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Get a leaner, stronger and toned body by lifting heavy weights

Good day, thank you for taking the time for clicking on the link. So im going to start by saying the obvious:

-NO you wont get BIGGER by lifting heavy weights

-NO you wont look like hulk in 3 month of training

– Weight lifting wont make you bigger but toner and leaner

-NO you are not genetically gifted to gain 3-4 years of lean muscle and hard work in just 3-6 month of training, if you can build such amount of muscle in short period of time please contact me I would like to talk to you and find out whats your secret.

– The most obvious do you happen to have some BALLS between your legs as this is a sign that your body can grown unlimited amount of male hormones for muscles growth. If you dont than I can ensure  you are a female and your genetics wont allow you to growth crazy amount of muscles, unless if you have some BALLS or if you take any kind of hormones or steroids period.

– Another reason why females wont over pass males in size is also down to the the fact that, genetically females produce more estrogen hormones, which allows the body to recuperate damaged cells during a heavy lifting session. So your body does not have much time to allow the building blocks to take place when it comes to building muscles, of course unless if you are in a positive energy intake and you want to gain weight on purpose. If thats not the case if you are maintaining your weight, you will just get super, lean, toned and sexy.

 

So now that we have cleared the air lets talk a bit more about why is weight lifting so important for your body, but first lets start with the basics what effects and stimulates muscles growth the most, and how you can achieve such body if you do wish to growth muscles or perhaps if you want to stay lean and have an amazing, lean, strong and athletic body.

For you to grown muscle you must meet the following requirements

Calories

For any person wanting to build muscles or for them to get to their goals, either be fat loss, maintenance or muscle growth you must meet the most basic of all requirements for you to achieve your goals. Calories are very important when it comes to muscle building, putting it simple for you if you are not eating enough calories above your maintenance you wont growth any muscles period.

For example, if you are eating enough calories on daily basis and by the end of the week you noticed that you started gaining some weight and over a period of time of 2-4 weeks you notice your weight has increase up 1 kg or so, than you can safely say if you carry on like this you will gain muscles, if you have sufficient volume on your training on weekly basis. But this is something we till talk about a bit more later on when it comes to training volume.

Another great example if you dont quite understand what I mean :

BMR

Lets take a client 1, for the sake of this blog lets call her Jessica. So Jessica is 32 years old, 5.4ft and has a moderate active lifestyle, and weights 62 kilos, her BMR ( basal metabolic rate) is 1200 calories . Which is the amount of calories her body need on daily basis without any exercise at all or should I say if she was to be in bed the whole day her body would need 1200 just to maintain her body inner environments and metabolic pathways, so her body is just supplying enough calories for her organs and body to functions.

TDEE

If we eat more calories than our body requires, we will gain weight. If we eat less calories than our body needs, we will lose weight.This is where TDEE comes in to play.
TDEE  is short for Total Daily Energy Expenditure. This is the amount calories your body burns in a 24 hour period, sleeping, working, exercising, playing and even digesting food! TheTDEE is designed to give you a roughly estimate of your total daily calories depending in your goal and this all including daily exercise

BMR – Basal Metabolic Rate (The number of calories your body burns at rest, with zero activity)
TEF – Thermic Effect of Food (The number of calories burned in the process of digesting food you eat)
NEAT – Non-Exercise Activity Thermogenesis (The number of calories burned in all activity outside of exercise)
TEA – Thermic Effect of Activity (The number of calories you burn exercising (or higher than usually energy output)

Unless we know exactly what our TDEE is, we have no way of knowing how many calories to consume while dieting to burn body fat or gain (preserve) muscle. Hence why its important to find out how much you need on daily basis so you are not guessing, if you are on fat loss, maintenance, or muscle building phase.

A good rule of a thumb is if you dont track your calories on daily basis but you notice that your weight is the same on week to week basis, this means you either are on maintenance, so your are eating enough calories to break even or your body has stalled fat loss if you have been dieting for a long period of time.

If you want to add gain weight so your body is likely to build muscles, as you need to put your body in a calorie surplus or positive calories you need to increase up to 500 calories a day, so lets say Jessica BMR is 1200 and add an additional 500 calories extra, so thats 1700 calories on daily basis, again this figure is not exact but its a starting point if you wish to gain muscle.

Macronutrients

The three macronutrients all have their own specific roles and functions in the body and supply us with calories or energy. For this reason, the body requires these nutrients in relatively large amounts to grow, develop, repair and feel good!

Each macronutrient is almost always found in every item of food, whether that’s a steak, a snack or a raw vegetable; the only difference is how the macronutrients are balanced. As an example, the nutritional composition of an avocado is generally made up of 75% (good) fats, 20% carbohydrates and 5% protein, therefore this is clearly a fat-based food. On the other hand a banana consists of 95% carbohydrates, with only small amounts of protein and fats.

The trick is to understand how each macronutrient plays a different role in the body and tailor your diet accordingly.

For you to be able to have gain lean muscle mass you must distribute enough nutrients to your body in a form of protein, carbs and fat. Even though calories are the most important fact in muscle building, macronutrient partition can also play a role on muscle development, for instance if you dont eat sufficient protein in your diet, your body will not have enough nutrients for your body to be able to repair it self or even to maintain a base line health for your body to repaid and function, so its important you have enough protein on daily basis to meet your goals. A good way to get you started is times your body weight in pounds by 1g and you should have the rough estimate amount of protein per day.

For example, lets take Jessica she is 62 kilos which is 136lb x 1 = 136g of protein per day, thats round about 2 medium size chicken breast a day. The key to develop lean tissue is to be consistent with your meals on daily and weekly basis.

Carbs also play a big role on muscle building you need sufficient carbohydrate in your diet for your muscle to recover as you train your muscle is using its stored energy for workout, so if you dont eat enough carb for your muscles to replenish its energy from your workout you will always feel crap and look flat.  Get enough carbs from vegetables around 2 fist full of vegetables per meal and a fist full of rice, pasta, potatoes, oats or whole meal bread.

 

Nutrient timing

When you exercise regularly, the body is primed for fat gain or fat loss just as it’s primed for muscle gain or muscle loss during specific times of the day.  The wrong foods at the wrong times sabotage your efforts in the gym. The right foods at the right times enhance those efforts.

Once we account for energy balance, timing nutrient intake can up-regulate metabolism, shift hormonal profile, and alter body composition.

Manipulating nutrient intake can also help someone take advantage of certain anabolic hormones, namely insulin. However we wont go into this topic as we will need a whole new article to talk about insulin.

 

Training volume

The number of sets and reps you do in a workout is called volume and thinking of the volume on your stereo helps in understanding how much to use in the gym. If your training volume is too low, your body won’t change (you won’t be able to hear the music); if it’s too high, you risk overtraining (blowing the speakers).  For you to be creating muscular adaption your training volume must be progressive on weekly basis, meaning that your weights, sets or reps must be going up on weekly basis throughout yout microcycle or mesocycle with often deload weeks to allow your muscle and body to rest.

Specificity

The Specificity Principle simply states that training must go from highly general training to highly specific training. The principle of Specificity also implies that to become better at a particular exercise or skill, you must perform that exercise or skill.

As an example if you want to build a good physique or more specific LEGS, you must train your legs more frequently during the week. The point to take away all that is not necessary for a short period of time and put more effort towards that one single point and work really hard at it, to build more more skill and muscles development will come. It just like everything else the more your practice the more skill your build and the better you become at it, your muscle goes through the same thing.

“So yeah… there you go, if you meet these principles you are sure to build some serious muscle mass followed by some intense calories intake.”

You will love what Im about to explain to you and why so many people avoid lifting weights. But first I want to explain to you that there is no major different between male and female when it comes to hormones and muscle growth:

Female and male will both gain muscle mass when lifting weights, but the percentages are not as high compare to the male physiology. For examples lets take a group of untrained male with a total lean muscle mass of 55kg and female group with a total lean muscle mass of 45kg. So there is around 10kg of lean muscle mass difference, Lets put them through 6 month of weight training programme followed by a check up at the end so see which group have made the most difference. Six month goes by and at the end of the study both group have gained some serious muscles and strength as a by-product of weight training.

Lets say Female group gained 6kg of lean muscles a total of 51kg  and the male group gained 10kg of lean muscle a total of 65KG.I know this may sound like a lot of muscle mass in 6 month which by the way its impossible but for the purpose of this article lets just go with it.

So the difference is that females from the start dont carry as much muscle mass compare to male even though relatively they should be just as strong compare to the male group, so why is that? Well simply because females often carry a lot more estrogen hormones or lets say females are able to produce a lot more compare to males, additionally females can produce just as much testosterone hormones compare to male. So the idea that male carry more testoterone is not completely true. there has been studies that have shown that female often can produce higher levels of testoterone compare to males.

So why dont we see female HULK look a like on daily basis? Well… do you remember your friend estrogen hormone, because the female body can produce such a large amount of it, this means that the breakdown of muscle fibre during training session can be recovered 2-3 times a faster compare to a trained male body. This means the same hormone can recover the damages during and post training a lot quicker which means it stops the process from going any further, unlike males the process is a lot slower for recover which mean the male body can keep on breaking down muscle fibre for growth. This process in the female physiology is a lot harder to accomplish for muscle growth as due to estrogen hormones wanting to stop the process.

So in fact female can train 2-3 times harder than males during a weight training session with little rest and be able to recover so much faster. Of course if your nutrition is at point and you are eating in favour to gain weight, you will over a period of time gain muscles mass. But if you are training hard with heavy weights and your calories are at stable point of maintenance or perhaps fat loss, you will not grown any muscles, however you will get leaner and stronger

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The scary truth about weight training!

 

Whenever you check out any fitness pictures of social media or magazines, men and women stare back at you, toned, tanned and happy. Although many of those images are probably Photoshopped, it’s clear those people have put in their time at the gym. But maybe they’re on to something: Research shows that not only can weightlifting improve your body composition and give you a toned appearance, it can also improve your overall health and make you a happier person. Weightlifting can help you burn fat, reduce your risk of diabetes, prevent back pain and even help you fight depression.

MUSCLE FIGHTS FAT

Do you feel like eating that extra pizza portion without feeling guilty? Lift weights. In study published in the February 2008 issue of Cell Metabolism, Boston University researchers demonstrated that type II muscle fibers, the kind you build when you lift weights, improve whole-body metabolism. The researchers genetically engineered mice with a type II muscle growth-regulating gene that could be turned on and off. After eight weeks on a high-fat, high-sugar diet, they activated the gene, but did not change the mice’s diet. Without any change in activity level, the mice lost total body fat. The researchers concluded that an increase in type II muscle fibers can reduce body fat without changes to diet and might be effective in the fight against obesity.

REDUCE DEPRESSION SYMPTOMS

When it comes to the effects of exercise on depression, aerobic exercise, such as running and swimming, has been much more extensively researched than anaerobic exercise, such as weightlifting. But as one study reports, there’s little difference between the two in terms of how well they relieve symptoms of depression. A study published in The Primary Care Companion to the Journal of Clinical Psychiatry in 2004, followed 40 women and found similar results in those who ran and those who lifted weights for eight weeks. In addition, there was no difference in the percentage of participants in the two groups who remained non-depressed during follow-up.

FIGHT OSTEOPOROSIS

As you age, you naturally lose muscle and bone mass. This is of special concern for women, whose bones are smaller to begin with and can become dangerously weakened by age. Vivian Ledesma, D.C., owner and director of Alliance Healing Arts in Seattle, Washington, explains that weightlifting can help fight this. Just as your muscles adapt to the stress of weightlifting by becoming bigger and stronger, your bones also adapt. “Anytime your bones perceive stress, the response is that more bone will be deposited,” says Ledesma.

MOVE WITH EASE

Body awareness, or being able to recruit the proper muscles in the right sequence, is key for moving in a way that is both efficient and safe in daily life, This is something I have seen many times when training clients . “When you get out of your car, there’s a pattern in which your muscles are recruited that is correct; you activate your midsection, rotate your trunk, bring your leg out of the car, fire your hamstrings then glutes, then stand up.” Doing a squat in the gym, helps you to learn how to perform those movements correctly, rather than doing what most people do, which is to put the pressure into their toes and the quads with no core stability at all.

BETTER HEART HEALTH

Keep your ticker in top form by pumping iron, says a study conducted by researchers at the College of Health Sciences’ Department of Health, Leisure and Exercise Science at Appalachian State University. The study looked at what happens to arteries and blood flow after 45 minutes of moderate-intensity strength training and found that there was up to a 20 percent decrease in blood pressure – a benefit equal to or surpassing that of taking anti-hypertensive drugs. The blood flow-improving effects of resistance exercise persisted for about 30 minutes after the end of a training session and continued for as long as 24 hours in people who trained regularly — 30 to 45 minutes a few times a week.

PREVENTS BACK PAIN

If you work in an office, you know that sitting at your desk all day can wreak havoc on your lower back, leading to stiffness and pain. Weightlifting may help strengthen the muscles of your core , those that support your spine to lessen the discomfort and undo some of the damage caused by sitting all day. But what are the best exercises? I would recommend  focusing on hip extensions, essentially the opposite motion of the hip flexion that occurs while sitting. Squatting, step-ups and hip extensions are a few examples. Start with just your body weight and then add resistance to increase the challenge. Also I would recommend back exercises followed by core training such as Plank.

IMPROVED BALANCE

Aside from your major muscle groups, like your pecs and hamstrings, your body has various smaller muscles called stabilizer muscles. These muscles do exactly what you would think: They help stabilize you. Although you might lift weights to flatter your flexing muscles, each time you work out you’re indirectly targeting those little muscles that help keep you upright and take care of everyday tasks such as balancing on one foot to reach a high shelf or stopping yourself from falling on an icy surface. This is especially important for people as they age.

LADIES, YOU WON’T GET BULKY

Stop fearing the weights,  lifting them is not going to turn you into a muscle-bound freak. Building huge muscles is intentional and takes a great amount of work,  including lifting heavy weight at a high volume many times a week, following a weight-gain diet with copious amounts of lean protein each day and taking supplements. LoBue assures that lifting weights and eating a healthy diet will result in a fit and lean body, not a big and bulky one

IT WILL MAKE YOU MENTALLY STRONGER

When you feel stronger physically, you usually feel stronger mentally weightlifting teaches you the skill of perseverance, the ability to overcome discomfort and challenge yourself.  Weight training teaches you to push yourself when everything tells you to stop, when your muscles start to give out and it burns and it hurts, When we get into those high-intensity situations, we have a choice, we can either stop everything and try to return to our comfort level, or decide that this level of discomfort is worth the reward. That decision that it’s worth persisting through that uncomfortable situation 100 percent contributes to successful situations in other parts of our lives.

YOU’LL LOOK (AND FEEL) BETTER

Plain and simple, weightlifting is the best way to get a lean, toned, fit body for both men and women. You can do all the cardio you want, but without some form of resistance training to challenge the muscles, you won’t get those toned muscles in all the right places, the ones that shape your body.

Click here to read a great blog about muscle mass and its benefits –

Importance of lean muscle tissue

 

After reading all this so WHERE TO START?

Even though you know all the benefits of weightlifting, it can still be a challenge to start or stick to a weightlifting routine. Specially if you dont have any experience in lifting free weights or even doing the correct exercise, Here is some fitness number one tip during my many years of experience in the fitness industry:

“Show up. Just walk in the door, just put the video in, just put your exercise shoes on. If you don’t feel like doing it, just take the first step toward it. And then see if you can take the next step.

I would recommend inviting a friend or a  family member to work out with you to increase motivation. Or perhaps if you are truly lost get a coach or signup to a class or bootcamp class that will help you out and motivate you along the way. Put yourself in an environment with other people who are like-minded and want to work out as well. Recruit your network.

If you would like a bit more information on this subject check it out my other blogs or alternatively sign up to my coaching program.

30 DAYS U-FIT CHALLENGE.

Find us also at M.I PT studio

 

Educate
Educate.

Part of my mission is to make sure that people I work with to achieve their fitness goals are educated enough that they can continue their journey without needing me.

Motivate
Motivate.

I take pride in being able to give my clients the push they need to get where they want to be in terms of health and fitness.

Inspire
Inspire.

Embedded in my ethos is the desire to inspire my clients to want to be their best selves, without that, there is no reason to do what I do.

Why work with me?

I am not a salesman. Unlike many Personal Trainers in Essex, I care deeply about my clients progress and want to help get results quickly.

Personal training isn't about shouting at someone to make them exercise. For me it's about the ten years experience and knowledge I have behind me, which allows me to educate clients on how to quickly get where they want to be.

Ryan Worthington, Founder

Ryan Worthington

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