You've heard it time and time again, "Bro, you have to eat 6-8 small meals a day to increase your metabolism. It's like putting wood on a fire.". As much as this analogy might make sense, its not true.
Your metabolism and/or metabolic rate isn't dictated by how many meals you eat in a day, but rather how much LBM (Lean Body Mass) you have. The more muscle you have, the more calories you burn. Thus the more muscle you have, the better your RMR (resting metabolic rate) will be.
A simple example to understand what I'm saying is this: If you eat 3 meals a day with a total calorie count of 2400 calories, then the next day you had 8 meals that also had a total calorie count of 2400 calories; your body doesn't work any harder digesting and breaking down that food. You use just as much energy burning 2400 calories at 3 meals as 2400 calories in 8 meals. Simple as that.
Reference Lyle McDonald's article for an in depth review:
So I'm going to touch base on how to fix the two common problems when it comes to dead-lifting. How to get a better lockout at the top and how to get a stronger pul from the bottom.
Now for me I had a weak point of trying to pull the weight from the ground. The heavier I got the more I would struggle pulling it from the ground but once I got past the knee, it was an easy lockout.
Simple fix: Incorporate this little tweak in your routine. Stand on a 3" box platform and perform your deadlifts. You wont use nearly as heavy weight as first so start much lighter and gradually build up. This technique will allow you to get a better range of motion and make you stronger so that the next time to you go back to deadlifts on the ground, you will be able to pull the weight much easier since you are used to puling it a farther distance from the platform!
If you have a problem with lockouts, then use either a smith machine or regular squat rack and set the stoppers right at about knee level. Load the bar up (you will be able to put much more weight on this since you're only performing half the movement) and perform the second half of a deadlift like you normally would. Doing this will allow you to pull A LOT more weight and build incredible lockout strength so that the next time you get that bar past your shins, it will be an easy finish!
And that's it! Also, never never never never deadlift or even squat in shoes. You want to be the closest you can to the ground so the cushion in shoes will make you rock back an forth. I squat and dead lift barefoot but there are shoes that have zero cushion.
My PR deadlift - 495lbs
Have you ever been around your family and friends and once they hear you talking about losing weight or going to the gym, they all suddenly become fitness experts and start giving you advice? Ya, I been there too.
One of the BIGGEST and most ridiculous thing I hear over and over again is spot reduction. SO DUMB! I have been learning about fitness for 6 years and I have yet to find a study or miracle workout that allows for this. I’ve heard it again and again and again: “If you want to lose weight on your legs all you have to do is squats” or ” If you want abs just do some crunches and the fat comes off”. This is all bull****.
Sure, you can target muscles and build them, but you cannot pick a body-part and remove fat by working it out. Fat loss only occurs in a calorie deficit. If you want your Ab’s to be seen, then remove that fat by a proper nutrition plan and exercise routine that doesn’t revolve around that body-part. You could do 1000 sit ups and if you are fat, YOU AREN’T GOING TO SEE THEM! So save yourself the time and embarrassment and do the research before you become the joke of the town telling people to exercise that body-part to see it. Or you can come find me and I’ll slap you and then give you the right advice.
Good luck everyone! Spread the word!
I'm going to call this Food Busters! I am tired of all the horrible training and nutrition advice I see and hear being passed down from trainer to clients. The information that's being passed along is so idiotic and untrue that these people should be hit with a tack hammer! So few days I will post a food buster and training
Food Buster #1
Eating every 2-3 hours does NOT increase metabolism and help you get gains faster. This my friends, is a myth. If you don't believe me then Google it and find all the studies that prove it does nothing. It wasn't until I started having 3 big meals a day that I started making gains in muscle while maintaining low body fat. I did the 6-8 meals a day for years and I have had more gains from the 3 big meals a day, along with a few shake meals a day as well. I do not consider the shakes as meals because they're predigested meals.
Another thing people don't realize is that when you eat every couple hours, you're putting your digestion track through a lot of unnecessary work. And believe it or not, having your body work to digest so much so frequently is only taking precious energy that you could harness throughout the day for other activities.
One thing to remember is that all macros digest differently. As you may or may not know, protein takes more energy to breakdown than fat or carbohydrates thus making protein more thermogenic than others. Hence the reason why high protein diets have always been so popular! Hopefully you all will take this into thought! Please Google this so that you know this is not BS!
Hey everyone! I am currently in a contest, "Physique of the Week", and I would appreciate it if you could vote for me! Help out a fellow fitness enthusiast! Support system!
I am the 3rd one down, just click the "Like" and thats all!
I will be competing in the NPC Men's Physique Division, on June 9th! I figured since this is the first time I have every competed on stage, I would keep track of a few stats and show everyone the progress I will make and the journey ahead of me.
Starting weight: 205lbs at 8.5% bf
Goal Weight - 190-195 at 3.5-4.5% bf
Cutting weight has never been a problem for me in the past, however, I have never had to get this strict on my diet and pay very close attention to water retention, sodium loading/depleting, carb cycling etc. So I am very curious as to how well this will go, and come June 9th I pray that my subcutaneous water out!
As far as training goes, still keeping it fairly heavy now and keeping that intensity higher than ever. Wish me luck! I'll do weekly posts about my experiences and progress.
Motivated Motivated Motivated
What up peeps,
I just wanted to write up a little piece on the poplar ingredient added to pre-workout supplements, 1, 3 dimethylamylamine. Is it safe? IMO, after research, yea it's absolutely safe. Companies have been adding this because of it's ability to increase energy levels and enhances your focus in the gym. Studies have shown it's effectiveness, so they say. However, keep in mind that dimethylamylamine, was invented for nasal decongestion. What does that mean for us lifters? Well that means that instead of our blood vessels being dilated and giving a good pump, it's actually doing the exact opposite and compressing the vessels, no good. I've fallen victim to this nasty drug myself.And the reason you probably think your preworkout formula is so good and that 1 3 dimethylamylamine is awesome, is probably due to the high amounts of caffeine in it. I've been using Gaspari's SuperPump MAX for about 2 weeks now and absolutely love it, 1,3 dimethylamylamine free! It could be my mind playing tricks on me, but I feel as though I get a much better pump without that 1 ingredient. You might notice a lot of companies are starting to take that ingredient out of their preworkout's, so if you actually like it, you might wanna stock up on your Jack3d and HemoRage, haha. Well in conclusion, I suggest you experiment and go out and find a supplement that is free of that blood vessel constrictor! And let me know if you experience anything different. Later!
I would also like to note, that caffeine is also a vasoconstrictor as well, but it is also a vasodilator and that outweighs the negative part.
Best Regards to all,
I hope everyone has had a great start to the new year and have new short and long-term goals. I know I have made new goals, so I'm calling this blog, My 2012 Bucket List! Maybe my new goals are the same as some of yours, or maybe I'll encourage you to do the same.
Short Term Goal ~Compete~
I've been wanting to compete for a little over a year now. But I was confused and needed guidance. With a little help from fellow bodyspace member Sean Harley, I am ready. Luckily, Sean lives just a few blocks from me, so this makes things easier! I realized something over this past year, you can't always doubt yourself. Putting yourself down, or thinking your not good enough is the start to a downward spiral. So with that in mind, I am going to compete in Men's Physique divisions and see how I place. First show, June 9th, 2012. Gotta start somewhere!
Short Term/Long Term Goal ~Start a small online personal training business~
This is a BIG thing. I really want this. Not in it for the money, I sincerely care about helping people. And I figured since fitness is such a huge part of my life and I have a wealth of knowledge and first hand experience, what better way to help people. It's an amazing feeling knowing you have helped someone in one way or another. Personally, I have helped a few people lose a great deal of body fat with simple instructions. My best friend Pat, lost 25lbs in 2 months training side by side with me and following my nutrition advice. I can't wait to hear more success stories from future friends/clients!
Wish me luck everyone! I hope everyone has an amazing 2012 and that you all succeed with your goals!
I would like to take a moment to give a shout out. I would like to sincerely thank all the judges that
scored the entries for the 2012 ARNOLD TO TRAIN WITH RICH GASPARI CONTEST, and scoring me
with the 1st place prize of 1 years worth of supplements! On a more personal level, I would like to
thank Rich Gaspari for making such quality products and helping me on my path to achieve greatness.
I never thought in a million years that I would win this, or anything for that matter, but it still didn't stop
me from trying and looks like the big guy in the sky blessed me. Thanks again for everything!
I've had a few inquiries about my ab routine. Let me first state this, Ab's are made in the kitchen. Everyone has ab's. How developed they are will come from training them. But seeing them is from what you eat.
First off, I absolutely love to switch up my workouts..especially ab's since they like to adapt fairly quickly. I work my ab's 2-3 times a week at a high intensity. I use ab routines kinda as my cardio.
Sample day for me would be this: All these performed in a giant set fashion
Hanging Leg Raises Controlled - 3-4 sets till failure
Rope Crunches- 3-4 sets till failure
Decline torso twists (sometimes weighted)- 3-4 sets 12 reps each side
Then I might finish with this:
Plank-3 sets till failure
Side Planks- 3 sets for 45 sec. each side
Thats just a sample day. I switch up a lot of exercises and sets but i always keep a fast pace. Sometimes i do one day upper ab's then the next day lower abs. I might work the full spectrum of the abdominals or i might pick on certain areas. Anyone has any further questions feel free to ask! I would love to help anyone out!