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Competing in NPC Natural Body Building Competition

January 6, 2011 | Author: Garret

It is time to get down to business!

I have decided to compete in my first show in March, 2011 in Mesa, AZ, competing in the Fitness Physique division.

I have 10 weeks to get ready for this show. I am currently weighing in at 212 lbs at 6’3″, and at 11% body fat. I have recently put on about 15 solid pounds of muscle over the past 3 months and now it is time to uncover what the hard work has done. From now on I will be posting every other day on how eating and work outs will be going and keep everyone updated on what is working and what is not. I am working with a team that has been doing this for many years and has it down to a science.

Let’s see how this goes! Day 1: Starts today!

Garret Van Parys

Professional Fitness Trainer

garret@personalpowertraining.com

Being a successful lifter

December 3, 2010 | Author: Jason

Everyone wants to go to the gym and lift heavy. Many successful body builders will tell someone who is starting out that lifting heavy and eating a ton is the key. This, to a large degree is a great first step to take. Many people have a hard time just jumping into hard workouts, eating healthy, and staying on routine with diet. I would argue that while working on building up your stomach size, or stretching it so you can eat more, you should at the same time, work on cutting junk out of your diet. This means being prepared for every meal. Cook for the week and put food in Gladware, take it with you and never ever be hungry. Nutrition is the hardest part for most people because of habit. If you have been eating junk all your life, then decide to be extremely prepared for meals, it is by no means going to be easy. Just to put into perspective how hard diet is to truly change, think about this. If you eat twice a day minimum, every day of your life, that’s 730 sessions of eating every year, for only twice a day. Multiply that by years and years…now tell me you can successfully break that habit in a week. Big changes happen one step at a time.

Heavy lifting is a good key to getting big. This is what most people find easy to do. They get to the gym and kick ass, then go home and have a protein shake and eat. However, though you may be pumped up to be in the gym and want to go full bore every workout, one way to grow the fastest is to take it slow some days; let your muscles heal and give your body rest. Having a written out program with intensity levels is a smart way to grow faster. Injury can occur from over training. If you end up injuring yourself, you will have to take time off or at least take that muscle group easier until you heal, which can seriously hold you back. So, while lifting heavy feels good and is easy to do, never go heavy when your body is exhausted, and never go heavy on days where you are extremely sleep deprived. This will give you negative results.

Do you want to look like Flex Wheeler, or the other guy? Though therapy bands are a great tool, I wouldnt want to have to use them to rehab myself on an injury. Now go EAT!

jason@personalpowertraining.com

Well Rounded Lifting- Questions to ask yourself.

November 29, 2010 | Author: Jason

How often do you go to the gym and see the same people? Most people who are consistently at the gym go at the same time, on the same days. They have a routine. Chances are, you are the same way. Ever pay attention to their workouts?

How many guys go to the gym and do nothing but chest, back, arms, shoulders, traps, and upper body exercises? It is important to be a well rounded lifter, hitting all areas of the body, not only the ones you enjoy doing.

Sticking to the basics, the largest muscles in the body should ALLL be worked into your routine sometime throughout the week. This means chest, back, and legs. (pectoralis major, minor, latissimus dorsi, quadriceps, hamstrings, gluteus maximus minimus and medius). How many people dont like working legs, so they completely skip them? This causes a few problems: Their body gets unproportional, they look like dorks with huge upper bodies walking on toothpicks. They miss weight gain by not growing the largest muscles in the body! They tend to exhaust their upper body muscles, overtrain them, and have a greater risk of getting hurt. Several other issues occur when skipping a set of large muscles.

You may say, “I hit all those muscles on a regular basis, as well as all the rest. I do biceps, triceps, calves, rhomboids, deltoids, and more.” That’s awesome! That’s another step to growth. Now, how often do you take time to do core work? Maybe you could squat that extra 10lbs if your core muscles were just a little stronger. Think you could last longer in a workout if your core had more endurance and strength? I bet if you hit your core more, you would noticeable be able to lift more weight. Do you have to lean back while doing a standing bicep curl to counteract the heavy weight you’re curling? A stronger core can help you do those curls with better form!

When was the last time you stretched? Sit down a few days each week to dedicate 15, 20, even 30 minutes to stretching. This will prevent injury, let your muscles relax, and overall, help you lift heavier. You will consistently feel better while working out and throughout the day.

Keep these in mind, now go hit the gym and get big!

jason@personalpowertraining.com

I Can’t Gain Weight! I’ve Tried!

November 23, 2010 | Author: Jason

I hear many people talk about “I’ve tried to gain weight, it’s just not possible for me. My metabolism is too fast!” Is this true? Is it impossible for some people to gain weight? Simply put, no.

Weight gain is fairly simple with a little nutritional education. A lot of people think that taking weight gain shakes is the key. I’ve heard of people buying weight gain shakes and taking 3-4 servings each day. Yes, this may give them an extra 2400 kcal each day, but weight gain shakes are primarily filled with simple sugars, or simple carbohydrates. Sugar is not the way to put on weight. Consuming good quality nutrients is the key, and lots of them. Be eating consistently, always full. If you’re not eating big every 2 hours, you should be! If you’re hungry, you shouldn’t be! If you have just worked out, you should be walking out of the gym with a protein shake in one hand, and food such as an orange in the other!

A good way to analyze why you’re not putting on weight is to keep a food journal. Write down everything that enters your mouth. Then, consistently try to eat more than the day/week before. This will require meal planning. You will need to “cook for the week,” meaning that you can cook 5lbs of meat in one night, then bring it with you and eat it on days when you will not have time to cook. Simple sugars will not help, get complex carbohydrates, healthy fats, and quality proteins.

Please, Please, PLEASE! Avoid Fast food. This has very low quality meat, is cooked in unhealthy fats, and is not nutritionally dense! Good rule of thumb…if it has a drive-thru, don’t use it as a usual food source; though drive thrus are not the only restaurants to avoid. Every restaurant has healthy and unhealthy options. Self control is key.

Some Healthy Weight Gaining options:

Chicken

Steak

Salmon

Long Grain Brown Rice

Black Beans

Yams

Sweet Potatoes

Steel Cut Oats

Rolled Oats

Almonds

Protein shake

Avocado

Broccoli

Asparagus

Apples

Almond Butter

Coconut Oil

Ezekiel Bread

Artichoke

Multiple Nut Sources

Asparigus

Olive Oil

Walnut Oil

Organic Eggs

What else can you come up with?

Contact me with any questions

Jason Bartosh

http://www.personalpowertraining.net

Jason@personalpowertraining.com

What is the secret to putting on tons of muscle??

November 15, 2010 | Author: Garret

NUTRITION!!!!!

You can lift every weight in the gym, everyday of the week, everyday of your life! But you will not gain muscle unless you feed your body properly.

Everyone has to nail down their nutrition regimen and stick to it if they want to achieve great results. Whether you are just starting to workout or you are current Mr. Olympia, you have to eat tons and tons of nutrient dense foods all day, and even during the night!

Why? Let’s say you go to the gym and run your body through the best chest workout you have ever had. Now, that ought to stack muscle on, right? Wrong.

What you have done is shred the muscles fibers in your chest and the other body parts that also were hit during the workout, such as your triceps, shoulders, abdominals etc. So, why do you need to eat? And what do you need to eat? There is an anabolic window after you workout that needs to be hit. You need to get fuel into your body now! Within 30 minutes of your workout. What should this meal consist of? A whey protein shake would be ideal. Add a simple sugar to this protein supplement and you have a perfect post-workout meal. Just add regular Waximaize to your post workout shake (make sure your use water, not milk or smoothie mix, water digests in minutes, the other two could take an hour or more).

This meal is vital to get in, right after the workout, but no meal is more vital than the next, they are all important. Never go more than 2-3 hours without energy being consumed. Any longer and your body will be put into a catabolic state, which means it will start breaking down muscle for energy and start saving every once of fat that it can because it feels like it is in a state of starvation. Hitting this state 1-2 times a week will not kill your gains. Hit catabolism 1-2 a day and your will not being seeing the results you want, period.

I do not care what supplements you are taking or how much you are working out, nothing is as important as your nutrition regimen.

Keep checking the blog as I will be posting a ton of new information and continuing to add to the nutrition section so that you can take this information to transform your body, starting today!

Garret Van Parys

Certified Fitness Professional

Personal Power Training, Scottsdale, AZ

garret@personalpowertraining.com

Top Ten Bodybuilders

October 21, 2010 | Author: admin

1. Arnold Schwarzenegger

2. Sergio Olivia

3. Lee Haney

4. Ronnie Coleman

5. Steve Reeves

6. Flex Wheeler

7.Danny Padilla

8.Franco Columbo

9. Frank Zane

10. Dorian yates

muscle weighs more than fat

October 4, 2010 | Author: admin

Doesn’t 5lbs of muscle equal 5lbs of fat? Muscle simply takes up less space on the body. So if you have 5lbs of muscle compared to 5lbs of fat you will look much better (leaner). Here’s to muscle and not fat!

I”m getting huge today

October 4, 2010 | Author: admin

big muscle man day. this is what i ate.

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