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In my professional and personal life, I have always sought to lead people, teams and projects with one mission: positive influence and impact. As founder of Revolution Personal Training Center, I lead an award winning private studio to impact thousands of lives using the concepts I still teach today. As President of Elevate Your Life from 2016, I switched into a consulting role providing mentoring to those seeking to build a business in the fitness industry. I have effectively taught thousands of people on sales and leadership, generating millions in sales in the fitness and wellness space, as well as multiple award winning and recognized top producers in nationwide companies. Today, I am focused on writing and sharing what I have learned along the way. Uncommon Optimism is the underlying theme of knowing that NO MATTER what life throws our way, we are always able to focus on what we can control - ourselves… Join me on the journey as I share what I've learned to help you elevate your self, your business, and your life.

Tuesday, May 20, 2014

Mass Building Nutrition Program Basics

If you’’re looking to add muscle mass to your frame, hitting the weights hard is a given. Quality time in the gym begins a chain of changes that will stimulate your muscles to grow bigger in response to the challenges you throw their way. It’’s tempting to think that’’s all it takes to add muscle to your body. Eating for muscle is just as important as lifting for muscle. 

Calories are key but they are not the only thing. Many people, including many nutritionists, overestimate the energy needs for gaining mass, encouraging  extreme high-calorie intakes. This often leads to an increase in bodyfat, making you bigger, for sure, but also leaving you fat. Start around 17 times your bodyweight.   Concentrate on protein.  Start with a standard of 1 to 1.5 grams per pound of bodyweight and then go from there.  Every body is different so not one formula strictly works exactly the same.  Having one to start with is key then you have to learn your body's feedback and adjust.  A coach is key here…being objective about your own behaviors and the changes necessary is next to impossible.


The post workout meal is a great place to make a change.  I like what Repeat Champion Coach Chris Aceto says about this. “It’’s especially important to eat a carb- and protein-rich meal immediately after a workout,” Aceto says. “Right after training, it turns out that your body is really lousy at taking carbohydrates and sending them down fat-storing pathways,”” he says. “So post-training, carbs will be sent down growth-promoting pathways instead.”” And when these carbs are combined with a protein source, you’’ve got a strong muscle-feeding combination because carbohydrates help deliver the amino acids into muscles by boosting insulin levels. This anabolic hormone drives nutrients into the muscle cells and kick-starts the muscle-growth process."
Aceto adds a couple of very simple tips I always share with my mass clients and along with the supplement program I've seen tremendous success.  


1.  If you are not getting a pump stop training, your body doesn't have it, don't be so insecure as to keep training.  If you ARE getting a pump, feeling unstoppable, by all means do not let conventional wisdom stop you, go until you empty the tank!




2.  Eat 3 meals a day and use 3 protein shakes to keep it simple, this helps most mass clients with a life and real jobs get the protein and calories they need (described above)

Here is the supplement regimen: http://advocarecorporate.s3.amazonaws.com/corporate/products/pdf/TimeLine_PERFORMANCE_ELITE.pdf

The red column is your optimum prescription.

Its all in your head!
Anna

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