I’ve trained professional athletes, actors seeking to bulk up for roles, and everyday people who want to look and feel fantastic. Building muscle is not just about pumping iron!
Strength building isn’t just for guys wanting big muscles. Anyone looking to speed up their metabolism, appear lean, and feel sculpted should be building muscle. Especially after the weight drops off.
Here are just a few of my tips on how to build up lean muscle in the fastest, most effective way possible:
A learned technique, where direct pressure applied to the muscle during workout allows the brain to connect to the muscle. When done properly one workout has three times the impact. So one week equals about three weeks, and one year is equal to almost three years of results. This technique is one of the main reasons celebrities and athletes keep coming back to train with us.
Train like a beast, look like a beauty. That’s exactly what it takes. The last three to five reps of pure pain help rip the muscle so it can be rebuilt, bigger and stronger. Not everyone has what it takes to be toned. As I always say, It takes hard work and an unrelenting pursuit of a goal. So when you think you can’t push any further, dig deep, just a couple more!
No matter how long or hard you work your muscles, if the fuel for your body is not optimized, you will not gain lean mass, period!
You wouldn’t put cheap fuel in a formula- one race car, would you? What about an airplane…would you feel comfortable flying on low-budget fuel? No, of course not. Your body is a complicated system that is unique to you. It has to have the correct combo of protein, carbs and fats to maximize lean mass. Protein also controls hormones that will in-turn control your metabolic process.
Eat lean, eat often, and grow your body properly.
Click Here for a video that shows how to use the feel technique. Within this video is one of my secrets to building lean muscle. Give it a look, and dive into the fountain of youth!
Stay strong in mind, body, and spirit!
We all stress about balancing different aspects of our lives, specifically how much time we spend on our health, social life, family and career. Here is a quick exercise that can help you see what life balance means to you. If you haven’t tried this, this will help with prioritizing and balancing what’s most important to you.
Using the chart below, we’re going to look at where you are now, and address where you want to be. Do a before and after list to see the difference. First, write down the percentage of time you currently (don’t lie!) spend on these different areas in your life. After you’re done, I want you to pretend that you only have one hour in your day. How would you priorities the time among each of these life areas? Make sure it all equals to 100%
After writing the list, here are things to note:
Strengths and Weaknesses.
What types of things can you do to get yourself in Balance? List your strengths and weaknesses.
Explain in detail; ideas to focus on strengths and use your weaknesses as strengths: (A great resource for doing this is the Gallup Strength Finders Test)
How Do You Want to Look? Which areas do you need to improve? Visualize your Goal! Take a moment and imagine the ideal you. When you have the picture in your head, it’s time to go find yourself. You can find pictures online of things you want to accomplish and pictures of your ideal body. Save those pictures or even print them and put them on your fridge. They will serve as a reminder and motivation to keep you focused on what you really want to achieve.
It is important to write down our goals and thoughts to help us better understand them, and for us to really know and visualize what our goals are. Realizing out strengths and weaknesses is a big step in working on moving forward and bettering ourselves. The first step is to admit you need to work on certain aspects of your life in order to make a change that will help guide you in the right direction mentally and physically.
We are making some more changes to better our services and our facilities to give you the best experience we can offer. In the next phase of our advancements we will be bringing on a handful of professionals who will help lead our team so that they can give you the ultimate experience at Live In Fitness.We are thrilled to introduce you to 2 new professionals that have contributed greatly to our program in a very short time. Here is a little introduction to our new Executive Chef Brandon Franklin, and our new General Manager Sarah Stone.
Live in Fitness – Fat Camp
When you eat, there are some very important things to keep in mind. I’m not going to call them rules, because I don’t want to completely take the joy out of eating for you. With that in mind, there are some principles below that you should follow. The first one is the biggest one of all: FOOD IS FUEL.
Nutrition Principle #1 – Food Is Fuel.
Food is to your body what gas is to your car. 256 Big Mac’s have the same amount of kcal or joules to fuel a car to go a mile. The better the fuel, the better you perform…and without it, you’re going nowhere. Food gives you power, not the other way around.
Nutrition Principle #2 – Eat Within Balance.
Different types of foods serve different purposes in your body. It’s important to make sure you’re getting all of them, and in the right portions. Fill about a quarter of your plate with protein, such as a chicken breast, and another quarter with starch, such as potatoes, bread, rice, or pasta. The other half of your plate should have vegetables, and salad. For those whose diets include dairy, meals can include a cup of milk, a carton of yogurt, or a slice of cheese.
Nutrition Principle #3 – Carry Protein Bars.
You never know when you’ll be in a situation when the food choices will be unacceptable or out of balance. That’s why you should always carry a couple of protein bars. I prefer Zone Perfect bars because I think they have the best combination of taste and nutrition. Try to pick a bar that’s around 200 calories and includes at least 15 grams of protein. This will tide you over for 2 hours.
Nutrition Principle #4 – Fast Food Is Fine in Moderation.
It’s no surprise that 80% of people who are considered overweight and unhealthy are “heavy users” (pun intended) of fast food restaurants. You can enjoy fast food on occasion by learning what to eat (e.g. eat half the bun, hold the mayo and/or cheese, take a few sips of a shake instead of devouring a 64 oz. Blizzard Blast). If you’re still hungry when you leave the golden arches, eat a protein bar or better yet you’ll get to eat again in 3 hours.
Nutrition Principle #5 – No Cheat Days (Look at the Math!).
Rome wasn’t built in a day, but it could be destroyed in one. Balance, moderation, and making good choices are habits that must be strengthened through repetition⎯one cheat day can offset all the “good” days. Some regimens allow people to take off one day per week and eat anything and everything they want. This is a completely ludicrous approach. Eating right and making good choices is a habit, and habits always get stronger through repetition. If someone’s trying to quit smoking, you wouldn’t tell them they could smoke a pack on Sunday and quit again on Monday.
Below is a video with a few tips and tricks from our nutrition specialist, Eric.
Are you ready to change your life? Then it’s time for you to reach out and talk – we’re listening! Just call us at the number above for a free fitness consultation.
Results may vary between each before and after and each client.