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!