Shortcut to Size

There is no simple cure to being weak, but there are shortcuts to making maximum mass gains. One such shortcut is the one crafted by Jim Stoppani from bodybuilding.com. It is a 12 week program that involves the use of what he calls "microcycles." Basically these microcycles are weeks in which you address different body parts using different weights (lighter or heavier). Through these microcycles you are able to reap the benefits of both worlds when it comes to building muscle size and strength.

Basically the breakdown is this:

Monday-Chest and Triceps

Tuesday-Back and Biceps

Wednesday-Active Rest

Thursday-Shoulders

Friday-Legs

Saturday-Active Rest

Sunday-Active Rest

Microcycle Week 1: Light weight, high reps

Microcycle Week 2: Heavy weight, low reps

Microcycle Week 3: Heavy weight, low reps

Microcycle Week 4: Light weight, high reps

This pattern continues for a 12 week span to complete the program. I recently started doing this workout and I love not only the results I am seeing, but the way the workout fits into my schedule because you can break the workout in two parts and do them separately. This fits perfectly into my college schedule, and if you want maximum size gain in minimal time spent in the gym I would recommend this workout for you!

Pool Season: Adding in Cardio

It's that time of year again--the weather is heating up and the pools are opening, but are you ready to show off all your hard work in gym? If you have been lifting to bulk up but aren't quite seeing ripples and definition in your muscles yet you should try adding some running to your daily workout schedule.

I am a huge fan of running outside at night in during this lovely spring weather. Personally, I try to get between a 20 to 40 minute run in at night 3 to 4 times a week, and if you are looking to burn some fat and tone up your muscles I would recommend doing the same. You don't need to run incredibly long or hard,  just a nice consistent jog will be all you need. The important part is making sure you run at least 20 minutes a workout.

The body does not start tapping into the fat reserves for energy until after around 20 minutes of constant movement and cardio, so if you don't run at least 20 minutes than you are just burning the calories you consumed that day, not stored fat. A cardio exercise in your target heart rate zone for about 20-40 minutes will give you maximum results for fat burning. Anything below 20 minutes is not enough--going over 40 minutes can be just as detrimental though, and if you do it consistently you will see a reduction in your muscle size (not what you want if you're lifting add muscle bulk). 

Adding a quick set of abs right after you run can also help you target that problem mid-section as well. "Spot" fat reduction is not possible in the human body, but since your body is already in a fat-burning stage right after a run, doing abs as soon as your finish running will target areas in the midsection to help feed those particular muscle groups. Thus, you will be building muscle in your abdominal area while burning fat all at the same time! 

If you employ these methods 3-4 times a week I promise it will compliment all the weight lifting work you have been doing and really help you get that ripped look for pool season. As you lift more and your muscles get bigger, however, you won't have to do as much cardio because the more muscle you have the higher your metabolism will be at a resting rate. So in turn the more muscle you have, the more fat your body will burn on its own at a resting rate. 

Keep stopping by every week for more great tips to ad to your fitness plan that will have you looking your best for the upcoming summer! 

CrossFit Revolution

Don't have time for a long lifting session? Not a problem with great new fitness programs like CrossFit!

CrossFit is a personal fitness company that was founded in 2000. With over 3,400 gyms nation-wide, it has grown to be one of the most popular new forms of personal fitness. CrossFit  involves intense physical activity designed to shock muscle groups in ways other work-outs can't, and this is why it has grown in popularity. Many people don't actually own memberships to CrossFit  gyms, but do the daily workouts that the company posts on their website.

A Reebok CrossFit commercial featuring NFL receiver Chad Johnson.

Reebok is the leading sponsor for the "CrossFit Games," a professional

competition of CrossFit workouts where a world champion is crowned 

based on their workout performance. 

The top CrossFit  trainers in the world post their daily workouts on the website main-page everyday, and most (if not all) of the workouts take less than twenty minutes. CrossFit  training is a great alternative workout for those who want to build and carve defined muscle, as well as for those who are really busy and don't have much time to dedicate to working out. I have been trying these workouts for the past two weeks since I haven't had much time get in the gym for full lifts. The workouts are fast and intense and will leaving you feeling completely gassed, but it's a really satisfying feeling once you make it through the intensity at end and the results are great.

Even if you don't have any problems fitting workouts into your schedule I would recommend doing a few CrossFit workouts a week. They are great for burning away fat and increasing your overall strength, cardio, and athletic abilities. CrossFit  really is an innovation in personal fitness measurement, so checkout the website and join in on the revolution!

Do's and Don'ts

I know this week was suppose to be a post about making nutritious meals, but I honestly want to try my hand at making a "vlog" for that topic. So this week, I'm going to go over something different--The Do's and Don'ts of healthy living and exercise. These are important, but easy guidelines to follow.

DO: Eat A Bunch of Food
 I know if you are trying to lose weight this seems counterproductive, but if you are working out consistently everyday you also need to be eating consistent everyday. When I say eat a bunch of food, I mean eat many meals of natural and nutritious food (not fast or frozen foods). Also try to eat relatively soon after working out. Right after a workout your tired and broken down muscles are craving nutrients to help themselves rebuild, so be sure to give your body that!

DON'T: Drink Alcohol All the Time
This seems obvious, but alcohol will seriously affect your fitness if you consume it too frequently or large quantities at one time. As someone trying to gain muscle mass, alcohol actually makes me lose weight and sets me a step back in progress. It can have many adverse effects for a healthy lifestyle, so be sure to consume in moderation.

DO: Sleep and Get Up Early
Getting enough sleep is a really important part of a fitness lifestyle, if you are working out hard everyday you should be exhausted by the time it's ready for bed. Five hours isn't going to cut though, make sure you are getting at least eight hours a night, and try to wake up early. Waking up early will jump start your metabolism in the morning, so your hunger peaks in the mid-afternoon and evening when your eating. This will help you metabolize and absorb food more rapidly, which means food is less likely to be stored in your body as fat.

DON'T: Workout Too Much
This is really bad for your body and making progress. The body can only gain so much benefit from a workout, so an extremely long workout isn't necessarily a good thing. When it comes to running, the average person sees the most progress between the 20 minute mark and the 40 minute mark, and little-to-no fat is burned after the 45th minute. Apply these ideas to other workouts too, doing 20 different lifts for your chest may only be as beneficial as 10. Also make sure you aren't working out too many times a day or week. Make sure to give your body a day off every few days, and rotate your muscle groups for maximum benefit.

Check back next week for more great workout tips!

Supplementation and "Cindys"

Supplementation is another aspect of fitness and weight lifting that I really didn't have too much knowledge starting off, but if you do you research you can find out which products will give you the best results. First off, there is no "miracle supplement," there is nothing you can take that is going to instantly make you gigantic, ripped, etc. Instead think of supplements as part of the fitness lifestyle triangle. Supplements are a piece of the triangle that also includes exercise and proper eating habits. You employ all three aspects if you want to be able to see real results and live a healthy lifestyle.

Pre-workouts 

In my opinion pre-workouts are really not a necessity. The main purpose of pre-workouts to boost you're energy or muscles in a way that lets you push your body further and maximize your workout. If you are going to use a pre-workout I would suggest something basic, I have never really used anything other than products such as Cellucor's C4. This product will might make you a little tingly before workout but that is natural and will go away once you start lifting. 

C4 can be found on bodybuilding.com
and will give you an added boost of energy
and pump to maximize your workout

Post-workouts and Mass Gainers

When it comes to lifting for mass and definition, post-workouts and mass gainers are going to be the most important element besides eating. As I mentioned in the previous post, I suggest a basic all-natural whey protein to begin with. Two scoops directly after a lifting session goes a long way to shortening body's recovery time to repair those broken down muscle fibers. I wouldn't suggest going with a mass gainer unless you are really slim and have low-body fat composition. Mass gainers are loaded with calories that might have an adverse effect if your are trying to lose fat as well as build muscle. 

Vitamin Supplements 

Vitamins are an extremely underrated supplementation and fitness element, and many don't understand the benefits one can incur from providing the body with all the essential elements we may not receive from our diet. I would recommend taking a multivitamin and also flaxseed and fish oils, all of these will help provide you body with nutrients that will aid your overall health. 

New Workout: Cindys

This is a quick and great new workout I just started trying about a week ago. It only takes fives minutes, but has great cardio intensity that will help you melt fat and leave your muscles gassed! Here is the workout:

Pull ups- 5 

Push ups- 10

Weightless Air Squats-15 

Repeat this cycle until you have completed 10 sets, which totals to 50 pull ups, 100 push ups, and 15 air squats! Don't take any breaks between sets, do them all back to back to back. It should only take you about five minutes, but you will be exhausted by the end!

If you wish to find out more information about vitamins and oils, check out bodybuilding.com. They have sections specially designed to help you supplement for your fitness goals. Be sure to check in again next week for a guide on how to make quick and nutritious meals!