Our population is de-conditioned and WEAK!
After that do chest up and lean you back slightly back. Your stomach, workouts and muscles will thank you. Diets can also be used to maintain a stable body weight and improve health. Low glycemic index foods, such as lentils, provide a slower, more consistent source of glucose to the bloodstream, thereby stimulating less insulin release than high glycemic index foods, such as white bread. While we have talked heavily about the usefulness of SARM compounds, it is worth taking a look at a few different pictures to get an idea as to how they can benefit you.
The continuous bathroom breaks the first few days will subside the longer you stay consistent with your overall intake. Your stomach, workouts and muscles will thank you. Twigs and Berries — Well, not really twigs, but vegetation of sorts.
Increasing your green intake will help control hormones that effect hunger and will increase your fiber intake, great for digestion. The next time you get ready to eat your next meal, start with a large green spinach salad with lots of veggies and a small serving of a fruit like blueberries or strawberries to ramp up the antioxidant components of your meal. The funny thing is, some of these are true, but often over emphasized in the approach to losing unwanted body fat.
Well the formula to approach losing body fat is a little more involved and actually can be summed up in the following. How do we get the fat out of the fat cells so that our clients can actually use it as a fuel source? Breakdown the triglyceride within the fat cell into FREE fatty acids that enter the bloodsteam.
When HSL is increased, fat mobilization will increase. This is also aided by increasing catecholamine levels in blood dopamine, norepinephrine, epinephrine adrenaline levels need to be increased.
How do we do this, exercise, in fact, intense exercise creates elevated levels. As the intensity increases, the levels elevate and fat mobilizes. Another key overlooked component of this is limiting of insulin. Your body secretes insulin to remove glucose and HSL levels can be limited by insulin. When HSL levels in your body are high, fat cells will break down into fatty free acids and transported into the muscle, ultimately used as fuel.
When carnitine levels in the body are high through the transport of fatty acids to energy oxidation can occur. Ideally muscle glycogen stores have been lowered created an optimal opportunity for fat oxidation. Teach them about carbohydrate management. Get them moving intensely. While keeping them accountable. If you believe your coach is inventing new types of exercises…revolutionizing the way we perform exercise…then please share…but the truth is what they are instructing you is either made up, pointless movements…or they are trying too hard to impress you….
You have your story and that is what makes you unique. Call these what you will, they are from the heart, they are real, they can, may have already or will happen to you over time. I have learned the hard way that I cannot always count on others to respect my feelings, even when I respect theirs. Remember, you only have control of yourself and your business. PS — Did I miss some? Do you have your own to add?
Get comfortable, being uncomfortable. This has always been one of my favorite mottos to live by. With so much happening around me and some exciting things awaiting me, I now often have to remind myself to focus on being better, not perfect. Giving back and doing things for those in need is one of the most powerful actions we can take in life. I need to share more of my knowledge with those who will benefit from it.
This includes, writing, blogging, videos, programs and the like. Keeping it bottled up does no one any good, spreading this knowledge to those who can utilize it, is when the magic happens. I can consider myself a personal trainer, strength coach, lifestyle coach, nutritional consultant, body transformation coach, motivator, writer, author, bodybuilder, athlete, speaker, business owner, facility manager, and entrepreneur, to name a few.
My impact in this industry only matters if I continue to help people find their love for fitness while working hard to create a healthy lifestyle. I learn from everyone whether I agree with their lifestyle, or their personal, political, religious choices and what not.
This stretches far outside the walls of the fitness industry. Forgive those who have wronged you in any way. This will sting and it hurts but being the bigger person will help you move forward, even if things might never be the same. Say you are sorry. No one is perfect and no one does and or says all the right things.
Would a small volume of direct arm work aid in increasing grip strength, while continuing to improve pulling and pushing strength? We know that improving a chin-up requires performing a chin-up and most of the time with some added assisted. For us, this comes in the form of resistance training bands from the one and only Dave Schmitz. We place these at the end of a training session. Band Hammer Curl — using our favorite Resistance Training Bands again, we have our clients step into them and perform rest pause sets of 50 or Band Pushdown — love me some pushdowns, as do my clients.
It translates very well to the pushup, as clients need to learn to build tension in the triceps on the eccentric of the movement. TRX Prone Tricep Extension — not only a killer anti extension core movement but an awesome tricep isolation movement. Use this to create more bang for your clients buck and get them improving their pushing strength.
These movements are great for building strength in those muscles that will only improve our clients pushing and pulling abilities. We live in a world where people are in a constant search for motivation and often times, to their surprise, never find it. Your motivation is a physiological feature that arouses an organism to act towards a desired goal and elicits, controls, and sustains certain goal-directed behaviors. In my world, you make the commitment, set the goal, search for that inner drive, your motivation, to reach that goal in a time sensitive manner or deadline, but always remain committed to the cause.
This goes a long way in fitness. Every time someone sets a goal before making the commitment to changing their behaviors, they are setting themselves up for failure. Your motivation may be that summer beach vacation or wedding that is only 3 months down the road. I made a commitment to her for the rest of my life. When it comes to fat loss, building muscle, gaining strength, you may have a goal in mind, but you need to make the commitment first.
The muscle building motivation may be big biceps and more attention from girls, they commitment is training your ass off five days a week and eating like a champion competitive eater while setting a goal of 20 pounds of muscle in 6 months or by your next birthday.
If you are overweight and looking to lose 20 pounds then make a commitment to changing your nutrition, eating more protein, watching carbohydrate levels, drinking more water and strength training at least 3 times a week. The motivation can come in all different shapes and sizes.
It might be looking great on a wedding day, getting back into those old pants, an upcoming vacation or the motivation provided by a hired professional who constantly reminds you about that wedding day, vacation, etc.
If you are a skinny guy who wants to build 20 pounds of muscle over the next 6 months then start eating more lean proteins, more quality complex carbohydrates, focus on the compound movements and start following Jason Ferruggia.
The motivation is waking up every morning and not having to gingerly roll out of bed, or being able to pick something up off the ground without having to worry about your low back every again. Below are the 31 people who over the last 5 years have really had a lasting impact on my success this industry. These people are in no particular order, and this list could easily be expanded to well over , but each of these 31 deserves a thank you for attributing to my fitness success.
BJ has not only become an inspiration and mentor, but a friend. Outside of coaching, Dave consistently, more than anyone in my network, outside of Pat Rigsby and Ryan Ketchum, reaches out and checks in on me.
Pat Rigsby and Nick Berry — I could probably write an entire book on what Pat and Nick have done for me in such a short time. Their mentorship, advice and ultimate friendship have gone far beyond I ever expected.
As owners of Force Fitness and Performance in Bloomington, Indiana, they can associate with so many of the ins and outs and ups and downs that I battle as a fitness business owner.
More than anything is their continued support and friendship. If I need to talk shop, bounce ideas or just voice my mind, Ryan is always there. What impresses me even more about Craig is his ability to give so much quality information away, before he asks for anything in return.
It was Craig who first sent me the book The Go-Give r, which should speak volumes about his character. In a world where the majority of my clientele can be categorized as general population and recreational athletes, a healthy shoulder makes for a happy client.
Mike Robertson — Mike changed my views on helping people move better and feel better. His approach to corrective exercise is more about helping you gain strength, than treating a client like a fragile piece of china.
This has allowed me to keep my clients healthy and gaining strength. Pam MacElree and Jason C. Tom Venuto — Unlike how most people find Tom, I started following Tom because of his love for natural bodybuilding, but quickly discovered he and I had more in common than I originally knew.
We are both in the world of transforming physiques, both bodybuilders and everyday men and women. By chance, when Zach Even-esh invited me to speak at his mastermind group meeting, I got to meet Tom.
Joe who changed my approach to bodybuilding contest preparation and peak week. Jason Ferruggia — The Renegade as many know him, has become much more to me than an inspiration and mentor in the strength game.
Jason has become a trusted colleague and friend. Plus, how can you not like a guy who shares an affinity for Pearl Jam and Public Enemy? Dave deserves a ton of respect for bringing the powerlifting and bodybuilding worlds together. For me personally, Dave showed me that bodybuilders can still be strong and look good. Something I strive for every time I step in the gym. Alwyn and Rachel Cosgrove — Alwyn and Rachel since my early years in the industry have inspired my outlook on metabolic training and running a successful fitness business.
I can associate my love for self-myofascial release, recovery and regeneration, to my education through Eric. The man is a hidden gem in this industry and someone I continue to follow and look up to. Nutrition booth I had to throw that in. Joe is someone every aspiring strength coach needs to study. Chris McCombs — Chris was the first person who showed me the power of the Internet for a personal trainer and how it can impact your fitness business.
Since then, Chris has continued to help fitness professionals make more of their role in this industry, while being true to who he is. Thank you to Chris for always being real with this industry and myself. Todd Durkin — This man is the essence of passion. His training facility Fitness Quest 10 is tops in our industry and one that every facility owner should take notice of.
John Berardi — Dr. Berardi, is doing their clients a disservice. Nick Nanton — I owe Nick for getting me back into writing and fulfilling a long-time dream of mine, to become an author. Thanks to Nick, I was able to co-author two International Best-Selling books with many of my respected colleagues. Thanks to this story, I continue to operate my business by mirroring the message in The Go-Giver. Fruits will provide with minimal to no carbohydrates. Thus, you are bound to feel light by the end of your first day itself.
Also, ensure that you have plenty water. The breakfast should be richest meal of the day. So start your day with a plateful of fruits like melon, papaya and apple coupled with up to 1 to 2 glasses of water.
These fruits being rich in fiber and pectin, keep you full for longer. Also, being sweet, they would combat the unnecessary cravings too. Try to have more of watery fruits on the lunch. Have your lunch between 12 to 2 pm. You can have 1 to 2 bowls of apples or watermelons.
You can also have kiwi as it is very nutritious and also keeps you full for long. Kiwi smoothie is rather popular among people who want to lose weight.
Have about 2 glasses of water. You can have oranges, kiwi, pear, guava, melons or any other fruit of your choice for dinner. Avoid more of melons in the night as they take more time to get digested. Have up to 2 glasses of water along with the fruits. Besides the three main meals, incorporate fruits and only fruits for you morning and evening snacks. Whenever you get hunger pangs, have a fruit and 1 to 2 glasses of water.
While your first day is all fruits day, the second day is solely dedicated to vegetables. This day will subject your body to a complete detoxification process. Your body by now will already feel light and more agile due to an all fruit diet on Day 1.
Vegetables are rich in water content, minerals and most importantly fibers that are essential to clean your gut. Again, there is no restriction on the amount of vegetables that you can intake. It is as per your satiety. All you have to ensure is that you do not have anything else other than vegetables. Cucumber, cabbage, broccoli, onions, tomatoes, spinach, cauliflower etc.
Potatoes too are included, but only once a day. You can have all the watery vegetables. Vegetables not to have: Try to avoid peas and corn or any other starchy vegetable. Vegetables will be a part of your throughout the GM Diet from Day 2 onwards. Hence, make sure that you have a variety of vegetables in good quantities to get maximum benefits.
These are the vegetables that you can choose from for your GM diet. The rule is to have as many vegetables as you can both in terms of quantity and variety. If you are fond of salads then prepare the salad of your choice. You should have either raw or boiled vegetables. You can sprinkle a spice of your choice like black pepper or oregano to improve the taste. You can also squeeze some amount of lemon to add a bit of palatability.
Since your body was off carbs on Day 1, you need to have a source of energy to begin your Day 2. So have a boiled potato for breakfast. You can add a dab of butter or olive oil to it so that this breakfast can give you enough energy for the rest of the day. If available, you can also replace regular potato with a sweet potato. You must not have potato after this, throughout the day.
Have up to 2 glasses of water in the breakfast. The lunch should be light and include vegetables that are rich in water. Have more of salads and raw vegetables.
Ingredients like cabbage, cucumber and lettuce have sufficient water and fiber content to keep you full for long. Have up to 2 glasses of water along with the meal. For your dinner, rely more on green vegetables like spinach, broccoli, lettuce, cabbage etc.
Simply boil these vegetables and have them with a little bit of lemon or pepper on them. You can have fresh lettuce or cabbage. Cherry tomatoes will serve as a good mid day snack as their taste tends to subdue the craving as well. Whenever you feel hungry, have 1 to 2 glasses of water. Keep your body well hydrated throughout the day. The third day focuses on a blend of Day 1 and Day 2.
On the first day, we focused only on fruits to have a non-carb diet. On the second day, we focused on vegetables to take in a fiber rich diet. Now we will mix the two and have an all fruit and vegetable diet for the Day 3 of your 7 Day GM Diet. Yet again, the rule is pretty simple. You have to consume as many vegetables and fruits as you can along with sufficient intake of water. We have already told you which fruits and vegetables you can consume and which of them are restricted.
On the day 3, you will follow the same instructions. From the list of vegetables and fruits you can decide what combination you want to have. You just have to ensure that by the end of the day, you have consumed a good variety of fruits and vegetables. It is always better to have a sufficient breakfast so that your body is ready to for the busy day ahead. You many start your day with apples or melons just like Day 1 or boiled potato with a dab of butter just like Day 2. You can also mix the two and have 1 small apple and 1 boiled potato for breakfast.
This will give you enough energy and keep you satiated till lunch. However, please remember that you cannot have any more potato throughout the day.
Have up to 2 glasses of water. You can again go for a blend of fruits and vegetables with a little more preference to vegetables. Just like Day 2, have cabbage, lettuce, cucumber, spinach, tomatoes, etc. Add a few slices of one or two fruits to give you a little variety and some sweet taste to beat the craving. Remember that the vegetables either needs to be raw of parboiled.
For flavor you can have an olive oil or vinegar dressing. Salads would be a good option for dinner as they are light, easy to make and really fulfilling.
Alternatively, you can have parboiled vegetables and garnish them black pepper, oregano or chili flakes and some lemon juice. This will give you some flavor as well. You can have some fruits after this as your dessert for the day. We would suggest that have more of fruits for your snacks as the sweet and tangy flavors will help to kill the cravings. Along with fruits you can also have broccoli and cherry tomatoes.
Support your mid day snacks with good amount of water to kill the hunger. Day 4 of the GM Diet plan comes as big surprise for all those who have stuck to the plan until now. The first 3 days of the plan have been no carbs diet. We only had vegetables and fruits. To help your body in coping with all the carbs that it has lost and to replenish minerals like potassium and sodium that are largely lost due to excessive water intake; Day 4 will solely focus on restoration with Bananas, Milk and Soup.
Banana is rich in carbs, potassium and sodium and thus, on Day 4 this fruit will act as your balance restorer. You can have up to 6 to 8 bananas and up to 4 glasses of milk throughout the day. Once in the day, you can have the luxury of having a soup. Drink 8 to 10 glasses of water throughout the day. You can kick start your day with a highly energizing combination of bananas and milk. You can have about 2 bananas and 1 glass of milk for the breakfast. This will give you sufficient energy until lunch.
You can have bananas and milk separately or you can slice the bananas and pour cold milk over it and have it. Since, banana and milk is all you have to play with, you can make your lunch interesting by choosing different recipes of consuming them. If you want you can have banana milk shake or smoothie without adding any sugar. Making milkshake or smoothie is almost similar.
Simple blend the two ingredients and add water or ice to give the consistency that you desire. This is a refreshing way of having banana and milk.
Do not forget to have sufficient water. Having banana and milk throughout the day can be a little depressing. So for dinner, give yourself the luxury of having a soup. The most beneficial soups to go for would be tomato soup and cabbage soup. They are highly nutritious, keep you full and have a natural flavor to them. Soup is also preferable during night as it is light as compared to milk and banana combo. Well there is not much to play with here. For your mid day snack too you will have just bananas and milk.
If you had smoothie for lunch, then you can have milk shake for mid day snack and vice-versa. Have sufficient water to keep your stomach full and body hydrated. Finally, it is time to bring protein back into the frame. Until Day 4, you focused on fibers, sodium, potassium, vitamins, minerals etc. Your muscles will start feeling the lack of protein by now.
This day will also give you a break from the monotony of fruits and vegetables. The global version of GM Diet actually has consumption of meat on Day 5. We have substituted it veg. In the most basic terms, a ketogenic diet is high in fat, has good protein levels, and is very low in carbohydrates.
For a more detailed look check out our introduction to a ketogenic diet. This pushes your body into a ketogenic state, which means you start burning fat to fuel your everyday activities. Low-calorie diets can have similar slimming effects, but with them, you also risk losing muscle, which is the exact opposite of what bodybuilders are looking for. Another advantage of ketosis is the strong diuretic effect. Many people get turned off instantly blaming the low level of carbs and give up on this diet.
Leave your ego at the door and simply push some lighter weights. You must realize your body is going through many changes adapting to high fat foods. For weightlifters or bodybuilders, increasing muscle mass and cutting body fat is always going to be your prime goals. Do you go low carb or keto? Most people know that keto dieting can accelerate fat loss but may not be the best for muscle building.
Training on ketones is totally different than with glucose. Some people may need longer rest break between heavy sets, and longer recovery for consequent workouts. Carbohydrates are anabolic, ramp up your insulin for muscle growth and contributes to the entire muscle building process.
You may want some extra carbs to help fuel your workouts if you experience low energy on training days. They would have relied on bodyweight exercises or calisthenics to build muscular strength and endurance. Providing you practice weightlifting, building muscle on a ketogenic diet is certainly not impossible. If you find your protein intake is too high, avoid or limit bodybuilding supplements containing protein.
So unless your workout intensity is through the roof you may wish to only obtain protein throughout food sources and perhaps try out some sugar-free BCAAs instead pre or post workout. Little strength, energy and unable to perform HIIT may be a problem for some on a standard keto diet.
The idea of a targeted ketogenic diet is you can perform high-intensity training while taking you out of ketosis for only a short time. The difference to standard keto dieting is you eat carbs pre-workout or around your workout times whichever days you train. Either way, fat intake has to reduce slightly to make way for the extra carbohydrates.
Otherwise, your gains will hit a plateau, and you will be in a caloric surplus and hinder any progress made. Similar to a targeted ketogenic diet following a cyclical keto diet is another option to help you adapt to ketosis. An example being Monday to Friday strict eating and allowing yourself more freedom on the weekend to maybe enjoy some cheat meals or drink alcohol.
If you have your last high glycemic meal on Sunday then Monday morning you have an overload of glycogen.
Use this to fuel an intense workout since you should be able to maximize your lifts due to extra glycogen stores. By midweek your strength will start to lower but your still able to lift heavy or perform HIIT without much problem.
At this point after your workout, you spike your blood sugar with carbs to increase anabolism, start refueling and begin the cycle all over again. The main reasons to use is to recover properly to fuel your future HIIT and weight lifting workouts. I recommend avoiding any junk or processed carbs and stick to high glycemic foods which digest fast in the body.
The first few days on keto energy levels will go down. Once the stored carbs in your body are gone, you switch over and start burning fat. Changes in fluid balance are normal, and you will lose a lot more fluid and electrolytes since there are no carbs to hold them. Electrolyte imbalances may occur in ketosis, and you could stumble to keto flu.
Keep sodium, potassium and magnesium intake high to help ease the symptoms of your body flushing sodium out in rapid amounts. If bodybuilding, weight training and performing intense exercises you will sweat much more profoundly. Supplements are generally necessary on most diets but can provide that extra edge and speed your recovery. Check carb content on all supplements since the last thing we need is added sugars.
Little to no carbs work best here. There are tons of supplements out there, but we will discuss some you may consider taking with your keto diet.