ATTENTION :10 FITNESS TIPS

      10 FITNESS TIPS

1.   Define your challenge. Write down your ultimate physique goal and how you’d like to look. Include weight, body fat, and any physique improvements you’d like to see. Now divide it by 3. That’s roughly your 90-day goal—to get you a third of the way there.

2.   Make time for your health. Work up to 60 minutes of physical activity each day. That doesn’t mean you’ll be on the weight-room floor seven days a week, but strive to get some kind of activity—even if it’s a walk with your dog or a leisurely bike ride. Take advantage of great weather when it happens by taking your workouts outdoors. If you’re new to fitness, start with two 15-minute sessions or three 10-minute sessions to help you become acclimated.

3.   Discover what you enjoy. Weights are one of the best ways to make significant physical changes to your body. Unfortunately, not everyone enjoys lifting. The most important determinant of long-term success with fitness is how much you enjoy an activity. Choose something that make fitness fun! Explore new exercise classes and activities to determine which you prefer. As a beginner, almost anything you choose will be challenging, but gains will be made starting your very first week.

4.   Don’t go it alone. Train with a friend who’s at about your level of ability and has similar goals. You’ll be far less likely to skip your workout when you know someone is depending on you. It’s also more motivating when you push each other, and you’ll be far less likely to cut your sessions short.

5.   Be around people whose goals align with yours. Friends can help in other ways too. Surround yourself with five new friends at the office, school, or in your personal life who are committed to health and fitness. People who choose healthy lifestyles will engage in behaviors that will rub off on you. Similarly, if your friends are just the opposite, they’ll likely reinforce the wrong kinds of behaviors.

1.   Avoid comparing yourself to others. Instead, compare yourself to you of last week. If you make every week better in some way than the preceding week, you’re moving forward and making progress. Aim to improve yourself 5-10 percent versus last year’s version of you. It’s hard for any of us to feel good about ourselves when we try to measure up to physique athletes who may have been training for a decade or more. What these champions have in common with you is that they decided to improve their fitness one day, and then came back for a second, and kept going.

2.   Read to get motivated and learn. An easy way to get inspired and increase your knowledge of fitness, training, and nutrition is to commit to reading one online fitness article each day. Thousands of such articles cover a huge number of areas on this site alone! You won’t know everything there is to know in a week, but knowing a little more every day helps you better understand the what, why, and how of what you’re doing. Here’s a starter’s guide to fitness terms that’ll help you find your way around the gym. Just be aware there’s a ton of garbage advice available on the Web, so stick to sites you trust.

3.   Embrace physical challenges outside your comfort zone. We all want to live comfortably, but workouts produce the best results when they make a little—or even more than a little—uncomfortable. Your body adapts to changes when you ask more of it than it’s used to giving. To make improvements, you must push just outside your comfort zone. Adjust your mindset to seek greater challenges over time, and you’ll see your body respond.

4.   Don’t rush to self-judge. Many individuals will drop out of their training program because they’re not seeing results fast enough. However, physiological adaptations occur incrementally. You most likely won’t see much—if any—improve­ment from one week to the next, but you surely will over 90 days. That’s why you should make an iron-clad commitment of at least three months when starting any exercise program. Only then should you compare before-and-after pictures and measurements.

5.   Enter a 90-day transformation contest. Want to see the greatest changes in your physique possible? Dive into a transformation contest! Don’t do it for the money; do it for the personal challenge. Going all-in and attaching a deadline provides daily moti­vation that can become self-perpetuating. Countless people have used this method to achieve incredible results, and so can you! Our site offers transformation contests every year for individuals of all levels, which you can find more about here.

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Why the Lean Mass Diet Will Work For You!

     Why the Lean Mass Diet Will Work For You!

Just Eat the Food, Tina

Gaining quality, lean mass is nearly impossible without enough calories.

Get the fork and knife ready, it’s time for some action! We spoke of the results

pyramid in Game Over—The Final Cut Diet You’ll Ever Need and it applies here

as well.

The Most Important Component—Synergy

We have all heard it before, “Diet is the most important thing.” From our

experience, this is partially correct. You can do a lot with diet, but without

adequate training with both resistance and with cardiovascular training, you will

be undermining your results. If you add in proven, effectively dosed

supplementation, you’ll be amazed at what these three components can do for

you.

The Big Hoax

“Gain 10 pounds in two weeks!” “Take this pill and mass is yours!” We

have all heard these promises, but yet we get tons of emails from people who

can’t gain weight. What gives? The answer is that we’ve been lied to. As

consumers and physique enthusiasts, we are always looking for the next big

thing and hoping for the magic pill. Unfortunately, there is no magic pill. Yes, we

believe in supplements and advocate their use. But for optimal results, the other

two corners cannot be ignored!

Why The Lean Mass Diet?

By eating small, frequent meals, you create a small insulin spike. By

eating infrequent meals, you cause a large insulin spike that will result in a crash

that can make the body more prone to fat storage. We do NOT want this! We

want to gain as much lean mass and as little fat as possible as possible. We

want maintain stable insulin levels throughout the day and provide frequent,

smaller meals to keep your metabolism revving and keep your body filled with

nutrients to provide your muscles with what they need to grow.

We also always include fat with our meals. When you eat fat with any

meal, especially one containing carbohydrates, it will encapsulate the

carbohydrates and make your body release insulin at a much slower and steady

rate than eating carbohydrates alone.

Why The Lean Mass Diet Works

The Lean Mass Diet takes many factors into consideration on a meal by meal

basis. The areas we pay the most attention to are:

• Amount of calories consumed

• Macronutrient composition

• Insulin control

• Maintaining an alkaline state

Using Food to Build Rock Hard, Dense Muscle

Eat Enough Calories, But Gage Your Progress!

You will probably eat more on this diet than any time in your life, the

biggest factor in a diet is calories in versus calories out. What the Lean Mass Diet

will do is give you the food choices and program you need to help fuel muscle

growth while keeping fat gain to an absolute minimum.

Macronutrient Manipulation

The key to gaining mass is to ensure you get the right amount of calories

and that those calories go toward lean mass, not fat. How do we do this? By

eating the right kind of food at the right time!

Insulin sensitivity is lowest at night and highest earlier in the day. What we

do is taper carbohydrates as the day goes on switching from starchy

carbohydrates to fibrous vegetables. This takes advantage of your body’s

biological rhythm and also allows you to eat carbohydrates when you tend to be

more active (during the day) and less when you are more inactive (nighttime).

Control insulin levels

• Eat 5-8 meals per day: Large meals create an enormous insulin spike,

which can cause your body to store fat. Small meals create a much

smaller insulin spike thus less fat storage and more fat loss.

• Never skip a meal: We don’t care if meal one was at the local buffet and

you ate until you had to unbutton your pants. Do not skip your second

meal! Keep the motor revving.

• Eat fat with every meal, especially meals containing carbohydrates.

• Do not combine carbohydrates and protein alone because this elicits the

highest insulin response. For example, a cup of oatmeal has a moderate

insulin response, but when you combine oatmeal with chicken, you get a

much higher response. If you do combine these, be sure to add a fat

source such as almonds or avocados.

Keep it Base

We are talking about controlling the acidity of your meals. Why would we

do this and why does it matter?

Your body's pH level is slightly alkaline, with a normal range of 7.36 to

7.44. To maintain optimal health and results, we should attempt to keep our body

in an alkaline state through diet. An imbalanced diet high in acidic foods can

make your body acidic. This can deplete the body of alkaline minerals such as

sodium, potassium, magnesium, and calcium, making people prone to chronic

and degenerative diseases and potentially disrupting nutrient absorption.

For example, when you eat a meal like Oatmeal and egg whites, you are

eating a very acidic meal. But when you put raisins and almonds in your Oatmeal

and have some steamed vegetables with it, you are lowering the acidity of that

meal drastically. All of our sample meals keep this factor in mind.

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Tips

FIGURE OUT HOW MUCH YOU NEED

For most individuals, 1 gram of protein per pound of body weight per day is a good target. Those who are looking to add size may need as much as 1.5 g protein/lb. body weight/day. You should also plan on eating some extra protein (1.25-1.5 g/lb/day) if you’re trying to lose weight on higher-protein, lower carbohydrate diets, as some of the amino acids will be burned for fuel. These amounts include all of the protein consumed through foods, beverages, and supplements. What’s more, your daily protein allotment should be spread out over 4-6 smaller meals to enhance absorption and utilization. If you’re a big meat, fish, poultry, egg, and dairy food eater, you can probably get by with a smaller “hit” of protein from your powdered mix. Vegetarians and others who eat lots of starchy foods will benefit more from a higher-protein formula.

DETERMINE WHAT YOUR BUDGET

& SCHEDULE ALLOW

Single-source proteins offer more precise benefits. Ideally, you might use a fast-acting whey protein first thing in the morning and 30 minutes before workouts, a recovery product containing protein plus carbohydrates immediately after workouts, a moderately-digested egg protein in between meals, and an all-micellar casein protein at bedtime for sustained amino acid delivery throughout the night while you sleep. Now, here’s where you need to be realistic and honest with yourself. Even if you can afford multiple products, are you the type of person who’s disciplined enough to follow such a regimen? If you answered “no,” consider a protein blend. While not as fast as the fastest or as slow as the slowest single-source proteins, blends offer many of the desirable qualities of a variety of different proteins.

MAKE YOUR SELECTION AND STICK WITH IT – AT LEAST FOR A WHILE

To do something positive for your physique, you need to take your protein(s) continually and consistently for at least 60 days. After a couple months, evaluate and, if necessary, modify your program to add in other proteins, to increase or decrease the amounts used, or to change to a different type of protein altogether.

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WORKOUT DAYS

              WORKOUT DAYS

Lamb Steak & Avocado Salad

Ingredients

1 large lamb steak

Salsa:

½ avocado,

Handful of cherry tomatoes

1/2 small red onion chopped finely

1/2 red chilli finely chopped

squeeze fresh lime juice

Directions

1. Chop the avocado, tomatoes and onion into similar sized

small pieces and mix together with the chilli and lime juice

2. Serve this salsa along side the grilled lamb steak

Serves 1

Grilled Sea Bass & Sesame Greens

Ingredients

1 fillet sea bass

pak choi

kale

broccoli

peppers

1/2 red chilli

clove of garlic

1 tbs sesame seeds

1 tsp soy sauce

knob fresh ginger

Directions

1. Grill the seabass for 12 minutes or until cooked through

2. Whilst the fish is cooking stir fry all the vegetables together,

along with the chilli, garlic and ginger in a tsp of coconut

oil before adding in the soy sauce and

sesame seeds

Serve the grilled fish with the stir fried veg

Serves 1

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WHEN IT COMES TO PROTEIN

 Timing

WHEN IT COMES TO PROTEIN, it’s not just what you take; it’s when you take it. Although the human body processes protein every time that you consume it, there are certain instances when your system is more receptive to protein. More specifically, there are times when you should consume different kinds of proteins. Don’t miss out on these five important occasions.

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When getting a little extra protein

  when getting a little extra protein

involved tossing back raw eggs a la Rocky Balboa. Even if you could stomach the texture, there was always the very real threat of food poisoning. Thankfully, those days are long gone. In the past two decades, proteins have become much safer and more convenient. They’re quite a bit tastier too. High protein foods and supplements have infiltrated the Internet, store shelves, and the daily regimens of athletes – all for good reason. Research shows that eating protein helps build muscle and, in some cases, burns fat too. There are almost certainly other yet-to-be-proven benefits. We just don’t know what they are yet. As the scientific story unfolds, it’s becoming increasingly clear that different proteins offer different benefits, so try to work in as many different types as you can.

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Food tips to aid muscle gain

      food tips to aid muscle gain

• Scramble eggs in the microwave. Place eggs in microwaveable container, mix as normal, maybe add

some torn turkey bacon to flavor and cook on high for approx. 2 minutes.

• Hard boil eggs. Place eggs in cold water and bring to a boil for 15 minutes. Limit egg yokes to 4/day, but

feel free to eat extra egg whites. These can be placed in a food storage bag and taken with you. Do not

allow eggs to be a room temperature for more than a few hours. Eggs are less than $2/dozen at Fry’s.

• For convenience use a preservative free deli meat such as Foster Farms. Use real meat when able.

• Lean meats are chicken, fish (white and red) that is labeled wild caught; farm raised is higher fat, turkey,

tuna and red meat cuts marked lean or extra lean or have “loin” as part of the name.

• Trail Mix. A large bag is $5 at Wal-Mart or Sam’s Club. Buy extra raisins, almonds and macadamia nuts

to add to the bag once it becomes half empty. Great source of unsaturated fats and protein.

• Natural Peanut Butter (oil on top). Stir well and refrigerate after opening. The only ingredients should be

peanuts and salt nothing else. Carry the jar in your back pack with a spoon. Can be combined w/ trail

mix. Fry’s carries Kroger Natural Peanut Butter for approx. $2/jar

• Shredded wheat, but not the frosted kind. Buy generic for $2-3/box. If you want to sweeten it, use fruit

such as banana, strawberries or frozen blueberries.

• Malt O’ Meal bag cereals. Saves ½ price v/s brand names.

• Raisins or Fig Newtons. Raisins are excellent for the body’s ph balance thus building muscle.

• Generic brands of Oatmeal w/ whole oats not packets of instant. Buy for approx $2/tub.

• Reduced fat Cottage Cheese. Add apple sauce or pineapple chunks for flavor. Approx $2-3/tub.

• Sweet Potato/Yams. Poke holes in it w/ fork and microwave for 4-8mins depending on size.

• Steamer bags of vegetables from Green Giant or Birds Eye. Make veggies in microwave for $2/bag.

• Uncle Bens Ready Rice: Wild, Whole Grain or Brown. Microwave in bag :90.

• Beans are a great source of fiber and carbs. Refried beans are not.

• Choose whole grain or high fiber rice, breads, tortillas, etc… Avoid white forms.

• Jenny O Turkey Bacon. High protein without the fat. $3 at Safeway. Cook in microwave approx 2mins.

• Low fat/sugar granola. Eat alone or add to oatmeal, yogurt, trail mix, natural apple sauce or cottage

cheese. At Fry’s it is in the bulk bins.

• Avocado Dip or Guacamole.

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VERY HIGH-PROTEIN

       VERY HIGH-PROTEIN

CHINESE CHICKEN/VEGETABLE/

EGG-DROP SOUP!

INGREDIENTS:        P  Ch   F     Ca

1 qt real chicken broth

(homemade or

canned)                         8    0     10        36

1 6-oz can deboned

chicken                       50.6  0 13.6     338

4 pkgs Knox gelatin     38.4  0   0       138

4 medium raw eggs      24.4  1.2  22   308

2 tblspns diced celery

with leaves

2 tblspns cooked and sliced

button mushrooms

1 tblspn chopped onion

4 canned water chestnuts,

sliced thin.

2 canned bamboo shoots,

sliced thin

1/8 tspn black pepper

½ tblspn dry crumbled thin

seaweed (from oriental

market; many supermarkets

have it, too)

8 Japanese “snow peas” (in pods)

Salt to taste ___ ____ ____ ____

TOTAL: 121.4 1.2 45.6 820

Boil all the raw vegetables in large saucepan until half cooked (in small amount of water; only small

amount should remain), then add remaining ingredients (but not raw eggs) and slowly bring to a low

boil. Beat eggs thoroughly in a bowl, adding little salt and pepper. Now, with a large soup spoon,

spoon-in beaten eggs slowly as you constantly stir soup mixture. Soup should be at very low boil…eggs

will cook almost immediately as they drop into soup. When last of eggs have been what is called

“dropped” in, remove soup from heat and refrigerate before serving. Serve hot, and salt and pepper to

taste…and add a few dashes of Chinese soya sauce for great taste! Also, you may want to add cooked

rice and noodles…

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Ectomorph Mass Program

                            Ectomorph Mass Program

• Your primary goal is to increase the weight you lift/reps completed each workout!

Load Phase (4-8 Weeks)

Push A- Monday Pull A- Tuesday

Bench Press 3 X 4-8 Bent Over Row 3 X 4-8

Military Press 3 X 4-8 Lat-Pulldown 3 X 4-8

Close Grip Bench 3 X 4-8 DB Shrug 3 X 4-8

Squats 3 X 4-8 DB Curl 3 X 4-8

Seated Calf Raise 3 X 4-8 Stiff Leg Deadlift 3 X 4-8

Push B- Thursday Pull B-Friday

Incline DB Press 3 X 4-8 Deadlift (Full or Rack) 3 X 4-8

DB Shoulder Press 3 X 4-8 Pull-Up 3 X 4-8

Skull Crusher 3 X 4-8 Barbell Shrug 3 X 4-8

Leg Press 3 X 4-8 Barbell Curl 3 X 4-8

Leg Press Calf Raise 3 X 4-8 Lying Leg Curl 3 X 4-8

***This workout could also be done:

Mon, Wed, Fri, Sat or Sun.

Directions

1. Choose a weight that will allow you to get at least 4 reps, but no more than 8 reps.

2. If you can get 8 reps with a given weight, then increase the load.

3. Rest 2 minutes between sets.

4. Exercises can be swapped from the list above for each given muscle group if desired.

5. Follow the above routine for 4-8 weeks (recovery pending) and then deload for 1 week.

6. The deload week consists of 2 sets of 10 reps per exercise per muscle group.

Deload Week (1 Week)

Push A- Monday Pull A- Tuesday

Bench Press 2 X 10 Bent Over Row 2 X 10

Military Press 2 X 10 Lat-Pulldown 2 X 10

Close Grip Bench 2 X 10 DB Shrug 2 X 10

Squats 2 X 10 DB Curl 2 X 10

Seated Calf Raise 2 X 10 Stiff Leg Deadlift 2 X 10

Push B- Thursday Pull B-Friday

Incline DB Press 2 X 10 Deadlift (Full or Rack) 2 X 10

DB Shoulder Press 2 X 10 Pull-Up 2 X 10

Skull Crusher 2 X 10 Barbell Shrug 2 X 10

Leg Press 2 X 10 Barbell Curl 2 X 10

Leg Press Calf Raise 2 X 10 Lying Leg Curl 2 X 10

***This workout could also be done: Mon, Wed, Fri, Sat or Sun.

Directions

1. Exercises can be swapped from the list above for each given muscle group if desired.

2. Isolation exercises not on the list may be used during this week.

3. Stop all sets 1 rep shy of failure.

4. Rest 1-2 minutes between sets.

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Master Meal Plan Workout Days

Pre-WO Supplements - 2 scoops Vaso-Charge in 16 Oz water 25 minutes prior to workout

Workout Nutrition - 4-8 scoops Xtend + 1 scoop Primal EAA/14-21g WPI during weights/cardio

Pre-WO Meal - This can be any meal listed below just have last bite 75-90 minutes before training.

POST-WO Meal - Next meal in line and should be eaten 30-45 minutes after your training

Meal 1 75g Carbs, 35g Protein, 15g Fats 575 Kcals

4 Serving/s Meat Category 1-Multi

3 Serving/s Fat Category 1-Fish Oil

1 Serving/s Fruit Category 1-Sesamin

3 Serving/s Carbohydrate Category

1 Serving/s Milk Category - If allergic to or dislike milk you can add to this Meal 1 additional meat and carbohydrate serving

Meal 2 60g Carbs, 35g Protein, 20g Fats 560 Kcals

5 Serving/s Meat Category 1-Fish Oil

4 Serving/s Fat Category 2-CLA

1 Serving/s Fruit Category

3 Serving/s Carbohydrate Category

Meal 3 55g Carbs, 35g Protein, 15g Fats 495 Kcals

5 Serving/s Meat Category 1-Fish Oil

3 Serving/s Fat Category 1-Sesamin

2 Serving/s Vegetable Category            

3 Serving/s Carbohydrate Category

Meal 4 55g Carbs, 35g Protein, 15g Fats 495 Kcals

5 Serving/s Meat Category 1-Multi

3 Serving/s Fat Category 1-Fish Oil

2 Serving/s Vegetable Category 2-CLA

3 Serving/s Carbohydrate Category
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0 Serving/s Milk Category - If allergic to or dislike milk you can add to this Meal 1 additional meat and carbohydrate serving

Meal 5 45g Carbs, 35g Protein, 15g Fats 455 Kcals

5 Serving/s Meat Category 1-Fish Oil

3 Serving/s Fat Category 1-Sesamin

3 Serving/s Vegetable Category

2 Serving/s Carbohydrate Category

Meal 6 10g Carbs, 42g Protein, 20g Fats 388 Kcals

6 Serving/s Meat Category 1-Fish Oil

4 Serving/s Fat Category 2-CLA

2 Serving/s Vegetable Category

0 Serving/s Carbohydrate Category

0 Serving/s Milk Category - If allergic to or dislike milk you can add to this Meal 1 additional meat and carbohydrate serving

Total Carbohydrates 300g 20

Total Protein 217g 31

Total Fat 100g 20

Total Calories 2968g

 

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