FITNESS TIPS (from being a former premed Biochemistry[known as Molecular Cell Biology] honors major at UCBerkeley on scholarship) & NCAA varsity athlete & certified fitness trainer (note I provide links to products I shop from for convenience(& to answer all the many emails asking what products I recommend/where to get them from) --feel free to add/send your own links or get from your local health food store)
Lift 5 days a week, 1 hr -- (3 to 4 sets, 3 to 4 excercises, 6 to 12 reps to exhaustion). then (if on a cutting/fatloss cycle) do 30 mins of cardio AFTER weightlifting. Always do any cardio AFTER weightlifting. You don't need to do cardio if you're only concerned about adding muscle mass. Do cardio if you want fatloss & more cardiovascular benefits
NEVER do 5 fullbody workouts in a week. When lifting 5 days, u're lifting chest 1 day, biceps on day 2, rest, legs on day 3, shoulders on day 4, etc. --u want to optimally hit a muscle only ONCE every 4 to 7 days (larger muscles like chest,legs = longer periods inbetween (5 to 7 days) workouts while smaller muscles get hit once every 4 to 5 days)
Studies show Omega-3s help preserve lean body mass while dieting. Take at 2-3 grams of fish oils for essential fatty acids omega-3s or krill oil or flaxseed (fish oil has more health benefits - flaxseed is cheaper but only 5% of flaxseed converts to EPA/DHA (the omega-3 fats your brain/body uses)--both contain the highest amounts of omega-3's of any food available). CLA's/omega-3's help energy & metabolism as well as health/cardiovascular health
Most people are deficient in omega-3's. More flaxseed info
Take a multivitamin that has no iron in it (but if u're a menstruating female or vegetarian, do get a multi w/ iron) . Too much iron can lower testosterone levels. Get at least 15-30 milligrams of zinc (needed for testosterone production). Take at least 1 to 3 grams of vitamin C a day. This also helps prevent food cravings since a defiency in some vitamin/mineral(as well as thirst) can result in hunger pangs & food cravings.
For more fatloss, u can go high-protein/low-insulin (low glycemic index vegetables & fruits are fine).
INSULIN INHIBITS FAT-BURNING (it breaks down the enyzme HSL that breaks down fat) & it promotes the uptake & storage of food/formation of triglycerols(it promotes fat storage). Note that eating hi-insulin foods is fine if eaten with protein IF u want more muscle mass (insulin is ANABOLIC TO BOTH MUSCLE CELLS AS WELL AS FAT CELLS)
Low-insulin foods such as protein & non-starchy fruits & veges (like strawberries, broccoli,etc) to me tastes great & much better than cheesecake, pastries, bread, donuts, oreos/twinkies, etc (then again, maybe I'm not normal because I'm not a fan of oreos/cheesecake, pastries, etc --I prefer strawberries to most deserts & prefer steak/seafood to any other type of food)
2) weightlifting of small weights isn't effective as lifting huge weights..as others have said, u have to train intensely (4 sets/exercise (bench press, squats, military/lunges), 8 to 10 reps with weights so heavy u can only do 8 to 10 reps) -and do weightlifting FIRST..do cardio AFTER weightlifting. Women produce from 1/40th to 1/10 the testosterone of men (25 yr old men produce 3 to 10 mg/day ..whereas women produce 0.1 to 0.2 mg /day) so they WILL NEVER get huge muscles no matter how hard they try unless they are on steroids.
3) U can achieve even more fatloss if u increase protien intake/low-insulin foods. Hi-insulin foods such as white rice,white bread, white flour pasta/pastries,etc increase insulin (insulin inhibits fatburning & promotes the uptake/storage of nutrients--great if u want more muscle mass but not for fatloss).
For more fatloss, u can go high-protein/low-insulin (low glycemic index vegetables & fruits are fine).
INSULIN INHIBITS FAT-BURNING (it breaks down the enyzme HSL that breaks down fat) & it promotes the uptake & storage of food/formation of triglycerols(it promotes fat storage). Note that eating hi-insulin foods is fine if eaten with protein IF u want more muscle mass (insulin is ANABOLIC TO BOTH MUSCLE CELLS AS WELL AS FAT CELLS)
Low-insulin foods such as protein & non-starchy fruits & veges (like strawberries, broccoli,etc) to me tastes great & much better than cheesecake, pastries, bread, donuts, oreos/twinkies, etc (then again, maybe I'm not normal because I'm not a fan of oreos/cheesecake, pastries, etc --I prefer strawberries to most deserts & prefer steak/seafood to any other type of food)
Eating hi-insulin foods with fiber/fat/protien lowers the insulin response compared to eating the hi-insulin food alone (but still not as low as if the hi-insulin food was omitted in the fast place).. we want insulin as low as possible throughout the day to maximize fatloss.
Also, most people snack throughout the day (on sugared coffee/tea, white bread, rice cakes, bagels, donuts, cookies, soda, etc) that are just hi-insulin without any fiber/fats to blunt the insulin response & thus gain unwanted fat --snack on nuts, veges, protein bars/shakes, etc instead
4) If u don't have any heart problems, using ephedrine/caffeine optional yohimnbine has shown to be very effective .
-eat 5 small meals instead of 3 big ones.
Eat at least 1 gram of protein per lb. of lean mass.
One can of tuna = 30 grams of protein. Each oz. of lean meat is equal to about 5 grams of protein so a 6 ounce serving of steak/chicken breast is 30 grams of protein. U can also use protein supplements like Optimum Nutrition 100% Whey 5 lbs - $28 --they vary price from $19 per 5 lbs to $39 per 2 lbs (links at the homepage) -chocolate mint is the best flavor
Drink lots of water (about 2 liters = 64 oz. = 8 glasses)
U can achieve even more fatloss if u exercise early in the morning if u can before breakfast (zero-calorie drinks only, ephedrine/caffeine dose, exercise, then eat breakfast)- use ephedrine/caffeine to fight cortisol levels & prevent muscle cannibalization
BEST FATLOSS STACK is 20 mg of EPHEDRINE 200 mg of caffeine optional 5 mg of yohimbine
(per dose, take 2 or 3 doses per day evenly spread out (8am, 12pm, 4pm, etc. (every 3 to 4 hours) --studies have shown it to acheive more fatloss than even prescription fatloss drugs like phentermine, dexfluramine, phenfen, etc.
XtremeMass.com Strength Training - Ephedrine Science --greater scientific detail/summary with links to actual scientific studies on ephedrine & yohimbine fatloss results--CLICK IT FOR SCIENTIFIC INFO&REFERENCES at the bottom --
Experiences & double-blind placebo controlled studies showed safe & effective (even more effective than prescription fatloss drugs like dexafluramine & phenfen[which is why pharmaceutical companies pressured the FDA to ban it], subjects lost 22 lbs --20 lbs of fat, about 2 lbs of muscle. Placebos who excercised/dieted lost 20 lbs --10 lbs of fat, 10 lbs of muscle. So it doubles fatloss, &
Lift 5 days a week, 1 hr -- (3 to 4 sets, 3 to 4 excercises, 6 to 12 reps to exhaustion). then (if on a cutting/fatloss cycle) do 30 mins of cardio AFTER weightlifting. Always do any cardio AFTER weightlifting. You don't need to do cardio if you're only concerned about adding muscle mass. Do cardio if you want fatloss & more cardiovascular benefits
NEVER do 5 fullbody workouts in a week. When lifting 5 days, u're lifting chest 1 day, biceps on day 2, rest, legs on day 3, shoulders on day 4, etc. --u want to optimally hit a muscle only ONCE every 4 to 7 days (larger muscles like chest,legs = longer periods inbetween (5 to 7 days) workouts while smaller muscles get hit once every 4 to 5 days)
Studies show Omega-3s help preserve lean body mass while dieting. Take at 2-3 grams of fish oils for essential fatty acids omega-3s or krill oil or flaxseed (fish oil has more health benefits - flaxseed is cheaper but only 5% of flaxseed converts to EPA/DHA (the omega-3 fats your brain/body uses)--both contain the highest amounts of omega-3's of any food available). CLA's/omega-3's help energy & metabolism as well as health/cardiovascular health
Most people are deficient in omega-3's. More flaxseed info
Take a multivitamin that has no iron in it (but if u're a menstruating female or vegetarian, do get a multi w/ iron) . Too much iron can lower testosterone levels. Get at least 15-30 milligrams of zinc (needed for testosterone production). Take at least 1 to 3 grams of vitamin C a day. This also helps prevent food cravings since a defiency in some vitamin/mineral(as well as thirst) can result in hunger pangs & food cravings.
For more fatloss, u can go high-protein/low-insulin (low glycemic index vegetables & fruits are fine).
INSULIN INHIBITS FAT-BURNING (it breaks down the enyzme HSL that breaks down fat) & it promotes the uptake & storage of food/formation of triglycerols(it promotes fat storage). Note that eating hi-insulin foods is fine if eaten with protein IF u want more muscle mass (insulin is ANABOLIC TO BOTH MUSCLE CELLS AS WELL AS FAT CELLS)
Low-insulin foods such as protein & non-starchy fruits & veges (like strawberries, broccoli,etc) to me tastes great & much better than cheesecake, pastries, bread, donuts, oreos/twinkies, etc (then again, maybe I'm not normal because I'm not a fan of oreos/cheesecake, pastries, etc --I prefer strawberries to most deserts & prefer steak/seafood to any other type of food)
2) weightlifting of small weights isn't effective as lifting huge weights..as others have said, u have to train intensely (4 sets/exercise (bench press, squats, military/lunges), 8 to 10 reps with weights so heavy u can only do 8 to 10 reps) -and do weightlifting FIRST..do cardio AFTER weightlifting. Women produce from 1/40th to 1/10 the testosterone of men (25 yr old men produce 3 to 10 mg/day ..whereas women produce 0.1 to 0.2 mg /day) so they WILL NEVER get huge muscles no matter how hard they try unless they are on steroids.
3) U can achieve even more fatloss if u increase protien intake/low-insulin foods. Hi-insulin foods such as white rice,white bread, white flour pasta/pastries,etc increase insulin (insulin inhibits fatburning & promotes the uptake/storage of nutrients--great if u want more muscle mass but not for fatloss).
For more fatloss, u can go high-protein/low-insulin (low glycemic index vegetables & fruits are fine).
INSULIN INHIBITS FAT-BURNING (it breaks down the enyzme HSL that breaks down fat) & it promotes the uptake & storage of food/formation of triglycerols(it promotes fat storage). Note that eating hi-insulin foods is fine if eaten with protein IF u want more muscle mass (insulin is ANABOLIC TO BOTH MUSCLE CELLS AS WELL AS FAT CELLS)
Low-insulin foods such as protein & non-starchy fruits & veges (like strawberries, broccoli,etc) to me tastes great & much better than cheesecake, pastries, bread, donuts, oreos/twinkies, etc (then again, maybe I'm not normal because I'm not a fan of oreos/cheesecake, pastries, etc --I prefer strawberries to most deserts & prefer steak/seafood to any other type of food)
Eating hi-insulin foods with fiber/fat/protien lowers the insulin response compared to eating the hi-insulin food alone (but still not as low as if the hi-insulin food was omitted in the fast place).. we want insulin as low as possible throughout the day to maximize fatloss.
Also, most people snack throughout the day (on sugared coffee/tea, white bread, rice cakes, bagels, donuts, cookies, soda, etc) that are just hi-insulin without any fiber/fats to blunt the insulin response & thus gain unwanted fat --snack on nuts, veges, protein bars/shakes, etc instead
4) If u don't have any heart problems, using ephedrine/caffeine optional yohimnbine has shown to be very effective .
-eat 5 small meals instead of 3 big ones.
Eat at least 1 gram of protein per lb. of lean mass.
One can of tuna = 30 grams of protein. Each oz. of lean meat is equal to about 5 grams of protein so a 6 ounce serving of steak/chicken breast is 30 grams of protein. U can also use protein supplements like Optimum Nutrition 100% Whey 5 lbs - $28 --they vary price from $19 per 5 lbs to $39 per 2 lbs (links at the homepage) -chocolate mint is the best flavor
Drink lots of water (about 2 liters = 64 oz. = 8 glasses)
U can achieve even more fatloss if u exercise early in the morning if u can before breakfast (zero-calorie drinks only, ephedrine/caffeine dose, exercise, then eat breakfast)- use ephedrine/caffeine to fight cortisol levels & prevent muscle cannibalization
BEST FATLOSS STACK is 20 mg of EPHEDRINE 200 mg of caffeine optional 5 mg of yohimbine
(per dose, take 2 or 3 doses per day evenly spread out (8am, 12pm, 4pm, etc. (every 3 to 4 hours) --studies have shown it to acheive more fatloss than even prescription fatloss drugs like phentermine, dexfluramine, phenfen, etc.
XtremeMass.com Strength Training - Ephedrine Science --greater scientific detail/summary with links to actual scientific studies on ephedrine & yohimbine fatloss results--CLICK IT FOR SCIENTIFIC INFO&REFERENCES at the bottom --
Experiences & double-blind placebo controlled studies showed safe & effective (even more effective than prescription fatloss drugs like dexafluramine & phenfen[which is why pharmaceutical companies pressured the FDA to ban it], subjects lost 22 lbs --20 lbs of fat, about 2 lbs of muscle. Placebos who excercised/dieted lost 20 lbs --10 lbs of fat, 10 lbs of muscle. So it doubles fatloss, &
