Work It Out
Q&A
Why do I have trouble gaining weight and muscle mass?
Answer: Individuals who have trouble surpassing this task may fail to realize that they have the characteristics of an ectomorph, which is an individual who doesn’t gain much weight, or muscle mass, but is able to keep weight off. These individuals have special needs: they require more carbs (good carbs), like sweet potatoes, brown bread, brown rice, and any foods that are high in fiber. All sorts of vegetables are also great sources of carbs. These individuals also have to consume lots of protein, found in fish, chicken, steak, and many other meats, as well as nuts and beans.
Keep fat to a minimum; preferably, consuming good fats like almonds, olive oil, and fish oils.
First, you must get your nutrition in gear and load up on the goods, and once you have that organized, it’s time to get the hardcore training in perspective. Ectomorphs have trouble gaining mass, considering their bodies are food-metabolizing machines. They require heavy lifting, 6 to 8 repetitions, for mass gaining. But this only works if your nutrition is right. Locate a nutritionist in your area and make sure he or she is reputable.
Your local nutritionist will set your meal plan and guide you in what’s good to eat, which will help you towards your mass gains. Then it’s gym time, baby! Remember to stick to the old fashion training. Arnold, aka the Governor of California, didn’t get that great body without using his plan of attack. Stick to barbells and dumbbells-they are best for mass gaining. Machines are good, don’t get me wrong, but the free weights offer so much more to the body then fixed machines! Many more muscles come into play with free weights as opposed to machines. The bottom line is if you train light, your muscles will be tight and defined, but if you train heavy then obviously you muscles will grow and you will get the results you want!
/ By Mentor Diamo- A 24-year-old Fitness Trainer and Medical student specializing in cardiovascular pulmonary systems, based in New York City. MentorDiamo@aol.com
Getting in Shape: The Truth, the Mythology, and the Irritation
Getting in shape is like writing a research paper on the theory of calculus; for most it’s impossible because they don’t know where to start, but once you have an understanding the pieces of the puzzle fall into place quite nicely. Rest assured, the blueprints for fitness success are a lot simpler than one might think. As a certified personal trainer and current fitness competitor, I’ve conducted my own “tip of the iceberg” list of commonly asked questions and misconceptions pertaining to the ever-elusive body of YOUR dreams.
Question: What’s the best exercise I can do to tone up my abs and get rid of my love handles?
Answer: That’s tricky for a number of reasons. One reason would be the myth of “spot checking.” Spot checking is the belief that targeting one area with resistance training (i.e. toning your abs by doing endless amounts of crunches) is going to sculpt that area and get it in the shape you’d ideally like it to be. This simply is not true. “Spot checking” is great at toning the muscle, but the reason you can’t SEE the toned muscle is due to the FAT covering it. In that light, there is no singular exercise alone that is going to give you firm, toned abs (so stop wasting money on those 3AM infomercials!). The best plan of action when attacking your abs region is to make sure you’re incorporating balance in your training. Don’t just focus on doing crunches, also include your side obliques and lower back muscles. Make sure to include resistance training (free weights, cables, and machines) as well as cardio. If you’re balanced with your resistance training and cardio, and your eating is healthy and balanced, then that combination turns into a fat incinerator, which will ultimately lead to a beyond awesome midsection.
Q: What foods should I be eating to get in the shape I want to be?
A: Another tricky question. First, it depends on what your goals are, whether they are weight loss, weight gain, weight maintenance, or just an overall healthier way of eating. Everybody is different when it comes to eating habits, what time they can fit lunch and dinner in there, and how their body responds to certain foods. For example, my body responds very well to fat and protein sources, but bloats up when my carbohydrate level is too high. Others could have the same problem, but with fat sources being the cause of puffiness. Even still, some people don’t have the ability to keep any weight on at all no matter what they eat. It is for these reasons that I cannot tell you what foods to eat to help you with your goals, but I CAN give you a few universal rules that apply to everyone regardless of the shape you’re in or trying to achieve.
First off, always, always, ALWAYS, eat breakfast. I’m not talking a feast of eggs, oatmeal, lean turkey bacon, a piece of fruit, and a glass of OJ. Let’s get real… Most people don’t have that kind of time in the morning. Although a sit down breakfast full of your favorite breakfast foods would be nice, it’s rarely functional for the average person. If you “can’t sit down” and “can’t eat something,” get a meal replacement bar or meal replacement shake. EAS protein powder at Costco is a good example of a RTD (ready to drink) meal replacement, while Clif bars are a good morning starter as well. Breakfast gives you the kick start your body needs after it has been “fasting” all night. The average person has gone anywhere from 6 to 12 hours without eating by the time they wake up. At this point, food is a necessity. It’s like trying to drive your car to San Francisco from Santa Rosa with the gas tank reading empty. You’ll make it a short part of the way there, but sooner or later your car is going to sputter and crawl to the side of the road.
Second, practice balance when it comes to eating. Don’t leave anything out. Make sure you’re getting enough lean protein, whole grain carbohydrates, good fat sources, and fibrous veggies in your diet.
Third, make reading nutritional labels and serving sizes a habit. It helps curb overeating and also helps you learn the nutritional make up of most foods.
Last but not least, be sure to take a multivitamin! A one-a-day multi is absolutely fine, as long as you’re consistent. Your body needs the nutrients and minerals found in multivitamins, not to run on an optimal level, but an average level. It will help with energy levels throughout the day and put some extra pep in your step!
Q: I usually have an energy drink once a day, is that ok?
A: Not really. You’re supplying your body with a TON of sugar that in the long run is just going to bog you down right after the initial energy boost. Just imagine filling a measuring cup up to the 1Cup line with pure cane sugar, and drinking it. That is essentially what you are doing.
Few people know, however, that energy drinks give you energy by supplying the body with a blend of amino acids and nutrients that the average person doesn’t get on a regular basis. When received, the body has a field day with it, gets excited, and you experience a boost in energy. Once you are properly supplemented however (i.e. taking a multivitamin), you’ll notice the effects of energy drinks diminish greatly. Plus, you can save money! If you’re spending $2.99 a day for an energy drink, that translates into $83.70 a month. Even if you spent $2.99 every OTHER day, that’s still $41.86 a month. The average price of a 2 month supply of multivitamins? $10-$20 a bottle.
As stated before, this is just the tip of the iceberg. Apply these quick tips to your everyday life and in a matter of a week, I guarantee results, whether it’s more energy or body fat being shed. I guarantee it.
/ By: Josh Cox
Josh Cox is the creator and owner of “All Levels Training.” He is a massive weight dropper and current fitness competitor, with a lifelong goal of helping others making their fitness dreams a fitness reality. If you’d like to reach him, visit his page at myspace.com/alllevelstraining or send him an e-mail at AllLevelsTraining@gmail.com