. If you train chest then triceps, you can never train your tri's heavy because they are tired from the chest workout, if your training heavy. Simply put heavy weights build beautiful bodies- try a push pull workout EX DAY 1. Chest push abs
2. Back pull
3. legs hams & quads push & pull
4. shoulders push abs
5. Arms push & pull
Train using heavy weights relevant to your strength levels, go heavy and fast. 30 second rest between sets, try 3 sets pick 5-8 exercises per body part experiment with rep ranges each week. 4-6, 12, 10, 8 & 4-12. be creative and remember to have fun. Remember 45 min in/out. Eat good foods, get protien every 2 1/2 to 3 hrs, try a few supplements like creatine & beta alanine.
Lastly don't blame your schedule on your current state of fitness, this my friend falls on deaf ears. I spent most of my adult working life traveling & working unusual hours and schedules. I have a home a wife and the same responsibilities as do most. However no matter what my fitness is like a bill, you simply just pay it. look my wife is a graduate student in a Phd. program (last year) she also has private clients and travels. She works 12 hr days, she still finds time for her health & fitness. She has chosen to just pay the bill, to make it a priority.
Perfect Meals: Build Mass & Torch Bodyfat With This Full Day’s Worth Of Perfect Food Choices
The following six meals have one thing in common: They’re perfect. They’re flawless. They’re clean as can be, and they’re ideal because they help you build muscle (provided you’re hitting the gym devotedly), burn fat and promote overall stellar health. And, conveniently, they account for a full day’s worth of great eating.
Not sure what to eat for breakfast? Lunch? Dinner? All of the above? Now you are. And while you may have to tweak portion sizes to fit your bodytype, the following meals are about as universally bodybuilder-friendly as they come. Enjoy.
The Perfect Breakfast
* 4-6 egg whites with 2 whole eggs
* 1 serving Cream of Wheat cereal
* 1 banana
525 calories, 38 g protein, 59 g carbs, 15 g fat
Eggs, a universal bodybuilding staple, offer easy-to-digest protein to kick-start muscle growth. Cream of Wheat provides energy-rich complex carbohydrates, and bananas contain both fructose and potassium, which support glycogen formation in the liver and muscles to minimize muscle breakdown in the body.
Substitute 16 ounces of low-fat milk for water in prepping the Cream of Wheat. This adds another 16 grams of protein, 24 grams of carbohydrate and 4 grams of fat.
Go with all egg whites to keep fat and calories as low as possible and substitute a cup of strawberries for the banana to shed another 50 calories.
The Perfect Lunch
* 6-9 oz. extra-lean ground beef
* 2 cups pasta
* 3/4 cup broccoll
700 calories, 60 g protein, 83 g carbs, 13 g fat
For muscle-building, there’s nothing like beef it contains creatine, all the necessary aminos and a full spectrum of B vitamins, and it’s dense in iron to assist in energy production. Pasta provides carbs, which are essential for energy, and broccoli yields compounds that help with fat control.
Choose lean, not extra-lean, beef (around 10%-15% fat as opposed to under 10%). The extra fat and calories spare the burning of glycogen and protein for greater growth.
Temper your lunchtime carb intake: Eat just 1 cup of pasta but double up on the broccoli low in calories, high in fiber to control calories and your feelings of hunger.
The Perfect PreWorkout Snack
(One hour before training)
* 1 cup fat-free cottage cheese
* 4 slices rye toast with 2 Tbsp. grape jam
532 calories, 35 g protein, 89 g carbs, 4 g fat
The protein from cottage cheese hits the blood by workout time, sparing muscle breakdown. Grape jam offers sugar, which kicks up insulin to minimize breakdown as well. Rye bread is a slow-burning carb, preventing blood-sugar drops that can come from eating sugar alone.
Include extra jam to guard against the depletion of glycogen.
Stick to two slices of toast to control carbs but don’t forgo the jam you’ll need the quick burst of energy to offset muscle breakdown.
The Perfect Post-Training Snack
* Whey-protein shake (two scoops mixed with water)
* 1 cup rlce with 4 Tbsp. raisins
549 calories, 45 g protein, 91 g carbs, 2 g fat
Recovery and growth. Fast-digesting protein and carbs jump-start the rebuilding process. Whey is a great source of amino acids, and the rice and raisin mixture offers concentrated carbs that kick up insulin for muscle repair.
Bump the rice serving to 1 1/2 cups for more simple carbs.
Eat 1/2 cup of rice and 1-2 tablespoons raisins.
The Perfect Anytime Snack
* 2 slices whole-grain bread
* 2-3 slices fat-free cheese
* 3-4 slices deli turkey breast
* Mustard and fat-free mayo
316 calories, 36 g protein, 34 g carbs, 4 g fat
Convenience, as well as that much-needed sixth meal of the day. The balanced combination of protein, carbs and fat in this sandwich are ideal for mass-building.
Add a glass of low-fat milk and a piece of fruit if you have a speedier-than-average metabolism.
Use carb-reduced bread to keep carbohydrates and calories under control.
The Perfect Dinner
* 1 chicken breast (7-9 oz.)
* 1 yam
* 1 cup peas, corn and carrots
603 calories, 69 g protein, 61 g carbs, 7 g fat
The combination of carbohydrates and lean protein in this meal increases the levels of insulin in the blood, fostering a hormonal environment that’s ideal for muscle growth. Yams digest slowly, helping to sustain that environment, and lower-fat protein, like this chicken breast, helps keep bodyfat in check.
Add a tall glass of low-fat milk and saute the chicken in extra-virgin olive oil for additional protein and essential fats that help growth.
Eat half the yam and ditch the vegetable medley, which is higher in calories, for a lower-calorie vegetable like green beans.
Author: Chris Aceto