Thursday, December 29, 2016
Monday, December 26, 2016
Gaining Muscle Weight is Not a Mystery
Today I've got a guest article for you from Mike Westerdal of Critical Bench. If you're trying to gain weight don't make it harder than it has to be…I'll let Mike take it from here…..
How you gain weight is no mystery. You gain weight by consuming more calories than you burn off in the course of a day. The excess calories, if not used by the body for energy, muscle building, or some other metabolic process, is stored as body fat. It’s stored as fat in case there is a future shortage of calories.
Much like you put excess junk you have around the house into a closet for storage, your body stores excess calories you haven’t used as body fat for future need.
The problem is, if you continue to eat the same amount of calories (or more) every day, there never is a future need and your body simply continues to store the excess as fat.
If excess calories are the culprit of weight gain, than the answer to achieving weight loss has to do with calories as well. You have to reverse the process that caused you to gain weight. You have to eat less calories.
I do not necessarily mean eating less food. I mean eating fewer calories, which is different.
There are two ways to have an impact on calorie expenditure in your body. Either eat less calories or burn more of them during exercise. I do not recommend going to extremes on either one of these but rather doing a little bit of both. When you diet and severely restrict calories, your body goes into a defense mode and begins to hold onto stored body fat.
While on a typical “diet” your body senses possible famine and holds onto body fat in case of future need. Also, your metabolism slows down because there’s not as much food to burn through and utilize.
So a drastic, sudden drop in calories is definitely not the way to achieve long term fat loss results.
Besides, how long could you possibly go on a restrictive diet before the feeling of deprivation makes you give in?
That is why diets traditionally do not work. You eat restrictively for a couple weeks and indeed have some success with weight loss.
But soon the diet becomes much too restrictive and you go back to the older, less restrictive way of eating. When the less healthy, less restrictive lifestyle comes back, so does all the weight you lost.
If you are trying to lose fat by dieting, you are always going to be in a position of playing “catch up”.
What I mean by this is, when you come off from a restrictive diet, you are going to “catch up” and eat all of the foods you felt deprived of. Instead of eating moderately and sensibly, the feelings of deprivation cause you to consume much more food than you normally would have if you weren’t dieting.
You’ll lose some weight on a diet and then gain it all back. Hence the term “yo-yo dieting” or “roller coaster dieting”
The solution? Do not eat restrictively and do not ban any specific foods.
I am a big advocate of eating regular, whole foods to lose fat. The foods you eat just have to be in smaller portions.
There isn’t any food you have to give up altogether for weight loss to occur. You just have to moderate and eat smaller portions, more often, for your metabolism to operate efficiently.
Cool, thanks Mike.
Now how do you know exactly how many calories you should be eating?
With these Done-For-You Lean Muscle Building Meal Plans they walk you through the easy steps of choosing the correct calorie plan. You get 24 different calorie plans that are each 84-days long.
Why This Works:
1. All your meals are planned for you so you don’t have to figure it out.
2. If you don’t like a food just use the substitution chart.
3. These meal plans are not restrictive and won’t leave you feeling hungry.
4. You’ll save money by only buying the groceries on your shopping list for the week.
5. They were designed by a professional nutritionist named Patrick McGuire that works with pro athletes.
Done-For-Your Lean Muscle Meal Plans — << Highly Recommended.
How you gain weight is no mystery. You gain weight by consuming more calories than you burn off in the course of a day. The excess calories, if not used by the body for energy, muscle building, or some other metabolic process, is stored as body fat. It’s stored as fat in case there is a future shortage of calories.
Much like you put excess junk you have around the house into a closet for storage, your body stores excess calories you haven’t used as body fat for future need.
The problem is, if you continue to eat the same amount of calories (or more) every day, there never is a future need and your body simply continues to store the excess as fat.
If excess calories are the culprit of weight gain, than the answer to achieving weight loss has to do with calories as well. You have to reverse the process that caused you to gain weight. You have to eat less calories.
I do not necessarily mean eating less food. I mean eating fewer calories, which is different.
There are two ways to have an impact on calorie expenditure in your body. Either eat less calories or burn more of them during exercise. I do not recommend going to extremes on either one of these but rather doing a little bit of both. When you diet and severely restrict calories, your body goes into a defense mode and begins to hold onto stored body fat.
While on a typical “diet” your body senses possible famine and holds onto body fat in case of future need. Also, your metabolism slows down because there’s not as much food to burn through and utilize.
So a drastic, sudden drop in calories is definitely not the way to achieve long term fat loss results.
Besides, how long could you possibly go on a restrictive diet before the feeling of deprivation makes you give in?
That is why diets traditionally do not work. You eat restrictively for a couple weeks and indeed have some success with weight loss.
But soon the diet becomes much too restrictive and you go back to the older, less restrictive way of eating. When the less healthy, less restrictive lifestyle comes back, so does all the weight you lost.
If you are trying to lose fat by dieting, you are always going to be in a position of playing “catch up”.
What I mean by this is, when you come off from a restrictive diet, you are going to “catch up” and eat all of the foods you felt deprived of. Instead of eating moderately and sensibly, the feelings of deprivation cause you to consume much more food than you normally would have if you weren’t dieting.
You’ll lose some weight on a diet and then gain it all back. Hence the term “yo-yo dieting” or “roller coaster dieting”
The solution? Do not eat restrictively and do not ban any specific foods.
I am a big advocate of eating regular, whole foods to lose fat. The foods you eat just have to be in smaller portions.
There isn’t any food you have to give up altogether for weight loss to occur. You just have to moderate and eat smaller portions, more often, for your metabolism to operate efficiently.
Cool, thanks Mike.
Now how do you know exactly how many calories you should be eating?
With these Done-For-You Lean Muscle Building Meal Plans they walk you through the easy steps of choosing the correct calorie plan. You get 24 different calorie plans that are each 84-days long.
Why This Works:
1. All your meals are planned for you so you don’t have to figure it out.
2. If you don’t like a food just use the substitution chart.
3. These meal plans are not restrictive and won’t leave you feeling hungry.
4. You’ll save money by only buying the groceries on your shopping list for the week.
5. They were designed by a professional nutritionist named Patrick McGuire that works with pro athletes.
Done-For-Your Lean Muscle Meal Plans — << Highly Recommended.
Saturday, December 24, 2016
Tuesday, December 20, 2016
What Is The SR3 Method? - Fix My Shoulder Pain
Doesn’t that make you wonder how some people are able to train with 100% effort month after month, without ever having to slow down due to a nagging injury caused by shoulder pain? And it doesn’t seem like they spend extra time warming up or have to limit their exercise selection?
If so, I’ll tell you how they do it.
But first I’d like to share with you 4 Strategies to Avoid Shoulder Pain that were taught to me by injury specialist and exercise physiologist Rick Kaselj, MS. I’ve spent a lot of time and money consulting with Rick, so be sure to pay close attention and take notes. These 4 strategies could be the difference between a nasty re-occurring shoulder injury versus taking the fast track to the pain free “limitless” workouts you crave.
Tuesday, December 13, 2016
How Upright Rows Are Leading To Your Shoulder Pain
First Watch The Video on "How Upright Rows Are Leading To Your Shoulder Pain" , then Learn more on how to avoid shoulder pain.
Sunday, December 11, 2016
How Bench Dips Injure Your Shoulder
For weightlifters, any type of injury can mean trouble, but an injured shoulder is among the worst. Because they are involved in so many different types of movements, shoulder injuries can all but bring your workout routine to a screeching halt.
At best, a shoulder injury can sap your upper body strength, which results in the loss of hard fought-for gains in muscle mass and strength. And the fact of the matter is that shoulder injuries account for about 40% of all resistance training-related injuries, which gives them the dubious distinction of being the number one cause of pain in the gym.
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Thursday, December 1, 2016
Wednesday, November 23, 2016
Sunday, November 20, 2016
Friday, November 18, 2016
Wednesday, November 16, 2016
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Monday, November 14, 2016
Friday, November 11, 2016
Best Yoga Pose for the Lower Back:
At some point in your lifting career you come home and your back tightens up on you and you know something just isn’t right so you take some anti-inflammatory pills and throw an ice pack on. It’s not a big deal and part of playing sports and training hard right?Hopefully in a few days it will be completely better, but usually some kind of discomfort or pain lingers. That’s no reason to miss a workout though. Besides you can just avoid whatever causes it to flare up.
Saturday, November 5, 2016
Most Dangerous Stretch for the Lower Back
The #1 worst stretch for your back is the Double Knees to Chest.
This is a very common stretch and a lot of the time it is recommended to people who have back pain.
People who perform this exercise bring their knees towards their chest and really pull with their hands to get what they think is a good stretch but in reality it is hurting their back. Plus they might even bring their heads up off the floor which causes more damage to their back.
With this particular stretch, what it ends up doing is it puts a high load and stress on the lower back because your back flattens out. Whenever this particular movement occurs, it increases the risk of injury. Even worse, it drastically increases the risk of re-injury, which is why you want to avoid this movement at all costs.
Do This Instead from the New Fix My Back Pain System…
What we can do instead of the Double Knees to Chest Exercise is the Cat and Dog Stretch.
To perform this stretch, start by getting into a 4 point position. Then drop your head and round out your back like an angry cat. Focus on rounding up through that mid back. Then in a slow and controlled manner, lift your head up and drop your stomach. Remember to keep your arms straight.
The cat and dog stretch is excellent when it comes to working on improving mobility through the hips and movement throughout the whole spine.
When it comes to your lower back, there are specific movements that we need to improve. One of the movements is mobility of the back, especially the mid back. A lot of times in that mid back, people end up being really stiff and they need to improve that movement in order to decrease the stress in the back.
You would do this particular stretch for 1 set of 5 repetitions and then you can progress to 10 repetitions. Now that you know how to perform this stretch, you will have a great way to alleviate some of the pain in your back.
Friday, November 4, 2016
Sunday, September 25, 2016
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Friday, May 20, 2016
Wednesday, May 18, 2016
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Wait. Hold on. What?!? Are you serious? You really thought this article was going to be about the amazingly safe and very-much-possibl...
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Wait. Hold on. What?!? Are you serious? You really thought this article was going to be about the amazingly safe and very-much-possibl... -
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