“I have muscles now! …and fat. How do i get ripped?”

I recently had a similar question asked to me. As i thought about the answer i found an article from Aaron McCloud (i pasted it below for easy reading)

My remarks to the content of the article:
Intense exercise: do cardio in HIIT style: High Intensity Interval Training (ex: sprint your soul out for 30secs, lightly jog for 30 secs, repeat and as you “get used” to this then make a bigger split = 1min sprint your soul out, lightly job for 20secs)

Eat Frequently: I disagree with the author. It is quite helpful to eat frequently…but in small portions so take your normal three large meals and split them across 4-6 meals a day and if you can eat in equal intervals at the same time 5 days a week. Then your body is ready for “feeding time”. On the weekend you can eat more food to spike your metabolism. I did this for a month and lost 2% body fat. My meals were of a tapas portion and i ate 4 meals: 8am 12pm 4pm 8pm everyday day Mon-Fri and then ate whatever on the weekend but still strived towards high protein low carb. Never eat a ton of sugar, carbs, or general “crap” ie fast food, potato chips, or desserts. Also, stop drinking anything aside from water; orange juice has a lot of carbs and sugar. Instead eat a real orange as it provides more and falls under what i consider to be the blank food: food i don’t track in my daily carbs.

 

 

Article Below


Tips To Raise Your Metabolism – Burn More Calories & Start Losing Weight

If you want to lose weight, raising your metabolism should be your top priority. That way, whether you’re exercising or watching TV, you’ll still be burning calories and losing weight. So, just follow these simple and effective tips below to raise your metabolism. It will make your effort to lose weight much easier.

Gain More Muscle
Here’s one of the most difficult, as well as one of the most important methods of raising your metabolism. Lifting weights is simply the best way to gain lean muscle mass in order to boost your metabolism.

First, the extra muscle will burn calories simply by existing, so the more muscle you put on, the more fat you will burn. Pretty simple! Also, the weight lifting that you do to gain muscle mass will boost your metabolism since it’s intense resistance exercise.

Intense Exercise!
Intense exercise will boost your metabolism big time and it will do it much better than jogging or other low intensity exercises.

Jogging, walking, and other low intensity exercises will raise your metabolism for the time that you’re exercising. It takes energy to exercise and your metabolism reflects that. However, really intense exercise does so much more.

Intense exercise, such as sprinting or weight lifting, raises your metabolism for some time after the exercise. For really intense workouts, your metabolism might be increased from 24 to 48 hours after your workout! That’s great for boosting your metabolism! Also, intense exercise will encourage your body to spend some of its precious energy putting on muscle.

If you’re dieting, then it’s very difficult to trick your body into putting on muscle as well as lose weight, but your body will try. At the very least, it will maintain your muscles and keep them strong. Like I discussed in the tip above, gaining more muscle will help you raise your metabolism.

So, don’t do hours on the rowing machine, treadmills, and elliptical machines. Just do some kind of intense exercise, like sprinting or strength training.

What About Eating Frequently?
You might have heard that eating frequently raises your metabolism. This is true. But I don’t think eating frequently works very well for losing weight.

Your metabolism does rise if you eat frequently, but that’s only because your body is doing constant work. What work? Well, digesting the food that you keep eating, of course! If you’re dieting to lose weight (which, I think, is essential) you will get more bang for your buck by eating 5-6 smaller meals throughout the day. However, I find that this limits me to tiny, unsatisfying meals (yogurt and a hardboiled egg, 6 times a day. Really?) I’d rather just cut down on my food (calorie intake) and eat one or two real meals like steak, and use intermittent fasting to not eat until tomorrow.

But, if you’re dedicated to lowering your body fat down as fast as possible and any effort is worth it, then just eat your six tiny meals a day. It will increase your metabolism and help you lose weight.

Is That It?
Yes, that’s it. It’s actually more than enough. Gaining more muscle, doing intense exercise, and (if you’re super committed) eating 6 small meals a day, is really enough to raise your metabolism. This will help you lose weight faster, although you will need to cut down on your calorie intake if you truly want to drop pounds fast.

By Aaron McCloud

“I want to get in shape but don’t wanna be all muscular.”

So i hear this statement a lot when i get into a fitness conversation. Tons of people want to workout but a lot of them do not want to look like this:

Super Muscle Guy

BEEF CAKE!

And they don’t wanna be like this either…

Small Muscle Guy

Arms rollin on training wheels

So when i have someone show me a picture of what they want i usually get things like this:

The "Fitness" Guy

The "Fitness" Guy

Alright so how does one go from the training-wheel arms guy to the fitness guy? It is actually simple and involves really only one thing: dedication. Yep, that’s right. I’m not going to give you another workout plan or diet plan. I’m going to give you the basics.

The Formula

Diet

  • take your body weight number (or desired body weight number) and make that into grams of protein. For example, i weigh 206 pounds. I want to weigh around 210-220lbs, so i should be eating at minimum 210 grams of protein a day
  • But if you want to look cut, then take your body weight number (ex: 206lbs) and divide it by 2, thus 103. This is now your carbohydrate number (103 grams of carbohydrates a day). Do not eat more than that number.

Exercise

  • from my experience i do split routines. For example here is a 4 day routine i used to do, Monday (biceps, triceps, forearms), Tuesday (quads, hamstrings, calves), Wednesday (rest day), Thursday (chest and abs), Friday (Back, laterals, shoulders), Saturday (perfection day: work on weak areas), Sunday (rest day)
  • There are a million exercise programs out there, so just pick whatever one you want and do it for 3 months and see how it goes. Yes some are better than others but everyone’s body is different and everyone’s time commitment it different.
  • The magic number i have found: work out 4 days a week minimum, no matter what and do that for 3 months and then change up your routine.

What will The Formula do?

It will ensure that you have enough protein to build muscles and also ensure that your body eats it’s own fat. Eating such low amounts of carbs you will push your body into ketosis. The exercise will hit all the major muscles and workouts to ensure that you get a complete workout without necessarily over doing it. Remember you don’t build muscles in the gym; you build muscles when you are sleeping and resting. So a quick addition to The Formula is that diet is 70% of the battle, 20% is sleep and rest, and 10% is the gym. I mean think about it you eat at minimum 3 meals a day and that takes time to prepare and eat; you should sleep roughly 6-8 hours a night; and the gym is only 30mins to an hour of exercise.

Wait what is ketosis?

Want to get scientific? http://en.wikipedia.org/wiki/Ketosis. Plain english: your body eats it’s own fat. This is not a diet for life. This is a formula to use for around 3 months or until you get the results you want.

Resources

Here are my favorite fitness websites:

  • ShapeFit (great newsletters)
  • FitFinity (one of my friends who is incredibly knowledge and lives it)
  • Animal Pak (excellent workout programs, forum, and motivational articles if you like the warrior/badass mindset)
  • NutritionData (best way to know what is in anything you eat)
  • DailyBurn (absolute best way to track your food, progress, sleep, workouts, etc…)

Are you jealous that i’m zealous?

zeal |zēl noun : great energy or enthusiasm in pursuit of a cause or an objective

Ever had an interview question where they asked you to describe yourself in one word? Yea neither have I, but i’m going to add that into my interview questions now ;-). The reason why i use zeal to describe myself (and why i consider myself to be a zealous person) is because i have incredible energy and passion for life. I’m that guy who you see at 5:30am lifting heavy weights and then running around the park. I’m the one who when you ask what i do i give a response like, “I precisely pin-point the foods that are toxic to your body and guide you to better health,” instead of the hum-dum, “Marketing Manager.”

I am enthusiastic about what i do and helping others. So if i was asked to tell someone how my friends describe me, i would respond with words like immensely driven, contagiously motivational, and gleefully positive. I have big dimples because of how much i smile. One of my friends even used me as an example in one of their courses for someone that has made a positive impact in their life. They said i was just so happy all the time and positive in every outlook of my life.

Why am i making a blog?

Simple. The purpose of my life is to share my passion with the world and enjoy all the love that is around me. My passion is helping people through diet, exercise, and stress (the 3 pillars of health), and what better way to enjoy some love than to see people have breakthroughs in their own lives.

My outcome for making this blog is to share all the advice and knowledge i have gained through my life so that more people can benefit. I really want this blog to be a dialogue as well. So post your comments and ask me whatever questions you like! I will be posting new info at least once a month and answering questions or comments as quickly as i can.

Don’t know what to put in the comments? Let’s start simple: what is one thing you’re grateful for today?