There are a few things that need to happen in order to produce muscle growth. You need to use significant load when lifting weights Enough time under tension to create structural damage to the muscle tissue Enough stimuli to up-regulate anabolic hormones and increase protein synthesis Proper recovery and workout nutrition Many people often think that if they lift as heavy as possible, or use as much volume (sets and reps) as possible they will […]
There are a few things that need to happen in order to produce muscle growth. You need to use significant load when lifting weights Enough time under tension to create structural damage to the muscle tissue Enough stimuli to up-regulate anabolic hormones and increase protein synthesis Proper recovery and workout nutrition Many people often think that if they lift as heavy as possible, or use as much volume (sets and reps) as possible they will […]
There are a few things that need to happen in order to produce muscle growth. You need to use significant load when lifting weights Enough time under tension to create structural damage to the muscle tissue Enough stimuli to up-regulate anabolic hormones and increase protein synthesis Proper recovery and workout nutrition Workout #1 When I think of athletes with huge quads, I think of Olympic lifters. They perform a ton of fronts, heavy. So […]
During the last several years, the loaded carry (most notable the farmers carry) has exploded on the scene. Everyone from bodybuilders to Cross fitters has started to include various loaded carries into their routines and for a good reason. A loaded carry is where an athlete picks up and carries a heavy object and walks with it for an extended period of time or distance. This can be done with various objects, such as dumbbells, […]
The longer that I am in the lifting game, the more I look to be more efficient with my workouts. In a perfect world, I would write programs for my clients and myself that would include the following: Soft tissue works with various foam rollers and massage balls Corrective exercises to improve any dysfunctions Mobility work Stretching Groundwork (rolling, crawling, Get-ups, etc.) Nervous system development/power work (med ball throws and plyos) Strength training Conditioning/cardiovascular work […]
The best way to build muscle is to perform full-body strength training sessions frequently throughout the week. The combo of lower and upper-body movement that involves multiple muscle groups done in a circuit fashion stimulates anabolic hormones and protein synthesis which are two of the major players at stimulating muscle growth. Performing multiple full-body strength routines must be done correctly in order to produce results. Hitting each muscle group 3 to 4 days per week […]
Power training is a vital piece of the functional training puzzle for both competitive athletes & general population clients. Progressive exposure to high-velocity movements trains the nervous system to recruit high-threshold motor units, reflexively stabilize joints and develop the local tissue resiliency necessary to withstand the demands of high-velocity sports, making it a valuable tool for both performance enhancement and injury reduction. Throwing low/moderate weight medicine balls with intent and at high velocity promotes the […]
In 2017, I wrote a Complete Programming Guide For Small Group and Large Group Personal Training Since then, there has been over 100 of our intern at State of Fitness that have read the manual. Each semester, our interns are required to turn in a detailed summary of what they learned from the manual. One of our amazing interns, Maryam Abbasi, has written a fantastic summary I wanted to share. You can click io the […]
Real Workouts. Real Eating. Real life.
Thanks for the info. This should be very useful for someone who is trying to lose weight.
thank you for such an information which is so helpful.
Your’e welcome!
Dear Justin,
As I am determined to loose fat (8 – 10 kg) I am looking for the best way to do that. Surfing the Internet I found your website that I find very educational. I am training for about 10 weeks now and lost about 5 kg (of which, I hope, includes 2 kg of fat). I also started to watch my food and learn as I go. I went through all the phases, like calorie counting (and reducing) and cardio (fast walking (not running) and cycling). I also started to go to the gym and took some training lessons, which are mostly about cardio. Regarding losing weight, I see that in the last couple of weeks I don’t lose any weight anymore, neither are my muscles growing. I plan to change my nutrition according your food shelf and e-book, but I still wonder what the best work-outs are to grow muscles and thus reducing fat and not necessarily weight. Now, I saw your 3 Strength Training Complexes For Rapid Fat Loss and I have a few hands-on questions:
1. I don’t have a kettle bell. Is there a good substitute for it?
2. What is the best warming-up before doing power exercises?
3. Can I, as a beginner, with an absolutely untrained body (really, I manage to do 2 push-ups and that’s it) do all three of these complex exercises in one training session?
4. How do I, as a starter, choose the right weight preventing injuries?
5. I read that cardio breaks down the muscles that have been carefully built up by power exercises, again? Should I stop cycling (2x a week, 30 – 40 miles)? Or should I use a different approach to cycling?
6. I also read somewhere on the Internet that if one want to burn fat with cardio the hart beat rate should be at 55% of the maximum. Any truth in there?
7. What would be a good training schedule for me, including cycling 2x a week (I really enjoy cycling as it allows my wife to join in)?
Some personal information about me:
– I am 50 years old
– I have an office job that is not too demanding (IT project manager)
– I am 1.80 meters (5.9 Ft.)
– I weigh about 80 kg (176 pounds)
– I haven’t done any exercise or sports in over 25 years
– Typically 80% of my fat is on my belly (measures 40 inch on my waste)
5 years ago I weighed 235 pounds, which I managed to bring back to 187 pounds by just stop drinking alcoholic beverages and eating junk food and late night snacks.
As I am a complete newbie on this subject, with the only thing going for me is my determination to achieve goals, I would very much appreciate any advice from you and, if you like, keep you posted with any progress I make using your approach on loosing fat and getting fit.
Kind regards,
Martin van Holland
Thank you for the message. I wanted to respond right away, but don’t have time to answer in full right now. Could I get back to you? Thank you!