So you’re a “hardgainer,” “ectomorph?” Whatever term you want to use it seems impossible to gain weight. You blame genetics or your routine wondering if you will ever get it right. While genetics and your exercise choices do play a role they don’t make up the whole picture. Here are 3 things to keep in mind when you are looking to add muscle and gain weight.
Tip #1: Increase your calories- if you want to add more weight you need to take in more calories then you would need to maintain your bodyweight. Add 1,000 calories and don’t worry about it. Remember you are trying to gain weight here.
Tip #2: Up Your Protein Intake- When trying to gain weight you need more than 1g of protein per pound of bodyweight. Adding 50 g or so of protein would help you reach your target protein intake dramatically.
Tip #3: Drink a protein shake- It will be easier for you to take in liquid protein so add a few protein shakes do your diet. The world of supplements can be overwhelming and confusing. Keep it simple and get some protein powder and make 2 or 3 shakes a day. Don’t get caught up in all these other supplements that are out there. You can always add additional supplements later on.
-Justin-
Saturday, December 29, 2007
Sunday, December 23, 2007
3 Mouth-Watering Powerfoods You Need to Eat Today
Ah the good old diet. Most people know what they should be eating for health, i.e. fruits, vegetables, etc. but few actually apply it and understandably so. We are surrounded by tempting processed foods and fast food restaurants on every corner. So what can you do? Add variety and make the healthy foods interesting and fun. Here are 3 foods you are almost certainly not eating right now that you should be.
1) Cabbage- 1 cup of chopped cabbage has just 22 calories. It also contains sulforaphane, a chemical that will increase your body's production of enzymes that disarm cell-damaging free radicals and reduce your risk of cancer.
2) Guava- Guava has high levels of lycopene which is an antioxidant that fights prostate cancer. It is also high in potassium containing a whooping 63% more than in a banana.
3) Pomegranate Juice- recent studies suggest that pomegranate juice decreases systolic blood pressure by 21%. It is also very high in vitamin C.
There it is... Three simple, flavorful foods that you can add to your diet right now!
1) Cabbage- 1 cup of chopped cabbage has just 22 calories. It also contains sulforaphane, a chemical that will increase your body's production of enzymes that disarm cell-damaging free radicals and reduce your risk of cancer.
2) Guava- Guava has high levels of lycopene which is an antioxidant that fights prostate cancer. It is also high in potassium containing a whooping 63% more than in a banana.
3) Pomegranate Juice- recent studies suggest that pomegranate juice decreases systolic blood pressure by 21%. It is also very high in vitamin C.
There it is... Three simple, flavorful foods that you can add to your diet right now!
Thursday, December 20, 2007
9 Tips for Beginning Your Fitness Program
Proper preparation for a fitness program is essential in order to achieve the best results. The following tips will not only help you when starting a new fitness program, but also help you to stay consistent with it over the long term.
The list is as follows:
1. Prior to beginning an exercise program, speak with your physician, especially if you have a medical condition such as diabetes or high blood pressure, are overweight, sedentary, over 35 years old, have any heart problems, or have a history of heart problems in your family.
2. Set achievable, measurable, attainable, realistic goals. Write them down and keep them someplace visible. STUDY and read ALOUD everyday!!
3. Wear comfortable clothing that will absorb perspiration. Choose clothing that won’t restrict your movement, and remember that this is about fitness, not fashion. Wear good athletic shoes that provide plenty of arch support. Leave the jeans at home.
4. Track your workouts on paper. This helps ensure that you consistently challenge yourself to do more in your program, allows you to see the progress you are making, and gives you a record to monitor so you know when to build variety and progression into your program.
5. Warm up for 3 – 5 minutes with a light activity that targets all the major muscle groups prior to beginning your fitness program. Running or jogging in place, jump rope or jumping jacks are good options to start with.
6. After your workout, finish with a cool down phase of 5-10 minutes. This is also a good time to incorporate any stretching into your fitness program.
7. Consistency is the key with any fitness program designed to achieve lasting, long-term results. Start with small steps, but keep moving forward with your program consistently.
8. Do not go overboard with your fitness program. Exercise is like anything else, and too much of a good thing can be detrimental. Give your body adequate rest, not only by getting a good night’s sleep on a consistent basis, but by varying your exercise routine so that you do not suffer from repetitive use injuries.
9. Do not be discouraged if at times you seem to be regressing instead of progressing. Everyone has bad days and when it comes to weight training this is especially true. Some days you might barely be able to lift a pencil while other days it seems as if no weight is to heavy. This is normal. Stay the course and continue to exercise.
The list is as follows:
1. Prior to beginning an exercise program, speak with your physician, especially if you have a medical condition such as diabetes or high blood pressure, are overweight, sedentary, over 35 years old, have any heart problems, or have a history of heart problems in your family.
2. Set achievable, measurable, attainable, realistic goals. Write them down and keep them someplace visible. STUDY and read ALOUD everyday!!
3. Wear comfortable clothing that will absorb perspiration. Choose clothing that won’t restrict your movement, and remember that this is about fitness, not fashion. Wear good athletic shoes that provide plenty of arch support. Leave the jeans at home.
4. Track your workouts on paper. This helps ensure that you consistently challenge yourself to do more in your program, allows you to see the progress you are making, and gives you a record to monitor so you know when to build variety and progression into your program.
5. Warm up for 3 – 5 minutes with a light activity that targets all the major muscle groups prior to beginning your fitness program. Running or jogging in place, jump rope or jumping jacks are good options to start with.
6. After your workout, finish with a cool down phase of 5-10 minutes. This is also a good time to incorporate any stretching into your fitness program.
7. Consistency is the key with any fitness program designed to achieve lasting, long-term results. Start with small steps, but keep moving forward with your program consistently.
8. Do not go overboard with your fitness program. Exercise is like anything else, and too much of a good thing can be detrimental. Give your body adequate rest, not only by getting a good night’s sleep on a consistent basis, but by varying your exercise routine so that you do not suffer from repetitive use injuries.
9. Do not be discouraged if at times you seem to be regressing instead of progressing. Everyone has bad days and when it comes to weight training this is especially true. Some days you might barely be able to lift a pencil while other days it seems as if no weight is to heavy. This is normal. Stay the course and continue to exercise.
Hello and welcome to my blog. Here you will find fitness tips and advice. You will also discover various workout routines.
Well this is the time of year where you are most likely preparing your New Year's Resolution(s). Here is a plan to make sure you stick to it for longer than 2 weeks.
Have a specific goal in mind and write it down. It has been proven time and time again that a specific goal on paper is much more valuable then saying something like "I want to lose weight."
So have a goal and write it down and you will already be half way towards reaching your goal.
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