Before we begin, there’s one thing you need to know: The best food to eat before a workout depends on when you’re going to eat it.

If you’re an early riser who goes to the gym on the way to work, you won’t have enough time between leaving home and arriving at the gym to really digest a full breakfast. Your pre-workout snack is going to have to be really light. On the other hand, if you’re working out in the middle of the afternoon, your workout is going to be fueled by your choices at lunch and you’ll have a couple of hours to digest your food before hitting the gym. That means a different pre-workout meal from the one you might choose if you were scrounging around the kitchen at 5:30 a.m. on the way to the track.

The closer to your workout, the more you want to focus on eating carbohydrates rather than fat or protein. Carbohydrates are digested in the small intestines, whereas fat and protein are broken down in the stomach. This means cramping and indigestion are more likely when you work out with a belly full of fat- or protein-rich foods.

The rule is this: The less time until the workout, the less you should eat. This makes sense: It takes time to digest food, so you don’t want to scarf down a huge breakfast right before getting on the treadmill. Those planning to run the marathon on Sunday usually eat a huge dinner on Saturday night. But those planning to go for a three-mile jog at 5:30 a.m. may be fine with just an orange eaten about 20 minutes before.

With that in mind, I’ve prepared a list of my four favorite all-around pre-workout snacks, that I recommend to all of my clients. These work just fine whether you’re an early-morning exerciser and need something light or you’re about to head out for a workout in the late afternoon and are just looking for a little extra energy to combat the 3 p.m. crash.

With a smear.

This is one of my favorite snacks, period. I take some hearts of celery and fill in the groove with some organic almond butter or peanut butter. This snack really travels well in Tupperware and makes a terrific pre-workout snack. Why? The celery has fiber and nutrients (including calcium and vitamin A) and a ridiculously low 6 calories per medium stalk. The nut butter has protein and fat. The overall calories are low, and this really fills you up without slowing you down, providing great “slow-release” energy for a terrific workout.

The double A.

Simply put, an apple with almonds. The apple is the perfect food for a pre-exercise snack. The sugar load is moderate, it contains valuable pectin fiber which slows the entrance of that sugar into the bloodstream, and it’s a nutritional powerhouse containing vitamins, minerals and antioxidants. Combine it with about a dozen almonds, which add some fat and protein. They’ll further slow the entrance of the sugar into the bloodstream for sustained energy and keep hunger away.

Whey to go.

Whey protein is my favorite kind of protein powder. Not only is it extremely high-quality, bioavailable protein; it supports the immune system by providing the building blocks for glutathione, arguably the body’s most important antioxidant. And studies indicate that whey protein may boost weight loss efforts. According to one French study, eating whey before exercise supports fat burning and may help with gaining or maintaining lean body mass. I suggest a whey protein shake made with either water alone or with frozen berries. The berries add fiber, nutrients and some extra carbohydrates, and make for a more delicious drink.

TG: too good.

The initials of this snack stand for turkey and grapes. It’s a perfect match of protein, carbs and low calories to take the edge off your hunger and prime your exercise pump. Four small slices of deli-packaged turkey contain only 87 calories but give you more than 14 grams of protein, plus some of the cancer-fighting mineral selenium to boot. A cup of grapes adds some carbs to the mix together with phytochemicals. Go for fresh turkey whenever possible as the packaged kind is high in sodium, and choose red or purple grapes because they have more antioxidants.

Obviously there are other choices besides my four suggestions. In a pinch, I’ll use a protein bar, though you’ll want to watch the sugar content and look out for the presence of trans-fatty acids. One of my favorites is Atkins Advantage, though there are others you may like as well. Hard-boiled eggs are another secret weapon in the search for portable protein that combines nicely with a little fruit (such as an apple).

Remember: What you eat after the workout is even more important than what you eat before it. That’s when your muscles are hungry and your depleted glycogen (muscle sugar) stores need replacing. The “golden hour” after the workout is the time when those muscles soak up nutrients most effectively. Choose what you eat after the workout with just as much care as you choose that pre-workout snack.

Lack of focus may be the reason you’ve stopped gaining results!!

You need to be 100% focused on your workout or you’re wasting your time. Most bodybuilders I see at the gym just go through their workouts like each set was just something to check off a to-do list. Their minds are everywhere except on what they are doing. Working out like that will not let you achieve your full potential.

There are two components of focus, what you do during your set and what you do between your sets. When you are doing your set, your mind will be on one thing and one thing only: Thinking about what muscles are working and trying to ‘feel’ the muscle move.

During the set, no doing anything else.. No talking, no looking around, no thinking about what exercise you are going to do next. Your mind is 100% focused on the set you are doing right now. Lets talk a little about the first item, what muscles are working.

When a joint is rotating, muscles are working. If two joints are rotating then even more muscles are working. If you are doing biceps and your shoulder is rotating as well as your elbow then you are exercising your shoulder as well as your biceps. By constantly thinking about what joints are rotating and what muscles are working you make sure you are focused 100% on the muscle you are working out. That way you can think about and control the muscles being worked by stopping the rotation of your shoulder and only focusing on the muscles you want targeted (IE Biceps).

Between sets we are NOT going to:

• Talk.
• Text.
• Read.
• Daydream.
• Look around and check people out.

Here is what we ARE going to do between sets:

• Think about our last set.
• Did we meet our rep goal?
• Did we use good form?
• Did it feel good?
• Think about our next set.
• How many reps will we do?

Visualize how we will accomplish our goal, close your eyes and see what it will look like and how it will feel.

I am a strong advocate of using lighter weights with perfect form but be careful not to use this as an excuse to slack off. You have to be 100% focused on what you are doing when you are using perfect form and higher reps because it can be too easy to just quit when you are bored or reach some arbitrary number of reps. It can take incredible focus to keep pumping out those reps and keep the mind from wandering, especially after rep 12 or so.

If you cant focus intensely while doing the higher reps then you won’t get any results!

This one is for the ladies..

One of the most common comments I get from new women clients (when it comes to changing their physiques) is “I don’t want to add bulk; I just want to ‘tone.’”

What the heck does that really mean?

Most people think that toning means getting more definition and firmer muscles without adding any size. But this is simply not possible!

If you look up toning in an exercise physiology textbook, tone simply describes the state of the muscle. When a muscle is at rest, for example, it is in a state of partial contraction to be ready for action.

The “tone” of the muscle is involuntary, so you can’t change it by lifting weights in a particular way.

Unfortunately, people have taken “tone” to mean how defined a muscle appears.

Women go to the gym to “tone up,” often fearing the idea of bulking up, while men go to the gym to “build.”

But muscles gain size and strength when they’re required to do more than what they are accustomed to doing on a daily basis. Similarly, they’ll shrink and lose strength if left stagnant.

Muscle doesn’t turn to fat or vice versa!!! Please, please, please.. comprehend this!

When you train a muscle, you can’t help but “build” it.

The shape and appearance of your muscles are predetermined by genetics, along with factors such as gender, stature, body composition and fat storage. These often give some individuals a more “defined” appearance.

That doesn’t mean we can’t change our body’s appearance – but the body doesn’t know how to “tone.” When a muscle is asked to work at a higher intensity, it will build.

In essence, toning and building are the same thing. Becoming lean and building muscle requires making changes in our body composition through exercise, including lifting weights (yes ladies.. weights), and healthy eating, to see the muscle definition.

So why be concerned about using the word “toning”? Because it leads to an underlying belief that we can “spot reduce.”

Spot Reduction refers to the reduction of fat from a specific area of the body. There is a common view that it is possible to achieve spot reduction through exercise of specific muscles in the desired area, such as exercising the abdominal muscles in an effort to lose weight in or around one’s midsection. Advertisers LOVE to play on this concept when advertising exercise-related products. Sorry ladies, you’ve been duped!

Here’s the tricky part of believing you can spot reduce. The body doesn’t discriminate between exercises for the arms or legs when it comes to decreasing body fat. It simply knows you are exercising.

Think of this analogy.. Imagine a bath tub or pool, full to the top with water. Once the drain is opened, does the water fall out at the same rate, or in sections? BOOM, EXACTLY!

If you are eating a healthy diet and you are burning more calories than you are taking in, your body will reduce its stored fat – from wherever the body decides to take it, and not necessarily the area you are targeting.

So, let go of the idea that women tone and men build. Instead, change your perspective to focus on the whole body and on gaining muscle strength through resistance training, cardiovascular activity and a healthy, balanced diet.

Ladies, don’t be afraid of heavy weights. They will increase your muscle mass and make you a better calorie burner. Both of these benefits are important: experts estimate the average person loses five to seven pounds of muscle tissue each decade of our adult lives. In addition, we tend to gain fat as we grow older due to the slowing of our metabolisms and usual decline in activity, making for a double whammy.

If you’re trying to lose some weight there are two factors you need to take into account: nutrition and exercise. To diet successfully, just watching the foods you eat won’t bring success on its own. You also need to include some exercise in your daily life. Not surprisingly, this nutrition/exercise interaction also holds true in reverse. Just doing lots of exercise won’t work either if you’re not eating a nutritious diet.

To really get the weight off and keep it off, you need to have both an exercise program and a nutritious eating program. This will help to get your metabolism ticking over at its optimal level.

So what is metabolism?

In simple terms, it’s the chemical reactions that take place in your body to turn the food you eat into energy to keep your body functioning. A lot of things can affect your metabolism, with food and exercise being two of the major factors.

The key to being fit and healthy for life is to do enough exercise and give your body the nutrition it needs to work at its peak level, as well as getting adequate sleep. Exercising will get your body burning fat as an energy source. Eating a balanced diet in small, regular, meals throughout the day will provide your body with all the nutrients it needs to keep going. Once your body gets used to burning fat and having a regular supply of high-quality fuel, your metabolism will alter accordingly and you will burn fat right throughout the day, not just when you’re exercising.

The following are key components in raising your metabolism, naturally.

1. Keep Hydrated.
I’m sure the general population thinks dieticians sound like a broken record when it comes to the whole water thing, but it really is important. Drinking the recommended eight cups of water a day will help your body function at peak performance levels.

2. Keep Calcium Levels Up Current.
Obesity research shows that a dip in calcium levels can trigger the same hormone that causes the body to hold onto fat to be released.

3. Ditch the Drinks.
Happy hours and late night cocktails can do a number on your metabolism the next day. Research shows that the day after a night of drinking, there is a significant dip in your metabolic rate. Combine this with hangover cravings, and you’ve got a double disaster.

4. Eat Constantly.
Snacking does not have to be a bad thing. If your stomach is growling, it means that you need more fuel. Not providing your body with food is a surefire way to slow down its basic functions. Choose high-fiber, high-protein snacks. Starving your body will sabotage all of your dieting efforts.

5. Destress Yourself.
Stress raises the amount of cortisol in your body. Cortisol is a hormone that tells the body to hold onto fat in case of a stressful situation (think more natural disaster-level stress, not a bad day at work-level). Experiment with exercise, reading, and meditation as ways to lower stress levels and clear your mind.

6. Decrease Diet Soda.
Although it’s low in calories and seems like an easy swap for high calorie beverages, diet soda may actually have adverse effects on your metabolism. Water and seltzer are better options, but if you must drink diet soda, limit your consumption to two cans (not Big Gulps!) per week.

7. Don’t Forget Your ZZZ’s.
Getting a least seven to eight hours of sleep every night is crucial to a healthy metabolism. Anything less can adversely affect your body’s ability to burn calories. Surprisingly, excess sleep may do the same thing. It’s best to keep a consistent bedtime and wake up close to the same time every morning. Down by 10:00pm, up by 6:00am.

8. Soak Up the Sun.
Research shows that when a person spends long periods of time in a darkened, dull environment, it stimulates the same physiological functions in the body as gaining weight and sleep. The best daylight hours are between 11 a.m. and 3 p.m., so make it a point to get up from your desk and take a brisk walk outside. Aside from soaking up rays, you’ll rev up your heart rate and benefit from the fresh air.

9. Work Out in the Cold.
Doing any type of cardio exercise in the cold can increase the ability of brown fat in the body to work at maximum capacity. Newly published research indicates that brown fat helps efficiently burn the white fat in your body, which is the considered as “bad(er) fat.”

10. Drink Kombucha Tea.
This tea, which is made from the Kombucha black mushroom, has racked up accolades in almost every health area-claims range from easing arthritis to detoxifying the liver. The detoxifying nature of this beverage may help your body function at an optimal level, which means a healthy metabolism.

11. Increase Weight-Bearing Exercises.
One pound of muscle burns 35 to 50 calories, while one pound of fat burns a measly 5 to 10 calories. Increasing your muscle mass can increase your body’s basal metabolic rate (BMR) by up to 40%.

12. Up Your Vitamin C.
Vitamin C and calcium are partners in crime when it comes to your metabolic rate. Calcium speeds up metabolism, while vitamin C helps the body absorb this mineral, creating an overall win-win situation.

13. Vitamin B is Key.
Getting in all over your vitamin B, which you can do by incorporating small amounts of nuts, seeds, chicken, beef, and fish into your diet, helps maintain a healthy metabolism. Legumes are also a great source of B vitamins; plus they’re chock-full of fiber.

14. Drink Green Tea.
The polyphenols, specifically EGCG, in green tea have properties that rev up your metabolic rate. However, green tea takes dedication. You have to drink about 2 to 4 cups a day to see results.

15. Avoid High Fructose Corn Syrup.
It’s one of the most controversial issues in nutrition: Studies show that HFCS can make the body insulin-resistant. Also, when given the choice, the body stores fructose as fat before it does glucose.

16. Try Interval Training.
Aside from curing workout boredom, interval training allows you to burn more calories in less time. This is a great way for busy people with less time to get in a maximum workout.

17. Drink Oolong Tea.
Swap your second latte of the day with a fresh cup of oolong tea. Chinese medicine and celebrities alike tout the calorie boosting properties of this electrifying elixir.

18. Spicy Peppers.
Take your pick: Jalapenos, chili, cayenne, habanero, etc.. These fiery little guys contain capsaicin, which is why you get a burning sensation in your mouth when you eat them. This same effect is created internally, causing a calorie burn for about 30 minutes afterward.

19. Go Ginger.
The latest craze is to add ginger shots to juice, but if you’re not into juicing, it also pairs nicely with veggies in a stir-fry. In addition to aiding digestion, it can speed up the body’s digestion process by as much as twenty percent.

20. Eat Oily Fish.
Fish such as tuna and salmon contain oil that increases leptin, which is a hormone responsible for controlling appetite.

If you have any of your own secrets.. Share them! Leave us a comment below.

Should I stretch between sets?

You should stretch between sets on your first exercise only. Don’t over do the stretching, the idea is to loosen up muscle for heavy lifts, not burn out muscle before you execute heavy lifts.

Should I workout at home or join a gym?

It’s a matter of personal preference really. Do you like the gym atmosphere or would you rather the privacy of your own home. 3 questions to consider: Can you really concentrate at home to lift really heavy? have you someone there to help? Have you got enough weights and equipment? If you’ve answered yes then maybe you could train at home for a while and see how you get on, otherwise I think the gym would be a better option for you.

Do I need a fitness trainer?

You could consider a fitness trainer if you find that no matter what you try to do, you are not getting the results you desire. If you find that you cannot concentrate on your workouts then you could consider hiring a personal trainer for a time.

What supplements do I need for muscle building?

If your diet is perfect then you don’t really need supplements to support muscle building, but whose diet is absolutely perfect? When it comes to supplements I find that the basics are great like Whey and casein protein powders, creatine, multivitamin/minerals, vitamin c, Vitamin e and zinc. There are “super supplements” available that you could try out for 8 to 12 weeks but I like to stick to the basics. How far you want to take supplementation depends on the individual’s goals.

There’s a lot of talk about creatine, is it any good?

Yes it is good, it’s very good. Creatine increases energy production in the muscle cells so you can lift heavier and for longer. Creatine helps you to quickly gain weight making you stronger, and the more you can lift means the more muscle fibres you can stimulate for muscle growth. It pulls fluid into the muscle cells making you look bigger.

What type of protein powder is the best?

There is no real best when it comes to protein powders but Whey protein isolate (WPI) is a fast acting protein and is better than whey protein concentrate because it is purer and has a higher BV (biological value) around

170 compared to 104 for the concentrate which means that the WPI can be used more efficiently by the body. The higher the BV the better. Egg Protein has a BV of 100. Milk protein i.e. whey and casein has a BV of 85 and Beef Proteins about 75.

When should I take protein shakes?

You should take protein shakes (whey protein) before and after a training session i.e. about 30 minutes before and within 1 hour after. You can take a casein protein last thing at night for a steady flow of amino acids for growth and repair while you sleep. On non-training days you can take the whey protein anytime.

Should I eat anything before bed?

You should not eat anything before bed because it could keep you awake all night, especially if you eat a carbohydrate food. Having said that, you can take a casein protein supplement without your sleep being affected.

How can I speed up recovery?

You can speed up recovery by taking a creatine supplement immediately after a workout and about 40 minutes later take a whey protein supplement, then within an hour after that have a highly nutritious real meal supplemented with vitamins and minerals. Vitamin c and e is great for fast recovery.

Should I wear a lifting belt?

Some people find lifting belts great while others can’t stand them. I would recommend you wear a lifting belt on your heavy sets and on your heavy sets only, like squats, dead lifts, shoulder presses and bent rows.

Should I wear gloves?

You don’t really need gloves. It’s a matter of personal preference. Some people will tell you that gloves help them lift more weight, while others will tell you that it detracts from their lifting strength. I like to wear gloves because they give me a better grip on the bar.

How many reps for building strength?

To build strength you need to concentrate on low reps with very very heavy weights. Reps should be in the 2 to 6 range and the weight should be heavy enough to only allow you perform 2 to 6 reps. You should always have help on standby when you are lifting like this.

How do I bring out my abs?

To bring out your abs you need to watch your diet closer and cut out all the junk with the empty high calories like cakes and sodas. You could do 3 exercises in tri set style eg: Crunches 1 x 15 then hanging leg raises 1 x 15 then onto lying leg raises 1 x 15 repeat 4 times dropping the reps i.e. 12,10,8s. Rest between sets is as long as it takes you to walk over to the abs exercise area or about 20 seconds rest.

Should women lift weights?

Yes women should definitely lift weights. Lifting weights will be a great help in their weight loss, health or fitness goals. Some women believe they will get huge muscles if they lift weights, this is not true, women don’t have enough of the male hormone muscle builder testosterone. Weight lifting is a truly excellent form of exercise not just for men.

How fast or slow should I perform reps?

You need to ensure that your muscle fibres actually do the work. The reps should not be performed too fast using momentum. Use a Slow and controlled pace that should take you about 2 seconds to raise the weight and 4 seconds to lower the weight, it’s also a good idea to pause for 1 second in the extended position. It looks like this 2 1 4. Try various lifting speeds to see which one works best for your goals, you could also try a 3 2 5: 3 seconds to lift, 2 seconds hold and flex on extension and 5 seconds to lower it.

How do I build massive legs?

You need to get off that leg extension machine and learn how to squat correctly. The squat is the king for building massive legs, along with the dead lift and the leg press. If you want massive legs you need to master heavy squats, and heavy standing calf raises. You could try adding super sets to your leg routines with a pre exhaust technique if you have the weight training experience, if not then straight sets with the squat involved should be enough.

Do I need cardio while building muscle?

Some cardio while on a muscle building course would be beneficial but don’t over do it. 20 minutes on the bike or rowing machine before or after a session should be enough.

How many body parts a session?

2 body parts per session is ideal, that way you can fully concentrate on the body parts and put in 100% effort. It drags on a bit if you have to do 3 and 4 body parts a session, the required intensity just won’t be there. Keep it at 2 per session.

Should I change my routine?

Yes you should change things around every 8 to 12 weeks for renewed motivation and goal setting, and for a boost in results.

How often should I increase the weight?

The ideal rep range for muscle growth is 8 to 12, so if you find yourself getting 12 reps or more no problem then it’s time to up the weight to bring you back down to the almost impossible 8 rep sets.

What does intensity mean?

It means how hard you need to work to complete the required action i.e. if your lifting a certain weight and you absolutely struggled to get 8 reps and you wanted so much to quit at 6 but somehow managed 8, that’s high intensity. Muscles require a high intensity effort to warrant muscle growth stimulation.

How can I build my stubborn calves?

You need to concentrate more on every rep of every set and get a complete stretch. Don’t rush your calf training by just throwing in a few sets at the end of your leg training. Try training them first in the session and use a full range of motion with heavy weight.

How much time does a muscle need to recover?

Muscles usually require from 48 to 72 hours to fully recover from a hard training session. Your nervous system also requires full recovery. It depends on the person’s level of training experience and best recovery practices.

What’s the best time to train?

About 2 to 3 hours after you get up out of bed is the best time because hormone levels are high and your back has re-adjusted itself by then, but anytime is a great time to train. It all depends on your daily schedule.

How much protein do I need?

Not as much as you think but certainly more than the average Joe or Jane. 1.14 grams of protein per pound of body weight is a good guide, though lean body weight should be taken into consideration for a more accurate   figure and not total body weight.

How should I take my creatine?

Some people say that creating loading is unnecessary but I like to load creatine 20grams 4 x 5gs daily for 5 days then 5g after training for about 8 weeks.

How can I get motivated to get to the gym?

You’re the only person that can make you go to the gym, but bear in mind that the thought of going to gym is much worst than the actual application of going to the gym, once your at the gym you’re fine and once you finish a great workout you’re glad that you went. Just go ahead and go to the gym regardless of what you think at the time.

How do I stay motivated?

You can stay motivated by writing down everything you do at the gym. Write down your sets reps and weight used so you can see how much progress you are making. You can also change your routine every so often to avoid staleness and keep motivation high. It’s also a very good idea yo have training goals and strive towards those goals, and when you reach them you need to set more goals.

Will smoking affect my muscle gains?

Yes it will. Smoking will slow down your progress and keep you from reaching your goals. It’s also bad for your health, but you knew that already. I suggest that you try some quit smoking techniques until you find one that works for you.

Can I workout with a hangover?

You certainly can but don’t expect to perform at 100% level and don’t mark it as a great workout. You should stay away from the gym if you’re not feeling 100% from a hangover or from a cold or flu. Imagined laziness is different, you should ignore that and get to the gym.

Should I bring a notepad to the gym?

Yes. You need to track your progress so that you know what is working and what’s not. Tracking everything is also a great motivator.

How can I shock my muscles into new growth?

By changing your routine or by trying a different training principal like super sets or the pre-exhaust method. You can also shock your muscles by changing the sets or reps and by adjusting the weight accordingly.

How do I prevent stretch marks?

Eat high quality nutritious foods and take a good multi-vitamin/mineral. Take vitamin C, E and zinc. You could also try a good vitamin e cream if you already have stretch marks.

How can I speed up my time spent in the gym?

You can speed up your time spent in the gym by doing less in the gym, which is actually better for you than doing a long drawn out session. Realize that you’re at the gym to work and not stand around talking. Get in, get it done and get out.

Which is better free weights or machines?

Both are good but free weights are better for overall body mass and strength conditioning. More muscles are involved using free weights, this is a good thing. Machines are good to isolate a muscle group and can be used to pre-exhaust the muscle before the heavy basic free weight exercise.

How much sleep do I need for optimum muscle growth?

You need 8 to 10 hours of sleep for optimum muscle growth. If you’re serious about gaining muscle mass then you should ensure that you are getting at least 8 hours every night.

How can I increase testosterone naturally?

You could try zinc and magnesium taken last thing at night or try a product called ZMA. You could also try limiting your rep range to 5 reps but the weight should reflect these 5 rep sets. You will need someone there to help with a true 5-rep range.

Should I workout with sore muscles?

No. Absolutely not. Sore muscles are a clear indicator that you have not recovered from your last session. You need another day or two off. It doesn’t matter if your chest muscles are sore and you are training legs – your overall body system has not fully recovered. You could ignore it and go anyway but you will be wasting your time or make things worst on a cellular and nervous system level, then you will need double the time off to fully recover. Your muscles will refuse to grow if you continue to train while not fully recovered from previous sessions. The gym will always be there so take that day or 2 extra off to fully recover and grow. You will then come back to the gym 100% recovered and ready to go to work on another muscle group or 2.

What’s the best way to build muscle?

The best way to build muscle is to purchase a muscle-building program from a person that you know, knows what they’re talking about. Don’t try and guess it yourself, get the information from an expert. You will also need highly nutritious foods and some supplementation. You need to set clear goals and work very hard to achieve them. You could also try and reduce your time spent in the gym by limiting your training sessions to 1 hour only, when the hour is up you need to get out, go home, recover and grow. Discipline and commitment is also required.

I’m over 40, is it too late for me to build muscle?

It’s never too late to build muscle. If you have a decent training routine and sound nutritional practices and the commitment to improve then it doesn’t matter what age you are. You can build muscle at 70 but just don’t expect to be Mr Olympia.

Should I use a full range of motion or not?

95% of the time you should use a strict full range of motion with a weight that will just about give you your rep range. You will be able to lift more with sloppy 3/4 reps but it’s not as effective as a full range of motion. You could get away with 3/4 reps on your last rep sometimes but a full range of motion is recommended most of the time.

How do I build massive strength without getting too big?

You need to lift weights that are extremely heavy and do the basic exercises like squat, presses and dead lifts. Rep range should be 2 to 5. You will need 1 or 2 people there to help you while to pump out those very heavy sets. You also need to be experience in weight training to effectively tackle this type of training. Find yourself a good strength or power lifting routine and execute that safely.

I can’t seem to build muscle no matter what I do.

You could need a better training routine, better high quality nutrition, higher quality calories, more protein, more rest, more weight, less time in the gym, more commitment. The best thing you could do is get advice from an expert that you know you can trust and you could try a personal trainer for a while. If you go with a personal

trainer make sure you tell him/her exactly what you’re looking for i.e. if you’re looking for massive muscle growth, tell them, make it clear that you’re not in it just to get fit and toned.

It’s official: Childhood obesity is an epidemic.

Unless you live under a rock, you’ve probably noticed.

Childhood Obesity Facts

• Obese youth are more likely to have risk factors for cardiovascular disease, such as high cholesterol or high blood pressure. In a population-based sample of 5- to 17-year-olds, 70% of obese youth had at least one risk factor for cardiovascular disease.⁷
• Obese adolescents are more likely to have prediabetes, a condition in which blood glucose levels indicate a high risk for development of diabetes.^8,9
• Children and adolescents who are obese are at greater risk for bone and joint problems, sleep apnea, and social and psychological problems such as stigmatization and poor self-esteem.^5,6,10

Long-term health effects:

• Children and adolescents who are obese are likely to be obese as adults^11-14 and are therefore more at risk for adult health problems such as heart disease, type 2 diabetes, stroke, several types of cancer, and osteoarthritis.⁶ One study showed that children who became obese as early as age 2 were more likely to be obese as adults.¹²
• Overweight and obesity are associated with increased risk for many types of cancer, including cancer of the breast, colon, endometrium, esophagus, kidney, pancreas, gall bladder, thyroid, ovary, cervix, and prostate, as well as multiple myeloma and Hodgkin’s lymphoma.¹⁵

Strategies to Prevent and Overcome Childhood Obesity:

1. Get rid of EVERY sugared liquid (even the ‘Real’ juices) in the house.

Our bodies are only designed for pure water. This is the most important one, in my opinion.

The human body is anywhere from 55% to 78% water depending on body size. A rule of thumb, 2/3 of body is consists of water, and it is the main component of human body. Did you know that your tissues and organs are mainly made up of water? Here is the %:

• Muscle consists of 75% water
• Brain consists of 90% of water
• Bone consists of 22% of water
• Blood consists of 83% water

The second best option next to drinking only water would be green tea which contains many natural anti-oxidants which also benefit their body.

2. Have them ONLY eat carbohydrates that have ONE ingredient and/or contain natural fiber.

Mainly darker veggies, some fruits and unprocessed grains.

Foods that are high in sugar or refined carbohydrates are digested into large amounts of glucose that quickly enter the bloodstream. This causes a rapid rise in blood sugar and often provokes an exaggerated release of the hormone insulin to lower it. When this occurs frequently, the persistent strain put on the pancreas to produce additional insulin can impair the body’s ability to maintain consistent blood sugar levels which can lead to insulin resistance and type 2 diabetes. Left unaddressed, chronically elevated blood sugar, commonly referred to as hyperglycemia, can damage the kidneys, nervous system, cardiovascular system, and retinas, all of which is commonly associated with diabetes.

Sugar is our primary source of energy, and when consumed, it can be converted to glycogen and stored in muscle or the liver for future use. However, many people consume an excessive amount of carbohydrates that significantly exceeds their storage capacity for glycogen, and when this happens, the sugar resulting from carbohydrate digestion is converted to body fat. This is especially the case with fructose which is a significant component of the high fructose corn syrup that is found in many sweetened beverages and processed foods. Because of this potential for sugar and refined carbohydrates to cause weight gain, many of the people who consistently consume the processed foods that contain them are significantly overweight. In addition, these foods have been shown to encourage overeating which further increases their potential to cause weight gain.

3. Have them eating a protein and a fat at every meal.

This will induce optimal growth, brain/body development, and proper nervous functions.

Proteins are the food-type necessary for tissue formation, so the body you see on the outside, your muscle, your skin, your hair and nails, is made up of protein. Amino acids are the basic building blocks of protein, and we need them to build tissues, enzymes, transport communications molecules, you name it: they are like the building blocks of the physical body. You need protein with every meal, something I stress to vegans who think a legume here or there will cut it. NOPE!

Fats are processed more slowly than carbohydrates in the body. These powerhouses provide the most energy per molecule, and so they make excellent food sources for people who have physically demanding work. Fats are also necessary to cushion organs, insulate the nervous system, and produce hormones.

4. Make them chew slower and wait AT LEAST 20+ minutes for second portions.

Their hormonal implications will kick in and make them feel satiated.

Studies show that the slower you eat, or if you lengthen the time between portions, the LESS you’ll eat. It takes your brain anywhere from 10-20 minutes to release leptin, the chemical that says ‘I’m getting full. I’m starting to feel satisfied.’

You can either eat a LOT before that leptin kicks in or a LITTLE by chewing slower or taking your time between plates. Either way, they’ll start to feel satisfied in about 20 minutes.

5. Have them buy their screen time (TV, computer, video games, etc.) with physical activity every day.

I.e., 30 minutes of physical activity outside = 30 minutes of TV.

Explain to them that the level of TV viewing has reached a point of no return and that other activities in life are being neglected. Then tell them that the TV time is going to be regulated from now on. There will be whining, there will be arguing and there will be the typical clever rationalizations that kids are famous for. Stick to your decision – TV time is being axed!

Heck, maybe YOU could spend more time with your kids now..

These strategies are just as valuable and necessary for the parents to follow. Especially if they want their children to succeed!

Remember: You can can’t give, what you don’t have…

DON’T BE A HYPOCRITE.

Your kids are NOT stupid and they will call YOU out on it!

References

1. Ogden CL, Carroll MD, Curtin LR, Lamb MM, Flegal KM. Prevalence of high body mass index in US children and adolescents, 2007–2008. Journal of the American Medical Association 2010;303(3):242–249.
2. National Center for Health Statistics. Health, United States, 2010: With Special Features on Death and Dying. Hyattsville, MD; U.S. Department of Health and Human Services; 2011.
3. National Institutes of Health, National Heart, Lung, and Blood Institute. Disease and Conditions Index: What Are Overweight and Obesity? Bethesda, MD: National Institutes of Health; 2010.
4. Krebs NF, Himes JH, Jacobson D, Nicklas TA, Guilday P, Styne D. Assessment of child and adolescent overweight and obesity. Pediatrics 2007;120:S193–S228.
5. Daniels SR, Arnett DK, Eckel RH, et al. Overweight in children and adolescents: pathophysiology, consequences, prevention, and treatment. Circulation 2005;111;1999–2002.
6. Office of the Surgeon General. The Surgeon General’s Vision for a Healthy and Fit Nation. [pdf 840K]. Rockville, MD, U.S. Department of Health and Human Services; 2010.
7. Freedman DS, Zuguo M, Srinivasan SR, Berenson GS, Dietz WH. Cardiovascular risk factors and excess adiposity among overweight children and adolescents: the Bogalusa Heart Study. Journal of Pediatrics 2007;150(1):12–17.
8. Li C, Ford ES, Zhao G, Mokdad AH. Prevalence of pre-diabetes and its association with clustering of cardiometabolic risk factors and hyperinsulinemia among US adolescents: NHANES 2005–2006.Diabetes Care 2009;32:342–347.
9. CDC. National diabetes fact sheet: national estimates and general information on diabetes and prediabetes in the United States, 2011 [pdf 2.7M]. Atlanta, GA: U.S. Department of Health and Human Services.
10. Dietz WH. Overweight in childhood and adolescence. New England Journal of Medicine 2004;350:855-857.
11. Guo SS, Chumlea WC. Tracking of body mass index in children in relation to overweight in adulthood.American Journal of Clinical Nutrition 1999;70:S145–148.
12. Freedman DS, Kettel L, Serdula MK, Dietz WH, Srinivasan SR, Berenson GS. The relation of childhood BMI to adult adiposity: the Bogalusa Heart Study. Pediatrics2005;115:22–27.
13. Freedman D, Wang J, Thornton JC, et al. Classification of body fatness by body mass index-for-age categories among children. Archives of Pediatric and Adolescent Medicine 2009;163:801–811.
14. Freedman DS, Khan LK, Dietz WH, Srinivasan SA, Berenson GS. Relationship of childhood obesity to coronary heart disease risk factors in adulthood: the Bogalusa Heart Study. Pediatrics 2001;108:712–718.
15. Kushi LH, Byers T, Doyle C, Bandera EV, McCullough M, Gansler T, et al. American Cancer Society guidelines on nutrition and physical activity for cancer prevention: reducing the risk of cancer with healthy food choices and physical activity. CA: A Cancer Journal for Clinicians 2006;56:254–281.