Leave your ego at the door
Every act in life, simple or complex requires motivation. Getting out of bed requires motivation. Going to work requires motivation. If there was no motivation whatsoever the simple fact is; we would not perform that act. In my opinion, motivation is the thought process towards achieving a goal or a type of result. Getting out of… Read More
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Every time you eat is an opportunity to nourish your body.
Friends will come and go, but 45lbs will always be 45lbs
The Overhead Press will let you move more weight than any other shoulder movement and is therefore the ultimate for building shoulder strength. Until 1972, the overhead press was one of the three Olympic lifts and was recognised as the definitive measure of upper body strength…
Anonymous asked: Hey. I want to tone up and lose weight. I am 5"6 1/2 & my weight varies day-to-day between 63.5 & 64.5 kg. I LOVE eating chocolate, etc. and find it quite easy to avoid eating it for a few days but quite hard not to binge one or two days a week. I also love cereal, in particular All Bran and Fruit&Nut mini weetabix. I work out about 4 times a week, 5 times on a good week. This year I train in the gym and I run, I have quite big legs already but want a bigger bum without getting bigger legs. Help
Hey there! Don’t worry too much about variation in your weight, it will fluctuate from day to day due to a large number of factors. I can sympathise with your having a love for chocolate, I too am a chocolate lover! One of the best ways to satisfy a craving for chocolate is to switch to eating only dark chocolate, It has much less sugar and will satisfy you without having to eat as much.
The darker the better - the higher the percentage of cocoa, the less sugar there will be! There are also a lot of benefits you can get from eating the cocoa solids found in dark chocolate, it’s good for the heart and brain and a good source of vitamins, minerals and antioxidants. That’s not to say you should go crazy as all chocolate is high in calories so enjoy it in moderation :) You can try out our flapjack recipe for something different!
As far as cereal goes pretty much 99% of cereals are going to be bad for you. Cereal is made from highly processed grains and is pretty much devoid of any kind of taste or nutritional value, this is why it will usually say “fortified with vitamins” on the box and have a ton of added sugar. If you are serious about your weight loss goals, cutting out processed carbohydrates such as cereals, sugars and bread is a great start! As an alternative you can try eating oats which do not have any sugars added and are a much better choice.
Counting your calories and macronutrients is essential if you want to lose weight in a controlled manner and ensure you achieve your goals. The best way to do this is by using a smartphone app such as ‘My Fitness Pal’ You can use our calorie counter to work out how many calories you should be taking in each day to lose weight. Stick to this amount for a week or two and adjust it if necessary to achieve the rate of weight loss you want (we are all different in terms of metabolic rates so a little experimentation is necessary!)
Concentrate on getting your food from natural, unprocessed sources - a few staples for each food group are listed below:
Proteins: lean mean, whey protein, fish
Carbohydrates: white rice, white potato, sweet potato, oats, fruits, all vegetables
Fats: extra virgin olive oil, coconut products, nuts, avocado
You can eat other foods but try to have everything which is not listed at a staple food in moderation, aim to eat about ¾ of your calories from the foods listed above and the other ¼ may come from other sources. Getting your diet sorted is really the most important thing, try to stick to your calorie goal and get no more than 40% of your calories from carbohydrates.
As far as your workout, don’t worry about getting bigger legs, calories are required for growth and your legs are not going to grow any bigger unless you are eating more calories than your body needs. I would focus on performing big compound movements in your workouts which will ensure you are working all your muscles equally as well as burning more calories. A simple two day split should be ideal with three weight training workouts a week and two cardio sessions.
1. Squat - 4 x 8-10
2. Bench Press/Dumbbell Press - 4 x 8-10
3. Pull Up/Assisted Pull Up - 4 x 8-10
4. Leg Press Calf Raise - 4 x 10-12
1. Deadlift - 4 x 8-10
2. Overhead Press/Dumbbell Shoulder Press - 4 x 8-10
3. Bent Over Row/T-Bar Row - 4 x 8-10
4. Leg Raise - 4 x 10-12
Monday - Session 1
Tuesday - Cardio
Wednesday - Session 2
Thursday - Cardio
Friday - Session 1
Saturday - Rest/Cardio
Sunday - Rest
We acquire the strength we have overcome.
—Ralph Waldo Emerson
Anonymous asked: Will doing deep squats help to gain weight? Obviously it'll be muscle that would be gained, but will it make alot of difference?
Squatting to half depth will place more focus on the quads and squatting deep will engage the quads as well as more glutes and hamstrings. By recruiting a larger amount of muscle during the movement you will stimulate more growth in your legs as a whole when compared to a half depth squat.
Another important reason to squat deep is to avoid muscle imbalances in the legs which can potentially lead to injury of the knee joints. As far as I’m concerned, a correct squat is a deep squat and anything else counts as a half rep! If you’re struggling to get deep in your squat you can check out this article!
Anonymous asked: Hello,I'm trying to lose weight but i'm not seeing results?? My diet is : wake up protein shake, 1 hour later porride w/water and 2 boiled eggs 3 hours later grilled chicken breast w/broccoli and 1 sweet potato/ 100g brown rice which is repeated 3 times in intervals of 3 hours (for 4 meals in total) then chicken/salmon w/ green vegetables.... if i'm still hungry, carrots with peanut butter. I exercise 5 days a week inc. 30min cardio as well as back arms and leg sessions. What am I doing wrong?!
As far as what you are eating, it’s a very clean diet so the fact that you’re sticking to it shows a lot of discipline! I would advise that white rice is probably a better choice than brown rice as brown rice contains more phytates which can block the absorption of some nutrients. People advocate eating brown rice due to its lower glycemic index but there really isn’t too much difference between them.
I would suggest maybe adding in some more fats and reducing carb intake - reducing intake of carbohydrates is a proven way to lose weight and fats are essential for many important processes in the body. For example you could reduce the amount of rice you are eating and drizzle some extra virgin olive oil over your chicken breast. Reducing carb intake will help to control your insulin levels which should make weight loss easier. For more info on diets check out this article.
If you aren’t already counting your calories then it’s time to start! When you know how many calories you are eating you can start to reduce your caloric intake by around 200 calories per week until you start losing weight at the desired rate. “My Fitness Pal” is a great smartphone app for counting calories and is very convenient!
Eating every 3 hours is not essential for weight loss and may even hinder your results. Periods of fasting force the body to burn fat for energy rather than relying on food. You could try fasting for 16 hours a day and eating all your meals in an 8 hour window between 12:00 and 20:00. I have seen great results doing this in the past and would definitely recommend it.
Exercising 5 times a week is great! Doing your cardio first thing in the morning before eating will ensure your body is burning fat for fuel as there is no food in your system. Try changing your workout split to include more legs because training the large muscles in the legs will burn more calories and lead to more fat loss.
You could either use an upper/lower split or a push/pull split. An upper lower split is pretty self explanatory and a push pull split splits up body parts into functional push and pull movement patterns as follows:
Push: Quads, Chest, Shoulders, Triceps, Calves
Pull: Hamstrings, Back, Biceps, Abs
Ensure you are training all your muscle groups equally and don’t leave any untouched. Make sure you are squatting on your leg days and performing big compound movements for other body parts rather than isolation exercises. Check out the workouts section on our website or our Youtube channel for inspiration :)
On the whole I think you are on the right track and with a few tweaks to your current routine you will see the results you want. The most important thing for weight loss is reducing your total calories so ensure you make this important change!
I have no room in my life for any form of negativity.
Increasing the size and strength of the muscles whilst losing body fat is really what people refer to when they talk about “toning up”. Many women assume that if they so much as pick up a dumbbell they will IMMEDIATELY become muscular, bulky and manly - of course this can never happen because of a little thing called testosterone! In reality, weight training will increase your metabolic rate and give you a toned physique with a slim waist and a tight butt!
Knowing where to start with weight training can be tricky and the idea of venturing into the male-dominated environment that is the weight room can be an intimidating experience for a woman. If you know what you are doing however, then that’s one less thing to worry about so you can stroll into the gym with confidence and Make it happen!
Don’t let fear or embarrassment stop you from achieving your goals. This workout plan uses fundamental compound movements (multiple joint movements) to build functional strength and build a solid foundation!