LIVESTREAM – CRUSHING 2017!
LIVESTREAM – CRUSHING 2017!
Adam and TJ have their first livestream! Enjoyed it? SUBSCRIBE!
We hope you have a wonderful new year and crush 2017!
FOLLOW TJ: instagram.com/itslltj
LIVESTREAM – CRUSHING 2017!
Adam and TJ have their first livestream! Enjoyed it? SUBSCRIBE!
We hope you have a wonderful new year and crush 2017!
FOLLOW TJ: instagram.com/itslltj
Strength Gaining Mistakes
Not enough intensive weight.
If you don’t boost your limits, the results will take much longer. The secret on working with efficiency is using the right set of weight for your body, something that is not beyond your capacities but will not either be a easy game. If you work always with the same set of weight your body will stop growing muscles because it will finally reach a balance of resistance offered by the endurance of your body. When you don’t have to adapt anymore, you body won’t keep adapting of course! Gaining strength is about evolving your body and you have to challenge it. If the exercise is too easy, increase the amount of weight.
Not enough rest
When you work out, your body is actually destroying your current muscular fibers and rebuilding new ones, stronger and bigger. This whole process is like getting sick, your body suffers an aggression and need time to restore its forces. To work out you have to pay special attention to the muscles you have been working on. Your body requires good sleep, during which the new muscular fibers will be established for real or deteriorate. And is very important to sleep boosted with the right nutrients, proteins. Have a healthy, protein rich meal at least 2 hours before you go to bed otherwise you may experience muscle catabolism (breakdown).
Not enough sets
And just like the weights, the way, the amount of time and speed of exercises is very important to challenge your body. As you progress, the number of sets will either increase or get stationary with an increased number of weights, just to later also have its numbers of sets also increased. Once again, if things are too easy, you have to make it harder and increase the amount of sets.
Not enough exercises
Let’s say you are looking for gaining muscular mass on your lower muscles. Squats will work out your frontal muscles in the leg, the lower buttocks, but what about the rest of your lower muscles? You must not stick to a limited pair of exercises but find a complete combination of exercises that will take care of everything and be sure you are working everything. Sometimes you feel you are not getting that much muscles because you are simply working part of them!
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Since everyone begins at different starting points with the body sculpting process, it could take more or less time. However, the one thing to keep in mind is the importance of deadlines and their impact on reaching goals.
Depending on how fast you would like to see results, there are many timelines to choose from, but make sure to stay persistent. For example, six months is an effective amount of time to see amazing results, so set the deadline and don’t give up until you reach the end of the six months. Motivation is the essential to sticking to your deadline but forming a habit is longer-lasting! With that being said, maybe setting up some kind of reward system each month might be the way to get there. Maybe you’re the kind of person who needs to have a picture of a person on the bathroom mirror with the same body type you’re trying to achieve. Whatever you need to do to motivate yourself, make sure you do it because that is what’s going to pull you out of bed in the morning and make you form this positive habit.
So, let’s say you’re to the point of seeing results and losing weight. At this point, many people make the mistake of switching from building muscle and lifting heavy weights to lifting five pound pink dumbbells for fifty repetitions. It is important to understand to not do this now before you throw all of your hard work away.
Your number one priority should be to maintain your strength while trying to lose weight. Don’t let all of your hard work of pushing 100 pound dumbbells turn into a 10 pound weight lifting session. If you let yourself go backwards, you’ll soon discover that you’re losing strength, losing muscle and not seeing the results you desire. I’m not saying you need to max out on every set, but the weight needs to be challenging for you.
Excessive dieting might be the right way to go if you want to shred some serious weight-loss, but in general, cutting down to 500 calories per day in hopes of getting muscular faster doesn’t work.
If you cut your calories down too fast, you risk losing muscle, which can lead to throwing off your metabolism and losing hard earned strength at the gym.
Here’s a quick tip that goes a long way: It’s much better to play the long game, which is simply aiming to only lose about 1-2 pounds per week. As you get closer to your goal weight, you should only aim to lose about 1 pound per week.
When men want to bulk up, they think they need to eat a lot more food and protein, which is generally true, but where most men go wrong is consuming more than they actually need. I am not saying you need to eat 5,000 calories per day to gain weight, but you definitely need to be conscious of how much is going into your mouth. You can make incremental adjustments by adding 200 calories per week if you aren’t seeing results.
You need to train for your goal. Strong-mans train to get as strong as possible at a variety of exercises. Their priority is to become extremely strong without worrying about how much weight they gain, which is a completely unique goal. Unless you want to become one of them, stick with your individual goal.
Then there are body builders, who train to get as big and lean as humanly possible with or without drugs. Again, this is a very specific goal with a completely different set of training and planning. If you’re training to look like Paul Texiera then I’m assuming you’re training mainly for aesthetics with the hope of becoming leaner and more muscular.
If this sounds like you, then you need to focus on building muscle properly. Don’t keep focusing on getting bulky legs when the goal is to get ripped quads. It all depends on what your goal is and taking the proper steps to achieve the body type of your dreams.
3 Misleading Health Myths
Convenient or comforting health myths are easy to treat as fact. With obesity becoming a serious issue, it’s important to tell the difference when it comes to the common and popular weight loss methods. Let’s have a quick look at some of the more appealing myths, while also addressing the truth.
1. Myth: Training everyday gets you results
Logic: Consistency breeds results; however the body needs rest too. High intensity training is actually stressful to the body and releases cortisol (the ‘bad stress’ hormone). Diminishing cortisol levels comes through rest and recuperation.
Fact: Consistent training produces results, but it requires moderation and periods of recovery to avoid overstressing the body.
2. Myth: Fad diets are the sure way to lose weight fast
Logic: Fad diets can cause impressive short-term results, but many are not meant for long-term benefit or use. Most have dieters consuming less than 1000 calories per day—enough to cause health complications if done over long periods of time. When you stop following the diet—which you inevitably will—your body will overcompensate and start hoarding calories and fat to recover from what it interprets as a recent famine. This will result in excess weight /gain/, and the infamous yo-yo dieting.
Fact: Fad diets, if they work at all, only have short term benefits that can actually cause weight gain in the long term.
3.Myth: You can sweat it away no matter what you eat.
Logic: It is true that you can lose calories by exercise. However, depending completely on exercises for losing weight is like saying, “I’ll drive my car slow today so I won’t have to put gas”. It just doesn’t work like that.
While exercise can overcome an unhealthy diet, the amount of effort required is either out of reach for most people or enough to impair the ability to further reduce weight rather than maintain current levels. A balanced diet is important for achieving weight-loss success.
Fact: You cannot out train a bad eating diet.
1. Mindset: Treat exercise as a pleasure and not a chore. Rather than obsessing about what you’re eating or the exertions of a workout, focus on the results you’re working towards and how good it feels to be taking steps towards it.
2. Consistency: Make it your goal to do some form of exercise 6 days a week. Even if the activities themselves aren’t the same each time, consistently engaging in some form of workout is key. Schedules are a good way to stay on-track.
3. Connect: Being part of a team helps motivate you and be encouraged. By joining a group, or even just talking about your fitness journey with friends, you not only add accountability but you’ll feel more confident too.
4. Avoid Boredom: Explore new activities and new challenges as your body becomes more fit so you stay interested.
5. Nutrition: Eat the right food and 3 square meals a day. Your nutrition needs to be well-balanced. Remember excess calories, even if they’re from food that’s fat free and high in protein will turn into excess weight. No matter what the latest fad diet says, extra calories equal extra weight.
6. Avoid Diets: Stick with eating plans you can maintain indefinitely. Remember that this is about a lifestyle, not a quick fix. Having said that, it’s fine to look at different types of diets if you want to find ideas or foods to incorporate into your own plan.
7. Avoid Toxins: Limit alcohol to special occasions and try to minimize caffeine. A coffee in the morning is fine, but avoid other sources.
8. Hydrate: Take a water bottle with you at all times to drink from. Water should always be your drink of choice. You don’t need to drink more than your daily level, but most people don’t even get close. If you don’t like the bland taste, try adding lemon, lime, mint, cucumber, or a few berries to liven up the flavour of water without adding significant calories.
9. Journal: Keep a daily log of what you’re actually eating. Or try a phone app like “pumpup app”. Record everything. This isn’t to encourage calorie-counting, but it will help you get a better grasp of the overall state of your eating habits.
10. Supplement if Needed: Sometimes it’s hard to get the needed vitamins and minerals from regular foods. If you need it, don’t be afraid to take supplements.
11. Intensity: The body responds the most when its limits are reached. Find your limits and work with an intensity that encourages the body to grow past them.
12. Recovery: Take a break! It’s fine to go a day without workouts or even an occasional treat, but avoid going overboard. “Once a week” is a good rule of thumb to follow.
13. Stay in your lane: Don’t compare your body to others. Everyone is built differently and responds to workout and dietary changes at a different rate. Instead, work to be your personal best – everyday!
14. Stay on Track: Don’t get tunnel vision towards weight loss. Embrace total fitness and don’t judge yourself solely by a number on the scale.
15. Sleep: Get your shut-eye! Rest is integral to performance, and working out also means you’ll fall asleep faster and sleep sounder.
You have goals, but are you optimally achieving them? Are your current actions going to lead to what you want? Are you attempting to get stronger, lose fat, improve your endurance, or compete? Are you performing the proper exercises and drills? Are you working hard enough and recovering properly? Are you experiencing a lot of injuries due to your training? Is your nutritional intake in line with your goals?
There are multiple elements to any training regime. If you’re not seeing the results you want, trying looking at some of the following aspects. Even if things are going well, it can’t hurt to take a step back and see what can be improved on, either!
Many people mistakenly use the wrong activities as the end all, be all way to goal attainment. If you’re attempting to build muscle, you need to use a combination of weights and body weights with a suitable range of reps that stimulate growth. If you’re trying to get lean and more defined, you must eat better, strength train, and engage in high-calorie burning exercises. If endurance is what you want, then that means demanding endurance training like running or spinning. There’s no catch-all exercise for optimal results. Think about what you want to get out of your training, and make sure you’re doing the exercises to match. Consider getting a customized training program that suits your needs. Get one here.
The human body won’t develop if it isn’t pushed to the limit. Easy workouts or exercises won’t produce results, because the body isn’t being challenged. By stressing the body, you encourage it to develop more endurance or muscle mass. Likewise, skill improvement comes from the exact practice of skills. This means intense repetitive practices until what was once difficult becomes effortless. Then from that point you up the intensity again!
There is a huge difference between people training for competitions and people training for fitness. If you’re a competitor, most likely you’ll need to engage in intensive exercises that have some risk: joint compromising bouncing, jerking, and explosive exercise movements, along with awkward jumping, twisting, and landing situations. If you’re a non-competitor just trying to get in shape, you don’t need to expose your body to those stresses. Make sure to use the exercises that match your level.
Being over-zealous and training too much leads to physical and mental fatigue, and increased potential for injury. Dedication is important, but too much just causes problems. Remember to pace yourself and take regular breaks. This may seem contradictory, since intensity is also a key component of training, but there’s a difference between pushing your body and breaking it. Learn your limits and reach them, but don’t go overboard.
This one is big. Nutrition fuels the body but you need more than a good caloric balance. Building muscle for instance takes more protein, while endurance takes more carbs. Losing weight means eating less, obviously, but what you do eat should be low in fat. All of these do’s and don’ts can get confusing, but fortunately the internet is a treasure trove of information. Decide what results you want, and a quick Google search will let you find the nutrition plan to reach it!
Why Aren’t I Building Muscles?
People workout for many different reasons such as getting chizzled abs, firmer glutes, and more defined quads or biceps are all common motivators for going to the gym. That’s why it can be discouraging for people when they seem to do everything right but just aren’t gaining muscle as fast—or as much—as they’d like. Here are a few things that could be getting in the way:
1.Not Enough Weight:
Stretches and lifts may make you feel the burn, but these won’t add muscles without weight to back them up. If you want size, shape, and definition, you need to add weights—it’s that simple!
2. Missing Mind-Muscle Control:
When working out, it’s important to focus on each movement you make. Letting the routine take over and simply going through movement patterns means you aren’t giving full focus or exertion to the exercise. Just by paying attention you can give yourself a more concentrated workout and a better result.
3. Poor Form:
Each movement or exercise has a corresponding form that can maximize the result. Take a leg press for example. Placing your weight higher on the foot pad emphasizes glute and hamstring focus. Adjustments to stances, realignment of posture, or slight shifts in balance can change how your muscles react and build.
4. Insufficient Calories:
Working out is what motivates your muscles, but growing takes fuel as well. Eating enough just to sustain yourself is fine, but sustaining is all you’ll end up doing. Evaluate your diet and see if you’re in a calorie surplus. If you aren’t, try increasing your intake by 200 calories per week until you start seeing the desired growth. Sticking to healthy food choices will ensure gains in lean muscle as opposed to body fat.
5. Not Enough Sleep:
A good, 7-9 hour sleep helps recharge the body build muscle for two main reasons. The first is that muscles don’t grow when they’re used—they grow after use during periods of rest. Insufficient rest interferes with the anabolic process and will slow muscle growth. The second reason is that the body’s internal clock causes more growth hormones to be released during the night. Getting proper sleep lets your body fully capitalize on turning the day’s work into nighttime muscle growth.
With these tidbits in mind, take a look at your workout, diet, and schedule to see what changes can be made to help see the growth you desire. Small changes can see big returns over time, so just keep working out; stay focused, but don’t stay strong—get stronger!
ADAMwontLOSE answer questions around fitness, iwontlose updates, Tristan transformation, and motivation. Big shout out to T-rex for lending his time to make this interview happen.
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Photo: Anth Bailes (Pharmafreak Athlete)
1. Do compound exercises that recruit many muscles at once! Isolation exercises are for refining your muscles when you have a solid foundation.
2. Don’t measure gains in cm or inches or lbs, but in strength. Body weight and tape measure can show body fat increasing, strength always shows you are training your muscles!
3. Get enough protein. Without protein, muscle growth can’t happen!
4. And forget the “six meals a day rule,” because it’s a myth!
5. If you aren’t sure how and what to eat, here is all figured out for you.
6. Don’t train every muscle every day! Muscle growth doesn’t happen during training, but afterwards.
7. Get enough sleep! If you try to get away with 4h, don’t expect your body to put out stellar workouts! Sleep is the time when your body recuperates and repairs!
8. Don’t use machines, but free weights. Machines train only a few muscles, free weights many at the same time.
9. Train your legs! Your leg muscles are among the largest in your body and it looks ridiculous when 50 lbs of muscle stand on sticks!
10. Keep track of your workouts and write down what exercise you did when with what weight and for how many reps. Otherwise you never know what works and what not!
11. If you fail to increase reps or weight on an exercise for three consecutive times, change the way you do it!
12. And if that doesn’t help, pick a different exercise targeting the same muscle group.
13. You do have a workout plan, don’t you? Training without and just doing the exercises you feel like will get you nowhere!
14. Be patient! It’s impossible to gain 20 lbs of muscle in six weeks, despite what the ads claims. If you can gain 20 lbs in a year, you are doing good!
15. Lift with intensity! The last rep on the last set should really feel like the last you can do and not like you can put in another dozen!
16. Don’t lift with too much intensity! If you overdo the weight, you’ll be doing bad form or injure yourself! Aim for a minimum of 6 reps per set and a maximum of 12.
17. Don’t skip cardio! Cardio improves your heart fitness and your heart fitness is important for your weightlifting!
18. Just to drive the point home: cardio does not burn muscle!
19. If you are a beginner, do 2 to 3 full-body workouts per week.
20. Don’t fear eating at night. Gaining weight comes from eating more calories than you burn, not from eating them at a specific time.
21. Always strive for good form! A good workout trains your muscles, not your ego!
22. Take a picture every six months to measure progress. You see yourself every day and won’t notice the subtle changes otherwise.
23. If you have problems staying motivated, write down why you started working out and keep that piece of paper where you see it.
24. If you are skinny, don’t try to get skinnier to get a six-pack. Chances are you already are skinny enough, but your ab muscles aren’t developed.
25.You shouldn’t stretch before your workouts, you should warm up! Cold-stretching can damage the muscle or make it perform worse!
26. Eat some carbs an hour before your workout. Carbs fuel high intensity activities and you’ll do better!
27. Don’t blindly copy someone else’s plan. Your triceps may not get along with exercises famous bodybuilder xy does! Start with a full body beginner workout and later on tailor a plan specific to your needs!
28. That also means you should educate yourself! The wider your knowledge, the better you can assess the truth behind tall claims and what could work for you.
30. Whey protein works best right after a workout.
31. Pain doesn’t mean it’s working, pain means you are doing something wrong! Pain isn’t soreness!
33. Use good form! An exercise where you cheat yourself doesn’t train the muscle you intended to!
34. Don’t waste money on supplements. There are only 3 with real scientific evidence behind them: protein, creatine and caffeine.
35. For that matter, no research has ever shown that protein from powder is better than protein from food!
36. Did I mention you should train your legs?
37. It is ok to take a week off here and then. Muscle gains don’t disappear overnight!
38. If you are a teenager, you don’t have to fear that weightlifting will stunt your growth!
39. You can gain muscle while losing fat, but it’s hard!
41. When you can do 12 reps in 3 sets, increase the weight by about 10% and start over at six.
42. But don’t always use the same rep range! Your body will get used to it!
43. Raw eggs don’t give you bigger muscles!
44. You are practically never too old to start working out!
45. But you can be too young; before puberty the body lacks the hormones to build a lot of muscle mass.
46. For getting “toned” you have to lower your body fat while increasing your muscle mass!
47. You can get big with home workouts, because your body doesn’t care if it works against a $5,000 machine or a slab of concrete you found in your yard.
48. Don’t worry about muscle asymmetry. If you aren’t planning on taking part in bodybuilding competitions, nobody will ever notice it, but you.
49. Last tip but one: stick with it. The true key to building muscle is persevering. Only those that give up are left without gains.
50. And train your legs!