Optimum Bodies Blog

Whether you are a guy looking at putting on size or a woman looking to get toned you need to create the right environment for building lean muscle. You can lose all the weight you like but if you do not put on lean muscle you end up being skinny-fat. Not necessarily the best look, especially if you want to see things like cellulite decrease or disappear. I’ve put together this step by step guide to get you on the right track to building a lean muscular body.

Step 1. Train hard!! Really HARD! That’s right – you have to put in superior effort to get superior results. Every workout you do should leave you feeling like you gave it your all.

Step 2. You need to train regularly. You need to be engaging in challenging workouts 3-4X per week to see superior results. When training to put on lean muscle mass there are many different approaches that. One approach is to split your routine into body part specific days (for example Chest/Back on Monday, Shoulders/Arms on Wednesday and Legs/Abs on Friday). Or you can do full-body training days performing between 1-2 exercises for each body part. This works especially well for those new to exercise or those who have not worked out for a long time. Workouts should not last longer than 60 minutes in duration. A more advanced style workout like 8 x 8s is a superior way for developing lean muscle mass. I will cover this in a later  article

Step 3. Muscle repair and building takes place when the body is at rest. So be sure to get your 7-8 hours of shut eye.

Step 4. Supplements such as Glutamine, Branch Chain Amino Acids (BCAAs), Creatine, Beta-alanine, Zinc and Glycine are just a few that can work wonders for putting on lean muscle mass. Supplements make an incredible difference in lean mass gains for those who are training hard.

Step  5. Increase your calorie intake by 5-10% above your maintenance level (the amount of calories you are able to consume without losing or gaining weight). A simple formula for calculating your daily calories is to take your body weight and multiply it by 18-20 calories. Calories should still come from clean eating. Keep in mind if you are overweight this formula will lead to too many calories being consumed. Those who are overweight should focus on reducing body fat before focusing on building lean muscle mass.

Step 6. Post workout shakes are a must and as a general guide should contain 1 gram of carbs/per lbs of body weight and .25 grams of protein/per lbs of body weight. Make sure to have your shake within ½ hour of your workout. I also recommend consuming BCAAs during your workout. In addition for improved performance on days when feeling 5 grams of glutamine just prior to your workout can work wonders for improved energy.  

Step 7. Portion your ratio of carbohydrates/proteins/fats as follows: 40% carbs, 40-50% protein, 10-15% fats. This will vary slightly from individual to individual.

Step 8. Try to eat 6-7 meals per day. Squeezing in the extra meal will go a long way in building lean muscle mass.

Step 9. Make sure you are having protein with every meal throughout the day. Saving up your protein consumption for a big meal at the end of the day is pointless since our bodies can only synthesis a certain amount of protein at one time.

Step 10. To put on mass eating just before bed is a great way to gain weight. Just look at Sumo wrestlers. They tend to go most of the day without much food intake and then consume a massive amount of calories before bed. For those of you looking to lose weight you may want to drop the Sumo way of eating.

Step 11. Track your progress. Things that are measured improve. Make sure that there is progress with every workout. Progress can be in the form of achieving an extra rep or two or increasing the weight from your previous workout.

Step 12 . Water, water, water! Yes – water intake is absolutely crucial to your success. If you are dehydrated during your workouts performance will suffer and you will be short changing your results.

And as a final note if you are someone who has a really hard time putting on weight and you tend to take stimulants you need to get off them. This includes things like nicotine and caffeine. Your metabolism is already super-charged so throwing gasoline on the fire so to speak will work against you.

If you are interested in purchasing a custom exercise program that will provide you the structure and guidance to get the most out of your workout at home or at the gym contact me at 905-231-2234 or email me at info@optimumbodies.com. Optimum Bodies Fitness and Personal Training is the leading provider for personal training in Ajax and Pickering. If you are looking for a personal trainer in Ajax or Pickering we are conveniently located and the only professional personal training studio in Pickering Village. Give us a try today.

In Good Health,

James

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca

It’s no easy feat to balance life when you are trying to make big changes to yourself. In the past few years I have experienced many different aspects of this firsthand.
In the beginning it is the constant stress and fear of slipping up. This is the stage when you need to count every calorie you consume and weigh every portion of food. This is when you have to avoid all situations that could set you up for failure in any way. It’s like walking a tightrope each time you open your mouth.
Next comes that failure. I think that everyone who has ever made any drastic changes to their weight and life will agree that at some point we all have some level of failure. Mine was Christmas of last year when I gained back 16 lbs of the weight lost. I had just become comfortable with myself and felt like it was OK to stop thinking about it because I had accomplished so much and thought I deserved a reward break.
Then you come to coping and acceptance of your life and the routines you have established over the time. With this you are OK with allowing yourself some freedom to live life without being weighed down with the guilt or without fear of returning to your old patterns. I am at this point now and let me tell you it is a great feeling.
Not everyone in your life is going to understand what you are doing. Some people may actually resent you for it, others will understand it but not fully support it. This is when I am thankful I am at the stage I am. Case in point would be this past weekend with terrific friends but not so terrific food choices. I can now respect that not everyone around me is going to want to eat just egg whites, veggies and chicken and that’s OK. It is also OK to allow myself some indulgences in moderation.
These days I find that I am perceiving food in an entirely different light. When I hear that someone had a snack of a Big Mac my brain thinks about that in a new view. Once I would have been right on board with a quick “snack” like this, then in phase 2 I would have analyzed the food choice and called my friend out on that bad decision. Now I can respect that its not my decision to make and that I should remember that rather than being quick to judge that not so many years ago I would have done the same.
Would I eat a big mac as a snack now? Not a chance.
Would I eat a big mac as a cheat meal? Its quite possible I would do it.
The point is that you have to find a balance in life and put things in perspective. You are not defined by your weight, nor is it the only thing that validates your existence (although at times it feels that way) but when you first make these drastic changes its easy to feel this way. The good news is that with time and persistence you will learn a great deal more about yourself. This weekend I learned that rather than stressing about bacon, eggs and pancakes consumed for breakfast on 2 days I should focus on the positives of my days. I know now that I can get lost in the beauty of green trees and sparkling lake water with a silly grin on my face as I launch into a morning jog. I have learned that I can run and play with my children with unbounded energy and soak in the memories. I am learning a balance between my diet, my exercise and my life and reinventing myself each day at a time.

Taking it one day and one step at a time,

Natasha

I remember it so clearly, that single thought and the let down I felt throughout my entire body, my inevitable failure.  This was about 5 years ago and I had decided that I was going to see if I could run a little.  I guess I must have had a day that was worse than the others and came up with this plan to feel better about my day.  I found a pair of sweatpants and laced up my shoes. I called out to my husband and laughingly said see you in 10 minutes.  You know what? I couldn’t even make it down the driveway and across my street to the mail box.  Not even that far. I walked back into my house and that was the end of that. I spent longer taking my shoes on and off than I did doing anything else. I returned to the comfort of my food and told no one about it, my husband never said a word about it either.

Now I am embarking on this journey again. Running is very challenging and I think its a good fit for someone who likes to push themselves.  Rather than just lace up my shoes and walk out the door set up for failure I decided that I should put some thought into things and plan.  I concluded that I would start with just walking for an hour several times a week, then I would add a little bit of jogging/running here and there when I felt I could.  I surprised myself by actually being able to do an entire minute at a time and that felt good when I thought about the previous attempt.  I am sure that all the time spent at the gym and the 50+ pounds removed from my frame made a big part of the change for me, but because I could do something? Well that was a reason to keep trying.  A fellow blogger posted a message to me saying I should try a free program called Couch 2 5K and so I immediately searched it out and purchased the app for my phone.

This app takes you through a 9 week program which requires 3 times running a week. Each week a little more is added to your time jogging/running and you spend less time walking.  You just follow the prompts that speak up over your music.  I am now on week 3, which I have decided to repeat twice as my lungs burned the first time around.

I’m not going to tell you that its easy because its not.  Do I feel proud of myself when I actually make it through the program list without failing a run part? You bet I do!! I feel empowered and although its currently only a maximum of 3 minutes at a time for my “long run” I feel like a total winner for doing it.  I know that with time and persistence I will do more.  I also know that I will most likely continue to curse and swear at that polite little voice that says,”Run now” as it gets harder for me.  However I may have to think it rather than say it because that man looked at me weird when I was jogging along, sweating like crazy and panting like a dog and muttering “say WALK you stupid  b#t2$!”  That said I let it slide off my back, waved over my shoulder and said, “there’s an app for that!” I’m cool like that.

In all seriousness though? Although it is hard and I approach it with caution and bad knees I have taken a lot from the experience so far.  My original goal was to complete a 5K run in September to celebrate my 40th birthday, I then decided I wanted to be part of the CIBC Run for a Cure 5K on October 2nd (why don’t you come out and join me with our Optimum Bodies team??) and now I have decided to do the July 2nd 5K being run by the boys over at Do Life who I have found much inspiration from.

I never thought that a time would come that I could say that last night I walked/jogged 3.4km. I didn’t think that was possible.  I can say I have done that over 12 times now. One day I will look back on this and remember when I only did 3.4km, the great thing is I know this now and so it drives me in the best possible way.

Simply put? Like anything else in life, if you just have faith in yourself you can do it.

Taking it one day and one step at a time,

Natasha

A few years ago I took up running.  I joined a learn to run 10k group at work, and once that was over, I was talked into entering a half marathon.  The training for that went relatively well, however the pre-race water consumption and the resulting pit stop along the way caused me to come in well over my goal time.  1 5k, 2 10K’s, 4 half marathons, 1 30k, and 1 marathon later, my husband is joining me in the starting corral, finally!

We are both running the 10k in the Ottawa Race weekend tonight at 6:30. He has never been a runner and certainly hasn’t done any real training for this upcoming race (a couple sprint training runs at the local high school track).  We will see who feels better after we cross the finish line.  I’m really hoping I cross first — those of you who know me know that I’m just a wee bit competitive! My husband says he isn’t, but I’m pretty sure tried to trip me on purpose this morning.

It’s a contest – the girl who trains for endurance, against the guy who trains for power… Wish me luck!

Stay tuned for results.  I’ll be posting them tonight after the race, while I have my bag of ketchup potato chips and (hopefully victory) glass of wine!

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca

Have you ever thought to yourself “I want to get in shape, I just don’t know where to start”?

You’re not alone.  Many people can be overwhelmed by all the information out there.  If you are ready to make the change, clean up your diet and get moving, here are some tips to get you started.

When it comes to getting lean, diet will make up 80% of your results. It’s important to follow a clean diet.

• Eliminate prepared and processed foods, and cut out alcohol.
• Eat small meals often – 5 to 6 small meals a day.  Eat every 2 and a half to three hours.
• Make sure you include a lean protein with every meal.
• Hydrate! Water is so important – drink half your body weight in pounds, in ounces every day.
• Cut out the “whites” – that’s white bread, white rice, white pasta.
• Learn to read labels – most packaged foods will have nutritional information on the label.  And pay attention if it lists per serving, and how many servings are in the package.

Happy clean eating!

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca