Still stuck moving the same amount of weight? Any of these strength killers could be to blame.
Exercise is supposed to be a stress release, not something that creates more tension in your life. Yet that’s exactly what ends up happening when gains in strength and size begin to sputter. And without utilizing trial and error and critical thinking in your training, the road back to continual success can be long and frustrating.
If obvious causes for stalled progress have already been considered — namely, you’re inconsistent with how your train, eat, and rest — perhaps one of these seven reasons have been overlooked.
#1. Your Mechanics Are Off
When you’ve hit a wall there’s no better time to take a step back and rethink the way in which your body is moving compared to how it should be moving during specific exercises.
“The brain is a sophisticated thing that — if you allow it — will try to find the most efficient way to move through space while using the least amount of resistance,” says Dr. Paul Juris, Executive Director of the Cybex Research Institute. “So in many cases what people do is find solutions that limit the loading of the joints and therefore the muscle, and that’s not necessarily creating the best opportunity to make the system work harder. Take an overhead press with a cable as an example. If the cable is aligned straight through the center of the shoulder joint, biomechanically that’s not placing the load on the shoulder. So those muscles around the shoulder aren’t going to work very hard despite the fact that you’re moving in a way that it looks like you’re doing the exercise properly. Finding the right source to help you iron out kinks isn’t always an easy task. Unfortunately biomechanics isn’t something that’s taught very much in the fitness industry, but finding someone who knows it would be very helpful to you.”
#2. You’re Switching Things Up Too Often
Yes, your body is an adaptive organism that’ll stop responding if you fail to increase demands. But changing every aspect of every workout on a daily basis isn’t necessary, according to Dr. Juris. “Repeated stimulus over a 30-day period can help you get comfortable, confident, and learn the task more effectively,” he says. “However, there is value to changing the loading schemes. So, on some days work with higher loads and fewer reps, or lighter loads and more reps. I also like to throw in a speed day with lighter loads and fast reps.”
#3. You Might Have Hit Your Strength Ceiling
We hate to be the bearer of bad news, but there is going to come a point where you simply can’t get any stronger. If that weren’t the case, gyms would be overcrowded with Incredible Hulks curling Smart cars.
“As human beings we all have our own genetic ceiling,” says Dr. Juris. “So there’s only so much we can do without getting into some unsavory things.”
#4. You Only Do What You Enjoy
Often, instead of embracing what pushes our bodies to grow — maybe it’s performing Olympic lifts or running the rack — we find something less demanding, intense, or time consuming takes its place.
“I believe people have a tendency to do what they’re good at or enjoy,” says NASM-certified personal trainer Mike Giliotti. “So when I train my clients, I do the exact opposite. You don’t like squats? Well we start them. You don’t like deadlifts? Now we will do extra sets. When I see a weakness, I go right at it. Face your fear and break your wall. I really find this to be effective both mentally and physically.”
#5. Your Ego Is In The Way
Weightlifting can be an amorphous term. It’s your responsibility to figure out the necessary principals and methods needed to achieve your specific objective. So if you have not defined an end game, there’s no way you can accomplish your goal.
“’Powerlifting’ is lifting the most weight possible and has no concern with body composition, conditioning or the way the physique looks,” explains John Rowley, certified personal trainer and author of The Power of Positive Fitness. “So when you look at it from this perspective you can see why people don’t make gains in the gym. They avoid the bench press or other movements because they think they should be doing these big lifts. So if they can’t do 325 lbs. they skip the exercise when they should really be focusing on what the weight can do for their muscle — not the weight on the bar.”
#6. You Have No Idea What ‘Supramaximal Training’ Is
Supramaximal effort, defined as something that exceeds what is considered maximal, can make the body adapt by exposing it to a higher set of demands.
“While time under tension (TUT) is important for both strength and hypertrophy goals, it is the relationship of TUT to the resistance used that is truly important,” explains NSCA Certified Strength and Conditioning Specialist Brian Durbin, owner of Fitness Together of Mt. Pleasant, S.C. “An important note for those looking to increase muscle strength and hypertrophy is the TUT as a result from supramaximal training using eccentric (when the muscles lengthen) loading. The TUT component of eccentric loading days can be an excellent plateau-breaking tool and can also be invaluable for pushing the muscles and the nervous system to a new level of performance.”
Durbin suggests incorporating two days of eccentric supramaximal training for a two-week cycle. “It can completely revolutionize a training program and catapult results forward,” he adds.
#7. You’re Putting In Too Much O.T.
This especially applies to newcomers, but can be also become an issue when gym vets’ see their lifts flatline; they begin to overcompensate by adding more sets or reps.
“Putting muscle on requires you to lift weight correctly and with efficiency,” explains Rowley. “The key is get in, get the job done and get out. Newbies can confuse gains with time in the gym because it makes sense to them; however, I like to use the common analogy of the marathon runner versus the sprinter. You can train easy and long or hard and short. Hard and short adds muscle, but a long and hard session doesn’t do much for muscle gains.”
From: Zack Zeigler - M&F
When attempting to achieve maximal growth, many people make the common mistake of increasing training volume and intensity.
The way you train can affect your results. When attempting to achieve maximal growth, many people make the common mistake of increasing training volume and intensity. Instead, you should emphasize heavier movements, doing fewer reps and total sets and resting longer between sets.
Include the following tips to get the most from your program:
>> Emphasize heavy compound movements. These exercises -- deadlifts, bench presses, shoulder presses, squats and pull-ups -- are the most efficient for stimulating more muscle growth. Build your workouts around them.
>> Keep training sessions to no more than four per week. Training every day will burn too many calories and undercut the benefits of the overfeeding day. Train four times weekly and try to complete all workouts in 60 minutes or less.
>> Emphasize heavy weights in the 6 - 8 rep range. This range is best for stimulating muscle growth. Avoid high-rep sets, except for warm-ups.
>> Avoid detail and finishing movements. Single-joint, isolation movements are for refining, not building muscle mass. Drop the majority of them from your routine for this two-month program, except, of course, when training arms.
>> Emphasize free weights over cables and machines. Often, cable and machine moves are detail movements; most of these are not good mass-builders. Eliminate them during this program.
>> Keep cardio moderate. Don't perform more than three 30-minute sessions of cardio per week and keep it leisurely. You'll still get the heart benefits, but you don't want to burn too many calories, which will undercut the effects of your overfeeding program.
From: M&F
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For a bodybuilding enthusiast, there is no better place to be than alongside the thousands of fans who will fill the Orleans arena, cheering on your favorite Open & 212 Bodybuilding, Figure, Fitness, and Bikini athletes. If you can't make it to Vegas in person, you can still get it on all the action and not miss a beat, as FLEXonline.com delivers a live stream of the main events, brought to you exclusively by Amazon.com.
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CLICK HERE: Olympia Fitness & Performance Weekend
Friday September 18, 2015 at 7:00 PM
BIKINI OLYMPIA - Finals
FITNESS OLYMPIA - Finals
MR. OLYMPIA - Pre-Judging
Saturday September 19, 2015 at 7:00 PM
FIGURE OLYMPIA - Finals
212 SHOWDOWN - Finals
MR. OLYMPIA - Finals
Top 12 Protein-Filled Foods for Your Physique. The 12 most-effective muscle builders on the planet.
1 WHEY
Whey protein is one of the two proteins found in dairy products, the other being casein. Whey makes up 20% of the protein found in milk, but it’s the superior protein for muscle building because it’s absorbed quickly and causes a large and fast spike in blood amino-acid levels, which is exactly what you want when your body is looking to repair and build muscle fibers after exercise. Whey protein is rich in both glutamine—the most abundant amino acid in muscle—and branched-chain amino acids, which can fuel working muscles during exercise. One of the best dietary sources of whey protein: ricotta cheese.
2 CASEIN
Casein makes up 80% of the protein found in milk. It’s found in higher concentrations in cottage cheese and Greek yogurt. Casein’s unique effects arise from how it’s absorbed and digested. Unlike whey, casein is absorbed slowly, increasing but not spiking blood amino-acid levels. Casein’s anti-catabolic properties result from these sustained increases in blood amino-acid levels, which is ideal for optimizing the balance between muscle breakdown and muscle building. Research shows that casein eaten late at night can improve muscle building and recovery from exercise while you sleep.
3 PEA PROTEIN
This popular plant-based protein is easily digested and contains high levels of essential muscle-building compounds such as glutamine and branched-chain amino acids. One cup of peas contains nine grams of protein. Unlike many other plant protein sources, pea protein doesn’t contain anti-nutrient compounds that can inhibit the uptake of vitamins and minerals during digestion. Pea protein is also available in supplement form, and, while a common complaint of plant-based protein powders is related to their grassy and earthy taste and texture, pea protein powder is mild in both taste and texture.
4 CHICKEN
Chicken is the go-to muscle-building protein. It’s a lean source of all necessary amino acids and can be prepared in myriad ways. A six-ounce chicken breast yields 54 grams of protein and four grams of leucine, the amount needed to max out protein synthesis in a given meal. Chicken breasts and thighs have similar protein contents but different flavor profiles due to differences in their fat contents. Opt for boneless, skinless chicken breasts or thighs to minimize the time needed to cook and prepare this essential protein source.
5 BISON
Bison is a beef alternative that’s catching on more and more. Bison is markedly leaner than beef with a 3.5-ounce serving containing only 2–3 grams of fat compared with 8–9 grams in a comparable cut of beef. This also translates into bison containing 33% fewer calories than beef, making it a perfect protein source when you’re in the latter stages of getting lean and calories are at a premium. A study published this year found more favorable changes in cardiovascular disease risk factors when study participants ate 12 ounces of bison per day versus 12 ounces of beef.
6 SOY
Soy protein is one of the few plant-based proteins that contains all the essential amino acids. Some research studies have found soy protein to be equally as effective in building muscle as whey protein. However, soy protein contains around 15% less leucine, the primary driver of protein synthesis, than whey protein. Common sources of soy protein include tofu, edamame beans, and soy-protein supplements. Soy isoflavones, a class of plant-based compounds that can mimic estrogen, are removed from soy protein isolate supplements during the purification process. This makes them the soy protein source of choice for people looking to limit exposure to these phytoestrogens.
7 BEEF
Beef is an excellent source of total protein and key amino acids such as leucine. Beef’s protein content is also complemented by other muscle-building nutrients such as creatine and zinc. Grass-fed beef is generally leaner, but that withstanding there’s no difference in terms of protein quality. Grass-fed beef is also touted for having more omega-3 fats when compared with conventional beef. in addition to beef grab your protein by the nuts steaks and roasts, beef protein isolate is now available to people who want to reap the benefits of beef protein in protein-powder form.
8 QUINOA
Quinoa is an ancient grain famous for its protein content. Unlike most grains, quinoa contains all nine essential amino acids—the amino acids that your body can’t make; they’re also key for muscle building. Quinoa contains three more grams of protein per cup than brown rice, and brown rice doesn’t contain all the essential amino acids. That said, quinoa still contains only eight grams of protein per cup, so it shouldn’t be considered a meal’s primary protein source.
9 SALMON
Salmon contains slightly less protein per serving than chicken, turkey, or beef, but it makes up for this slight lack of protein by packing in the health-optimizing long-chain omega-3 fats EPA and DHA. Buying wild or farmed salmon doesn’t change the protein content but it does influence the fat content: Farm-raised salmon contains more pro-inflammatory omega-6s and fewer anti-inflammatory omega-3s than wild salmon. The protein and fat combination found in salmon makes it ideal for pairing with fibrous vegetables such as broccoli or asparagus for a simple, high-protein, carb-controlled meal.
10 EGGS
Egg protein has long been considered the gold standard of protein in research studies due to its high bioavailability. When eating eggs, it’s important to eat both the white and the yolk as almost half of the protein is found in the yolk. One whole egg contains 1.3 grams of BCAAs and 0.5 grams of leucine. Eggs also contain the highest level of leucine per gram of protein compared with any other whole food protein source you’ll find. Eggs are a cost-effective, versatile, and convenient source of protein. in addition to its protein content, eggs also contain vitamin D and cholesterol, which can help support muscle building. Traditionally people have discarded egg yolks out of fear that the cholesterol-laden yellows will increase your blood cholesterol levels, however we now know that the amount of cholesterol you eat has very little impact on your blood cholesterol levels.
11 BROWN RICE
Cooked brown rice contains five grams of protein per cup, and compared with other similar plant protein sources, brown rice is the second highest in BCAAs after quinoa. Brown rice is missing the essential amino acid lysine. However, this is easily made up in other places in the diet and isn’t a limiting factor in the gym. Brown rice protein powder is another popular plant-based protein supplement. A soon-to-be-published study from the University of Tampa found that a rice protein supplement yielded similar muscle-building benefits to whey when taken after weight training.
12 TURKEY
Turkey—the white meat, that is—is the leanest animal protein source you’ll find. (Dark meat from turkey is fattier, but not by much, with a 3.5-ounce serving containing only 1.5 grams of fat more than white meat.) Turkey can be used interchangeably with chicken in many dishes when you need a change of pace. While turkey is known for making you sleepy due to its supposedly high levels of the amino acid tryptophan, turkey actually doesn’t contain that much more tryptophan than chicken. Low-sodium, extra-lean turkey deli meat is an ideal choice if you’re often on the move and require a high-quality, ready-to-eat protein source.
From: mensfitness
Steve's life-long interest in physical fitness led him to develop the principles of Power Walking. He now uses that method of exercise to maintain his physique and well-being.
In 1982, Steve authored a best-selling book entitled "Power Walking" that many, many critics admired. The book has long been out of print but due to demand, we're pleased to announce that a new edition - with updated information and insights from Steve - is due for release in the Spring of 2005!
The following is an excerpt from the Society's April 1995 newsletter where Steve talks with well-known fitness writer John Little about the origins and concept behind Power Walking.
JOHN: Just how did you create Power Walking?
STEVE: Well, I wanted to do something that in no way would be jarring or damaging to the knees, because I was getting bad knees from running. So I thought, "Well, I think I'll use the progressive resistance principle instead of just using my bodyweight over a certain (mile or so) distance. I'll add a little weight to it and move it (my body and weight) over the same distance and get the same results."
I developed it almost accidentally as an aerobic exercise. I was training my Morgan horses to walk out real fast and had a couple of them trained very well. That's when some friends of mine said, "You know the country, why don't you lead us on a trail ride from Anza to Borrego Springs (which is about 30 miles through the mountains and desert)?" So I thought "OK.. I was in good shape and my horse was in good shape, but these other riders were not in very good shape: they only came out on weekends to ride, and their horses were not in that great of shape." Now, to make it easier for them, I conducted the ride cavalry-style, where you ride for 50 minutes and get off and walk beside your horse for 10 minutes.
When I got off my horse to walk, he (the horse) started walking out real fast; I had to lengthen my stride to keep up and was doing pretty well. But, I felt a little off-balance. I started swinging my free arm (the best I could). I was doing OK except then I was getting breathless. So I thought, "Well, I'll do rhythmic breathing." I would breath in for three steps, out for three steps, in three, out for three - it felt great! After the 10 minutes, I stopped and looked around; the rest of the riders were about a mile behind me. I thought, "Hey, this is a great aerobic exercise!" I mean I felt good, my heart was beating a little faster but not too fast ... you know; it was accelerated but not to dangerously high proportions.
My next phase was walking up hills, and then mountains, until I got in such shape that the mountains felt like hills and the hills felt like I was on the level. So then I thought, "Well, I've got to add weight to my body," and so I started adding ankle weights and waist weights and hand weights. I worked up from 1 pound in each hand to ten pounds in each hand - but ten was too heavy, it interfered with my stride. So I broke it down to 5 pounds and I've found that's the best. A person shouldn't walk with more than 20% of their bodyweight; 10% around the waist, and the rest pided between the wrist and the ankle weights.
JOHN: Would you be the "pioneer" in that particular field? Because I've seen other people come out with weights (i.e., "Heavy Hands") and courses trying to copy what you've originated.
STEVE: Yes, I am the sole pioneer in that field. They've copied my concept. I definitely came out with it before they did and I can prove it.
JOHN: Good, because I think it should be made clear on principle that you invented POWER WALKING, and that they merely copied it.
The newly revised edition of "Power Walking" is available for sale in our online store in both paperback and a limited edition hardcover. (stevereeves.com)
You can also find information on Power Walking can be found in Steve's book "Building the Classic Physique - the Natural Way".
From: stevereeves.com
Quality muscle gains can be undercut by an off-course meal plan. Here are the five worst nutrition blunders you can make — and how to correct them.
When you’re trying to add quality muscle mass, you have to make sure your entire muscle-building regimen is catered to achieve that goal. The main areas to consider include your nutrition plan, training program, supplement plan and recovery protocol. As you’ve already learned from the training element of this superfeature, “5 Biggest Offseason Mass-Building Training Mistakes,” you need to emphasize heavy, compound movements when you’re trying to maximize muscle gains. [Melissa – We may need to tweak the wording here once we have the title for the complementary article. JH] Even if your training is impeccable, however, you may not be supporting your hard work in the gym with the smartest nutrition strategies for your body. In fact, many committed bodybuilders set themselves up for failure by making nutritional blunders.
A common explanation is that some guys are so gym-focused that they forget to take care of business when they aren’t lifting. Keep in mind, however, that you can’t grow if you’re going off-track during the other 23-or-so hours of the day. To help you get back on track, we’ve identified the five biggest nutrition mistakes bodybuilders make when trying to add quality mass — and we’ll show you what you can do to correct each error.
MISTAKE #1: Inadequate Workout Meals
The meals you consume in the window beginning approximately an hour before your workouts and then within the range of 30 minutes to two hours after your training sessions are the most critical meals each day for maximizing growth. It’s crucial that you understand the appropriate food choices to make during these pre- and post-workout time frames to take full advantage of your hard work in the gym.
Negative Effects: When you don’t give your body the specific nutrients that are necessary before your workouts, you might have less energy when you train, particularly near the end of your sessions. If you aren’t taking in appropriate foods after workouts, then you won’t be providing your muscles with all the raw materials needed for maximal growth. In addition, you won’t recover as quickly or efficiently, and you won’t be able to train as effectively in subsequent workouts because you haven’t reloaded your muscle glycogen stores.
Solution: About an hour before you work out, eat a whole-food meal that consists of equal parts protein and moderately fast-digesting carbs, such as white bread or bagels that contain little to no fat or fiber (as both slow digestion). Or, if you prefer, take in a protein shake with fast-digesting carbs (sugar) shortly before you train. Either way, the glucose from the carbs will provide you with an energy boost during your training session, and the protein will get aminos circulating in your system to help facilitate muscle building after you finish training.
No later than 30 minutes after you finish your workout, you should consume a similar meal — whey protein and dextrose are ideal. At this time, you can take in more sugar than protein. Strive for about ¼ gram per pound of bodyweight from protein and somewhere between ¼–½ gram of sugar per pound. For example, a 200-pound bodybuilder should get in about 50 grams of protein and 50–100 grams of sugar. The specific amount of sugar will depend on your individual daily caloric needs. A whey shake with 50 grams of sugar will contain about 400 calories, and one with 100 grams of sugar will contain about 600 calories. Keep in mind that hardgainers typically need more total calories than guys who tend to add bodyfat easily.
Shortly after you consume your post-workout shake (about an hour or so later), eat a whole-food meal that consists of protein, slow-digesting or starchy carbohydrates (brown rice/yams or pasta/rice, respectively) and fats (from meat or healthy forms such as oils and avocado).
MISTAKE #2: Inconsistency in Your Nutrition Program
If you do a great job of following your nutrition program some days but fall off the wagon on weekends or on days when you aren’t training, you’re significantly undercutting the benefits of all the hard nutrition (and gym) work you’re doing on your best days. We’re not saying you need to consume the same foods every day, but you do need to have a nutrition strategy for each day that falls in line to help you achieve your overall goals.
Negative Effects: At best, you won’t make progress with your physique as quickly or as effectively when your nutrition program is erratic. At worst, if your meal plan is very inconsistent, you may actually take a few steps back, as your body may not maintain what you already have. In other words, you could be losing muscle mass, adding excess bodyfat or both.
Solution: Make sure you hit your target zones for calories and macronutrients every day of the week. You won’t get any results if you undereat on some days and overeat on others, simply trying to “balance” out your program by going to the opposite extreme to make up for what you did the day before. To help keep your intake consistent, drink protein or weight-gainer shakes at other times of the day such as between meals to keep your caloric intake in the appropriate zone. You can also take in somewhat higher caloric “junk” meals once a week or so — just make certain they don’t catapult you way above the amount of calories you need for ideal growth per day or per meal (keep in mind that no single meal of your 6–7 meals per day should contain more than one-third of your daily caloric intake).
MISTAKE #3: Overeating
Think about it — what type of mass are you trying to add? Obesity is one of the biggest health problems in America, and even those in MuscleMag world aren’t immune to it. If you want to add quality muscle mass, you have to consume more calories than you need for bodyweight maintenance, but at the same time, if you eat beyond a certain threshold, you’ll just be adding excess bodyfat. It also matters — tremendously — what types of calories you choose to consume. Another factor that’s crucial is how many meals you take in each day, and how many calories you eat at each of those meals.
Negative Effects: Don’t just eat lots of food for the sake of getting bigger. The logic behind mass-gaining nutrition isn’t that simple. If you eat too much food each day, or you stuff yourself with too much at individual meals, ultimately you’re going to gain unwanted bodyfat. Your body can use only so many calories at a time, so any excess may end up getting converted and stored as fat.
Solution: Establish your caloric-intake baseline for maintenance — generally this number is somewhere around 3,000–4,000 calories a day for a 200-pound bodybuilder. Now, add about 25% more calories to that when you’re in a mass-building phase, taking in 3,750–5,000 calories a day in this example (or the amount that’s right for you, depending on your weight and whether you consume fewer/more calories for maintenance). In addition, split these calories fairly evenly over 6–7 meals per day. Again, no single meal should have more than one-third of your daily intake because when you take in huge amounts of calories in one sitting, they’re much more likely to find their way into bodyfat storage than they are to be used as energy or to fuel the muscle-building process.
MISTAKE #4: Not Eating Enough
While it may seem contradictory, this mistake and Mistake #3 are indeed two separate problems for different bodybuilders. Some guys eat too much while others eat too little overall. Most people don’t commit both (if you do, however, you’re also an offender of Mistake #2), and, of course, human nature dictates that hardgainers tend toward undereating. If this sounds familiar, you’re actually making a nutritional mistake in the area of your greatest challenge.
Negative Effects: This dietary mistake compounds the genetic predisposition that you’re fighting against. Many hardgainers try to make up for their nutritional shortcomings by training harder at the gym. But, guess what? Doing so only burns more calories, tearing down muscle tissue without the nutritional support necessary to recover and build muscle mass. The end result is an increased difficulty to add and sustain quality mass.
Solution: Regardless of your body type, you should schedule enough recovery time and rest days in your weekly training split to encourage mass gaining. Then, you need to put a big emphasis on taking in the appropriate amount of calories and macronutrients your body needs to grow. If you tend to undereat, try concentrating on liquid calories when your appetite isn’t large enough to comfortably consume all the whole-food calories you need to add mass. Take advantage of pre-bedtime to get in a quality meal that’s high in protein and dietary fats (avoid carbs at this time of day, as they’re more likely to be stored as bodyfat — even if you’re a hardgainer). Also be conscious of the other mistakes noted in this article, such as taking in too many calories at one meal.
MISTAKE #5: Overemphasizing Protein at the Expense of Other Beneficial Calories
What? Is MuscleMag seriously telling you to eat less protein? Of course not. What we’re saying is you need quality calories that come from a broad spectrum of different foods and macronutrients. By no means do you need to cut your protein; instead, what we’re saying is there’s a limit to how much protein your body can use to fuel your muscles for optimal growth during a mass-building phase. While protein is the key macronutrient for muscular development, many bodybuilders focus too heavily on this fact and end up neglecting the other crucial macronutrients needed for growth.
Negative Effects: When you overemphasize protein at the expense of other nutrients, you’re providing a skewed ratio of materials that your body can’t use maximally to carry out all the processes associated with mass gaining and growth. Your body needs not only protein, but also the drivers of growth (carbs and dietary fats) that are necessary to put these aminos to use. Essentially, when you prioritize protein too much over carbs and fats, what you’re doing is akin to buying twice as many materials as you need to build a house, and then forgetting to hire someone to construct it. There are different schools of thought on how much protein is too much, but the general recommendation is to consume no more than 1.5 grams per pound of bodyweight per day. Taking in more than that amount may undercut your appetite for other necessary macros. The excess protein will eventually be converted to fuel, but that’s an inefficient and expensive way to provide your body with the energy it needs.
Solution: Consume at least 1 gram of protein per pound of bodyweight daily during the offseason when you’re trying to add serious muscle mass. Understand that consuming protein beyond 1.5 grams of protein per pound of bodyweight becomes an inefficient way of supplying your body with fuel. When you’re in a mass-building phase, strive to get in only up to about 30% of your daily calories from protein. This means a 200-pound bodybuilder who consumes 4,000 calories a day for growth should consume up to 300 grams of protein (300 grams x 4 calories per gram = 1,200 calories, and 1,200/4,000 = 30%). Of course, that same bodybuilder who needs 5,000 calories a day for growth can still consume 300 calories per day from protein (1,200/5,000 = 24%).
By Steven Stiefel - musclemag
Steven Stiefel is a health, nutrition and exercise writer who lives in Los Angeles. His work has appeared in numerous national magazines. He’s the author of Weights on the Ball Workbook and Fit in 15.
What if I told you how to lose all your unwanted body fat in just two short weeks with little or no effort?
Well, dream on, buddy. It ain't gonna happen. Losing body fat takes work. There are no shortcuts or magic pills (yet). But I will let you in on an effective way to lose bodyfat without turning into some automaton that sits on a stationary bicycle for hours on end daydreaming about the things it would rather be doing.
Granted, most of us are not competitive bodybuilders who have to diet for competitions. For some people, this is powerful ammunition to stay in a perpetual "growth phase" 52 weeks a year (i.e., eating lots and lots to hopefully divert some of those nutrients into muscle mass). For others, it's just an excuse to turn into a lard butt.
Try this simple test to determine whether or not you're carrying too much body fat. Take off your shirt in the gym. If a group of people suddenly stop what they're doing, fall to the floor, and begin frantically churning out ab crunches, it's a pretty safe bet you're approaching the tubby stage. Wearing long-sleeve baggy shirts and sweat pants to the gym during a 100 F heat spell is another indication you've spent too long in the bulking phase.
Here's what I'm proposing: commit eight measly weeks of your bodybuilding life to shedding excess fat and see if you don't look and feel a ton better. If you don't like the idea of doing aerobics, I understand your reluctance. I have good news for you. I've discovered a "better way" to burn off that unwanted bodyfat. And it takes only 4 to 15 minutes a day! If you think it's something you can deal with, then try sticking with it, and I bet you'll be wearing tank tops to the gym in no time. After all, the leaner you get, the bigger you look. Before long, people will be accusing you of all kinds of pharmaceutical indiscretions. ("I just know that sum' beech is on somethin'!")
Besides, shedding the excess fat to expose your muscularity is a great way to gauge your progress, sharpen your eating habits, and best of all, stimulate you psychologically so your workouts will improve, and you'll experience a burst in muscle growth!
No Mo Slow-Go Cardio!
I know, I know, you already spend enough time in the gym. Your friends and family, prone to exaggeration, already think you have a little cot in the back of the gym with all your Inspiration photos tacked on the wall. Nonetheless, I'm going to ask you to add aerobic exercise to your workout schedule. Don't worry, though, I'm well aware the prospect of spending an ass-numbing hour on the exercise bicycle is not a pleasant one. Most bodybuilders, myself included, are an action-oriented breed. We can't stand to wait in lines, think FedEx is too damn slow, and have a hell of a time sitting down long enough to write an article.
Our need for high levels of stimulation make the prospect of low-intensity aerobic training almost intolerable. Truth be told, I can force myself to sit on an exercise bike for an hour, but I'd really rather shave my head with a cheese grater! Slow-go cardio training is worse than watching golf on television. I want action. I want a physical challenge! I'm a man, not some fluff-ball, pee-in-the-cedar-chips hamster mindlessly spinning a wheel in a cage.
If you're like most "aerobicizers," you probably haven't noticed too much of a difference. And the prospect of spending even less time is probably puzzling you. After all, we've all got some of that "more-is-better" attitude. Listen, too much aerobics burns muscle! Take a look at the vast majority of women who take aerobics classes after work: do they ever transform their physiques? Rarely.
What we need is a different approach to aerobics—something that keeps us interested, takes only a fraction of the time, and melts off fat more efficiently than low-intensity endurance training. Well, I've got just the program. It's called High-Intensity Interval Training (HIIT). It's an aerobic training program I specifically designed for bodybuilders. The premise is simple: rather than waste time exercising at a slow pace, hoping the fat melts off before you die of boredom, you alternate intervals of moderate-intensity aerobic exercise with periods of near-maximum effort. (As I mentioned earlier, each session takes no longer than 15 minutes, tops.)
Scientific Studies Show HIIT Works
For years, we've been told low-intensity aerobic exercise is the best method for ridding the body of excess fat. I'm here to tell you that's not the case. You knew deep down, anyhow, that busting your butt burned off more fat than an exercise that allowed you to read at the same time, didn't you? Well, research shows our instincts were right.2,5
The reason this low-effort theory of aerobic exercise came about is a study showed low-intensity exercise burns a greater percentage of calories from fat as opposed to carbs;1 however, when high-intensity exercise is practiced, the research showed the percentage of fuel from carbs is increased, while the amount of fat utilized is greater than or equal to that burned during low-intensity exercise.4
In research, HIIT has been shown to burn adipose tissue more effectively than low-intensity exercise—up to 50% more efficiently!3 In other words, HIIT speeds up your metabolism and keeps it revved up for some time after your workout. The bottom line is HIIT training burns a greater number of total calories than low-intensity training, and more calories burned equals more fat lost. What I'm suggesting is you forget about the "calories burned" readout on the stairstepper or Lifecycle; if you practice HIIT training, the majority of calories burned will come after your workout!
Another reason low-intensity training became popular is the average, where's-my-remote-control American has no tolerance for high-intensity training. But, of course, if you're a weight trainer, high intensity is a part of life.
Add HIIT to Your Schedule!
One of the great things about HIIT training is it can be applied to all sorts of activities—in or out of the gym. Personally, I like running stairs or sprinting, but it can also be done on a stationary bicycle, a stairstepper, or any activity where you can alternate periods of high intensity with periods of low intensity.
The following outline is a general routine for boosting fat loss, one that's worked well for me. Of course, you'll have to develop at your own pace according to your level of cardiovascular fitness. If you follow the program properly, three or four HIIT sessions a week should produce significant fat-burning effects. To prevent overtraining, try to incorporate the program on your weight training "off days." Your HIIT program will likely be most effective if performed first thing in the morning on an empty stomach, but if you can't do it in the a.m., do it at noon, night, whenever!
Let's assume you're going to apply HIIT training to running sprints or stairs, like I do. I work in intervals. For instance, I'll jog for a set amount of time, sprint for a set amount of time, followed by more jogging, more sprinting, and so on, until I've trained for a certain amount of time. (These intervals are outlined in Tables 1 and 2.)
Every other workout, you'll add another minute to your HIIT session. For instance, your first two HIIT sessions during week one will each take only four minutes. On the third workout of week 1, you'll add another 30-second sprint followed by a 30-second jog. Every other workout thereafter, you'll add another minute's worth of HIIT training until finally, by the end of week 8, you'll be doing a 15-minute HIIT session.
Of course, depending on your age, level of fitness, and how badly you want it, you'll periodically have to replace one of the jogging or sprint intervals with a brisk walk. After the 30- or 60-second "break," your heart rate will hopefully come back down off the ceiling, and you'll be ready to resume your sprint and jog intervals.
Let's say I'm just beginning. I'll put on my sweats and Nikes and grab my stopwatch and head out to the track. Table 1 indicates I'm supposed to begin with one 4-minute cycle. This cycle is listed in Table 2.
There. That's it. Only four minutes! That's all for the day! After doing this same program twice the first week, I'll add another 60 seconds to my HIIT training, just as indicated in Table 1. Every third HIIT workout is a little more intense, requiring that I add an additional 30-second sprint and an additional 30-second jog. No matter, by this time, my heart and lungs are starting to handle it.
As the weeks go by, I'll gradually add more and more minutes to my HIIT training, until finally, at the end of week 8, I'll be doing 15 minutes nonstop. By that time, the lines between my abs will be so deep I'll have to periodically clean the lint out with a Q-tip. (So that's where I dropped my car keys!)
The important thing to remember is sprinting is a very intense exercise. If you haven't tried to sprint for 30 seconds since you were a kid, you're in for a shock. Don't take off like you're doing a 40-yard dash. A groundskeeper will likely bury you on the spot where you collapse. Thirty seconds of sprinting should get you close to halfway around a quarter-mile track. Although you should ultimately strive to push yourself to run at 90% of your maximum, pace yourself as necessary in the beginning.
However, if you are not a well-conditioned athlete/bodybuilder, by all means, check with your doctor before starting a program like this.
HIIT the Bike or Stairstepper
High-intensity interval training can easily be applied to riding the stationary bicycle or stairstepper with only slight modifications. As the "sprint phases" tend to be a little less strenuous on the bicycle and stairstepper because of the limitations of the equipment, you'll want to jack up the intensity. In other words, don't use level one or two on either machine; instead, try to do at least level five. Start with a 4-minute "ride" during week 1, alternating between 30 seconds at 50% maximum-level effort and 30 seconds of 90% effort.
Each week, add a couple of minutes to the total amount of time you spend on the bike or stairstepper as detailed in Table 1, using your judgment to determine if and when to jack up the intensity level higher than five.
Don't HIIT the Dessert Tray!
This is a great program, but obviously, it's not going to work if you don't pay equal attention to your food intake. I'm not advocating any 1,000-calorie-a-day diet because that's the kind of thing guaranteed to eat up muscle mass faster than one of those strains of flesh-eating bacteria. Instead, reduce your calories only by about 300 to 500 below maintenance levels, and don't go overboard on fats or carbs. (FYI, "maintenance intake" for me is about 2,600 calories a day. So when I'm cutting up, I eat about 2,300 calories a day. I'm 5'9" tall, weigh 195 to 200 lbs, and my bodyfat was at 5.5% after my last HIIT cycle, which I felt was pretty good.) By the way, to maximize the fat-burning effects of HIIT, don't eat for about one hour after your workout. Then have a balanced protein- and carb-containing meal or supplement shake.
Conclusion
Of course, if you're content to do it the old-fashioned way and spend the better part of the day getting intimate with a bike seat and the rest of the day spreading baby powder on your chafed thighs, go ahead. Somehow, the idea of sitting on a bike and going nowhere is a little weird to me. It's like going into the garage and getting behind the wheel and pretending you're going for a Sunday drive. I'll take a high-intensity run on the track or up some stairs any day. But if I have to get on a bike or stairstepper, let me get it over quickly, so I can get back to my computer and work or go home and enjoy a little R&R.
After you've completed an eight-week HIIT cycle, give it a rest; take a couple of weeks off from doing aerobics. Then start a new cycle if you want to get even more cut. I think you'll be quite pleased with the fat-burning effects of this exercise technique.
Tables 1 and 2
References Cited
1 S.M. Phillips, "Effect of Training Duration on Substrate Turnover and Oxidation During Exercise," J. Appl. Physiol. 81.5 (1996) : 2182-2191.
2 B.B. Rasmussen, et al., "Effect of Exercise Intensity on Skeletal Muscle Malonyl-CoA and Acetyl-CoA Carboxylase," J. Appl. Physiol. 83.4 (1997) : 1104-1109.
3 J. Smith and L. McNaughton, "The Effects of Intensity of Exercise and Excess Post-Exercise Oxygen Consumption and Energy Expenditure in Moderately Trained Men and Women," Eur. J. Appl. Physiol. 67 (1993) : 420-425.
4 A. Tremblay, et al., "Impact of Exercise Intensity on Body Fatness and Skeletal Muscle Metabolism," Metabolism 43 (1994) : 814-818.
5 D. Vavvas, et al., "Contraction-Induced Changes in Acetyl-CoA Carboxylase and 5'-AMP-Activated Kinase in Skeletal Muscle," J. Biol. Chem. 272.20 (1997) : 13255-13261.
