The GoodFit Battles #6

The GoodFit Battles #6

 

Video recap from the May 24th 2014 GoodFit Battles in the Jane & Finch Community in Toronto, Canada. This event was sponsored by Pharmafreak. Made possible by H.N.I.C and yours truly – iWontLose!

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Three Steps For Beginning To Bulk Up

Three Steps For Beginning To Bulk Up

By: Adam Ali aka ADAMwontLOSE

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Bulking up is – in so many ways – similar to losing weight, it’s often hard to dive into this conversation without delving into specifics. Even so, in those specifics it is often a hairline’s difference between a story of failure, and that of success. Nonetheless, for the novice in bulking up, three simple steps can set you on the right path to getting bigger, while staying healthy.

 

 

Step One: Recognize That Diet Is Critical

Trainers often say: muscle isn’t made in the gym, but in the kitchen. Though how you make your muscle in the kitchen is a complex system of eating enough calories, through the right foods.

 

Two common errors people make when trying to bulk up are eating too few calories, and eating junk. Simply drinking protein shakes and eating bad food is – and never will – balance well with any workout routine. Even working out six days a week will do nothing for a person trying to bulk up, as your body will be constantly playing a game of catch up with the type and amount of energy it has to burn.

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People just beginning should be counting calories for the first few days to begin training themselves to consume enough calories to build healthy muscle mass. Calorie counting need not be a routine practice, only in the initial building process so beginners can have a baseline (of sorts) to then add 500 more calories per day to give their bodies more fuel to work with.

 

More calories cannot only be consumed through foods, but liquids as well. Whole milk, adding coconut oil, almond butter, and even olive oil are easy and healthful ways to mix into shakes, or even just add to meals.

 

Though it isn’t just about eating more, but what you are eating more of.

 

Protein is critical in the muscle-building process. Unfortunately, the amount of protein builders need is often a matter of differing opinion. None of the experts really seem to agree, and different amounts impact different athletes in even different ways. For novice builders, consuming 1 gram of protein per pound of lean body weight is a good starting point. (Builders that do not know their body fat percentage can adjust to 0.8 grams of protein per pound of total body weight.)

 

Beyond quality proteins, following the principles of the Paleo diet seems to work best for beginning builders: quality meats, vegetables, minimal glutens and processed carbs; mixed with calorie-rich foods such as whole milk, rice, oats, legumes, lentils, sweet potatoes, nuts, avocados, olive oil, coconut oil, and almond butter.

 

Step Two: Implement a Muscle-Based Work Out Plan

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The most important step in building a muscle-based work out plan is to work on building strength. With a stronger body comes more muscle mass.

 

A lot of body builders suggest breaking the body down into segments and working on them over different days of the week (example: leg day). The PROBLEM with splitting your routine based on body part is that your body doesn’t function like that. Isolation exercises can be a good starting point for the novice beginner but focusing on a full-body compound routine that involves the following movements is ideal for people attempting to build body mass: squats, deadlifts, overhead presses, bench presses, bent over rows, body rows, dips, push ups, pull ups, and barbell training is very beneficial. Click here for a SMART split routine by Pharmafreak.

 

How many sets and reps to do can get a little complex. But once builders find themselves adjusting to their new diet and exercise routine, a general guideline of reps with their goals in site is:

 

1-5 reps (strength and power)

5-8 reps (strength and some size)

8-12 reps (size and some strength)

12+ reps (muscular endurance)

Builders should start at a comfortable weight and add five pounds each week, waiting around 30secs to 1 minute between sets (although really just do the next set when ready); and always focus on stimulating, not completely annihilating, the muscles.

 

Lastly, there is the dreaded truth about cardio training. Cardio is important for a person’s overall health, though if you are serious about getting bigger and stronger, long-distance and large amounts of cardio training will only hurt you. Try mixing in sprints and interval training instead of traditional long 1hour cardio sessions.

 

 

Step Three: Don’t Forget Downtime

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Your body needs recovery time to build and rebuild its muscles; just as it needs a chance to process those added calories you are putting into it. Rest and relaxation are just as important as muscle-building workouts and a healthy diet to the process of bulking up.

 

Making the choice to bulk up and gain healthy muscle-weight may seem daunting. But when it’s broken down into these three steps it seems almost a natural process. A healthy, protein-rich diet; a combination workout routine with focus on building strength; and an adequate amount of sleep and relaxation is sure to help you bulk up, in a big way.

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As featured on: The Toronto Star

As featured on: The Toronto Star

Check out my featured article on The Toronto Star News paper.

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PHARMAFREAK MOTIVATION: The Saga Continues

PHARMAFREAK MOTIVATION: The Saga Continues

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GoodFit Battles – Full length Video

Watch the GoodFit Battles – FULL LENGTH Video

Fuelled by Pharmafreak

Awesome event that took place on Mar 29th in Toronto.

A community event designed to get youth to participate in active living through fitness training.
The battle will showcase a number of competitors individually going through various exercises attempting to get the best TIME. The competitor with the best time gets CROWNED. Yes a real crown!
The event will take place once a month and the champion must defend his crown every month.

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Vita Freak Multivitamin Supplement – An Honest Review

As a Pharmafreak athlete I of course take a few of their products that meet my fitness and lifestyle needs. One of my staple supplements is the VITA FREAK Multi vitamin. Now let me tell you that this supplement actually is beneficial. While on my week climb on Mount Kilimanjaro, Tanzania getting high-quality nutrition while on an
extended climb can be very challenging. VITA FREAK packs are an easy and
convenient supplement that one can pack and use while climbing/traveling.
VITA FREAK is designed to support every major system (immune, digestive,
cognitive, cardiovascular, etc). The VITA FREAK formula supports your
nutrition program by providing your body with the highest-quality vitamins,
minerals and mircro-nutrients. This is not only important during the climb
but also leading up to the climb (ensuring your body is in optimal health so
you can perform at your best).

No vitamins ever had an effect where I could actually feel a noticeable effect. I highly recommend this product – NO BULLSHIT!

Click this link to learn more about the product —LINK

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