Gaining size and strength

Most guys hit the gym with the intention of getting 'huge'. Endless sets of bench press and curls are perceived as the way to go. Guys train all the muscles they can see in the mirror and forget their legs and back!

Truth be told - leg training and back training is your key to getting strong and packing on some mass. The 15 set chest workout in that magazine is geared at "bodybuilders" - not your average joe trying to muscle up and stay in shape.

Here are some things that have always kept me motivated.

7 things you must do to get strong:
1) have a plan of progression + stick to it
2) lift heavy things (best done with deadlifts, squats, rack pulls, and rows)
3) perform compound movements (exercises that use lots of muscles at once). Perform isolation exercises near the end of your workout in small quantities.
4) Perform interval workouts in place of marathon cardio sessions. Get the best training effect by keeping your cardio workouts short (very short).
5) Log each lift. Write everything down and be meticulous.
6) Rest between sets. If you are trying to improve your strength take 2-5 minutes between sets.
7) Only do exercises that will benefit you. If you can't justify an exercise and make it coincide with your goals - skip it and save your energy.

Chase your goals and stick to a plan so you'll see progression. Modify exercises and goals every 6-8 weeks so that you don't get bored.

Stay Healthy

Matt

Adding in your workout calories + Spring Fat Loss Tip

Today I was asked about adding in some extra calories on workout days.

This is something you have to keep simple. Just add those extra workout day calories in after your workout. Make those extra calories your "Post-Workout" meal.

Eat consistently everyday- on your workout days add in a post-workout meal/snack.

Some suggestions:

Cottage cheese + grapes
tuna, 1 tbsp mayo, crackers
Apple, natural peanut butter, boiled eggs
Hummus, melba toast, fresh fruit

Spring Fat Loss Tip
Quick way to save some calories. Start eating only your greens and vegetables with your protein source for dinner on most nights of the week. This will cut 150-200 calories from your plate. Stick to it and before you know it you will be down a few pounds. Try this for a few days and you won't miss the extra carbs.

Stay Healthy -

Matt

Workout today and accepting it (aka "laziness")

Studying in the coffee shop yesterday I heard two women discussing calorie counting and getting older. One of them stated "I heard you gain 5lbs. a year after age 35". Then the other one stated that she's 'not getting back into her size 8's'.

Was this really what they thought and had decided to accept? Maybe they referred to a general trend in today's society. But there's no way that's a good excuse for why some people can't take care of themselves.

If you can't squeeze in 20minutes a day to get active and care for yourself how are you suppose to take care of others.

Only when you slow down and accept the 'norm' have you really failed. Get back up and keep working hard. Someone out there needs you to be a good example.

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Now on to the rest of the day. We started with some DL and Squats this morning. Been trying to add in a conditinjng circuit at the end of the heavy lift days.

The 3 exercise circuit went something like this:

C1 standing Pull Through
C2 1 leg RDL
C3 med ball situp
C4 med ball side to side

Anyways - gotta head out...

Stay healthy

Matt

Friday afternoon

With the beautiful weather in Toronto today we had to take it indoors.

Today's quick workout included:
A1 hang clean
A2 skip
B1bench (speed day)
B2 pull ups
C1 close grip bench
C2 inverted rows
D1 DB snatch
D2 dips

Big weekend - have a Chiropractic seminar to attend.

Stay motivated this weekend. Monday's newlsetter has some great new content - stay tuned

Matt

7 Reasons for no abs..

1) You are snacking too often. This may include adding extra condiments and sauces you don't really need on your meals.

2) You do endless ab exercises. This is not the ideal way to get your abs showing through. Controlling your diet and the use of full body exercises burn the most calories.

3) You don't come prepared. Pack snacks and take them with you when you head out for the day. Otherwise you may eat the first thing in sight when you're hungry.

4) You've done the same routine for the past 3 years. It's time to move on and look for a new routine. Your body has gotten used to the same old thing and your routine is providing no 'new' stimulation.

5) You are a late night snacker. Do you really know how many calories you eat after dinner? Try keeping track so you know just how much you've really eaten.

6) Too many excuses. There is always an excuse - so get over it and stop making them. Be conscious of what you put in your mouth.

7) You don't exercise enough. Getting your abs to show through means you have to burn more calories than you eat. Combining exercise and diet is best to burn those calories and create a deficit.

Consider these points when thinking about your routine for the week. Modify where necessary!

Quote to consider:
Failures do what is tension relieving,
while winners do what is goal achieving.
- Dennis Waitley


Stay healthy for the week ahead,

Matt