There is a certain area of fitness that is acknowledged and simultaneously overlooked. That’s the nutrition intake portion of working out and healthy muscle gain. Crash dieting and body starvation help none long-term. It is true, you can FORCE your body to lose weight over a short period of time, but there is also something called “rebound weight”. That, “I’m not eating after dark a month before spring break”, will get you to lose a couple of pounds, but soon as you somewhat get back to your regular diet, you’ll shoot back up to all the pounds you just lost.
The important thing to understand is the balance of catabolism vs. anabolism. These are the processes that take place in the body to transport energy and nutrients throughout the body. The understanding of this can aid in the proper diet and eating habit that will fuel fat loss and muscle gain.
The catabolic process is the breaking down of food and nutrients during normal metabolism, it also is the carry of energy to various muscles groups. As soon as food or supplements enters the body, it starts breaking down into smaller molecular portions. This byproduct is used as energy for workouts and exercise.
The anabolic process is the transport of these molecules broken down from the catabolic process to the muscles for developmental growth. To gain the standard fitness goals, you want to stay at an anabolic state. To the athletes that desire greater gains than can be produced in food and supplements turn to steroids, hence the prefix “anabolic” steroids, in most cases which induces this anabolic state and create greater muscle synthesis than naturally possible.
With that background, there are certain common mistakes that hinder healthy physical gains and physique acquiring. With long periods of exercise and strenuous work, the body requires energy from the catabolic process to fuel the anabolic process. By not taking in necessary fats and proteins (starving yourself), the body stops breaking down the molecules it has acquired to save for natural functions. In essence, you somewhat stop burning fat, to save it to survive. Also, if you do not balance out your intake with your work output, your body can get what’s called “stuck in a catabolic state”. This happens when your body is not taking in enough nutrients, and the body does not have enough molecules to build the muscles properly. So, your body basically eats itself. This is where the consumption of protein or food post workout becomes important. There is a rule of thumb of a 30 minute window after extreme workout to consume some form of nourishment, so to feed the starving muscles for the catabolic process with that and not the muscles just built. This explains why fitness competitors and bodybuilders eat 6-7 times a day. It’s the fuel and necessary building blocks to either gain muscle mass or keep the body in a state of anabolism.
Basically, don’t starve yourself to fitness. You might end up passing out or spending 6 months in the gym and looking the same as Day 1.
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#WorklikeHell #GiveSomethingBack #FreeLunch Final two rules! I know I told you guys one rule a week, but let's speed up this process! Enjoy! #FreeLunch
3. Don’t be afraid to fail – Don’t be scared to ask for a spot. That’s the only way you will know the extent of your strength. You find your PR by gradually going past what your body allows. If you stop at a certain weight, because the one rep was too hard, you’ll never make any progress. The mental aspect is, if you lift a heavy weight one time that not even you thought you could get, everything under would seem lighter. Your mind will tell you that you are able, now you have confidence. If you bench 315 once, 275 will immediately feel a lot lighter. Don’t lift with your feelings. 4. Ignore the naysayers – The one thing I hate more than curls in the squat rack, is a form police or @instatrainers. They will sit back and tell you that you’re doing everything wrong, as they do nothing at all. Two words that will totally satisfy this situation, “Fuck ‘em”. Your gains aren’t their gains. Your reps aren’t their reps. You should be so focused on your goals and progression that their comments are just noise. You should actually feel a little proud, because they are taking time to concern themselves with what you are doing. Put on a show. “Even the critics have to buy a ticket.” 2. Break Some Rules
FUCK FORM! I’m not saying that you should just go out and do whatever, but everything in fitness is up to your own progression and body response. C.T. Fletcher is well known for the size and structure of his massive biceps. He has been quoted as saying, “I wanted some big ass arms, so I worked arms everyday”. Every trainer and book will say that this is overtraining, and shouldn’t be done, but look at their arms! They're not cutting vents in their 5k Color Run t-shirts so they can get circulation back to their fingers. Don't be stupid, though. Maximum weight allowance and total muscle failure are real and can embarrass you if enough women are around going to yoga class. Work within your limits, the way your body responds. My body only receives a decent pump from going heavy. I can do 1,000 push-ups and won't look as good as hitting 315lbs on the bench a couple of times. I know because I tried. In the gym 7 days a week. The last time I had a rest day, there was a marathon of The Walk Dead on AMC. If you don't train, you don't gain. Don't depend on all these WedMD and @instatrainers to take you to that mythical promise land of perfect physique. Get under that iron, listen to your body, and do what feels right. If you see a guy in the gym killing it, ask him for tips (between his sets). If you're scared, go to church. If you're ready, go to work. #FreeLunch Shhhh, you hear that? Listen a little closer. That faint sound that you hear is your inner fitness beast waiting to come out and destroy even your own expectations. That primal caveman with a club on one shoulder and his chosen mate thrown over the other. We’re here to talk about the raw idea of working out and fitness. “3 sets of 10” is now a thing of the past, and Planet Fitness. You will no longer look at weights as pounds, but food to feed your size and ego. We’re going to clean all the plates.
Let’s start with one of the bodybuilding greats and most admired body builders of all time, The Governator, Arnold Schwarzenegger. In what is now one of the most iconic motivational speeches that has been related with the building of your mind, body, and spirit, Arnold gave 6 rules to success at the 2009 Spring commencement at USC. 1. Trust yourself – Don’t focus on what you want to be, but who you want to be. I know you’re thinking that this sounds crazy, but think about it. Do you want to be the guy that can lift 185lbs on the bench like everyone else, or do you want to be that big guy in the Y-back shirt that demands attention with his eyes closed. Trust that the inner voice and desire, no matter how trivial it may seem to be to some, be pure. Personally, I want to work to be on the Mr. Olympia stage. Nothing else will satisfy this itch. The focus and objective is clear. Try to trust yourself this week in the Gym and come back next Monday for Rule #2! Same time, same place! These steps are guaranteed to change your demeanor in the Gym! #FreeLunch #LunchRoom #Gainz |
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