By the time you read this, you may have seen the new Avengers movie once or even a few times. By the looks of things (namely the physiques of the heroes in the film) muscle is back on the big screen – real life superheroes replete with well-defined muscle and brutal strength (sans the CGI Hulk of course).

But wouldn’t it be nice to create your very own Avenger? Wouldn’t it be great to build a stronger, leaner and more muscled superhero body? Do you need a kick start training and eating plan to help get you there? Read on.

Below are three distinct training programs along with diet plans to build strength and muscle and then progressively getting you leaner and more muscular by the end of six weeks. The beauty of the program is that it shifts gears every two weeks to keep boredom at bay and to ramp up progress for continued results. Research suggests that periodically changing up a training program is actually a good thing. It keeps the body guessing and progressing!

Three Programs, Three Goals

The first two-week phase jacks up your strength. It uses heavy weight, low reps and long rest periods. It is designed for recovery, growth and strength gains. Mind you, it is not a powerlifting program, but one that with prime your muscles for the extra work ahead.

The second two-week period places greater volume on your body along with some heavy work. It is a transitional phase to prepare you for the next two weeks. Moderate weight along with a medium rep range with shortened rest periods will be on order. This phase combines strength with more volume for lean muscle gains.

The final two weeks are dedicated to a higher rep range with a few techniques thrown in to keep the intensity high. You will also be working faster with supersets as well for time efficiency to really push yourself toward the finish line. This phase is almost entirely hypertrophy-focused. You will build more lean muscle while strength takes a temporary backseat.

Three Phase Diet Plan

Attached to each phase is a diet plan to give you the best results for each goal. The first two weeks are not only all about recovery and growth, but also acts as a break-in period to get you in the habit of eating the right amounts of macronutrients at the correct times. Think of this time as building your discipline.

The second phase builds on that discipline and provides you with a shift to start the lean down process. It picks up where phase one left off by cutting down on carbohydrate and increasing healthy fats.  By the third phase you will be a fat-burning, muscle building machine able to utilize everything you eat for your specific goal.

Give the program below a try for the next six weeks. Feel free to modify it according to your experience level. You can try three different options:

1. Perform the program as is – six weeks then take a few days off and perform the six weeks all over again.
2. Perform the six week program twice back-to-back for a total of twelve weeks.
3. Perform each phase for three weeks instead of two for a total of nine weeks.

The choice is yours depending on your goals, time availability, upcoming events or just want to continue the program.

Create Your Own Avenger Program

Hulk Smash! (Phase 1 Training)

As mentioned earlier phase one is dedicated to strength and discipline building. Muscle and strength is the name of the game for the first two weeks. Perform the workouts over a four day period per week. Take a day off after two days of training. For example: Train Monday, Tuesday, Thursday and Friday with Wednesday and the weekend off.

Day 3: same as day 1

Day 4: same as day 2

Eat like the Hulk (Phase 1 Diet)

Note: Be sure to drink at least one gallon of water throughout the day.

Approximate totals: Calories – 3000 calories, 190 grams of protein, 400 grams of carbs, 70 grams of fat

Build Muscle Like Captain America and Thor! (Phase 2 Training)

By now you have begun to build a pretty sturdy foundation of strength with a little muscle to boot. Now it’s time to switch gears and turn our attention to packing on some serious muscle by building on our previous two weeks. The next two weeks will be similar in regards to adhering to the four days per week protocol, but now we will add in some volume and higher reps to really get the muscle to react.

Day 3: same as day 1

Day 4: same as day 2

 Rip it up like a superhero (Phase 2 Diet)

Note: Be sure to drink at least one gallon of water throughout the day.

Approximate totals: Calories – 2650 calories, 180 grams of protein, 300 grams of carbs, 65 grams of fat

Time to polish it up! (Phase 3 Training)

Now it is time to put the finishing touches on your new suit of armor! Supersets, reduced rest periods and higher reps are on call for the next two weeks. Get ready to ramp up the intensity and really blow out the muscle – but don’t worry, after all is said and done it will be worth the time, effort and sacrifice for a leaner, more muscular physique.

Note: Movements are paired according to convenience in a busy gym. A superset is when two exercises are performed back to back without rest. The rest period will be taken after each superset is performed.

Day 3: same as day 1

Day 4: same as day 2

Look like an Ironman (Phase 3 Diet)

Note: Be sure to drink at least one gallon of water throughout the day.

Approximate totals: Calories – 2200 calories, 180 grams of protein, 220 grams of carbs, 60 grams of fat

*A word about off days and supplements

On off days you will eliminate the post workout meal only on all phases of this program. Also, you may want to add in one or two cheat meals (preferably on the same day) on the weekend. Don’t go overboard, just eat enough to be satisfied and stop there. Don’t get off track too much and pig out.

One more thing about off days – it’s not a green light to get lazy. Go out and enjoy other activities: basketball, swimming or anything you just plain enjoy doing actively. This will not only keep your interest up in being active it will also keep your metabolism humming along.

If you want to include other supplements to the program other in addition to whey protein, 5 grams of creatine and 2-3 grams of beta-alanine can be added to both the pre and post workout meals.

About Last Night…

Last night was a typical back and biceps (plus rear delts for those detail-minded) workout for me. A higher rep day full of pull-ups, rows and curls oh my! Ah yes, a strength for me. I am a puller – a strong puller and my weak points are most pushing moves. I have never been a big bencher or a strong squatter (but I’m working on it).

This is all to say that I by no means go easy or loose on pulling things. I am always searching for new and unique ways to develop muscularity and mass all the while being safe so I can return the next day stronger and wiser – and get out of bed the next morning.

Enter the ole gym favorite to millions; the lat pulldown. After finishing close-grip pull-ups and Hammer Strength rows I proceeded to the ever popular lat pulldown machine (cable pulley). To my immediate left (the other lat pulldown station) were two, um, “gentleman” performing a wide-grip pulldown with about 90% of the weight stack yanking, bending, whipping and jerking the weight down. Impressive to many… not me.

I was inspired though! I decided to change up my perspective on the move and do it a little differently that night. Sure, I try to lift big with good form to add mass just like the next guy, but I wanted to try something unique and different and give my back a wicked pump of blood.

Try this:

Sit in the seat as if you are to perform a normal lat pulldown. Take a medium grip – not too wide. Grip the bar so that when you are in the “down” position your forearms are perpendicular to the floor.

With your upper body completely seated straight up, pull the bar straight down in front of your face about neck-level. DO NOT bend your upper body back or puff out your chest. Everything remains upright. It is a tough move so you may want to cut your weight by 50% OR MORE! I started LIGHT! Keep your abs tight and stay straight.

Here is the key. Even though you are using a lighter weight be sure to use wrist straps. This will help focus on the lats in this new position. Also let your elbows point slightly forward to engage the back more. The most important point is to pull with your elbows. Use your hands only as hooks (hence using the straps). This is imperative in feeling this where it needs to be felt. (Yeah I know, “That’s what she said!”) Squeeze the lats and keep your biceps out of it.

Give it a shot and let me know how you do. Yeah, you may look like a bit of a dork, but the results will speak for themselves. Oh yeah, those other guys heaving the massive weight? Well, they gave me some interesting stares and proceeded on with their back-breaking sets. Me? I had a tremendous pump of blood so I knew I did something right…

Everyone wants to do better. Over at PrimerMagazine I wrote some quick tips on how to improve on some simple challenges we all face when it comes to fitness, diet and health.

Check it out…

Some great pairings include:

• Incline or flat bench dumbbell and barbell presses with chin-ups, pulldowns or barbell rows
• Barbell or dumbbell curls with triceps barbell extensions or rope extensions
• Squats or leg presses with leg curls or Romanian deadlifts

We all, at one point in time, were a bit intimidated walking into the gym for the very first time let alone asking anyone for help regarding training programs, how to use the equipment properly and any other stupid (in our minds) question that came to mind.

You see personal trainers walking the floor, training, helping members and talking with potential clients but what about you?

Are the trainers approachable? Open for questions? Qualified? Certified?

My friends over at Primermagazine just ran a feature of mine about personal trainers and how to choose the right fit for your needs and goals.

Read on…

Walk into any gym, health club, fitness facility or whatever you want to call them these days and you will see a wide-eyed, unsuspecting new member being guided by the local, in-house expert personal trainer. You will most likely see one of two scenarios:

• The trainer you see across the way is busy, smiling, professional and helpful. He or she is willing, open and approachable. When talking to them, you hear a few well-explained scientific terms, are nationally certified and look you in the eye. They seem eager to help and will not push sales on you.

OR

• The trainer you see (if you see them at all) is sitting behind the fitness area desk or office, playing with their cell phone, watching the gym’s TV and seems closed off. He or she is a “clock watcher,” only concerned with what time their shift is over and could care less if anyone on the floor needs help. When talking to this individual, price of personal training sessions is the first line of business. Apathy is a word that comes to mind with this trainer.

Now, how to spot the differences on the surface (as mentioned above) is pretty easily done. All you really need to do is to look at a personal trainer in the same light as you would anyone else in the customer service industry. However, attributes such as being knowledgeable, skillful and accredited are a lot harder to reveal from a simple observation.

Below is a basic strategy to use when seeking out a qualified trainer at your local gym:

1. Visit the gym at your regular time and hop on the treadmill and watch. Identify the trainers with the values of the first trainer described above. Who is meeting and greeting the members and/or is busy training clients?
2. When available, approach this/these trainer(s) and ask about their experience, qualifications and certifications. Although not a requirement, do they possess a degree in a health/fitness-related field? Are they nationally certified with an accredited organization? Here are a few of the more reputable certifications:
   • NSCA: National Strength and Conditioning Association (NSCA-lift.org)
   • ACSM: American College of Sports Medicine (http://www.ACSM.org)
   • NASM: National Academy of Sports Medicine (http://www.NASM.org)
   • ACE: American Council on Exercise (ACEfitness.org)
3. When speaking with the trainer, are they open, seem honest and eager to genuinely help you? Body language is 80% of communication, so are they sending the right signals regarding your specific goals? Or are they just pushing training packages for you to buy?
4. When talking about your goals and getting started, ask the trainer about different modes of exercise such as cardiovascular training, strength training and fat loss strategies. Some of the newest fitness trends include cross training, circuits, stability training, core work, etc. Are they speaking this “language”?
5. Finally, when getting to where the rubber meets the road, will the trainer offer a free session or steer you in the right direction to begin as a courtesy? Ask if the club has any special offers pertaining to personal training. Negotiating a purchase should be in YOUR hands.

Now, let’s say you have found the perfect personal trainer. They are energetic, knowledgeable, qualified and ready to get you on your path to a better you.

Here are a few things to look out for after hiring a trainer and what they will expect from you.

The both of you should be on time. Being on time is critical and speaks volumes regarding both your and the trainer’s commitment to the program. A professional transaction of money has taken place so treat it as such. This not only goes for you but the trainer as well.

Put in the effort. The trainer you have chosen has all of the qualities you ever wanted, but it will take hard work and dedication on your part in order for you to truly succeed. The trainer will not do the work for you, but they should be there every step of the way. This brings me to the next point…

The trainer should not be working out with you. He/she is there to guide you, correct improper form, assess and observe your progress and answer any questions at any time. You hired a trainer, a coach – not a workout partner.

Does the trainer communicate? Are they easy to communicate with, open and honest with feedback? Do they send out emails, give you their email address and phone number and stay in touch when you or him/her are away for a significant period of time?

Finally, is it a positive experience overall? Yes, you will be working out, sweating, hurting (the good kind) and be challenged, but are you being pushed for the better, seeing results and looking forward to the next session? If you are serious about your goals and are willing to put in the work then it should become something that gives you confidence and self-discipline.

In our final installment of this series we delve into the often confusing subject of supplements. Here are just a few key tips on how to maximize on there benefits.

Supplementation

1. Good morning whey: Immediately upon wakening down a small whey protein shake 30 or so minutes before your solid breakfast meal. This will halt the catabolic state you may have undergone while sleeping. 20 to 30 grams should do the trick.
2. Pre whey: It’s also a good idea to get in about 20 to 30 grams of fast-acting whey protein 30 minutes or so prior to training. As said before, this can kick start the rebuilding process during training by saturating the blood with muscle-building amino acids.
3. Post whey: To keep the rebuilding process alive, take in 40 to 50 grams of whey within 30 minutes of training. This will ensure the starved muscle will have ample protein to draw upon.
4. Post training simple carbs: This would be one of the few times each training day to get away with taking simple carbs. As said in the nutrition section, Gatorade, fruit juice or even specialized supplements such as Vitargo are good choices. This quick insulin spike will aid in recovery.
5. Post casein: If it is in your budget, replacing around 10 to 20 grams of your post-training whey shake with a casein product may be a good idea. More research is justifying the benefits of this slow-digesting form of protein regarding immediate recovery.
6. Casein after dark: Another great time to ingest casein is before bed. Since you are virtually fasting for eight hours while you sleep casein is a perfect fix due to being a slow-digesting protein.
7. Creatine before: Everyone knows the benefits of creatine by now. It saturates the muscle with fluids, therefore aiding in protein synthesis, it can boost recovery between sets and workouts. Consume 3 to 5 grams with your pre-workout protein shake.
8. Creatine after: Again, another great time to shuttle nutrients in starving muscle is within 30 minutes after training if not sooner. Take in another 3 to 5 grams with your post-workout protein shake.
9. Glutamine: As one of the most abundant amino acids in muscle cells, glutamine aids in recovery by strengthening the immune system. 10 or so grams both pre and post training will help in the recovery process.
10. Carnitine: As another “supplement behind the curtain,” carnitine helps transport fats to the mitochondria of muscle cells to be burned as fuel. Try one gram morning, pre and post workout and again before bed.
11. ZMA at night: The combination of zinc, magnesium and additionally vitamin B6 has actually been shown to increase IGF-1 and testosterone levels. 30 to 60 minutes before sleep take 30 mg of zinc, 450 mg of magnesium and around 10 mg of B6.
12. The antioxidant C: With all of the hype surrounding the latest and greatest in supplement science, you cannot forget your foundation. Vitamin C is a powerful supplement you may never “feel.” It works hard to strengthen the immune system so you can come back stronger every time. Take around 500 mg with your post-training whole food meal.
13. The antioxidant E: Vitamin E has the ability to reduce muscle cell damage and helps with recovery. This antioxidant is also important for skin, nail and hair health. Go with 200 to 400 IUs with your post-training whole food meal.
14. BCAAs: BCAAs are made up of leucine, isoleucine and valine which are used for fuel during intense workouts thus preventing your body from scavenging hard-earned muscle for energy. At other times of day BCAAs help stimulate protein synthesis and ward off cortisol, the catabolic hormone that can scavenge hard-earned muscle. Try 5 to 10 grams upon waking and pre and post training.
15. Arginine: converted to Nitric Oxide (NO) in the body arginine is a powerful supplement with a host of benefits including increased blood flow allowing nutrients and hormones to do there job. Go with 2 to 3 grams upon waking, pre-workout and 30 to 60 minutes prior to sleep.
16. Give green tea a try: Green tea can inhibit the enzyme that breaks down norepinephrine resulting in higher levels of the metabolic hormone and increased fat loss. Combined with caffeine, green tea extract is one powerful and widely used natural supplement chalk full of antioxidants. A cup or so three times per day before meals can aid in recovery and help burn fat.
17. Try one supplement at a time: Taking every supplement in the book all at once is not a wise practice. How will you know which one works and which one is a waste of your time and money? Take one for 4 to 6 weeks and documents your results. Over time you will know well enough what you need for your specific goals.
18. Not all supplements work for everyone: Do not be surprised if a particular supplement works for your buddy and not for you. Everyone has a different metabolism so be patient in finding what works.
19. Give some supplements time to work: As said before, give a particular supplement time to do its job. Being impatient will not only waste of your time but your money as well.
20. Look to online retailers for the best prices: Online stores usually have a huge selection of your favorite supplements as well as commentary on there use and effectiveness. They are also normally cheaper and ship within a couple of days.

Last time we talked about training in BODYBUILDING TRAINING: 20 LESSONS FOR A BETTER PHYSIQUE.  This time we tackle the issue of nutrition with 20 more tips. Enjoy!

Nutrition

1. Eat plenty of protein: You’ve heard it before; take in around one gram of protein per pound of bodyweight. This is essential if your plan is to build instead of maintain muscle mass.
2. Eat the right kinds of protein: Make sure your proteins are from lean sources such as lean beef, lean ground meats, turkey, fish such as salmon and tilapia, chicken breasts, protein powders, egg whites with a few yolks, skim milk and fat-free or low-fat cottage cheese.
3. Eat the right kind of carbohydrate: Stick with complex carbs such as oatmeal, wheat bread, brown and wild rice, sweet potatoes, wheat pasta, and quinoa. This will ensure that your blood sugar stays steady throughout the day to supply you with ample energy for your hard workouts.
4. Eat healthy fats: Healthy fats are essential for many functions such as brain and heart activity, hormone regulation and energy. Get healthy fats from sources such as oily fish, almonds, avocado, natural peanut butter and oil dressings.
5. Eat your fruits and vegetables: Fruits and vegetables provide a myriad of benefits including a great source of fiber, phytochemicals, vitamins, minerals and natural sugars. For vegetables go for dark leafy greens such as spinach, broccoli, peas, and green beans and for fruits go with bananas, apples, cherries, blueberries and grapefruit.
6. Consume fiber: Consuming food high in fiber helps keep blood sugar levels steady and can aid in your goals of leaning up. Fiber provides bulk to foods, therefore making you feel fuller longer.
7. Don’t eat too much: We keep on talking about what to do. Well, here is something NOT to do: overeat. Give yourself just enough food to fulfill your protein requirements and to give you enough energy for your intense workouts and that’s it! Eating beyond your needs will result in fat gain.
8. Eat a surplus while bulking: This may sound contrary to the last principle but you need to eat a little more than what you maintain your current bodyweight with in order to gain muscle. Here is the main point: you only need around 200 to 400 additional calories to start gaining quality weight, not a buffet!
9. Eat into a deficit if dieting: The same hold true for the opposite. A 200 to 400 calorie decrease is all that is needed for your body to start burning fat for fuel. In other words, starving yourself will just make your body hold on to fat tissue.
10. Protein for breakfast: Make sure to get in some quality protein as soon as you rise in the morning. Something like some egg whites with one yolk will do the trick. Eggs are easy to digest and are an excellent source of amino acids. Research has shown that starting your day with a protein food will steady blood sugar and rev the metabolism for the entire day!
11. Complex carbs for breakfast: With that protein you need some energy. Complex carbs with a little fiber thrown in for good measure is perfect for stoking the furnace after an eight-hour fasting.
12. Carb fuel pre workout: Eating complex carbs an hour or so prior to training will ensure you will have enough energy to make it through your entire workout. Try around 50 to 100 grams of carbs.
13. Fast-acting protein pre workout: This is a good time to surge your muscles and blood with amino acids from a fast absorbing protein source such as egg whites or whey protein powder. By having this rush of protein you will pack the muscle with protein and be ready for the rebuilding process when you are finished. Consume around 20 to 30 grams pre workout.
14. Quick protein after training: The perfect time to start the rebuilding process post training is within 30 minutes of finishing. Taking a fast-acting protein source will guarantee that your muscles will get the muscle-building nutrients they need as fast as possible to grow larger and stronger. Consume around 40 to 50 grams of whey protein powder or egg whites.
15. Simple carbs post training: With your protein source you need fast-acting carbs as well. The simple sugars will enter into the muscle cells at a quick rate and will react with certain hormones to kick-start the rebuilding process. Try 50 to 100 grams of a simple carb source with no fiber such as Gatorade, white bread, fruit juice, or dextrose.
16. No fats immediately after the gym: Taking in fats after training will only slow down the absorption of vital nutrients trying to get to the broken-down muscle tissue.
17. Curtail the carbs at night: As the day progresses lower your carb intake. This will help keep the fat off and aid in fat burning. Have a lean source of protein with a healthy fat and a little fiber. A meat or chicken salad with avocado and oil dressing would be perfect.
18. Cycle calories: After a while you will hit a plateau in your efforts to either lose or gain weight. The body is incredibly adaptable and sooner or later it will fight change. Try cycling your carbs by having a few days of baseline calories then have a high calorie day followed by a low calorie day. This will keep the body guessing and help to continue your progress.
19. Cheat once per week: This is similar to the last principle. Have one meal or entire day per week of whatever you want-within reason. Of course don’t drink massive amounts of alcohol and fast food, but go ahead and eat some food you enjoy eating and have dessert too. This will shock your body out of its normal routine of eating, but just be sure to get back on your diet plan the following day.
20. Relax: Relax and be patient. Progress does not happen overnight. With careful planning and diligence your efforts will be rewarded so don’t worry too much about making giant leaps. Relax and enjoy the process.

Do you have any words of wisdom when it comes to nutrition? Comment below…

Do you need a refresher course in building a more massive, stronger and leaner body? We all know the basics of bodybuilding: lift heavy, eat the right foods and supplements and get plenty of rest, but at times we forget a few details that can make all the difference. A tip here and a piece of advice there can build up into one strong arsenal of knowledge. Little by little we can move beyond our limits and accomplish what we once thought were impossible. Here are 20 short reminders to get you to the next level in your quest for transformation. So find a seat, drink your protein shake and take a few notes, class is about to begin.

Training

1. Use compound lifts: Utilizing multi-joint movements such as bench presses, pull-ups, rows, shoulder presses, squats and leg presses in your routines will ensure you are hitting more than one muscle with maximum weight. This will help you become efficient in the gym.
2.  Rest between one to two minutes between sets: This will allow you to maximize not only your time but also the pump by keeping your muscles filled with blood and properly warm during the workout.
3. Use a weight you can handle: Be sure you are using a weight you have control of. Do not load the bar with so much weight that your training partner is helping on the first rep.
4. Use proper form: Make sure to use good form for each lift not only for safety but for function of your training. If you just throw the weights around you will not target the specific muscle.
5. For the majority of the time use a rep range of 6 to 12: This is the range typically used if muscle mass is what you are after, but strength will come also.
6. Try low reps occasionally: Every now and then try a rep range of 4 to 6 or maybe even throw some singles, doubles and triples in there to mix things up. But remember to use good form.
7. Try high reps occasionally: High reps can sometimes kick-start a lagging body part. Maybe try a high rep set or two at the end of a series of sets. Go as high as 20, 30, or even 50!
8. Train more frequently: For about four weeks or so train each body part twice per week instead of the usual once. You may need to reduce the volume a little but the change will be welcomed.
9. Train less frequently: The same holds true for those training each body part twice per week. Cut back to once per week every now and then and double up on your volume.
10. Try doing drop sets for stubborn body parts: Sometimes all you need is a kick in a certain area’s butt to get things going again. Use this technique on the last one or two sets of a movement. Perform a set as you would normally do it then strip some weight off and continue with your reps and you can strip the weight several times before the muscle is toast!
11. Use antagonistic supersets: This is the old technique Arnold used quite often. Superset chest with back, triceps with biceps, and quadriceps with hamstrings. For example; perform a set of bench presses and then without rest move over to pull-ups for a set. Alternate like this until you have completed all of your sets. You will not only save time but you will have a skin-tearing pump!
12. Once per month do an all negative workout: Reap the benefit of this intense technique by utilizing safe, but effective negative training. Have your partner help you up with a weight you cannot normally do for many reps then lower the weight slowly to resist the negative motion. Make sure to use a spotter, but if none is available use unilateral movements such as one-arm preacher curls, one-legged leg press and machine shoulder presses.
13. Rest/pause for the big lifts: This technique is great for the “big lifts” such as bench presses (all angles), leg presses, shoulder presses, and arm curls. Load a bar with a little more weight than you can handle for your normal rep range. Perform a set of 2 to 4 reps then rack the weight for 5 to 15 seconds. Perform 2 to 4 more reps and rack it again. Once more and you are done. One or two series like this is all you need for a particular movement. A smith machine can be your best friend at times like this.
14. Use forced reps sparingly: It is fine to use forced reps on the last couple of reps of your last set, but try not to attempt them on every single set for countless reps. Lift a weight you can handle with good form then after you have met failure have your partner help a little with one or two more reps.
15. Blast through weak points with compound supersets: A compound superset is when two sets are done back to back with different movements but for the same body part. This is a brutal way to “wake up” more muscle fibers to get it to react.
16. Use these intensity techniques sparingly: The last thing you want to do is run into the overtraining state. Use them once per week and one at a time.
17. Hydrate: Drink plenty of water while you train. We lose an enormous amount of fluid during training and it must be replaced if building a better physique is our goal.
18. Set a time limit: Some days you may feel like you drag in the gym. Try to get your whole workout in say an hour. This will prevent you from too much lag time and more productivity while training.
19.  Simplify: If you find yourself using every technique in the book, scale back and do straight sets of compound lifts keeping it simple for a few weeks.
20. Take off: Sometimes what everyone needs is a little well-deserved rest away from the gym to help recharge our “batteries.” After a few days away you will be ready to get back at it with a brand new attitude and muscle pump!

What are some tried and true lessons you have learned over the years? Comment below…

We all have the daunting, much-to-often task of changing habits at the most inopportune times of our lives. When it seems the most necessary is when we find ourselves low on the motivation scale.

There is a better, simpler way to tackle this affliction!

My friends over at PrimerMagazine.com recenly ran one of my articles outlining a simple single-step-at-a-time process to take the headache and frustration out of CHANGE.

The ancient Chinese Philosopher, Lao-tzu epitomized the principle of initiating action by stating, “A journey of a thousand miles begins with a single step.” This mindset, of course, can be applied to practically any sought-after goal whether scholastic, career-oriented or physical fitness.

When it comes to your state of fitness or lack thereof, simply beginning the seemingly impossible journey can seem extremely daunting, conjuring feelings of overwhelming helplessness and frustration. You then resort to the drastic “cold turkey” mentality; quitting a significant number of bad habits all at once in hopes to “nip it in the bud” and start off with both barrels blazing! Your new body and healthier life are just around the corner.

We all know where this leads – down the road of quick burnout. You’re back to square one believing that you’re just not cut out for such a monumental task. You conclude that it is too much to change, so why even bother?

It goes without saying that old habits are hard to break. This is especially true when faced with multiple habits needing change. We often pride ourselves on being labeled multi-taskers. Now enter single-tasking.

Single-tasking is simply a strategy used to change just one habit – no matter how small – every two weeks. Every two weeks you will only need to focus on a single task, tactic, rule or guideline you set for yourself in order to change your behavior regarding your fitness lifestyle goals.

Why two weeks? Two weeks is the perfect amount of time to spend on either eliminating a bad health habit or initiating a new healthy practice to better your overall well-being. In other words, you need two weeks to make the new habit “stick.” This can include a number of aspects as it relates to fitness and lifestyle change including physical, mental and even emotional.

Below are a few examples of single-tasking relating to different areas of health:

Physical:

• Eliminating sugary drinks.
• Exercising three times per week.
• Limiting carbohydrate intake at dinner.
• Getting up 20 minutes earlier in the morning to prepare a healthy breakfast.
• Eating balanced meals throughout the day to balance blood-sugar levels.

Mental:

• Reading up on nutrition from reputable sources.
• Taking a few minutes of personal time after work to de-stress.
• Meditation or some other form of relaxation at the end of each day.
• Writing down your day’s priorities to stay on track and be organized.
• Clearly defining your fitness goals and believing you will reach them.

These are just a few examples to choose from as the list can become virtually endless.

So go out there, choose one habit and get to work. Your new healthy lifestyle is right around the corner!

When I was a young(er) lifter than I am now I used to eat up the muscle magazines that came to the local stores in my town. This, of course, was before the prevalence of the internet with instant information – whether it be true or false. Those magazines were gold!

I once came across an interesting article titled The Greatest Leg Program. I could not wait to sink my teeth into what constituted the world’s best leg routine. Having grown up skinny, I felt my legs were a major weak point. I feverishly read through the pages to find no real leg program at all – not even a single exercise listed. Ripped off! A waste of my time!

Well, that was then and a few years ago when I was ignorant of the fact of what the true meaning of the article was. Looking back I can honestly say it was one of the best pieces I have seen written and it still holds true to this day.

It wasn’t about sets, reps, exercises and weight. It was about consistency, hard work and fortitude. It outlined the need to stick to a program, any program and see it through.

At times we all get frustrated over what the best split, rep scheme, and volume approach to use when it comes to training. Are we better suited for high volume or HIT-style? Should we use high reps or low reps? Compound moves exclusively or throw in some isolation work? I say yes to all!

My driving point is whatever you choose, stay consistent with it, work hard at it and believe it will work. If that means performing 10 sets of squats for the entire leg workout, so be it. Make them the most intense 10 sets you have ever done. Supersets, compound sets or high reps? Make the very best of it.

Stay with whatever program you are on for at least 4-6 weeks and monitor your progress. Then and only then will you truly know what is working and what isn’t.

Give yourself a checklist. Are your eating habits sound? Are you gaining strength? Are you gaining size (if that is your goal)? Are you energetic and motivated every time you enter the gym? Do you honestly believe what you are doing will work?

Be honest with yourself, reassess your progress and you will walk down your own path of progress.

What are your successes, triumphs, strategies and techniques for a better program? Comment below.

Now that you have somewhat of a grasp of what a basic training program looks (and feels) like you are now ready to wipe the slate clean once more – but this time it’s your eating habits that need a good housecleaning!

Below is a simple, yet effective diet plan to get you kick started in the right direction regarding gaining lean muscle mass without the unwanted fat that so many others will swear you have to gain in order to put on solid muscle. It utilizes several principles to ensure you are putting on lean weight while staying (or getting) lean.

This is not a bulk-up program. Instead, it is a long-term eating plan designed for long-term, quality results. Stick to these principles and get ready for a better physique!

• You will eat a substantial amount of protein: around one gram per pound of body weight.
• You’re protein will come from a variety of sources: chicken, turkey, fish, beef, dairy, whey protein powder.
• You will eat frequently: in order for your body to be fed at regular intervals and allow for proper recovery.
• Carbohydrates will be complex in nature: potatoes, rice, oats, green vegetables, fruits.
• Fats will be of the healthy kind: nuts, oils, avocado.
• Once per week you will cheat: this gives you not only a surge of calories to keep the body guessing, but it also staves off boredom and lets you look forward to the end of the week.

Lean Muscle Gain Plan

Meal 1:

2 whole eggs and an additional ½ cup of egg whites scrambled or 1 scoop of whey protein powder
1 cup of oats (dry measure) mixed with water, sweetened with Splenda and cinnamon
Coffee or tea (no sugar)

Meal 2:

1 cup of low fat cottage cheese or Greek yogurt
1 ounce of nuts (almonds, walnuts, etc.)

Meal 3:

4-6 ounces of turkey meat
2 slices of whole wheat bread
2 slices of low fat cheese
1-2 tablespoons of low fat mayonnaise
1 piece of fruit

Meal 4 (Pre workout):

1 apple
1 scoop of whey protein powder

Meal 5 (Post workout):

20 ounces of Gatorade , Powerade, etc.
2 scoops of whey protein powder

Or

12 ounces of chocolate milk (low fat or skim)

Meal 6:

6 ounces of fish, chicken, beef or turkey
1 large baked sweet potato or 1 ½ cup of cooked rice (brown or white)
Medium-sized salad with 2 tablespoons of oil dressing

A few notes:
- The above diet yields approximately 2800 calories with 200 grams of protein, 240 grams of carbs and 90 grams of fats (30%, 40% and 30% respectively).
- This diet is based on a 180-200lb individual training around 5 days per week, one hour per day.
- Adjust calories as needed:  Adjust up or down in total calories only by 200-300 calories at a time.
- Once per week a have a cheat meal or two. Anything you want – be sure to get right back on this plan afterwards.
- Mix all protein powders in water.

Good luck! Let me know what you think by commenting below…