 |
 |
 |
|
Blog Entries 6-10 Of 12
Previous Page | Next Page | View All
|
|
|
Justin Woltering ICON MEN Trainer Blog: April 2010
|
|
|
|
|
|
|
|
THE BIGGEST MISTAKE YOU ARE MAKING IN THE GYM!
Not having a goal
''Your overall goal may change many times during the course of your training, but you always need to have one. You need to have some vision of the muscle you want to gain, the weights you want to lift, and ultimately how big and strong you want to be, look and feel. If the idea of a concrete goal seems foreign to you, then you either need to get your mind right or give up now. It's that important. I've never seen anyone gain appreciable muscle mass who didn't have a serious desire to achieve a tangible goal. I have, however, seen way too many people give up after a few months, or even just a few weeks of training. These are the people that had no true vision or passionate desire to gain muscle.
This doesn't mean you need to write your goal down on some little scrap of paper, post it to a bulletin board and read it to yourself every morning when you get up. If you need pseudo-motivational crap like that to keep yourself on track, then you might as well call it quits now. When you have a clear vision of what you want, that goal is tacked right onto your mind and nowhere else. Then, when someone in the gym asks you why you're training so hard and when the people in your life ask you why you dedicate so much effort to lifting and eating, you won't be fumbling around for a definite answer.'' -Justin Woltering
The above is small passage from my new muscle building book: Bigger Better Faster NOW: A smart guide to effective bodybuilding. The book will contain over 130 pages of muscle building knowledge and all of my ''insider secrets''!
LEG TRAINING 101
I had a sick leg workout this week, in fact one of the best of my life! For the a.m. workout I hit hamstrings, I got 365 for some solid reps about 1o or so after doing 315 for 15 and 335 for 12. For the p.m. leg session, I got 455 for 5 on box squats followed by a set of 315 for 15. The next day my hams were ridiculously tight, so I stretched my hamstring with various moves in order to correct the imbalance between my quads and hamstrings.
As a fitness professional, I can tell you that 95% of society is doing all of their leg exercises wrong, because their muscle fascia is so tight, they can not activate their legs properly. So understand your body is a kinetic chain and all of these imbalances start from the ground up.
It is crucial to understand how to activate your hamstrings, this is especially important when concerning athletic performance. Making sure weight is distributed properly through your foot and hamstrings allows one to maximize their abilities as well as the longevity of their joints. The following move will show you how to properly prepare for a leg workout.
*The following move should be performed before exercise but after a cardio warm-up.*
PRE-HAB FOR A HEALHTY KNEE:
Tie a band around a machine at knee level, then loop the band around your knee and position your foot at a distance from the machine to where the band is taut and the knee is being pulled slightly forward by the band. First flex your calf so that you are on the balls of your feet and then contract the muscles in the quads against the pull of the band. Make sure you are feeling your quad, hamstring, and glutes all ''fire'' at the same time. This should focus primarily on the Vastus Medialis (Tear Drop Muscle), on your quad and promote a healthy knee joint.
Static Stretches for the Hamstrings:
Standing Hamstring #1- For the first standing hamstring stretch place your left hand behind your back right above your hip bone. You will then touch your right hand to your right toe. You will feel your hamstring and lower back begin to loosen up. Hold for 1 minute then repeat on the other side.
Standing Hamstring #2- Find a bench that is about knee height and place the center of your foot on the bench. You will then lock out the knee that is on the bench and lean as far forward as possible, Interlock your fingers and place them on your upper thigh, slowly push them down toward the knee as you continue to stretch for 1 minute. Really push yourself to stretch as much as possible here! Repeat on the other side.
FACT VS. FICTION
Consuming carbohydrates during exercise will make you stronger
True.
When it comes to working out there is a twelve hour digestive cycle for carbohydrates so the carbs that you eat 4 hours before you exercise will be the main carbohydrates used as fuel during the workout. However, I have found that consuming some fast acting carbohydrates and BCAA's during my workout has allowed me to get stronger. For example, you could put some BCAA's in Gatorade or organic fruit juice. Try it out and let me know what you think.
Sprinting Burns too much Muscle
False.
Sprinting, will increase muscle mass, decrease body fat, and give you the abdominal definition that you are looking for!
Thanks again for all of your positive feedback, and I am starting to get some great testimonials from ICON members just like you who are getting AMAZING RESULTS! You guys rock and your complete transformations are incredible… I'm so proud of all my clients! : )
If you want to take your physique to the next level with a customized nutritional plan and exercise regimen let me know! Click here to have me personalize your program today! http://www.justinwoltering.com/questionnaire.php
Please be sure to show your support and get your copy of the 2011 ICONMEN Calendar, featuring your favorite trainer on the cover! ; )
Keep training hard and remember the best is yet to come.
Best Regards,
Justin Woltering
---
Justin Woltering is a distinguished fitness expert and author. With five certifications and a life long commitment to fitness, Justin is guaranteed to stay on the cutting edge of the fitness industry. You can E-Mail Justin your feedback on his blog, or any other fitness or nutrition questions you may have.
|
|
|
|
|
|
|
|
 |
|
Justin Woltering | Thursday, April 1st, 2010 @ 12:00 AM | Permalink
|
|
|
|
Justin Woltering ICON MEN Trainer Blog: March 2010
|
|
|
|
|
|
|
|
The TRUTH about Supplements and Recovery
ICON MEN Members,
I am super excited to hear you are making such great progress in your training! I am more pumped than ever to keep bringing you the truth about training and put you on the fast track to the body you are looking for. By understanding true recovery you will maximize results.
Before I go into detail about supplements, it is necessary to understand that I worked for GNC for a couple of years. Needless to say, I have tried nearly every supplement under the sun. After being educated on proper nutrition, I have discovered the most efficient way to get the most bang for your buck while still using the highest quality supplements available today.
My Current Supplement Stack:
Multivitamin- Use a green ''whole food'' multivitamin with breakfast and before bed.
BCAA- I prefer the BCAA powder, particularly XTEND, due to the fact that it tastes good and mixes well, while other BCAA powders are very bitter in taste. I usually just put eight scoops into a gallon jug, and drink it throughout the day. Also take it immediately post-workout.
Isolate Protein- Be sure to use isolate protein in between breakfast and lunch, usually paired with a piece of fresh fruit. Also consume post-workout, with complex carbs and another piece of fruit.
Pre-workout- I prefer Superpump 250 by Gaspari Nutrition. However, if you are looking to save a few dollars just take some L-Arginine pills with coffee pre-workout.
Creatine- Take 5 grams of creatine powder with your post-workout shake. I like CellMass by BSN but if you are trying to save a few dollars you can find a generic creatine ethyl-ester that will work nearly as well.
Casein Protein- Casein Protein is a slow digesting protein, which makes it ideal to drink before bed. I will usually add a little Omega 3 or natural peanut butter to this shake. You will be pleasantly surprised at the effect this will have on your physique.
Alpha Lipoic Acid (ALA) - Personal favorite anti-oxidant that prevents cell damage and increases detoxification properties. I also take this before bed.
ZMA - This is bedtime supplement that allows you to enter into a deeper state of sleep as well increase natural testosterone levels.
What do you do for your Obliques and Serratus?
One of the most common questions I get from online inquiries is, ''what do you do to get your obliques and serratus to look like that?'' They can teach an entire college course on this topic; however, I will summarize some basic tips that will get you on your way.
Training obliques and serratus is key to seeing complete abdominal development. Learn how to work these properly to obtain the coveted six pack abs with the deepest cuts you have ever seen!
The anterior serratus - This muscle is called the ''boxer's muscle,'' because it is largely responsible for the protraction of the scapula. Basically, this muscle is in charge of pulling of the scapula forward and around the rib cage when someone throws a punch. So obviously, improving your punch speed, form and endurance will also help your development of these muscles.
The Interior and Exterior Oblique - Training your obliques will help to reduce your waistline and allow you to develop the ripped abs you are looking for. Hanging knee raises with a twist as well as kickboxing are two of my favorite methods of isolating the obliques.
Exercise Tips for Compound Movements:
Front Squat: I am all about training heavy for bigger legs, but when it comes to front squats, I really like to lighten the weight and get as low as possible.
Walking Lunges: When performing walking lunges, I like to lunge as far as possible and usually go for eight steps down and back.
DB Bench Press: DB Bench Press has definitely allowed my chest to attain that full balanced look. I like to hold my hands in a wide grip position to get the best stretch possible.
Supinated Bicep Curl: I prefer to perform a supinated bicep curl on the incline with my knees in the air, so that my lower back is tight to the bench. Performing a three-second negative allows me to really isolate the bicep.
Deadlift: I credit deadlifts for my back thickness. I have found that my muscles respond best to a 12 rep followed by a 6 rep max out on deadlifts every week.
Military Press: I often use a machine for Military Press; this enables me to go as heavy as possible. It also allows me to hold the weight above my head for as long as possible on my last rep without worrying about shoulder injury.
FACT VS. FICTION
Caffeine can make you stronger.
FACT.
Caffeine usage is a controversial topic in today's society. I personally believe that caffeine can beneficial if used properly. I have weighed the pros and cons of caffeine usage and I feel that it has helped my training, as well as mental focus. I take caffeine before I workout, because it has been scientifically proven that caffeine can make you stronger during your training session. Make sure to be drinking at least a gallon of water throughout your day. :
Your growth hormone will decrease after 50.
FACT.
It is true that after 50 growth hormone levels will decrease. Growth Hormone is responsible for many factors within the body including but not limited to:
- Increases calcium retention, and strengthens and increases the mineralization of the bone
- Increases muscle mass
- Promotes lipolysis (essentially burning body fat)
- Increases protein synthesis
- Stimulates the growth of all internal organs excluding the brain
- Reduces liver uptake of glucose, which reduces fat in the liver
- Stimulates the immune system
I have helped many clients in their 50's and much older get into the best shape of their life. By changing your nutrition, supplementation and sleep patterns, you can increase your natural growth hormone levels. Elevate your growth hormone levels to reveal your best physique yet!
To get answers to your training questions stay tuned every month to the ICON trainer blog. Go to the ICONMEN.COM store to get the latest clothing, calendars, and DVDs! If you have specific questions please inquire with the link below.
Train hard and have a great month!
Your Fitness Guru,
Justin Woltering
---
Justin Woltering is a distinguished fitness expert and author. With five certifications and a life long commitment to fitness, Justin is guaranteed to stay on the cutting edge of the fitness industry. You can E-Mail Justin your feedback on his blog, or any other fitness or nutrition questions you may have.
|
|
|
|
|
|
|
|
|
|
Justin Woltering | Wednesday, February 24th, 2010 @ 12:00 AM | Permalink
|
|
|
|
Justin Woltering ICON MEN Trainer Blog: February 2010
|
|
|
|
|
|
|
|
BIG GUNS - The 3 Most Essential Tips On How To Build Arm Muscle
Though every experienced weight lifter knows that you need to focus on large muscle groups like legs, chest, and back, everyone loves to get a gigantic set of arms. However, most people have no idea how to build arm muscle!
In this blog I will explain the 3 most important things about how to build arm muscle. Follow these tips to jump-start your muscular gains on your arms. At the end of the blog I will let you know how you can get more information on building serious muscle mass!
1. Get Stronger!
The most important thing to remember about how to build arm muscle is that you must continually gain strength on every movement that you do, compound and isolation exercises alike. This means upping the numbers on your curls, rows, and pull-ups, as well as on full body movements such as squats and deadlifts.
If you can only curl 30-40 pound dumbbells for a few reps in good form, then it's no wonder why your arms are still small! If you want to know how to build arm muscle, gain strength! When you're curling the 80's, your arms will be bigger, I PROMISE.
2. Work Your Whole Body With Compound Movements
Though most lazy trainees love to spend long hours pumping up their pea shooters in front of the mirror with endless curl variations, you're going to have to put some serious work in on compound, full-body movements to get big arms.
Anyone who knows how to build arm muscle will tell you that rows and pull-ups are especially important. If you've ever done a hard back workout (and you should have!), then you know your biceps were seriously feeling it by the end.
These compound movements will also strengthen your ligaments and tendons so that you will be able to move more weight with your arms. Also these compound lifts will really increase your body's natural testosterone and growth hormone levels, which will really allow you to slap on thick slabs of muscle.
3. Eat To Gain Weight
The same principles of building muscle all over your body apply to your arms, as well! Though the most important part of how to gain arm muscle, or any muscle is to gain strength, you can never gain that strength if you don't eat to gain weight.
You should focus on protein first, getting 1.5-2 grams per pound of body weight every day! Second, you should eat plenty of complex carbohydrates in the first part of the day, and lots of healthy fats in the evening. Make sure you get enough overall calories to grow.
Are you looking for a sick new arm workout?
Well you came to the right place my friends. I am going to share with you my ''insider secrets'' on how to build massive arms.
BICEPS
Incline DB Curl: 3x 12 x 10 x8
DB Hammer Preacher Curl: 4 x 12
DB Concentration curl (Stomach on incline): 4 x 12
Standing DB Curl: Do two warm up sets before you begin the workout. Once you have some blood in the muscle begin by doing as much weight as you can for 12 reps with good form. Rest exactly one minute then go to the next set, progressively getting heavier on each set.
Superset DB Hammer Preacher Curl and DB Concentration Curl: When performing the preacher curl make sure that you armpits are buried into the bench so that there is no separation between your armpits and the bench. Lower the DBs for a slow 3 second negative until your arm is at a 15 degree angle and come up with a one second contraction. Go as heavy as possible with perfect form. This move will target your brachioradialis and really get those forearms to pop too!
From here you will immediately go and kneel in the seat of the incline bench so that your abdomen is on the bench. Flex all of the small muscle around your spine so that your back is arched. Begin to curl the weight up to your shoulders. I really want you to focus on the contraction and the top half of the movement with these reps so there is no need to stretch your arm all the way out.
Rest for one minute and perform 4 supersets in a row to watch your arms GROW!!!
TRICEPS
Weighted Dips: 3 x Failure
E-Z Bar Skull crusher: 4 x 12
Reverse Grip Extension: 4 x 12
Now that your bis are gorged with blood it's time to blast the tris. Triceps are often prone to tendonitis so I would recommend that you begin with 3 sets of rope extensions in order to pump some blood to the muscle and to lubricate the joint.
Weighted Dips: It is always best to begin with compound movements. When doing weighted dips it is crucial that you keep your body as erect as possible and don't allow yourself to lean forward, this will allow the chest to take over. The goal is to keep constant tension on the triceps. If you cannot do at least 20 bodyweight dips do not opt for the weighted version. Once you are doing 20 bodyweight dips then slowly progress the weight.
Rest one minute between each set of weighted dips then repeat.
Superset E-Z Bar Skullcrusher and Reverse Grip Extension: When performing the skull crusher DO NOT keep your arms perpendicular to the floor, lean them back on a 45 degree angle. This will focus on the medial head of the triceps as well as keep a constant tension on the muscle. It is also very important to remember to keep your elbows parallel to each other, this way your elbows don't flare out when the muscle begins to fatigue. Perform 12 quality reps and move immediately to the next exercise.
You will then superset this with a reverse grip cable extension. Attach the straight bar to the cable rack and put it as high as possible. Drive your elbows into your sides as if this is a bar going through your body. Start with your forearms parallel to the floor and never let them raise higher then this point. From here extend the weight and feel the muscle work, especially the lower part of the triceps.
Perform 4 supersets in a row, resting one minute between sets.
Try this workout and watch your arms GROW! Just don't be mad at me when your shirts don't fit anymore!
I also wanted to say thanks to all of my friends and fans on ICONMEN.COM. I have gotten some tremendous feedback from this blog and it is great to know that this is really changing people's lives! That is the best compliment I can get… you guys keep me going!
Your fitness guru,
Justin Woltering
---
Justin Woltering is a distinguished fitness expert and author. With five certifications and a life long commitment to fitness, Justin is guaranteed to stay on the cutting edge of the fitness industry. You can E-Mail Justin your feedback on his blog, or any other fitness or nutrition questions you may have.
|
|
|
|
|
|
|
|
|
|
Justin Woltering | Friday, January 29th, 2010 @ 12:00 AM | Permalink
|
|
|
|
Justin Woltering ICON MEN Trainer Blog: December 2009
|
|
|
|
|
|
|
|
OLD SCHOOL: GET BIG WITH THE BASICS
The holidays are here and there is no better time to add on that muscle mass that you were wishing you had all year! This is the time of the year to eat, drink, and be merry, so use that to your advantage and slap on some serious muscle mass!
I want to begin by letting you know that I appreciate all of the positive feedback, and I look forward to providing more great information to you every month! I have had a great holiday season so far, and I was fortunate enough to receive an early Christmas present… A collection of muscle magazines from seventies, eighties and nineties! I looked through them in awe, reflecting on how much the training, supplementation, and methods have evolved. Not to mention the clothing. Overall, I think that one has changed for the better. : )
On the other hand, I realized that there are many aspects of training that never change, over time these aspects remain consistent. By understanding these fundamental techniques of the classic bodybuilders we can realize why these moves have and always will work. I wanted to share a glimpse of the insight that I gained through reading the old school bodybuilding magazines with you all…
I'm Certain You Need To Do Compound Movements
Most things in life are just random. There are very few certainties. .. In fact, the certainties I'm certain of can be counted on one hand. And above all of these things, I am certain that in order to pack on real mass you must do compound movements. Seriously. You want to get big...you want to pack on thick muscle...you must do compound movements!
Compound vs. Isolation
So, what is a compound movement? It's just what it sounds like. Compound movements, are the exercises that work several groups of muscle together with a single movement. For example, the squat is king of the compound movements. When doing a squat nearly every muscle in the body fires in order to push the weight through the range of motion. Not only are your hams and quads working, but so are your glutes and all of your core muscles.
Besides squats, the other must-do compound movement (the one you see few people actually doing at the gym) are deadlifts. Talk about getting a full body workout. Not only do your hams, quads, glutes and back get thrashed from this exercise, but so do your traps and shoulders. If you're not deadlifting you're not serious about size.
Other must-do compound exercises include:
LEGS: Squats, deadlifts, lunges, stiff leg deadlifts
BACK: Pull-ups, deadlifts, rows
CHEST: Bench press, dips, pushups
SHOULDERS: Military press, Arnold presses
ARMS: Close grip pushups and bench press, dips, chin-ups (pull-ups with your hands facing you), barbell curls
Why?
Now, if you are serious about muscle development, you are going to have to use both compound and isolation exercises. But, if you want to BULK up you must focus your efforts on compound movements. Start your workouts with them.
These big movements use more muscle fibers. More calories will be burned and your metabolic rate will stay elevated longer. You'll be building strength. You'll be working hard. This extra effort pushes the body to produce more testosterone and growth hormone. The result...growth.
Sample workout
Warm up: Start each workout with an easy cardio warm up. 10 minutes low intensity is plenty. The goal is to get the blood pumping, not to tire you out.
LEGS
Warm up set on the leg extension machine - 1/2 your workout weight for 15-20 reps. Do not lock out your knees.
Squats - 4 sets/8-10 reps
Lunges - 4 sets/8-10 reps
Leg extension - 3 sets/10-12 reps
Stiff leg deadlifts - 4 sets/8-10 reps
Leg curls - 3 sets/10-12 reps
Calves - leg press toe press - 4 sets/15-20 reps
CHEST
Warm up with pushups. 4 sets (alternating wide and shoulder width)/15-20 reps
Bench press - 4 sets/8-10 reps
Dips - 4 sets/8-10 reps
Incline dumbbell press - 3 sets/10-12 reps
Incline flye - 3 sets/10-12 reps
BACK
Pull-ups - get 20 total (if needed, use the assisted machine or use some bungees to help)
Deadlift - 4 sets/8-10 reps
Bent over row - 4 sets/8-10 reps
One arm row - 3 sets/10-12 reps
Lat pull downs - 3 sets/10-12 reps
SHOULDERS
Warm up with light dumbbell overhead presses. 15-20 reps. Good stretch on each one.
Military press - 4 sets/8-10 reps
Lateral raise - 3 sets/10-12 reps
Front raise - 3 sets/10-12 reps
Reverse pec dec - 3 sets/10-12 reps
Shrugs - 4 sets/12-15 reps
ARMS
Warm up with pushups. 4 sets (alternating shoulder width and close)/ 15-20 reps
Dips - 4 sets/8-10 reps
Close grip bench press - 4 sets/8-10 reps
Press downs - 3 sets/10-12 reps
Chin ups (close grip hands facing you) get 20 total (if needed, use the assisted machine or use some bungees to help)
Wide grip barbell curl - 4 sets/8-10 reps
Alternating standing curl - 3 sets/10-12 reps
5 Muscle Building Tips You Must Know
These days, weight rooms are commonplace all over the world, and more people than ever are getting into fitness, bodybuilding, and even competitive lifting. Unfortunately, the vast majority of people that lift weights to gain muscle mass and strength are going about it all wrong. There nutrition is horrible, their lifting form is atrocious, and they have no idea how to put together an effective plan. Here are 5 of the most essential muscle building tips you must know to ensure your own bodybuilding success.
Nutrition is Key
Nutrition is AT LEAST half the puzzle when talking muscle building. Whenever people ask me how to get big, or what I did to gain as much size as I have, they focus on the training. ''How many days a week do you workout,'' or ''How often do you work each muscle,'' are the most common questions I get.
While training is obviously the stimulus your body needs to grow new muscle tissue, you will never make any progress without proper nutrition. The food that you eat is not only your body's training fuel, but the building blocks for new muscle mass.
The best, most simple approach to muscle building nutrition is to focus on protein first. I like to take my bodyweight and multiply it by 2 to get the number of protein grams I need to get per day. For me, this is at least 400- 500 grams. That seems like a lot, and it is, but you should spread your protein requirements over 5-6 meals, not the usual 3.
After protein, you should focus on the ''energy'' nutrients, carbs and fats. At breakfast, before, and after training, you should eat carbs with your protein. Eat bread, pasta, oats, other grains, beans, etc… Get some starch, but don't eat junk food.
At other times of the day, you should eat fruits, veggies, and some fats in the form of oils and nuts with your protein.
You Gain When You Sleep
In addition to nutrition, sleep is absolutely critical for muscle building. When you sleep, your body's levels of muscle building hormones such as growth hormone are highly elevated. This creates the best possible environment for growth.
To better understand why sleep is so important, think of a baby. Babies grow faster than people of any other age, and they also sleep more than people of any other age. This is because that sleep provides the optimal environment to build new muscle tissue.
Lifting Weights Does NOT Build Muscle!
Contrary to popular belief, you DO NOT build muscle while you are lifting weights in the gym. When you train hard and heavily tax your muscles, you are actually BREAKING DOWN muscle tissue.
It is outside the gym, especially during sleep, when your muscles have a chance to repair and hopefully grow a little bit larger than they were before the workout. This is also why nutrition is so important - you must consume more calories than you burn, so that your body has extra energy left over to build some NEW muscle tissue.
More is Not Always Better
This important principle is very similar to the previous one. Since you are breaking down your muscles when you weight train, it only stands to reason that there is only so much punishment your body can productively take.
Rather than focusing on how MUCH you're doing in the weight room, you should focus on the QUALITY of your workout. No matter your muscle building weight training program, your goal should be to make some kind of progress, be it in weight, reps, sets, or a combination of all three.
This progress, and not how sore you got from that last workout, should be your main goal. As long as you are progressing, you are getting bigger.
Train for Strength
The best method of progression in a weight training program is getting stronger. You can add reps, you can add sets, you can add more exercises, but these things are all very finite and limited. You can't keep adding sets and exercises until you're doing 10 sets of 10 exercises just for one muscle group. It's impossible, and you'd burn out way before you ever got to that point.
Weight, on the other hand, is infinite. Of course you're never going to lift infinity pounds for any exercise, but you can pretty much always stand to get stronger than you are now. There are many ways to progress in strength, but that should be your main overall goal.
Now that you have gotten back to the basics, go to the gym and get to work! Feel free to message me if there are any questions I can you help with. Also be sure to check out my photo gallery here on ICONMEN.COM where I came in at a ripped to the bone 4% bodyfat!
Your fitness guru,
Justin Woltering
---
Justin Woltering is a distinguished fitness expert and author. With five certifications and a life long commitment to fitness, Justin is guaranteed to stay on the cutting edge of the fitness industry. You can E-Mail Justin your feedback on his blog, or any other fitness or nutrition questions you may have.
|
|
|
|
|
|
|
|
|
|
Justin Woltering | Thursday, December 17th, 2009 @ 12:00 AM | Permalink
|
|
|
|
Justin Woltering ICON MEN Trainer Blog: November 2009
|
|
|
|
|
|
|
|
GUYS BUST THAT GUT! BUILD MUSCLE AND BURN FAT IN 6 WEEKS!!!
KNOW CARBS FOR SIX PACK ABS
Are you ready to lose that gut? It's time to stop making excuses and start making changes! Whether it is getting back into shape or trimming off that last little bit of body fat on your lower abdomen, this will work for you. Dedicate yourself to these goals, and the sky is limit!
With all this talk about high carb, low carb, no carb diets; it's hard to decide what is right for you. A balanced diet of lean proteins, complex carbohydrates, and good fats is always best. Eating carbohydrates and protein together will keep you from having so many highs and lows throughout the day because it helps regulate your blood sugar from going too high or too low. This will keep you feeling great, and your muscles will thank you!
Everybody knows that we need lean protein from chicken, turkey, fish and other complete protein sources. Shoot for one to two grams of protein per pound of bodyweight. Over time, you will be able to tell how heavy a piece of meat is just by looking at it. Protein is the most important nutrient; this is because it is a thermogenic nutrient, meaning it takes a lot of energy for the body to break it down.
The carbohydrates however are a little trickier. It is essential to know what type of carbohydrates you are putting into your body. Simple carbohydrates are sugars known as monosaccharides, and are often man made. They are found in fruits, fruit juices, honey, jellies, soda pop and sugar. These carbs are broken down, digested, and absorbed with ease compared to complex carbohydrates. The result of this ease to digest is an increase in insulin levels, which greatly increases the chances of storing body fat.
Fiber has been a promising tool to achieve the coveted six pack abs. Fiber-type carbs include crunchy-hard-to-chew vegetables like broccoli, asparagus, green beans, and spinach that not only are low calorie, but are essentially calorie free! These carbs pass right through your body yielding no calories. In fact, they may end up costing you calories when the body uses its own fuel to try to gain fuel from the food. Enjoy an unlimited amount of healthy greens.
Complex carbohydrates are natural carbohydrate sources that include wild rice, yams, beans, corn, peas, oatmeal and many more. These complex carbohydrates are simply chains of simple carbohydrates. The speed at which they enter into the blood stream as glucose is much slower, thus they will yield less total insulin. Opting for these complex carbohydrates will increase energy levels and decrease excess body fat.
The final piece of the puzzle is the fat. Adding good fat to an already balanced diet will create a leaner more sculpted physique. Healthy fats from sources like olive oil, avocados and almonds will give the body the fuel it needs to turn your body into a fat burning furnace. Cook with these oils or use them on your salad as a dressing. The body will first use fats for energy then tap into your carbohydrate storage. Thus eating balanced meals will not only create the best looking physique possible but also give you more energy!
MIND OVER EVERYTHING
You don't need to be a scientist to understand how fat loss works. The most common questions I get asked via email are often times questions that people know the answers to. YOU HAVE TO TRULY WANT THIS!!! If you believe then you can achieve. Your mind is your most powerful tool when it comes to getting shredded.
You control your mind; your mind doesn't control you. Once you have accepted responsibility for actions and your honest desire is to get lean, you will succeed every time! There are bound to be cravings that are so serious you feel like you must cheat and many other desires along the way that you must resist in order to feel what it means to be RIPPED to the bone. It's a small price to pay for such a tremendous accomplishment!
THE WORKOUT I USED TO GET READY FOR THE ICON PHOTOSHOOT
This program is the key to gaining lean muscle while get leaner, harder and drier. The combination of perfectly timed cardio and high intensity fat burning workouts will leave you leaner than ever before!
I have often times been asked by clients what is the best time of the day to do cardio? The answer is simple, first thing in the morning on an empty stomach. Aerobic exercise relies primarily on fat for fuel. However, the amount of glucose or blood sugar in the blood influences how quickly the body will dig into body fat storage. Basically the person who eats carbohydrates before cardio burns much less body fat that the person who does not. Hit your morning cardio six days a week and you will be amazed at the new definition to you bring midsection.
High intensity is not only best for cardio, but also for shredding unwanted pounds through resistance training as well. This is not your fu-fu workout from an average trainer. This is a program used by top athletes, and I have found tremendous results with all levels of clientele from beginner to advance.
This new style of training is taking the world by storm, and it can help you no matter what your skill level is. This is a variation of a technique that has been around for a long time: train heavier at first, then finish by pumping as much blood into the muscle as possible. You will do three sets per exercise, and each set you will increase weight and decrease reps. All of your sets are a pyramid of 12, 10 and eight reps. Between every set you will stretch the muscle group you are working to make more room for the muscle to grow.
Next, you will finish off each move with seven sets in a row, with only a 30-second rest in between each set. During this 30-second rest period you will drink 4 oz. of water. So, if you do the math, you will need a large water bottle full before you begin the seven sets. You will shoot for exactly 12 reps on every set, and you can begin to decrease the weight after the third set. Make sure that you do not rest more then 30 seconds between sets - this is no time to be a wimp…get serious! Step up your intensity!
This program is sure to leave you with more muscle, less fat and the best pump of your life!
Your training split will be:
Cardio: Monday through Saturday: a.m.
Structured Resistance Training: p.m.
Monday: Biceps, Triceps, Calves
Tuesday: Legs, abs
Wednesday: Rest/Stretch
Thursday: Back, Calves
Friday: Chest, Triceps
Saturday: Shoulders, Biceps
Sunday: Rest/Stretch
Monday: Biceps, Triceps, Calves
Biceps:
Alt DB Curl (3 x 12, 10, 8)
Machine Preacher Curl (3 x 12, 10, 8)
Standing E-Z Bar Curl (7 x 12)
Triceps:
Close-Grip Bench (3 x 12, 10, 8)
Dips, weighted if possible (3 x 12, 10, 8)
Overhead Rope Extension (7x12)
Calves
Standing Calf Raise (3 x 12, 10, 8)
Leg Press Calf Raise (3 x 12, 10, 8)
Seated Calf Raise (7 x 12)
Tuesday: Legs, abs
Quads:
Leg extension (3 x 12, 10, 8)
Smith Machine Squat (3 x 12, 10, 8)
Leg Press (7 x 12)
Hamstring:
Lying Leg Curl (3 x 12, 10, 8)
Straight Legged Deadlift (3 x 12, 10, 8)
Seated Hamstring Curl (7 x 12)
Abs:
Hanging knee raise with twist (3 x 25-50)
Side plank (3 x 90 sec)
Decline crunches (3x 25-50)
Wed: Rest
Thurs: Back, Calves
Back:
Pull Ups (3 x 12, 10, 8)
Lat Pulldown (3 x 12, 10, 8)
Bent over barbell row (3 x 12, 10, 8)
Machine Row (3 x 12, 10, 8)
Cable Pullovers (7 x 12)
Calves: same as Monday
Friday: Chest, Triceps
Chest:
Incline DB bench press (3 x 12, 10, 8)
Incline DB fly (3 x 12, 10, 8)
Machine flat press (3 x 12, 10, 8)
Cable Flyes (7 x 12)
Triceps: same as Monday
Saturday: Shoulder, Biceps, Abs
Shoulders:
Overhead DB press (3 x 12, 10, 8)
Upright Row (3 x 12, 10, 8)
Lateral DB raises (7 x 12)
Biceps: same as Monday
Abs: same as Monday
FACT VS. FICTION
Doing over an hour of cardio a day will get you leaner faster.
FICTION: After an hour of cardiovascular exercise you often times risk becoming catabolic and muscle loss will be begin immediately. You will lose muscle mass thus slowing down your metabolism, making it more difficult to loose body fat.
The more you can bench press the bigger your pecs will get.
FICTION: When performing chest exercises remember that muscle fiber recruitment and muscle activation are key. I am sure we all know plenty of guys who can bench a lot but have the pec development of an 8th grader. While doing any chest press or fly it is easy to let your shoulders and triceps do the work.
TIPS FOR PERFECT PECS
TWO WORDS: CONSTANT TENSION
Keep your shoulder blades pinched back as much as possible
Never lockout your elbows
Use an extremely wide grip for barbell and dumbbell presses
Use dumbbell or pec dec flyes to finish, doing five sets in a row with 30 rest in between
---
Justin Woltering is a distinguished fitness expert and author. With five certifications and a life long commitment to fitness, Justin is guaranteed to stay on the cutting edge of the fitness industry. You can E-Mail Justin your feedback on his blog, or any other fitness or nutrition questions you may have.
|
|
|
|
|
|
|
|
|
|
Justin Woltering | Tuesday, October 27th, 2009 @ 12:00 AM | Permalink
|
|
|
Blog Entries 6-10 Of 12
Previous Page | Next Page | View All
|
|
|
|
|
|
|
|
