Hulk Hogan explains how he is currently training at 61 years old.
Ct Fletcher discusses his inspiration and gives insight into what he CAN'T STAND!!
(In no particular order)
Nigel St Lewis
Hulk Hogan explains what it takes to become great.
Mr Olympia Phil Heath gives his advice to a 12 year old future bodybuilder.
Jay Cutler talks through his thoughts on training through injuries.
Kai Greene discusses what he thinks is the most important factor in regards to achieving your goal.
This method should work with most protein pancake recipes.
Makes 3 stuffed pancakes.
Enjoy! These should stay good for several days in the refrigerator.
Per stuffed pancake:
Have you ever really overtrained? Maybe. Overtraining, or should we call it under recovering? Overtraining does not just occur from being in the gym too long. It comes down to a simple equation. The more you train, and the harder you work, the more effort you must put into the recovery process.
How hard are you actually pushing yourself? Are you striving to improve from your last workout, striving to increase weight, get an extra rep while weight training, and go an additional tenth of a mile in the same time frame of that cardio session? Or are you just going through the motions and quitting when you get 10 reps, taking a few minutes to check your notifications before doing another set?
What do you do at night? Are you having a few drinks with your coworkers after such a rough day of sending e-mails and sitting in meetings? Are you eating a few oreos because you ate clean all day and your cravings are killing you? Maybe you’re tending your family, food prepping for the next day, and packing your gym bag with everything you’ll need.
Throughout the exciting journey of contest prep, I have learned that overtraining is a true term. However, some people use it as an excuse to skip a workout and be lazy. I don’t believe I’ve ever “overtrained.” I know what fatigue feels like, I know what mental exhaustion feels like, but that is not the same. The time when I compete is aligned with the slow season of the business I run. This gives me more time and energy devoted to training and recovery. This strategy actually gives me increased energy and the drive I need to continue making strength gains while cutting fat.
The moral of this story is you might be overtraining, but more than likely, you’re not living the lifestyle outside of the gym. If you’re losing weight, have no appetite, can’t sleep, feeling depressed, having injuries, and becoming ill, you may be overtraining. If you’re simply unmotivated, tired, and or lethargic, take a serious look at your nutrition, alcohol consumption, and sleep patterns. You can’t out work a bad diet. Our bodies are stronger than our minds. If we give our bodies the adequate fuel and rest, our limitations are much greater than we think.
Written by Tyler Andrew, www.tylersfit.com
Because we want to keep our muscle, bones, organs, and blood. We will no longer use the term "Weight Loss," but rather, "Fat Loss." Over the past few months, I have taken fat loss to a new level. I have cut my body fat percentage in half, increased strength, maintained stamina and energy levels, and still consumed "non traditional" foods on a weekly basis.
To adequately measure progress, we need to know body fat percentage, body weight, and lean tissue mass. Weigh yourself on a scale in the morning, promptly after your visit to the water closet. Keeping consistency is key. If you're going to weigh every day, that is fine...but be prepared for a rollercoaster. I weigh in everyday, but I compare it to my weight a week prior. I recommend using calipers in measuring body fat. Some will argue it isn't the most "accurate," but if you stay consistent with having the same SKILLED and KNOWLEDGABLE person doing the 7 site pinch test (3 pinches at each site taking the average)...it will all be relative, and the change is what we want to measure the most. Body fat should be measured no more than once a month, and expect to pay between $20 and $40 depending on the report they provide. Your lean tissue mass is calculated by taking your fat mass weight and subtracting it from your body weight. Example: 200 lb individual with 20% bodyfat = 40 lb of fat. 200 - 40 = 160 lbs lean tissue mass.
There is only one way to spot reduce fat. Liposuction....and I don't recommend it. We think if we do more crunches or side bends we can trim our waistline...these exercises may work...but the reason is because you're exercising and burning calories, elevating your heart rate, increasing your body's temperature, and motivating your metabolism to spin faster. I would still do these exercises to achieve core strength, but the #1 focus of fat loss should be nutrition, #2 cardio, and #3 strength training.
What you put inside of your body will have the greatest impact on what your body looks like and how your body feels. IF YOU REMEMBER ANYTHING, REMEMBER THIS!!! There is no cookie cutter nutrition plan that works for everyone. Look at the food guide pyramid, and look at the overall fitness health of Americans. You may need to experiment in order to learn what works best for you. Once you have that established, focus on consistency.
Protein, Carbs, and Fats
Start with what you know...keep those practices in place, and make adjustments with what you don't know. Know that you should consume an amount of protein equivalent to one gram per pound of your bodyweight. Personally I go up to about 1.8gram/pound, and cut back to 1 gram per pound during contest prep. The majority of your protein should be from lean sources,lean ground turkey, chicken breast, and shrimp are some of my choices. Some of your protein can come from eggs and red meat. Other foods such as nuts contain protein, but I consider those a fat. Also know that you should consume at least 8 glasses or 64 oz of water a day. If you're training every day, then double that...and if out in the heat, add as necessary. Carbohydrates and fats are very different amongst individuals. Some people may be carb sensitive, diabetic, celiac...the consumption of these nutrients really depend on how your body reacts and your level of activity.
In general, I have said to limit your sugar intake as much as possible, I believe this is something everyone can take away. I have done paleo for a few years, but it took me 2 years to discover I responded better to the low sugar carbs like oatmeal, rather than sweet potatoes and bananas. I can consume up to 400g carbs/ day in "offseason" but cut down to 100g during prep. My body also responds the best to a moderately low fat diet...0.5 gram fat/ lb bodyweight and down to 0.25 gram for contest prep. These are the things you need to determine on your own.
The factor that will have the most impact with nutrition is consistency. The cleaner you eat the better you'll feel. Incorporate a scheduled "reward" meal once a week, where you can eat what you want. The cleaner you eat throughout the week, maybe you could have 2 reward meals on the weekend...this will be different for everyone. But remember to keep your daily meals tasty...this will take creativity and it is up to you to research and determine what you can do long term...think lifestyle. Check your bodyfat % and lean tissue weight once a month, and adjust your caloric intake based on the results. Nutrition is by far the toughest aspect of a fit lifestyle... anyone can lift a weight or do some cardio, but if you can nail your nutrition down, you'll be set to achieve your fitness goals. And patience is probably the second biggest factor behind consistency...both challenging, but both required. If you want it bad enough, you'll be both patient and consistent.
Assuming your nutrition is in check, cardio will help speed up the fat loss process. Whether one does high intensity interval training, moderate, or low intensity cardio activities...the biggest factor that will help you achieve success...is yes, consistency. My personal philosophy towards cardio is to keep it more on the shorter end while maintaining a heart rate around 85% of my max heart rate (220 minus your age.) So in my case, 220-32 = 188mhr...x0.85 = 160beats per min. One may burn more calories if you do a longer duration of cardio, but the more intense your cardio is, the longer your metabolism will be elevated...hence, burning more calories over the course of the day. In my opinion, I'd rather have the physique of a sprinter over a marathon runner, so my cardio sessions are always under 30 minutes, which helps maintain muscle tissue.
The greater our lean tissue mass, the more calories we will burn...or use to maintain and feed our muscles. There are many different ways to weight train. Like I've said in previous fat loss rules...the biggest factor that will help you succeed above anything else, is consistency. Beyond that, here are a few of my personal opinions. I prefer to focus the most of my energy on compound movements before isolation movements. I prefer to lift heavy for the most part, and keep reps relatively low, in the 6 rep range for presses, and pulls. Calves, traps, abs, and arms, I will tend to go higher rep range to some extent. I will continue to lift heavy through contest prep. I never go light weight, high reps to "lean out." You change your fat composition by your nutrition and cardio will aid that process. Why would you want smaller muscles...keep it heavy and tear those tissues deep. Again, consistency will get you the greatest results. Stay Strong!
Written By Tyler Andrew
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