Back in the swing of things

What's up everyone? Feeling awesome so far back in the gym. Def. feel like I'm already making some progress already, which is awesome. Muscle memory is an amazing thing especially if you were all natural from the start. Right now I'm pretty much focused on just putting the size on not really the "cut" look. I MIGHT get back into competition mode but will see, until then getting that nice size back!

7/4/2013

Where I've been/why I haven't posted

Sorry I haven;'t posted everyone, I've been so busy. I took a solid month off at the gym because I hurt my shoulder again but I'm back! Expect some quality posts, and as always, if you have any ideas for me to write lemme know!

My terrible week may 20-26th

So guys, I must say this week has royally sucked. I hurt my back really bad in the beginning of the week so I went really light and I didn't do legs. This really messed me up and I was no good until Friday :/ Hopefully this week I'll be able to get myself together in the gym and be able to go hard and shock the muscles a bit. I had a really weird pain in the lower left side of my back, I must of pulled something.

Flex Friday! !

3 top reasons that diets fail!

1. You look at it as a punishment- Diets are meant for more then just losing extra pounds. It's meant to make you feel good, more focused, and of course healthier. You'd be surprised how eating healthy can change your outlook on a lot of things, how much more focused you are without all the fillers from bad foods, and how good overall you will feel. Instead of thinking about it as a terrible thing, think about it as a nutrition list. Don't eat the same thing over and over again make sure you switch it up. Trust me there are TONS of foods that are in your calorie range.

2. You eat to little- I hear so many people say "I can't eat I'm on a diet" So they basically starve themselves and then guess what? THEY GORGE UNTIL THEY CAN'T EAT ANYMORE A COUPLE DAYS LATER. Eat how your suppose to, don't starve yourself, because it won't last long. People have no idea what food can do physically AND mentally.


3. To much cardio- When people are losing weight, I see them just doing cardio and then doing some more cardio. Guess what? LONG periods of cardio for an hour or more turns your body catabolic which means you start to lose lean muscle. Now mainly women may be thinking right now "I don't care about muscle I just want to be skinny" well I don't know about you but I don't like my women flabby which is exactly what will happen when you lose lean muscle, its called skinny fat. You NEED lean muscle to look good and feel good not just skin. Make sure along with your diet and your weight training/class exercises your not doing to much cardio. Ever see people who lose a lot of weight and they have a lot of loose skin? That happens because of to much cardio and because of point number 2, eating to little.

10 healthy lunches for women and men

1. Chili Spiced Salmon Salad
2. Berry Goat Cheese Salad
3. Curried Chicken Salad with Apples and Raisins
4. Chicken Piccata
5. Open-Face Chicken Club Sandwhich
6. Double Plum Baked Chicken
7. Singapore Chicken Rice
8. Thai Spicy Beef
9. Chicken and Chickpea Stew
10. Tangy Pineapple Chicken



All of these recipes are targeted for your fitness goals of lean muscle and no fat, Enjoy!!

Anyone else feel stronger after a nice cheat meal?

So last night, I was just craving pizza lol... Well actually I've been craving it for a good week and a half now. I decided to get a pizza pie with a friend of mine, and I ate 6 slices LOL. Yeah I know super bad right? Well I thought it was good until I was sitting there pregnant with pizza. Today I went to the gym, and wow I just felt good. Felt strong, replenished, and all that. Anyone else ever feel like that after a nice cheat me?

Same circuit training workout

Hey guys, here's a sample circuit training workout you can do for some extra cardio. It gets the heart rate going and the blood pumpin!

Perform these exercises one after another with a 30-45 second rest between each. Each time you finish all four exercises then go again. Perform this 3 times.


Burpees 30 seconds
push ups 30 seconds
crunches 30 seconds
squat jumps 30 seconds

Current training split of May 2013

Monday-Chest/Back
Tuesday-Shoulders/Arms
Wednesday-Legs
Thursday-Chest/Back
Friday-Shoulders/Arm
Saturday-Legs
Sunday-OFF


-Monday-Friday I perform abs
-Four sets with each body part
-First set always warm up
-Fourth set always heavy 4-6 reps

A couple of good things about casein protein

Some people may wonder what casein protein is when they are going to pick up their new jug of whey protein. Casein protein is actually pretty essential depending on how into fitness you are. Ever wonder what happens to your body when you go to sleep? Your not eating every 2-3 hours so your body goes catabolic right? Yeah sadly (even though sleep is important) so here are two things casein protein is good for.



BEFORE BED- Before bed is the main reason people take it. If you have a shake before bed it is a "long lasting" protein so it helps your body from not going catabolic while you sleep.


AS A SNACK- If your on the go and forgot your snack and are scared your going to go over the 2-3 hour limit of not eating, casein is great. Since it is long lasting it will act like a little snack, whey protein will to but you have less time to get something else in your stomach since whey protein is fast absorbing and your body digests it very quickly.




If you got a couple bills to pay and moneys kind of hard for you at the time you need it here is an alternative. Take your whey protein and mix it with milk. Since milk is a slow digesting product it will act KIND OF like a casein. The whey is fast absorbing but the milk helps it counter act a little. That's just a suggestion if you don't have the cash to buy the casein at that time.

My wheels: P

Why flexing/posing IS actually important for your gains.

So, you ever see those people in the gym just flexing and posing in front of the mirror? Yeah some of them may just be show offs but some may also be doing it because they know their stuff. Did you know that Flexing/Posing between each set actually HELPS with your striations and vascularity? Yep. Arnold said it himself "Your chest will never have the amount of striations it could have if you don't flex" this goes for men and women and every body part. Legs, chest, shoulders, arms, back. Flexing actually helps! So in between your sets instead of just sitting there try to do some flexing then go to your next set, I bet it will feel a lot more painful ;]

Why cheat meals are important and what to remember

People may think, why are cheat meals important? There are two main reasons why I think they are.


YOU'RE BODY GETS USE TO GOOD FOOD- Yes believe it or not, you're body will get use to the process. Ever wonder why you go to the bathroom more after you eat bad food? (Yes it sounds gross but its true) It's because you're body needs to flush out all the bad, after all what's coming out of you is considered "waste". If you're body gets to use to not pushing that waste out, it will stop. You want it to push that waste out because you want to continue to get the bad out of you and keep loosing weight.


YOU NEED TO KEEP YOURSELF SANE- How many of you go on a strict diet, are good for about a week or two, than go and pig out on food because you feel like you're going crazy? Yes its not only you who feels that way! Food does something to our minds, kind of controls it in a sense. If you don't have any bad foods you will go crazy and gorge yourself. If you have 1 cheat meal a week you will keep yourself sane. Think of it also as a reward for all you're hard work. One cheat meal won't hurt you're progress, it will in a sense improve it!



Remember with you're cheat meals though, they are cheat MEALS not cheat let me go out and eat all I want.


1. Don't gorge yourself.
2. A cheat meal is 1 or 2 slices of pizza and a diet coke NOT a whole pie and a whole liter of pepsi.
3. Try to have it early in the day, not late or right before you go to bed.
4. KNOW WHEN TO STOP, don't eat 4 cookies then say "omg I need more" and eat the whole box.

This is 10 percent luck, 20 percent skill, 15 percent concentrated power of will, 5 percent pleasure, 15 percent pain, and 100 percent reason to remember the name!

Jerzfit is officially up and running!

Check me out guys! www.jerzfit.webs.com


I'm going to be doing some online coaching which I'm pretty excited about.

Putting in some heavy lifts in you're training routine

There are a couple of known ways to train

8-12 reps is "muscle building"
2-6 is "strength
12 and up is "high volume" or "burning out"


Regardless what you're goals are, you should add some strength sets or strength exercises into you're training, why? I'll tell ya why!!


1. You get more density in the way you look. Yeah its nice to be cut, muscular, BUT you can pretty much tell the difference when someone is more dense looking than someone else. For instance, look at dorian yates. Of course he's big, BUT look at how dense and thick he is compared to everyone else. You want the soft look? Of course the dudes don't! So get some strength workouts in.


1. You wanna be stronger right? Some people may say "I don't care about strength, I care about lean muscle" okay me to of course. BUT how are you going to get more and more lean muscle if you stay at the same weight with you're 8-12 reps? You can't change you're body if you don't change you're training plain and simple. You need to get stronger so instead of doing 40 pounds of 8-12 reps you can do 50 pounds of 8-12 reps.

A right bicep/front delt shot and a front shot

A few pointers to remember while getting you're body ready for summer '13

Drink enough water- The more water you drink, the less you're body holds! So make sure you're staying hydrated so you're vascularity can come out more.


Not doing to much cardio- Obviously cardio is important for fat loss, but it can also be a big way to lose lean muscle. Make sure you're not going over an hour 5-6 times a week. Also make sure you're getting in good nutrients afterwards.


Not eating heavy carbs passed 7:00 P.M.- Don't want those carbs to just be sitting there, carbs are for energy. If carbs are just sitting it will turn into fat.



Don't stuff you're face with alchy- Yeah summers a big time to party, but either you wanna party or you want a nice body. Partying comes with a unfriendly friend, FAT.



Eating every 2-4 hours- Make sure you're eating properly, and by properly I don't mean 1-2 meals a day!! You want you're metabolism going? You want to look lean? Eat like you're suppose to so you're metabolism knows what its doing.

April 25th 2013

Leg day!

Why counting calories isn't always the right way to do it!

This may come to a surprise to some people, but I'm going to explain to you why it may not be the best way to do it. Understanding how your body will use the calories you consume can help you in setting up your nutritional program. JUST counting calories will not make you lose body fat. The heat liberated from a particular food, whether it is fat, protein, or carbs, is determined by its particular molecular structure, and this structure determines its thermogenic effect. The higher the thermogenic effect of any particular food, the higher your metabolic rate. You should always know what your eating but more importantly, know how your body will use your consumed calories.



www.jerzfit.webs.com

Exhausting a body party that won't grow

Shoulders are really important for a lot of poses mainly the front/back double bicep. Here's a great way to grow those side delts that don't wanna come out.

You do 1 handed  side lat raises on the machine (jungle gym). In the middle of each set take two dumbbells and hang them at you're sides. Lift them up 10 inches and hold it there for 30 seconds. After that go back and do you're side lat raises. Its a great way to keep a constant pump and bring those striations out in the delts.

Make sure you're writting you're workouts down.

I feel that this is a big deal and I NEVER see people with a journal at the gym. While you're working out you should have a notebook to be writting down all of you're workouts. If you just go in the gym and do whatever how do you know you're results? How do you know if you're getting stronger, whats working for you? It's more than important to do this. Just like taking pictures and taking measurements you NEED to write down you're workouts. If you want to know the kind of progress you're making strength wise AND to know what workouts work the best. Also lets just say you write a new workout, and you're not making progress from it. At least you can go back and say "okay lets switch this back over here and see what happens" so if you're not making progress you know where you went wrong.

4 BIG mistakes people make in their cutting diet!

Not enough small portions- When people diet they think to eat the least as possible and they kind of starve themselves in a way. Instead of eating 2 meals how about you train eating 5-6 small meals, why? Because when you eat 5-6 small meals every 2-4 hours you're metabolism speeds up. When you only put two meals into you're body how does you're metabolism know what its suppose to be doing?


To much cardio- Did you know that after 60 minutes of cardio you're body is realistically not burning fat anymore, its burning muscle? You ever wonder why people who lose weight rapidly from doing cardio get loose skin? This loose skin is FAT. That happens when you lose literally all of the muscle and the water in that area and its just fat. Keep cardio to 30 minutes 4-5 times a week because the cardio isn't whats going to ultimately kill the fat, the diet is.


Not enough water- You ever notice that the more water you drink the more you pee? There is a reason ya know! The more water you consume the better because you're body will get rid of it all because it doesn't need it because you're feeding it a lot of water which means you will lose water weight! You're body only holds on to the water because it needs to... But if you're constantly giving it to the body, it doesn't need to!


Not doing any weight training- Ever hear the term "lifting will make me bulky" Yeah BLAH BLAH BLAH, are boxers looking to be bulky? No they need to be quick to fight. Are golfers looking to be bulky? No they need agility and flexibility to be able to swing. Are Swimmers looking to be bulky? No they need speed and quickness not bulky muscles... But guess what? THEY ALL WEIGHT TRAIN!!!!!!! Just because you lift weights doesn't mean you will get bulky. It is a PROVEN fact that weight training BURNS MORE CALORIES than cardio does. Do yourself an awesome favor, get a good amount of cardio in AND weight training and see the beach body come out in no time.


Any questions? Email me anytime at jerseyfitness92@gmail.com :)

I'm starting online coaching for people who would like personal training but can't afford the big prices!

Hey guys, so I decided to give a little to the people who want fitness in their life and are having problems getting start. Personal training is a lot of money to pay for so I'm here to give you a little bit of a break. I decided that why not do some online coaching? I will write you up a workout, diet, and supplement list for you're goals and needs. Here are the prices:

Workout- $50.00
Diet- $55.00
Supplement list- $50.00


If you would like two of these for example a workout and diet or a workout and supplement list it will be $80.00

If you would like all three it will be $105.00 (You're getting one free)


You can contact me at jerseyfitness92@gmail.com if you're interested :)

Feeling awesome.

Wow what a day, great workout and great luck. I might be getting trained by the same people who train Victor Martinez!! Can't wait to step on stage its going to be awesome. I also got offered 2 jobs today in the fitness industry! This is an amazing feel and I'm glad I'm finally getting what I deserve.

Supplements for bulking and cutting

FOR BULKING

1. Multi Vitamin
2. L-Glutamine
3. Whey Protein
4. Creatine
5. BCAA's (Branch Chain Amino Acids)
6. Fish Oils

FOR CUTTING

1. Multi Vitamin
2. L-Glutamine
3. Protein
4. ZMA
5. Thermogenics
6. BCAA's (Branch Chain Amino Acids
7. Fat Burner
9. Fish Oil


Now, do you need these supplements? No its not that you NEED them (Except protein) but if you want to get the most out of you're fitness you do need them. You can still make gains without all of this stuff but it certainly helps A LOT, more than you'd think. If you have any questions about this stuff please let me know.

My mix of supplements I've been using

- Dstunner for my pre workout

- Amino x for my BCAA's before my workout as well

- L-Glutamine with my pre workout and with my protein shake

- MuscleMeds Carnivor protein after my workout

Biceps

Pretty cool fact about biceps. Everyone hears sometime in their life that arms are the easiest thing to over work in the gym. Well did you know that biceps are one of the fastest recovering muscles? It's pretty cool actually. You shouldn't do 8 exercises in one day with them because they will over work BUT if you're biceps are lacking you could hit them 2-3 times a week.

Ambition in bodybuilding

There are a few things that you need to know when you want to be a bodybuilder. I don't have all the knowledge but I do know a little and here it is.

- No partying

- No drinking

- No drugs

- Eat clean

- No desserts

- Gotta sleep 8 hours

- At least 6-7 meals a day

- Protein shake after you're workouts

- Supplements include whey protein, glutamine, BCAA's, vitamins, fish oil, pre workout


The list goes on and on, my point is? Study, study and study. It's a whole different world you need to focus on if you want it bad enough.

Make sure you're getting enough rest time

I know that a lot of people don't go to the gym, let alone go 7 days a week... but some people do. It's not good to not have enough rest time and I'll tell you why.


1. You're muscles need time to break down and rebuild.

2. You're body needs time to rest so you don't over work yourself

3. If you don't take at least 1 day a week off you will not grow!

Drop Sets

I just want to give a little run down about drop sets. If you are having problems gaining some lean muscle than try these. lemme explain a little bit about them and give it a shot

Lets just say you're doing dumbbell curls. You would start off heavy lets just say with 50's. So you would do 8 reps than immediately drop down to 35's and do 15 reps than immediately drop down to 20's and do 20-25 reps... and that's one set. It burns you out, it gives you a good pump, and it really shocks the muscle. Give it a shot! It's great cardio to believe it or not.

Reasons why you need a personal trainer

Trainers aren't for everyone, why? Mainly because of the cost of them. If you have the extra cash here are the reasons why you should get them

- They write up diets for you
- They write up you're workout for you including the days you're not with them
- They write you up supplement lists
- They make sure you don't hurt yourself
- They give you guidance
- They make sure you hit you're goals
- They are supportive
- They are there for you



If you want to hit you're goals and you're new to fitness, don't know much about it, don't have the time to study it, and want results ASAP hire a trainer.

On the go snacks so you don't miss you're meals!

Protein bars

protein shakes

almonds

peanut butter

unsalted cashews

apple

banana

peanuts



Here are a couple of examples, why did I make this thread? Simple... You shouldn't miss you're meals! The rule is to eat every 2-3 hours and its 100 percent true. You need to whether you are bulking or losing weight. Losing weight you need to because it keeps you're metabolism burning and it keeps it from stopping. Once you only eat a couple meals a day you're metabolism doesn't know what its doing anymore and slows down. You need to when you're bulking because after 2-3 hours you're body goes into starvation mode and you're body starts eating away at the muscle. Why does it do this? Because you're body needs energy to keep going and the energy is in the protein which is in you're muscles.

Keeping hydrated in the hot weather

Some people don't notice it but, they are getting dehydrated very easily. In the crazy heat especially in jersey we have been having the passed days its important to keep water with you for many reasons:


For joint pains- If you feel achy, tired, it could be because you need to drink water.

Running- If you're running a lot you're burning all that water off, which can be a bad thing.

You could pass out- If you're out and about, and you're feeling dizzy, that's not good. You could also even be driving! Remember that you're life isn't the only one you're putting at risk.


It's simple. keep some water in you're car, in a sports back pack, in you're hand! Stay hydrated and be healthy for you're workouts and you're life!

Transformation!

Why you should take measurements instead of just before and after pics.

So I just wanted to write a little bit about this. I feel like you should take measurements instead of pics. Don't get me wrong, take pics of yourself! I def. do a lot just to see how much my body has changed. The only problem with pictures is its kind of like seeing yourself every day. You can't see the difference since you see yourself every day right? Lets just say your trying to lose weight. You lose .5 off of your thighs, thats awesome! Lets just say even an inch, even better! But will you be able to see an inch in a picture? Probably not. Take measurements also once a week and right them down!

what floor you work out on at you're gym, this is crazy!

Did you guys know that the floor and where the gym is located comes into play? Believe it or not... I read this and kind of pushed it to the side until I actually tried it for myself.

I live in a city area, the gym is one floor. It's where I usually work out and I love it. I decided to come up to the gym that I FIRST started at which is near PA. The atmosphere is different and the geographical side of things are different. It has two floors, now when I went down stairs... I FELT WEAKER! I felt more out of breathe and a little dizzy. I also realized I couldn't put up as much weight as I usually do.

So why am I telling you this? Because simply its things you have to think about for yourself. I realized that can I get a good work out here? Yes. Will I get the same work out as I do at my home gym? No. It's just like when you're in outer space, gravity and oxygen is different. Crazy right?

My supps!

Having a good pre workout and good nitric oxide

Why put these two together? They are both pre workouts right? One is for high stim (high energy) and the other is low stim and good pump (pump is when you see everything popping out, you're feeling super tight and strong) I mix these two for a two reasons


1. I LOVE THE FEELING! When you have that high energy and the pump, there is no other feeling like it in the world... Anyone ever watch pumping iron? Arnold says and I quote "I love the pump, its better than cumming is" Which some people may be like WHAT? But its true.. When you're endorphins are going crazy from the high stim and the pump there is no other feeling. You wanna be motivated, feel pumped, look good, and have a crazy workout? Try mixing these two.


2. YOU GET BETTER WORKOUTS! When you have a crazy pump going, you're body allows you to get that one more extra rep believe it or not. You're so tight, arms are swollen, veins are coming out, sweats dripping, and you're feeling stronger! Combine that with the high energy and its amazing.


I recommend to try IForce's Hemovol and IForce's maximize. There about 30 dollars each. You put them in the same glass/mixer, put water in, shake/stir it up, and drink it. You're workouts will be amazing. There are other brands and types of nitric oxide and high energy pre workouts I'm just giving an example.

Hitting chest and back on the same day

Wow is three letters that rap up this day. Working you're chest and back in the same day is both rewarding and killer. I love it for a few reasons

You have the perfect push/pull. Hitting two big body parts gives you the size, pump, and strength you need.

This makes you appreciate a serious workout. This split is no joke when it comes to you're physical abilities. It tests not only physical but mental as well.

This makes you work harder! Being able to have enough endurance and strength to get you threw this shows you have the heart to be hardcore in the gym.

Try it out, 4 exercises each body part at 3-5 sets.

About my new knowledge

So I've been reading the Encyclopedia of bodybuilduing, Arnolds edition. WOW, thats simply all I can say. This book has every single piece of information you ever need for bodybuilding. Whether you're trying to compete, learn, just get bigger, or just interested. It has every single little piece of information even down to what SHOES TO WEAR for whatever you're trying to accomplish in the gym. It's really great and everyone should pick it up. I'm excited to get threw and finish it!

Haven't posted in a while due to illness.

Hello everyone, mikeyfitness here. Wanted to say sorry for not posting for a while, some things have been going on. My father passed away last week (March 13th) from being sick for a while and I was in the hospital for a bit as well. Will be posting again. Hopefully weekly reviews and I'm going to do a YouTube as well.