Live Large TV S4E10 Preview - How To Gain Muscle And Lose Fat - Jay Zucatto Ab Workout

Learn how to gain muscle and lose fat: http://www.LiveLargeTV.com @0:05 - How to gain muscle while in a caloric deficit? Also in this episode watch Jay Zucatto perform some of the BEST exercises to chisel out that six pack, or even on 8 pack for some... Live Large is my online fitness and nutrition coaching program. The members section includes all 4 seasons of Live Large TV, exclusive full-blown instructional workouts, cooking videos, private community, direct access to Vince and the behind-the-scenes videos. Multiply and accelerate your results without thousands of positive and successful people. Test drive one month risk-free: http://www.LiveLargeTV.com Join My Free Newsletter: http://www.VinceDelMonteFitness.com Stay Connected on Facebook: http://www.facebook.com/vincedelmontelivelargetv

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Cell Phone Radiation Dangerous to Muscle Growth? (Serious stuff...)

Cell phone radiation KILLING your muscle gains? Also find out why mobile phone radiation can make you FAT. Everyone wants fast muscle gain, but nobody (including me :)) wants to give up their cell phone. Learn some unique ideas to block cell phones radiation in my latest Ask The Skinny Guy Savior! FLATTEN your stomach now with my Get Ripped Abs program. Click Here: http://bit.ly/10pvROj Vince DelMonte Honors Kinesiology Degree PICP Level 1 and 2 Certified BioSignature Modulation Practitioner Precision Nutrition Certified WBFF Pro Fitness Model Have a BIG GUT? Shed the fat with my Get Ripped Abs program here: http://bit.ly/10pvROj Know someone who would benefit from this video. Here's the link to share: http://youtu.be/JfqFgrnDgME

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How to Build Bigger Biceps - With 3 Weird Tips

Get BIG biceps today! Ever wondered how to build bigger biceps? Most people CAN'T get big biceps because they don't train them properly... Watch this video today to fix your biceps routine and get big arms immediately. Also in this episode I go over the best arm exercises to get bigger biceps FAST.

http://youtu.be/WLN91ueDW7E

Workout Routine Rut? Here's When You MUST Change Your Workout Routine...

Workout routine problems? Not seeing results? Find out how to make your workout routines the BEST workout routine for maximizing results. In this episode I discuss exactly when to change your workout routine, and if you don't what will happen...

http://youtu.be/4Agn_48TPoQ

Live Large TV S4E9 Preview - Forearm Exercises: How To Build BIG Forearms

http://www.LiveLargeTV.com to Join My Inner-Circle Online Coaching Program (Serious members only) Forearm Exercises: In episode #9 of Live Large TV Season 4 Vince Del Monte discusses: - Skinny guy training: @0:05 - I have heard several times the ectomorphs (hardgainers) should use heavy weights and lower reps around (6-8) in order to grow. So my question is since ectomorphs are recognized to have a higher number of slow-twitch muscle fibers and slow twitch muscle response better to higher TUT, what is the scientific reason high intensity, low TUT is better? - How to get BIG forearms: My unique forearm exercises that make you LOOK bigger! - How to stretch your forearms properly. - Review specific steps to shortcut your success in any area of life. - Forearm workout Live Large is my online fitness and nutrition coaching program. The members section includes all 4 seasons of Live Large TV, exclusive full-blown instructional workouts, cooking videos, private community, direct acces

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Bulk to Cut Strategy? How to Transition from Bulking to Cutting...

Bulking and cutting! Have the size just too much fat? Learn how how to bulk and cut with my latest episode on bulking and cutting. People are saying bulking and cutting is a myth, but is it? Watch this episode today to find out if you should bulk or cut and lose fat gain muscle at the same time.

http://youtu.be/FXx5C1ishps

200 Push Ups & 50 Pull Ups A DAY? (YES! Here's why...)

Push ups workout and pull ups workout - Want to be known as "That Guy" with the thickest chest and back around? Here is how I did it. Start doing this push ups workout and pull ups routine today. Watch this video and learn what push ups and pull ups variations I used to achieve my goal of 200 pushups and 50 pullups a day.

http://youtu.be/D6kgDX4RyQo

Weight Loss Plateau? My Method for Breaking Weight Loss Plateaus

Weight loss plateau? Interested in how to break a weight loss plateau with my unique strategy to never hit a plateau and achieve single digital body fat? In this video I'll explain how to manipulate your cardio and diet for overcoming a weight loss plateau.

http://youtu.be/HZmjOytug-s

When to Change your Workout Program

Before starting any muscle-building program, your first step should be to understand how your body goes about building muscle. No, you don't need to be biophysicist - but a basic understanding of how your own body works is critical if you want to achieve maximum gains from your program.

Muscle Growth 101
Simply stated, muscle growth occurs as a result of the repairs that are made to muscle tissue that's been broken down by exercise. It's known as hypertrophy, which is the increase in size of the tissue by increasing the size of the cells in the muscle.

Part of the process of selecting the right exercises is to identify your goal. Are you after greater strength? More bulk? Both, perhaps? The sort of hypertrophy you're after will be key in developing the best workout program to achieve your goal.

Hypertrophy doesn't occur overnight, of course. You have to design a plan that will meet your needs and goals, addressing each necessary element. Part of that plan needs to be regularly changing your routine.

Why Do I Need to Change my Routine Regularly?
Our muscles have a memory of sorts, and they become accustomed to the same routine movements and exertion levels. They'll become accustomed to repetitive use, and will work only the portions of your muscles that are required for your workout. In other words, they get lazy, and will do only as much as you require of them.

When you don't vary your workout routine, the muscles adapt to it and your progress slows, then finally stops. You hit a plateau, and your efforts after that, without changing your routine, will be a waste of time and energy.

If you find yourself hitting a plateau, there are a number of things to look at:

• What exercises are you doing?
• How many reps?
• What's your intensity level?
• Are you taking enough time off?
• Are you eating properly?

These all play important parts in your program, and you can manage them to keep your program productive.
You can't expect any plan to work unless you actually have a plan and follow it! Realize that your muscles will adapt, and work modifications into your plan to overcome that. That's the way to avoid the frustration of hitting plateaus and to help you to reach your goal faster.

Just because the results you're getting today are fantastic doesn't mean they'll continue to work for you. Remember, the body you're training today is not the same body you were training last week. And different bodies require different routines.

How Often Should I Change my Routine?
There's no one-size-fits-all answer to that question, as there are several variables that affect both when you should change your program and what changes you should make. There are three major factors that you should consider, though:

• your fitness and performance goals
• the age of your workout
• the progress you're making

Let's examine these three to see how you should schedule your changes.

Fitness and performance goals
Depending upon how distant your goals are and how fast you want to achieve them, you may be able to adopt a routine that's less intense than that of someone that wants to be a superstar immediately. If so, you'll have more flexibility in how often you change your routine, as you may be able to get results from your routine for weeks or even for a few months.

If, on the other hand, you're really pushing, trying to get immediate results, your muscles will adapt more rapidly, so you'll need to change routines a lot more frequently - maybe every few weeks, possibly even every few days, depending upon your progress.

Regardless of your goals - bulk, strength or endurance - you'll want to periodize your workouts. For instance, you may be doing 3 weeks of really intense 20 minute workouts, then change to 3 weeks of less intense workouts for 30 minute periods, then a few weeks of low intensity 60 minute workouts. Keep your muscles guessing by modifying both intensity and duration every few weeks.

Workout age
If you've been working out regularly for several months or a year, you're probably going to need to modify your routine more often than if you had just started your fitness program. As you continue working out, the muscles "learn" the routine, and will put only as much into it as necessary. Changing up the duration and intensity keeps them from getting too accustomed to the routine, which can put you at a plateau. This is why you'll increase the intensity of your program as you go along.

Progress
By now, you should realize that your buddy of the same weight, height, condition and age will see different results from yours, with the same workout. We're all different, and even with everything else being equal, you can't expect to see the same progress that he will. Yours may exceed his or fall short. Get over it! The only results that matter are yours!

This is why tracking your progress is very important. Your muscles may develop and adapt more quickly or slowly than you expect, so the adjustments you make, and their timing, will be unique to you. Being instantly aware of a plateau will allow you to make rapid changes, which will get you to your goals with less lost plateau time.

Plan your work and work your plan! You need to plan your training phases in advance, making certain to address all aspects of your plan, if you want to reach your ultimate fitness goals. You may decide to modify various aspects of your program - duration, intensity or type of exercise. You may even decide to start an entirely new program. But you must change it, or you risk stalling and not reaching your final goal!
Stay out of your "comfort zone".

Meal Frequency, Optimal Meal Timing, Muscle Protein Synthesis Facts Video

This week I address the issues of meal frequency, eating 5 or 6 times a day, the best times to eat and muscle protein synthesis. After the video, be sure to come to my muscle building blog and learn more.

5 Things You Didn't Know About Good Nutrition

Everyone seems to have their own notion of what constitutes "good nutrition". High fat, low fat, high carb, low carb, carb back-loading, intermittent fasting, high protein, vegetarian, vegan... even the experts can't agree, so it's no wonder there's so much confusion.

A new diet fad seems to pop up every week, making the world of nutrition a maze that can seem to many to be impossible to navigate. But you don't need a degree in molecular biochemistry in order to figure out how to lose weight and build muscle -here's the straight story on what "good nutrition" is.

1.       Good Nutrition = Energy Balance

 The simple version is: if you consume more than you burn, you put on fat, and if you burn more than you consume, you'll burn off fat. But in reality, it's slightly more complex than that. You also need to maintain control of the proper energy balance.

If you restrict your caloric intake for a prolonged period, yes, you'll burn off fat. But you'll also reduce your lean body mass. That's why people that are after a set of killer abs sometimes just start looking smaller, even if leaner.

As I've said many times, diet and exercise work hand in hand, whether you're trying to lose fat or build muscle. But it's important to realize that besides those two important elements, there's a third - the interaction between the two, relating to energy balance.

In short, your program must be carefully choreographed, eating the right foods at the right time in the right quantity, while doing the right amount of the right exercises. WHEW! That's a lot to get right, isn't it?

2.       Good Nutrition must Provide Nutrient Density

First of all, let's be honest... it's virtually impossible to follow a strict diet 100% of the time. But occasional minor departures won't have a lot of detrimental effect. On the other side of that coin, though, occasionally eating the right foods won't have the effect you want, either.

That's where most people go wrong, from what I've seen - they assume that calories are calories, regardless where they come from. That is SO wrong!

Be realistic - do you really think that 500 calories of spinach or some other green is going to have the same effect on your system as 500 calories of pizza? Anybody that tells you it's the same is either lying to you or is an idiot.

3.       Good Nutrition can Deliver Body Composition Goals, Health and Performance Goals

Those first two should be fairly obvious to everyone, but the third one often doesn't receive the recognition it deserves. And believe me, it's important!

If you're working out like a fiend, but you don't find your performance improving significantly from week to week, your problem is most likely a lack of the right nutrition.

Sure, you may be burning off fat, hitting your body fat target. You're lean and mean, but your plateau doesn't seem to be moving. Why? Because you're tearing down muscle tissue but not getting the right nutrition to build those muscles up.

To make it plainer... if you eat junk nutrition, you can expect to get a junk body. About 70% of your results come from your nutrition, so if you're short-changing yourself there, you can't very well expect to get the results you want.

4.       Good Nutrition Brings Goals and Outcome Together

Everything else I've said here, you may have already known, but let me explain what I mean here. If I ask you if you have the body you want, most of you will probably answer no, if you're being honest with yourself. At some level, most of us want to improve some aspect of our appearance or performance.

Assuming you said no, then I would tell you to focus your diet choices on your goals. By "focus", I mean laser-focus! Make your goal a hard and fast target, and your diet a hard and fast path to hitting that target. If you're slack on your diet, that goal will keep slipping further and further away.

As an example, I have taken my own pre-packaged meal with me to a wedding. Trust me when I say that when an Italian does that, at an Italian wedding, it shows COMMITMENT! (It also raises a lot of eyebrows)  But I don't care, because I have a goal, and going to that wedding just got me a step closer, rather than setting me three or four steps back.

Make your nutrition your number one priority. Missing a day of workouts may slow your progress a little... missing the nutrition target can set you back... WAY back.

5.       Focus on Sustainable Nutrition

Don't fall into the trap of looking for a "quick fix" solution. There are tons of fad diets out there on the Internet that can supposedly help achieve this or that, but they're based on extremes, and they can't be sustained. You may show some results, but poor nutrition won't give sustainable long-term results.

 Final Advice

You've already heard, and probably practiced, the basics on how to achieve great health and a rockin' body - eat sparingly and often, cut down on sugar, eat lots of greens, etc. We've been taught some of that since grade school.

Just remember, when you see some "new" fad diet that's been around a short time, and promises fantastic results, there's an even better diet available to give you sustainable results. And it's been around for centuries. It's called the Good Nutrition diet. It can't be beat!

Realistic Muscle Gain Rates

In this episode of The Skinny guy Savior I address several questions including what are realistic muscle gain rates.

Best Way To Build Muscle Without Those Dreaded Plateaus

Have you wondered what the Best Way to  Build Muscle without hitting those dreaded plateaus is? Check out my video on this subject and learn how I've managed to maintain my growth rate.

3 Reasons Why You Aren't Building Muscle

You have probably heard this before…

Doing 3 sets of 8 to 12 reps with 60 to 180 seconds rest between sets is THE BEST way to build muscle.

If fact, this is why the vast majority of beginners fail to build muscle. Sure it may work for them early in their weight lifting career. Pretty much anything you do – with a decent effort – will get you at least some results early on. But here lies the problem.

That same beginner will eventually hit the dreaded plateau. Their previously rapid muscle buildinggains dwindle until they are barely maintaining their muscles. So what do they end up doing? Going from one workout style to the next in an attempt to continue with their growth – TRX, kettlebells, crossfit, circuit training, super high reps, super low reps, then back to their original workout routine, and so on.

But eventually that beginner will completely lose motivation and stop working out altogether. Does this sound like somebody you know?

The Perfect Muscle Building Workout Does Not Exist

First of all, I think I need to be absolutely clear about something. There is no such thing as the perfect muscle-building workout, and the worst thing you can do is believe the myth that there is a magic workout that you should do year in and year out to stay on a vertical path for your muscle building gains. If such a workout existed, we would all look as if we were carved out of stone.

You will often hear of forums littered with die-hard fans of one style of training or the other who believe that the theory of training they are following is the absolute best way to build muscle and strength. Usually these theories are on extreme opposite ends of the scale…high reps, low reps, high volume, low volume, and the list goes on and on.

As I mentioned previously, there is NO such thing as a PERFECT muscle-building workout. There is however an optimal way to train for a specific period of time, or phase, but the most thought-out workout and best periodization in the world won’t make any difference if you make the most common muscle-building mistakes.

#1 – You aren’t using a program based on your body type

Forget what you are most comfortable with. It is often the workouts that we are comfortable with that give us the least muscle-building gains. Remember, your body will create a training adaptation to anything you throw at it. The longer you use a particular style of training, the more likely you will hit a plateau.

You need to train according to your BODY TYPE, not what you are most comfortable with.

A) ECTOMORPHS

For example, pure ectomorphs are more comfortable with a routine of 10 to 15 repetitions because they “feel it” more. However, if they shift their focus for a while to a lower repetition range of 6 to 8 with fewer sets but more frequent workouts, they will respond better.

B) MESOMORPHS

Mesomorphic body types respond in the range of 8 to 12 repetitions, training each body part once a week. As well, mesomorphs will use more sets but need less frequent workouts.

C) ENDOMORPHS

Endomorphs typically respond best to repetitions in the range of 10 to 15 since they tend to have more strength, but not much in the way of muscle endurance. Endomorphs respond best to higher volume workouts with greater frequency.

#2 – You don’t record and PLAN your workouts

This is a trap I see SO MANY people fall into. They go to the gym, aimlessly go from machine to machine, then choose an arbitrary time to pack it in and go home.

That’s like trying to save millions of dollars without ever taking a look at your bank statement or using a financial planner. It is a HUGE waste of time and effort.

How do you fix that? First off, buy or create your own PERIODIZED muscle-building workout program with proper PHASES. Each phase should be roughly one month, with four days off between phases.

Then you need to RECORD your workouts. Do not be the guy (or girl) who uses 50 pound dumbbells one week, 70 pounds the next, and 45 pounds the week after that. You need to work on a steady progression of improvements. If you don't record what you did last time there is no way you will remember what you need to do when you next hit that body part.

#3 - You don’t know the FUCTION of the muscle and how to apply TENSION

If you don’t know how the muscle is supposed to move, then how do you know you are working that muscle?

You have probably seen that guy (or girl) in the gym doing barbell curls but only moving his HIPS. There is no TENSION in the working muscle. Like I often say, it doesn’t matter how many reps you do if they all SUCK!

Or maybe you have seen that guy that may take 10 seconds to do 10 repetitions. He would be just as well off doing 1 rep using a 5 second concentric (contraction) and 5 second eccentric (lowering). At least that would actually reduce momentum and apply tension to the working muscle.

If he understood the premise of a biceps curl is full elbow extension and flexion, his muscle-building gains would improve astronomically.

It is imperative that you EDUCATE yourself to get better results and prevent injury. Through education you will achieve your goals faster while maintaining a healthier – and injury resistant - body.

Conclusion

Again, everything I have written is not carved in stone but the basic underlying principle remains. You need to plan, plan, and plan some more based on your individual needs, goals, and time frame. As the saying goes, if you fail to plan, you plan to fail.

The theories above will give you a great starting place to optimize your muscle-building program and help you achieve EPIC results.

5 Daily Nutritional Habits To Maximize Your Muscle-to-Fat Ratio

Has this ever happened to you? You are on a beach and it seems that at every turn, freakishly ripped people surround you. The guys look like they would be a good candidate for the next World Fitness Model Champion, and you swear you have seen a few of the gals on previous covers of Oxygen Magazine.

You think to yourself, “What the hell are these people doing that I am not?!”

Easy, they follow five “simple” rules. I say “simple” in quotations because if they were really that simple, everybody would have perfect physiques with the ideal muscle-to-fat ratio.

If you are TRULY motivated and dedicated to MAXIMIZE your muscle-to-fat ratio, listen up. The five daily nutritional habits below will help you build a jaw dropping physique. Next time you are at the beach, you will have the other guys (and gals) wondering, “What the hell is he doing that I am not?!”

1. One Gram of Protein Per Pound of Bodyweight

You might think habit is pretty straightforward. You eat protein, your muscle. Easy right? Well the truth might actually shock you…

Most people do not get ENOUGH protein, the protein is not from QUALITY sources or the protein sources are not being ROTATED, and it is not being combined with other macronutrients at the right time in the right or in the right quantities. 

A)     You need at least one gram of protein per pound of bodyweight each day. For a 200lb guy, that would be 200 grams of protein. It sounds like a lot but if you divide it over six meals, which is just over 30 grams of protein per meal.

SIX MEALS? That’s right. Six.

You must constantly infuse your body with that much protein every three hours to stimulate protein synthesis and create an anabolic environment for the body.

B)     Your body is only as strong as its’ weakest amino acid. A diet that only includes one or two protein sources will limit your muscle-to-fat ratio. This is because the body craves a wide range of amino acids for proper function. Not only that, but consuming very few protein sources may create food allergies.

I recommend eating protein from several sources throughout the day. Ideally, never more than two of the same protein sources in a given day. If you are really ambitious, make it a different protein source at each meal. Good sources of protein could include but are not limited to: white fish, salmon, beef, eggs and egg whites, chicken, turkey, bison, turkey, and whey protein.

C)    Combining your protein sources with the correct macronutrient may be the BIGGEST mistake I see people making. This could make or break your efforts in creating a lean and muscle body!

For example, consuming protein and carbohydrates IMMEDIATELY post workout preps your body to start protein synthesis and replenish glycogen stores. In fact, a ratio of 3:1 or as high as 4:1 in terms of carbohydrates to protein has been shown to increase the rate of protein synthesis by 70%!

Not only that, but having carbohydrates post workout diminishes the effect of stress hormones like cortisol, and saves your muscle from protein breakdown.

2. Veggies with EVERY meal

I have already mentioned you should have six meals a day. With those meals you should have 1-2 cups of vegetables- preferably GREEN vegetables like broccoli, asparagus, spinach, kale, green beans, etc.

Not only are these foods extremely low in caloric value, they are jam packed with nutrients – vitamins, minerals, antioxidants.

Vegetables (especially greens) are high in nitric oxide to aid in the delivery of oxygen to working muscles to help your performance in the gym.

And if that wasn’t enough, eating vegetables with every meal has been shown to alkalize your body. By alkalizing your body, you are creating an anabolic environment for muscle growth and fat burning.

3. One “freebie” meal a day

Really? YES, REALLY!

“Cheat” or “re-feed” meals have their place in the process of maximizing muscle-to-fat ratio in the body. The goal here is to refuel the body and stimulate metabolism.

Ideally, try to make these meals ones that are high in carbohydrates and protein but low in fat. A 2:1 ratio of carbohydrates to protein is ideal, and GO BIG or GO HOME!

By refueling your body you will be optimizing your hormone levels that tell your body you are full, helps in muscle protein synthesis and recovery, and it switches your metabolism from one of starvation to one of fat-burning.

Anybody want a heaping plate of pasta and meatballs right now?

4. Carbohydrates at the right TIME in the right QUANTITIES

The general public and fitness enthusiasts have become fanatical when it comes to the consumption of carbohydrates. More specifically, they believe that low or no carbohydrate diets are the only way to go when you want to maximize the muscle-to-fat ratio. WRONG!

I am here to tell you it is absolutely acceptable to eat carbohydrates, but you have to EARN THEM. This is another make or break habit.

I recommend one gram of carbohydrates per pound of bodyweight. But timing is extremely important.

If at all possible, the following intake for your carbohydrates is idea:

A)     Three hours before a workout: This helps optimize growth hormone release AND increased serotonin levels to help you burn-fat (growth hormone), build muscle (growth hormone), and “feel good, respectively (serotonin).  As well, three hours allows for enough time for the nutrients to get into the muscles for work.

B)     Thirty minutes INTO the workout: This can be accomplished with a carbohydrate powder. The idea here is that you will spike your insulin to prevent muscle catabolism, increase protein synthesis, and blunt the effects of cortisol (a stress hormone).

C)    One and four hours after a workout: Here, use whole foods and slow-digesting carbohydrates like sweet potatoes, quinoa, brown rice, etc. Your body has a significantly improved ability to use nutrients during this time. Take advantage! This will ultimately help build lean muscle and shed fat.

5. Fish oils

One of the most underutilized supplements out there is fish oil. I know that is boring. You wanted to hear about the magic pill that cuts 5% of your body fat in 5 days.

Well, I am here to tell you that this “boring” supplement is a game changer when it comes to your muscle-to-fat ratio. And there are two major benefits to take fish-oils daily:

A)     Reducing inflammation. This helps with the reduction of delayed onset muscle soreness from training.

B)     Improving insulin sensitivity. In doing to, you will be using glucose in the best possible way - shuttled it into muscle for use instead of stored it in fat. This is so pivotal in the battle to gain muscle while losing fat.

You can take fish oils evenly throughout the day with your meals. An ideal fish oil intake is one gram of fish oil per gram of body fat. That means if you have 25% body fat, you will be taking 25 grams of fish oil spaced out through the day.

Conclusion

Whelp, there it is- five of the absolute best nutritional habits to maximize your muscle-to-fat ratio. What you do with this information is up to you.

You can store is as just another “one of those tips” or you can TAKE ACTION and implement these habits TODAY so next time you are on the beach, everybody is wondering what the hell you are doing to get your physique looking so damn good!

5 Less Popular Muscle Building Carbohydrate Foods You Must Try

Muscle and fitness enthusiasts can get a little crazy and overly cautious when it comes to carbohydrate consumption - and rightfully so. The type of carbohydrates you consume can make or break your physique.

In this article we’ll look at five less common carbohydrate foods that provide an alternative to the muscle and fitness enthusiasts’ typical staple diet of brown rice, sweet potatoes and oatmeal. Start rotating these less popular nutrient-dense carbohydrate sources into your food arsenal so you continue to increase your muscle gains with enthusiasm.

1. Black beans

Why they’ll make you grow: Just one cup of black beans (dried) yields 227 calories, less than one gram of fat, 41 grams of carbohydrates and 15 grams of protein. For skinny guys who require more calories to pack on some weight, beans give you a great bang for you buck. Beans are one of the few foods that give you a combination of high carbohydrates, proteins and calories, void of the fat, all in the same food source.

Lately I’ve been eating at Chipotle, my new favorite Mexican restaurant, and getting the chicken bowl with cooked rice, brown beans, black beans and guacamole - a powerful muscle-building meal that provides you with all the nutrients you need to get you out of those medium sized t-shirts in no time.

If black beans don’t get your taste buds juicing, then consider kidney beans, navy beans, garbanzo beans, or pinto beans. Green beans are the only type of bean low in calories and better to use as a vegetable source, not a muscle-building carbohydrate source.


2. Dark Leafy Greens

Why they’ll make you grow: Whether you get your dark leafy greens from kale, Swiss chard, collard green or spinach, these are some of the most nutrient-dense foods in the world. Known for their extremely low caloric value, they are packed with an encyclopedia of vitamins and minerals and antioxidants, making it even more critical to make greens a part of every meal. 

Dark leafy greens are also excellent sources of natural nitrates, which increase levels of nitric oxide in the body. Nitric oxide helps deliver more oxygen and nutrients to working muscle which results in all-out training sessions feeling less brutal. 

Dark leafy greens take the top of the class when it comes to Vitamin C, an antioxidant involved in the production of carnitine. Carnitine is required for fat oxidation. Strive for at least five servings of dark leafy greens every day. Once that becomes a natural routine, boost it up to 10 servings for optimal health and performance.

3. Quinoa

Why it’ll make you grow: Just one cup of cooked quinoa will give you 254 calories, four grams of fat, 47 grams of carbohydrates, and nine grams of protein. This is easily one of the most nutritionally charged types of grains and has been historically noted for being the main power food for the ancient Incan armies.

Unlike rice and pasta, quinoa contains a full complement of essential amino acids, making it a complete protein source, so if you’re a vegetarian this is a no-brainer option to meet your needs.

Quinoa is nutritionally high in manganese, folate, fat fighting fiber, iron and magnesium, a mineral that is shown to improve insulin sensitivity, which can keep fat gain at bay. Compared to refined carbohydrate sources like white rice or white pasta, quinoa digests slower, providing more sustainable energy and less chance of fat storage. 

4. Perogies

Why they’ll make you grow: A serving of four perogies contains 190 to 210 calories and the calorie count rises when you include higher-fat cheeses or meats such as bacon. I prefer the traditional Polish variety stuffed with mashed potatoes and cheese. This will give you about 41 grams of carbohydrates, seven grams of protein, 4-8 grams of fat and 2-4 grams of fiber.

The best part about perogies is that they pack a lot of calories into a small meal, they taste amazing and they give your body a break from all the standard oatmeal, sweet potatoes and brown rice that become too common and boring in the quest for muscle mass. 

I’m no Italian chef so I keep my preparation strategy simple - all I do is boil them in water and then lightly fry them in a bit of olive oil. This can make an amazing post workout meal when you combine them with some cottage cheese to achieve a higher protein intake.

5. Ezekiel 4:9 Cereal

Why it’ll make you grow: This organic sprouted whole grain flourless cereal contains all organic sprouted ingredients including whole wheat, malted barley, whole millet, whole barley, almonds, whole lentils, whole soybeans, whole spelt, filtered water and sea salt. It’s so healthy, I’ve used it has a diet food as well. You can choose from three different flavors: Almond contains almonds, Golden Flax contains organic golden flax seeds and Cinnamon Raisin contains organic cinnamon and raisins. Use all three!

According to Food for Life, the creator of Ezekiel 4:9 Cereal, most grocery store breads contain whole-dry or milled grains. Food for Life takes whole grains and allows them to sprout before processing them instead. This process lets the grain release enzymes, which increase the nutritional value of the grain.

You will not find dough conditioners, artificial additives, flavors, colors, or preservatives in any of Food for Life products. Nutritionally, this is the only acceptable cereal for muscle and fitness enthusiasts because they are far superior to the processed and sugary cereals you normally find in a grocery store. 

Just one cup of Ezekiel 4:9 Sprouted Whole Grain Cereal, Almond flavor, jams a whopping 76 grams of carbohydrates, 6 grams of fat and 16 grams of protein. Mix your cereal with your favorite chocolate or vanilla protein powder and you have one heck of a tasty and nutritious post workout muscle building meal.

Conclusion

Expanding the size of your muscles simply requires you to expand your food options to prevent boredom and offer your body a variety of nutrients to keep your muscles growing from week to week.

Is Intermittent Fasting Right for You? Pt. 2

In Part One, we listed some of the supposed benefits credited to intermittent fasting. In Part Two, we’ll continue with more of those, and discuss some of the ways to help you decide whether IF is right for you.

Here are some more of the stumbling blocks to watch out for if you undertake IF:

      8. Don’t consider IF the best option if physique is your primary goal.

If you’re on a fast-track program to get shredded for a photo shoot, intermittent fasting isn’t the best way to go about it. You’ll be better off tapering your caloric intake down gradually, while continuing your intense workouts. Those workouts need fuel to be optimally effective, and if you don’t provide enough of that fuel, your performance will suffer. That means your physique won’t get to the point you’ve set as your goal.

If you train when fasting, your body mass is bound to gradually decrease. Yes, there are some seriously ripped guys out there that promote 36 hours of fasting every other day. But a person has to wonder how intense their training really is for them to be able to sustain that. Intense workouts require increased calories and nutrition, or the only thing you’ll get is tired. If those guys are really working at it and are getting muscled up, then they’d be getting even more muscled up if they weren’t fasting (and they probably had a lot of body fat to begin with).

9. If you’re trying to bulk up, IF may be a good tool for you.

Skinny guys trying to bulk up can sometimes find themselves packing on more fat than muscle, at least until they’ve worked up to an intense workout level. Fasting isn’t best used as a band-aid, but fasting for one day a month might be a useful technique to help you manage such fat gain. The better option, of course, is to taper your caloric intake upward gradually, to avoid the fat gain from the beginning.

10.  Make your fasting day meaningful.

Anybody can fast for 24 hours, with just a little willpower. Fasting from 5pm Sunday until 5pm Monday is too easy. Besides, you may be prone to overdo that Monday night meal. A better option would be to fast from Sunday night until Tuesday morning. Then, when you begin eating again, you’re immediately getting into your training, rather than into bed.

11.  Schedule your fasting when it’s easiest to forget you’re hungry.

If you schedule your fast days for your busiest day of the week, you’ll get a double benefit. First of all, you’ll have an opportunity to get more accomplished, without having to spend time cooking, eating or cleaning up. Second, when you’re busy, you’ll find you get so wrapped up in what you’re doing that you forget you’re hungry. A win-win situation!

12.  Combine fast days with exercise for the best results.

If you’re out to lose a fair amount of fat – say 25 lbs or so – then this may be just what you need. If your body fat percentage is already down in the single digits, don’t bother with this, but if you’re up in the range of 10-15% or more, this could be just what the doctor ordered. Work out on your fast days two or three times, and watch that fat disappear quickly!

13.  Remember that the research is sparse on this topic.

There really has been very little research involving humans on the effects of IF. Most of what can be found involves animal testing, and that’s not reliable in predicting what will happen with humans using intermittent fasting to lose fat and build muscle.

Take what is said about IF with a grain of salt, and test it for yourself before committing in a big way. What works for one person may be a waste of time for someone else. There are a lot of variables that make each person’s situation unique, so don’t assume that you’ll get the same results as anyone else… as the saying goes, your mileage may vary.

Dr. Berardi also points out a couple of important problems with intermittent fasting that you probably won’t see mentioned on sites that promote IF:

·        First Problem – an absence of data. As mentioned above, most of the IF research that exists (and there’s not a lot to be found) deals with testing using animals. That’s a bit like testing a motorcycle and trying to apply the results to a car. There may be some similarities, but there are sure to be some major differences, too.

As with any experiment, the structure of the study is critical, if the results are to be considered reliable. Conditions must be uniform, there must be a valid control group, measurement and recording methods must be standardized and a standard deviation must be identified. In the laxness or absence of any of these factors, the reliability of the data is questionable, at best.

Once the criteria are properly established and adhered to, a large enough study group must be observed and repeatability of the results must be verified. Only then will we have reliable indications that we can use to guide us.

Because such studies take time and money, as well as willing participants, we find ourselves with more questions than answers surrounding the pros and cons of IF. Volunteers expect to be well-paid, especially if they’re being required to fast for a day or more. And finding study sponsors to fund not eating is more than a little challenging.

·        Second Problem – faulty comparison to “normal” diet. When comparing an IF case with a non-IF case for body building users, it’s critical that the users in both instances are eating not only the same food when not fasting, but also that they’re following a body building diet. If not, the results are virtually useless.

For instance, the typical North American eats more than his body burns. That eventually equates to weight gain.  But an IF user is actually eating less than he burns. So even if both participants are eating the same, if they’re consuming a typical North American diet, we’ll have effectively skewed the results in IF’s favor.

The question is raised, then, whether the apparent benefits of intermittent fasting aren’t actually benefits of fasting, but rather, simply a benefit of burning more than we eat.

Some Advice on IF

Transforming your body is part science and part art. But it’s important to master the science first, before venturing into the artistic side. Control your nutrition levels properly, establish a regular pattern of appropriate workout levels and allow your system to acclimate itself to those regimens. Only after you have a handle on those essential elements should you consider trying IF. Otherwise, any benefits that you do realize from IF will only last as long as you continue to use the technique. Stop fasting, and you’ll soon revert to your earlier state. And you’re after lasting results, right?

How to Determine Whether IF is right for you 

There are many reasons that people look to IF as a tool to achieve their goal. They may be seeking bodybuilding, longevity, disease prevention or fat loss… but everyone is simply sharing their experience and their own best guess (including me). So don’t base your decision upon what you read… base it upon what you try. Above all, remember that your results will probably differ from others’… you need to find what works for you.

Eventually, intermittent fasting will get the attention necessary to provide reliable guidance. Until that happens, start with an appropriate diet and activity level, and then, if you’re so inclined, try IF, tailoring it to get the results you seek.

Arm Building Video

If you have been looking for an arm blasting, muscle building workout, I put together this video, with my wife Falvia, to show how to build muscle for your triceps and biceps.

Is Intermittent Fasting Right for You? Part 1

There is a technique called IF (intermittent fasting) that for some, may be seen as controversial. It isn’t for everyone, whether because of their individual metabolism, the sort of training they’re undergoing or a simple lack of willpower. For others, however, it can be effective, so we’re going to address some of the positives and negatives of IF in this two part article, so that each of you can make your own decision as to whether you want to try it. We’ll also outline some of the most effective ways to employ intermittent fasting if you should decide it’s the right approach for you.

A Definition of Intermittent Fasting (IF)

We all fast periodically, if you think about it. We may have our meals 4 or 5 hours apart during the day, and then fast for 12 hours or more during the night. This is the schedule we’ve become accustomed to and it suits our normal activity level. That would be considered a 12/12 fast. If you choose to eat normally for three days and then fast for one day, that would be referred to as a 72/24 fasting program. The length of the fasting period and the spacing of those periods can have a great deal to do with how effective, if at all, it is for you.

But when we’re involved in a comprehensive training program, our activity level isn’t what would be considered “normal”. We’re trying to burn fat, build muscle, maintain optimum body chemistry or any of a number of other goals that ask more of our system than what is “normal”.

For some people, IF may be an additional tool to help achieve the body you’re seeking. Each of us has to test the process to see if it will be a help or hindrance to our plans. 

Fasting, whether it’s for body building or for religious reasons, can be beneficial for our systems, when done properly. But if done improperly, it can also counteract some of the benefits of the rest of our program, so it’s important to approach the issue from an informed standpoint and use moderation in everything we do. The old adage “if a little bit’s good, then a lot must be better” is wrong more often than not, and more so where IF is concerned.

Some Supposed Benefits of IF

Let’s take a look at some of the supposed benefits of intermittent fasting and see which are accepted as fact and which ones are no more than opinions.

On his website, Dr. John Berardi offers this from his informed perspective:

“Data show that IF, when done properly, might help extend life, regulate blood glucose, control blood lipids, manage body weight, gain (or maintain) lean mass, and more.

“Rather than something we’re forced to endure – a result of poor food availability or cultural expectations – IF is becoming something that health and physique-oriented people are seeking out in order to keep their bodies in top shape.”

Dr. Berardi outlines the following possible benefits.

May reduce:

1.      blood lipids

2.      blood pressure

3.      markers of inflammation

4.      oxidative stress

5.      risk of cancer

May increase:

1.      cellular turnover and repair

2.      fat burning

3.      growth hormone release later in the fast

4.      metabolic rate later in the fast

May improve:

1.      appetite control

2.      blood sugar control

3.      cardiovascular function

4.      effectiveness of chemotherapy

5.      neurogenesis and neuronal plasticity

Dr. Berardi goes on to point out that current research shows that many of these benefits may be realized only after longer fasting periods – say, 20 to 24 hours (depending, of course, upon activity levels. More demanding activity may accelerate the process). He also stresses that with or without IF, exercise should be part of any trainee’s program, and that it’s possible that in combination, the whole may be greater than the sum of its parts.

Some Possible Stumbling Blocks to Watch out for -

1.      Don’t use fast days as an excuse to splurge.
Knowing that you’ll be fasting tomorrow may tempt you to justify an extra helping or a heavy dessert today. Don’t do it - it can become habit-forming. Once in a while won’t hurt, but repeated use of fast days as a band-aid for bad behavior will do you no good.

2.      Don’t be intimidated by a 24 hour break from eating.

When you first begin your fast days, you may feel like you’ll starve to death if you don’t eat something, ANYTHING… right NOW! You won’t. The fact is, we’re conditioned to eat a certain number of times per day at prescribed hours… most hunger is in our heads.

3.      Enjoy the additional rest your body gets.
About 70% of the energy your body expends each day is in digestion and conversion of food into energy. When you’re fasting, that energy is salvaged, and you’ll find you sleep better and will awaken earlier, fully rested and ready for the day ahead of you.

4.      Enjoy the sense of satisfaction.
There is definitely something to be said for the self-satisfaction you’ll feel after mastering your desire to eat. It makes you mentally tougher and gives you the knowledge that you have the self-control to manage your caloric intake, whether you’re talking about the right food every day or no food on fasting days. You’ll find the added self-confidence will give you a big boost in your entire training program.

5.      You’ll learn a lot about your food conditioning.
A lot of our eating habits are tied to our activities. Whether your associations are movies & popcorn, yard work & beer or workouts & protein shakes, you will find that you become conditioned to associating certain activities with certain foods. Pay attention to your automatic cravings. Once you identify them, you’ll find they’re easier to control. Then when you got to the movies, skip that giant tub of buttered popcorn and the foot-long hotdog.

6.      Use your fast days to break bad habits.

When you backslide (and we all do, now and then), use your fast days to recondition yourself. If you overdid the desserts at that family reunion, retrain yourself to control your urges and sweet-tooth and regain control of your urges. If you can do without food for 24 hours, you can certainly do without that slab of chocolate cake, right?

7.      Watch your body fat melt away.

When you eat, your body burns the sugar first, then the fat. If you’re not eating, then stored body fat is the only fuel available to burn. Of course, fasting isn’t the only way to accomplish this. The question you should ask yourself is whether you can achieve the necessary caloric deficit without fasting. Eating six days a week instead of seven is just one of the ways of accomplishing that.

In Part Two, we’ll share some more ways to make effective use of IF and discuss some of the methods you can use to determine if intermittent fasting is right for you. Until then, eat right, live right and look right!

An Under-Appreciated Muscle Building Supplement

If you’re serious about your muscle building program, you probably already know that having the right muscle building supplement in your diet is just as important as the physical training aspect. Obviously, your diet is always critical, but not just as a matter of controlling your caloric intake.

Perhaps even more important is achieving and maintaining the proper chemistry in your system, to counteract the natural acidity created by your physical training. Read on for an explanation of how to take best advantage of dietary supplements to get buff.

What is this magic muscle building supplement?

There are a number of supplements that are well-suited for various training programs, many of which are great additions and have their place in a muscle building program. But the best all-around supplement is so simple and so effective that if you’re not making good use of it, you’re really missing the boat!

Greens. That’s right… plain old, unglamorous greens! They may not sport flashy names like creatine, beta-alanine, arginine or glutamine, but greens are tough to beat when it comes to effectiveness in helping you keep an ideal muscle building balance in your system.

What’s the big deal with greens in my diet?

There are several reasons why greens need to be a part of your dietary regimen if you’re on a muscle building campaign. They’re packed with vitamins, minerals, phytonutrients and in some cases, Omega-3 fats. That alone is enough reason to ensure your diet includes hefty portions of greens each day, even if you’re not engaged in rigorous training.

But if you’re on an aggressive muscle building program, there are other even more important reasons to “eat your greens”. When you work out, your body undergoes catabolic changes, which leaves your system in an acidic state. This contributes to aggravated inflammation, so neutralizing that acidity is very important. In fact, just neutralizing it isn’t enough… you need to force your system into an alkaline state in order to maximize the benefits of your workout.

That’s why it’s always a great idea to follow a strenuous training session with a big green salad. Your body is at its most acidic right after your workout, and inflammation is already taking hold. Pushing your system into an alkaline state is important to help build muscle and burn fat, and the antioxidants present in many greens will help combat that inflammation.

The vitamin-rich nature of many greens makes them a very effective supplement for other reasons, too. Greens contain very little carbohydrate, and what little is there digests very slowly. That equates to very little impact on your blood glucose level, so the carbohydrate count can be considered negligible.

Many greens are also loaded with vitamin K, a fat-soluble vitamin that helps regulate blood clotting, may be a key regulator of inflammation (including chronic inflammatory diseases, such as arthritis), reduces calcium in arterial plaques, may help prevent diabetes and helps protect bones from osteoporosis.
The phytonutrients present in many greens make a number of contributions, too. They act as anti-inflammatory agents, antioxidants, anti-virals, anti-bacterials and aid in the repair of cellular damage.
In short, they’re nature’s own wonder-drug for those of us that are working to burn fat and build muscle.

So how should I get my greens intake?

You can get these benefits by making yourself a big fresh salad of greens, by cooking them or via various supplement powders. Cooking is fine, as long as you make good use of the nutrients that are shed during the cooking process. The water used to boil greens will be flooded with vitamins and minerals, so don’t just pour that down the drain!

Powders, of course, are convenient, especially when you’re pressed for time. And they can be added to protein drinks or flavored to meet your tastes. But a fresh salad is pretty quick to mix up, too, and can be might tasty. And greens drinks needn’t be muddy, greenish concoctions with little to offer the palate. In fact, there are several greens drinks on the market that are pleasant and flavorful, while giving you a superdose of probiotics (those are the good bacteria that we all need to have in our systems).

One of the ways that antioxidants play such an important role is that they help stabilize free radicals in our systems. Free radicals can overload our immune system, making us more vulnerable to illness and slowing our tissues’ recovery from our workouts.

Antioxidants can donate an electron to the free radical molecules, stabilizing them and neutralizing their negative impact on our system, including inflammation caused by our workout and aggravated by the free radicals.

Are there any risks to supplementing greens in my diet?

While natural greens have a lot to offer, it isn’t always a simple matter of stopping by the local market to stock up. The produce in most large markets comes from large commercial producers. If the soil in which they were grown isn’t badly depleted, then it will often have been augmented by artificial means.

That means chemicals may be present in the produce you buy, and in many instances, the plants may be genetically engineered for a higher yield. What the effects of those unnatural additives could be on your body is anyone’s guess. But it’s certainly safe to assume they’re not nearly as healthy for you as they are for the plants.

Most areas have at least one decent organic market, which is often the best way to know that you’re not buying veggies pumped full of chemicals. Failing that, you can try a local farmer’s market. Those greens may or may not be organic, though, so just ask… the smaller operations often will be organic.

If you purchase powder supplements, this usually isn’t an issue, as most supplement manufacturers use organic produce in their products. Either way, though, you’re better off knowing what you’re putting into your system.

How can I make my own greens shake?

If you’re not a big fan of salads and don’t want to buy powdered greens supplement, you can make some very tasty shakes and get much of the same benefit. For instance, here’s a simple base recipe:

• 2 cups organic chopped fresh greens such as spinach or kale, thick stems removed
• 1 mango, peeled and cubed
• 1 cup original or unsweetened rice-milk
• 1 banana
• 1 teaspoon of vanilla extract
• 3 tablespoons organic soy protein powder
• Combine all ingredients in a blender and blend until smooth.

Of course, you can get inventive and experiment with other fruits for different flavors. Berries are always a good choice and you can get a wide variety of tastes with them. Finely ground nuts make a tasty addition, as well.

The important thing is, however you decide to take them, don’t forget how important your greens are to your muscle building training. Neither your physical training nor your diet can get you where you want to be, without the other.