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.
Before we dig into the details I have to admit that this blog kind of goes against my nutrition philosophy, to some degree.
I don’t believe in diets but I do believe in trying them to see what they are like, take what is useful from them and ditch what does not work. Many clients out there who prefer this method of eating are well intended and have a lot of great principles. But staying on a certain diet forever (Paleo, vegan, Keto, Atkins, juicing, etc.), is almost impossible for most of us, long-term.
I also feel that sticking to a meal plan is also virtually impossible, long-term. I do believe there is a time and place to follow a meal plan. For example, a month before a wedding, making a weight cut for a sporting event, getting on stage in a physique competition, etc. And yes, you can learn a lot from going on a meal plan but we have to think about the long haul here.
The question you must ask yourself when going on a meal plan or diet are:
So, instead, I like to illustrate how to eat correctly with diagrams, graphics, templates, and guides.
Many diets out there are saying the same thing anyway. Eat more vegetables, consume adequate protein and healthy fat, drink more water, and avoid sugar are principles that most everyone can agree on.
The folks who push to count macros (carbs, protein, fat), and calories have a wonderful message as well: eat enough for you and eat a balanced diet. If you are mindful of portions and eat how I explain later in this post, you will not have tracked every morsel you put into your body, but it may take some weighing and tracking in the beginning. Just not long-term.
I first want to start off with what your average plate of food or super shake should look like. You don’t have to make all of your meals look like this but I will say that if you make an effort to eat at least one meal like this, you are on your way to a good start.
Here is a detailed breakdown of the food plate and some extra tips on how to make it happen.
This meal plan is designed to illustrate what a possible good day of eating could look like. It is not made to be YOUR meal plan but should provide a roadmap for what yours could look like.
I am hopeful that you have found this post useful in your pursuit of healthy eating! It is a long-haul journey that will take a lot of trial and error. Stick to these tried and true roadmaps. Stay mindful of eating fresh and local foods. Reduce sugar, and drink lots of water. You are on your way without counting calories or trying the next trendy diet you saw on Facebook.
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