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Here you will find fat-burning workouts, healthy recipes, total body strength training, workouts for boosting metabolism, stretching sequences, and more.

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Archives for May 2014

How To Use A Foam Roller: Quick Routine

For a long time, mobility work and stretching were not high priorities. I was interested in gains I could see, so lifting was my one and only concern for almost a decade.

Boy, was I wrong…

The impact that mobility work and stretching have made on my ability to function better overall and in the gym, has been amazing.

If only I would have implemented this self-maintenance type of work sooner, I would be even more proficient.

Now it’s part of my everyday routine, whether I train or not.

I have found that when you take care of your body by combining the right foods (whole foods) with some daily maintenance (foam rolling), you simply perform better. And this carries over into your everyday life, increasing the quality of it.

Foam rolling, also known as “myofascial release,” offers some huge benefits.

Top Benefits of Foam Rolling:

  1. Smooth and lengthen the muscles
  2. Break up adhesions and scar tissue
  3. Help your muscles relax
  4. Increase blood circulation
  5. Speed-up workout recovery and boosts performance

⚡ Related: Learn How to Foam Roll For Faster Recover

I STRONGLY encourage you to implement some foam rolling into your daily routine. Start with 10 to15 minutes and work up from there based on how your body responds.

You can find basic foam rollers on Amazon for under $20. The one I use in the video is made by TriggerPoint, it’s the GRID foam roller, and it starts at $40.

Implement the routine post-workout as instructed in the video. After a few weeks, come back and leave me a message. I would love to know how this is working for you. Also, check out HIIT MAX™, my training guide that is based on high-intensity interval training and proven to give you real results while providing challenging workouts.

How To Put On Lean Body Mass

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Are you a hard gainer or an athlete looking to put on some lean mass in the off-season?

Or perhaps you’re just someone looking to gain some lean body mass to keep yourself fit. No matter who you are, it’s important to use hypertrophy methods when working out.

Keep reading after the video to learn more about:

  • TUT
  • How to achieve TUT

What does that mean?

This means you are training with an external load (weights), and that you are training each set until your muscles fatigue.

With that in mind, we now have to look at time-under-tension (TUT), which means the amount of time your muscles resist weight during a specific set.

Time Under Tension (TUT):

  • 0 seconds to 20 seconds = Strength
  • 20 seconds to 40 seconds = Strength/Hypertrophy
  • 40 seconds to 70 seconds = Hypertrophy

So now that we know the desired training effect (i.e., lean mass gains), we need to change the stimulus enough to create the correct dose response.

If we are looking to use hypertrophy methods to increase lean body mass (LBM), then we need to make sure our TUT for the given set falls somewhere between 40 and 70 seconds.

⚠️  Are you ready to improve endurance and have a faster recovery time?
Be sure you are consuming BCAAs throughout your entire workout!

How Do We Achieve a TUT of 40 seconds to 70 seconds?

In order to create hypertrophy, we need to overload the eccentric phase using lower loads.

In the video, I go over both the concentric phase (shortening) of the lift as well as the eccentric phase (lengthening) of the lift.

Upon proper execution, you’ll likely experience a completely different training effect (immediate) than what you are used to.

While I certainly recommend varying your training between both strength and hypertrophy methods. If your goal is lean body mass (LBM), then adjust your training accordingly to favor the latter.

Remember, losing fat and/or gaining lean muscle takes time. So be patient. Stay consistent. Progressively overload the muscles and you will undoubtedly reap the benefits from this protocol.

If you want to discover challenging workouts that will give you great results, check out my training guides, such as HIIT MAX™, Real Mass, or Weights for Women. These are programs designed to keep you going and the results coming.

5 Nutrition Musts For Any Diet To Thrive

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Every diet I’ve ever read ALWAYS claims to be the best out there. I believe there are some solid choices and some others that are not so hot.

One thing I know based on hundreds of client trails is that there are 5 things that if implemented correctly will take any diet to the next level.

Maybe you are doing just fine on your current regimen… I can assure that if you take a minute to dial in the 5 things from this video, the diet you think is doing just fine, will be that much better.

Keep reading after the video to learn:

  • How much protein you should be consuming
  • How much water your body needs
  • What foods you should be eating
  • How often you should eat
  • And how to know what foods to stay away from

Nutritional Guidelines:

1. Protein Consumption (both male and female)

2. Hydration Status (this doesn’t include other beverages)

  • One-half body weight in ounces per day.

⚡ Related: Learn How Much Water You Should Be Consuming Daily

3. Food Quality (stick to whole foods from as close to nature as possible)

  • Lean meats, vegetables, nuts and seeds, a little fruit, little starch, no sugar.
  • This means nothing processed, no refined carbs, and no sugars.

4. Frequency (consistency is key)

  • Everyone’s schedule allows for something different. Don’t get hung up on having to eat a certain number of times because you have been told to do so.
  • The important thing is to get all of your macros in, whether that’s 3 square meals or 6 small meals. Consistency is what you are after here.

5. Food Intolerance Tracking (how you feel after each meal)

  • Be aware of how you feel. And make note of it. Most professionals don’t even go here. But, it’s so important to your long-term health and wellness.
  • Use a simple scoring system in your food log.
  • Then remove those foods from your diet for 21 to 30 days. You can reintroduce those foods to pinpoint your food intolerances, and then make your decision on whether or not to get rid of them all together.

By implementing the above, you will dramatically improve your diet, mood, energy levels, and even sleep patterns.

Give them a shot, stay consistent, and then let me know how they are working for you.

Want help with creating your own nutrition program? Check out our Custom Meal Plans and we will create a nutrition program based on you, your body and your goals.

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