Nutrition for Maximixing Muscle Mass and Strength

Here are ten steps for nutrition if you goal is to gain muscle mass and get stronger in the process.  They are from the book Encyclopedia of Muscle & Strength by Jim Stoppani.  

Goal 1:  Focus on Protein

Goal 2:  Eat Ample Fat

Goal 3:  Manipulate Carbs

Goal 4:  Count Calories

Goal 5:  Eat Frequently

Goal 6:  Use a Mixed Protein Supplement

Goal 7:  Use Different Types of Carbs Pre/Post Workout

Goal 8:  Supplement Before/After Workouts

Goal 9:  Cover Your Vitamin and Mineral Zneeds With a Multi-Vitamin

Goal 10:  Find What Works For You

These tips have stood the test of time so put them to good use. 

The Best Diet: Mom's Rules First

Just about everyone trying to lose weight over complicate things because they are more confused than ever.  While they have good intentions the average fitness consumer gets lost trying to figure out if they should follow Intermittent Fasting, Paleo, Atkins, etc.  A good place to start with is "Mom's Rules First" as explained below.

This is from Dan John's book Never Let Go and until these basic rules are followed, other diets should not be followed because most of the basic fundamentals are not in place.  By the way he calls it his "Ultra Secret Training Diet Regime."

1. Eat breakfast every day.
2. Be sure to eat three meals/day (They should be solid food and include quality protein).
3. If you're hungry an hour or so after a meal, you didn't eat enough protein.
4. Water should be your major beverage.
5. There's nothing more fiber can't cure.  (If you have a hard time getting enough vegetables in, take a quality supplement like Fibermend daily)'

As the author says in the book, "You've heard it all before from Mom.  She was right.  Do you follow it?  I'm serious."  

It is good advice and should be a pre-req to any diet a person is considering.

Why?  Because it works the majority of the time for the majority of people because it is simple.

Try it and see what happens.

Efficient Workouts During January Part 2: Lunch Time Workouts

As discussed in the last post, January is the time of the year when many health club members get frustrated trying to workout because of the New Years rush.

That post discussed benefits of working out
first thing in the morning.  This post will discuss a second way to get around the busy gym problem which is to schedule your workout over lunch hours (11 am-1 pm).  

The best way to set this schedule up is to come into work 60-90 minutes earlier in the morning than you normally do.  This alone will benefit you in two ways:

• You likely won’t have to deal with rush hour traffic on the highway.
• You can do your “Busy Work” like checking/returning emails before the workday actually starts. 

These two tips alone cut down on daily stress considerably.  In addition to the above benefits the health/fitness benefits, go as follows:

• The workout is finished before the workday is done.  You don't have to worry about coming to the gym after a long day of work which reduces stress. 
• While most gyms are busy during the lunch hour rush, that time period is less busy than evening (5-8 pm) and early morning (5:30-7 am) times at most fitness facilities.
• Members working out during the lunch hour usually have good gym etiquette - they want to get in and out of the club and don't stand around socializing.  This allows you to have more efficient workouts.
• As discussed in the first post, more calories (mainly carbs) can be consumed earlier in the day around your workout (depending on body type) allowing you to taper calories 
• the rest of the day.  This food timing technique works well for many people.

If you are not a morning person and dislike standing around waiting for equipment lunch time workouts can be a great choice because of the above benefits.

The next post will discuss the benefits of working out at early-mid afternoon times. 

Efficient Workouts During January Part 1: Early AM Workouts

January is the time of the year when many health club members get frustrated trying to workout when gyms are busier than normal because of the New Years rush.

One way to get around this problem is to
schedule your workout first thing in the morning.

In addition to most health clubs being less busy than afternoon/evening times, there are some additional benefits:

• The workout is done before work starts.  You don't have to worry about coming to the gym after a long day of work which reduces stress.
• Members working out first thing in the morning usually have good gym etiquette - they want to get in and out of the club and don't stand around socializing.
• After a person gets used to waking up earlier to train (takes 2-3 weeks to adapt), energy for workouts is usually higher as people should have higher cortisol in the am (high cortisol is good prior to a workout).
• More calories (mainly carbs) can be consumed earlier in the day around your workout (depending on body type) allowing you to taper calories the rest of the day.

Even if you are not a morning person I have had numerous fitness enthusiasts switch to early am workouts because of the above benefits.

The next post will discuss the benefits of working out during lunch hour.