8 Sure-Fire Ways To Get Fat

1. Eating then sleeping will make you gain fat

Your body doesn’t require as many calories during sleep and calories that are eaten right before sleep have a FAR greater chance of being stored as fat.

2. Skipping meals or not eating for long periods of time will make you fat

Skipping meals will slow your metabolism and you’ll get really hungry.

3. Drinking soft drinks (even diet drinks) with fatty foods will make you fat

A sugary soft drink will result in a high insulin response. Insulin is a storage hormone – it helps the body store carbohydrates, proteins and fats.

4. Constant snacking on energy foods will make you gain fat

Energy that your body doesn't use will end up being stored = fat

5. Toxic substances in your food will make you gain fat

Your body’s reaction to a toxic substance is simple: protection. There are two primary ways the body does this. First, it tries to flush the toxins out. If that fails, it will try to lock the toxins away.

6. Losing muscle mass will make you gain fat

The engine of your metabolism is your muscle mass.

7. Overconsumption of fructose will make you gain fat

Even though fructose is a sugar found in fruit and fruit juice. If your glycogen stores in your liver are full, your body will store fructose as fat.

8. Drinking alcohol frequently will make you gain fat

Alcohol can make you fat in so many ways. One of them being alcohol is preferentially stored as fat and is very efficiently converted into fat in the body.

“Project Honeymoon”

After a week of complete rest, I started the momentous task of taking my body to the next level, in order to stand out from the crowd. I envision myself walking through the streets of new york wearing a shirt and jeans with rippled muscles protruding through, standing in my wedding suit on my wedding day being in the best shape of my life and walking on the soft white sand of Jamaica lean, muscular and fit. I’ve got 10 weeks…

How am I going to accomplish this?

Through knowledge, nutrition, drive and consistency, and training smart. Simple!

Knowledge

As a professional experienced personal trainer I am adequately equipped with the information to get my body to where I want it to be. I can use my understanding of the human body to maximize the benefits of different training techniques, nutrition and recovery. I will be able to force and stimulate my body to develop, grow and to burn fat. Of all the factors KNOWLEDGE reigns supreme.

Nutrition

WHAT I will be eating is just as important as HOW MUCH I will be eating. Think of it this way. You can lose weight eating ONLY 1000 calories worth of chocolate cake every day. Don’t believe me, then try it…but how do you think you’re going to feel and look eating nothing but chocolate cake?

Unprocessed foods are key

It’s VERY important that I eat good quality and nutritious food. The body needs nutrients to function and perform. Without good nutrition, the body will react in two ways: first it will shut down your metabolism to try and conserve nutrients. Second, it will set off RAGING cravings to try and get you to eat more food!

I will be focusing on unprocessed foods, as close to their natural state as possible, as they are more nutritious and easier for your body to digest.. There is a misconception that packaged foods that claim to be natural and healthy are good for you. To the untrained eye these products are full of sugar and ‘invisible’ hydrogenated fats and carbohydrates.

Nutritional timing

Often forgotten, nutritional timing (eating the right foods at the right times) is what is going to propel my body into a muscle building, beach model machine. This is where people tend to fall over.

Drive and consistency

Being able to train hard, eat well and recover properly on a consistent basis, week-in week-out, is a requirement that can’t be compromised. I will need to be able to push my body and muscle groups to complete failure. consume the right amount of nutrients, without skipping meals, ensure I get enough sleep, and include rest days in my program, to have my body ready to back up week after week. This all requires drive, discipline and commitment.

Just like anything you want to achieve, muscle building and fat loss is no different. You need to plan. This is one of the most important parts to achieving results and this can’t be underestimated!

Fortunately, getting motivated, making a plan or taking action are skills that can be learned. They don’t require a fancy psychology degree. Instead, the solution is in identifying the passions that drive YOU.

Training Smart

So you probably think that because I am a personal trainer, I will have all the time in the world to train and will be doing so 7 days a week. FALSE. As a busy personal trainer, free time in my day is hard to come by. In addition, training 6-7 times a week will NOT necessarily get me to my goal quicker. In order to put in 100%, my body needs to be at 100%. My body WILL NOT grow and change unless it receives the right balance of nutrition, exercise and rest to do so. I’ve seen people come to the gym and train before work and after work 5 times a week and then complain that their bodies are not changing. CRAZY! If our muscles got bigger while in the gym, we would be in the gym all day. I will be training strenuously 4-5 times a week with each session lasting no longer than 1 hour and taking most sets to complete failure.

I will be implementing the different techniques and training styles throughout this project to keep my body confused so that it doesn’t have a chance to adapt. This will help ensure my muscles keep developing and growing, and that I am then able to focus on my final fat burning stage.

Follow my journey through this transformation via my business page.

http://www.facebook.com/pages/Physique-Personal-Training/273620353030

Tips to recover bigger and faster

1. Protein power
Have a shake containing both carbohydrates and protein within 30 minutes of completing your workout. Carbohydrates will shuttle glucose and protein into our muscle cells to speed up the recovery process. Protein is essential in repairing and developing muscle cells.

2. Hot & cold showers
Alternating the water temperature during your shower with help release lactic acid from your body and reduce swelling speeding up recovery.

3. Sleep plenty
Get a good nights sleep (8 hours) if your training right and hard enough, your body will release its natural stores of growth hormone to help repair and develop muscles.

4. Get Rubbed up
I good massage post-workout will unlock toxins and relax stressed muscles and improve nutrient transfer through out the body.

5. Stretch
A Post-workout stretch is a great way ease the delayed onset of muscle soreness (DOMS). Also releasing muscles will enable them to be reset to neutral and improve muscle joint flexibility.

6. Water
It is important to keep drinking water up to 3 hours after your strenuous work out, in order to replace lost fluids and keep muscles hydrated.

Put them to into action right away and reap the results

Lat Development

Q: Which works the Latissimus Dorsi better, pull-ups or chins-ups?

A: Firstly let me distinguish the difference between these two exercises. A pull-up is an upper body compound pulling exercise where the body is suspended by extended arms, gripping a fixed bar, then pulled up until the elbows are bent and the head is higher than the hands, utilising an overhand (pronated) grip. Now with a chin-up the only difference is that you utilise a under-hand (supinated) grip. While both the pull-up and chin-up target the lats the pull-up wins the contest. If your goal is to enhance that V-tapered look concentrate on a wide variation of the pull-up. Chins are great for working lower lats and biceps, but pull-ups reign supreme for lat width and overall size.

Pull-Up followed by Chin-Up


Peter Mamo
Physique Personal Training
Fitness First Darlinghurst

Lower Back Barbell Row Fix

Problem: If you have lower back issues, then heavy barbell rows are out of the question, as is the latisamus dorsi width and thickness that comes from doing this exercise. So you've been relegated to doing seated cable rows and their variations.

Fix: Head over to the smith machine for the back size you desire without risking lower-back injury. Performing barbell rows on the smith allows you to bottom out the bar on the safety latches, which alleviates the stress on your lower back in the bottom position of the row. Just be sure to keep your knees slightly bent, your lower back arched and your abs tight when performing the exercise. Also inhale and hold your breath as you pull the bar to your midsection for added spinal support.

Alternatively: Take a walk to the incline bench and position it on a 45 degree angle, now grab two dumbbells and lay on the bench face down. From this point begin your horizontal row with each arm working separately driving back with your elbows and pinching those shoulder blades together. Slowly lower the weight to the starting position and repeat.

See you in the Gym!

Peter Mamo
Physique Personal Training
Fitness First Darlinghurst
"Your goals are within reach"