Celebrating Achievement - Carly

Hi everyone.

So much has happened since my last blog.  Apologies for taking so long between doses of health & fitness related information and inspiration.  It's been a tough few months to say the least.  Since October last year, I became single after a 5 year relationship reached the end of the line.  Talk about an emotional workout.  I renovated a flat and moved into it.  Hello St Kilda!  Also, something that many of you may not know, I left Fitness First to operate my business out of South Pacific.  So yeah.  A lot has happened since we last spoke.

South Pacific purchased what was Fitness First Malvern East, so I'm technically still where most of you would have met me.  The decision to jump ship and stay (so to speak) was not easy).  Ever found yourself at a crossroad and weren't sure which road to take?  Of course you have!  Exciting and scary at the same time right?  The allure of what I knew and was comfortable with was strong.  South Pacific were a relative unknown entity to me.  Would they be better or would they be worse?  My list of pro's and cons was long for both options.  In the end I decided to trust my gut and simply be where I wanted to be.  I'm excited about the new company and the potential of South Pacific Malvern East.

2 things I can tell you right off the bat that I'm impressed with.

1) The SP management actually workout in the gym after they've finished work.  Yes!  People who walk the talk.  Get their gear on, get amongst the members and see what's going on at the grass roots level; and

2) They have been asking the PT staff for our opinion on what kinds of things we think the gym needs to change/add/remove/tweak to make it better.  Astounding!  I mean, we virtually live in the gym and someone though to ask us what we think......at.....long....last.  This week they've even commenced a comprehensive member survey to find out what everyone wants the gym to have and to be.  A-mazing.

So I feel optimistic about the future at South Pacific Malvern East.  I think it's in good hands.

It has been a busy time for PT.  The Summer months always ignite a frenzy of people wanting to get in shape NOW!  I've met and worked with a bunch of awesome people and helped many make some positive and lasting changes.

In this blog, I want to introduce to you to the astoundingly powerful Carly.  You know I'm a huge advocate of resistance training for everyone including women to help them get results faster than they would if they spent their lives on a treadmill.  I love it when a woman is not afraid to throw some solid weights around and give the boys a run for their money.  The benefits are many.  I posted an article last year listing all the benefits for women and why they shouldn't be afraid of getting some muscle.  I have another great article on it this month.  Fat melts away when you train explosively.  Bone density increases when you lift heavy weights and you get so toned that things on your body that shouldn't move don't.  Check out the video clip below.  See what hard work and focussed training can achieve.  You may even learn some exercises that inspire you to give a go.

Enjoy.

Fight Cancer with Exercise. Yes! Fight Cancer!

POSITION STATEMENT 

Physical activity and cancer prevention 
Approved Public Health Committee – March 2009, update August 2009

 
Key messages: 

•  Physical activity is important for good health and well being. Physical activity can help to prevent a range of health problems, including heart disease, diabetes and some cancers. Being active also helps to maintain a healthy body weight, improve mental well being and helps people feel better and sleep well. 

•  There is convincing evidence that physical activity protects against colon cancer. Being physically active probably reduces the risk of cancer of the endometrium and breast (especially in post-menopausal women).
 
•  There is limited but suggestive evidence that physical activity may reduce the risk of lung,
pancreatic and ovarian cancers. The evidence on physical activity and prostate cancer risk is inconsistent.
 
•  Cancer Council supports and encourages the National Physical Activity Guidelines, which
recommend people put together at least 30 minutes of moderate intensity physical activity (like brisk walking) on most, if not every day of the week and also undertake some regular vigorous exercise for added health and fitness.  
 
•  For cancer prevention, the evidence suggests that 30-60 minutes per day of moderate to vigorous physical activity may be most beneficial. Therefore people should try and work up to doing 30 minutes or more of vigorous activity (such as aerobics, jogging or fast cycling) or 60 minutes or more of moderate activity (such as brisk walking or medium-paced swimming) every day.
 
•  For people that are inactive, any increase in physical activity is beneficial. Cancer Council
encourages people to increase the amount of incidental activity they do, as this can help increase the total amount of energy burnt and assist in maintaining a healthy body weight.
Background Physical activity (including exercise, sport, active transport, occupational and domestic incidental activities) is when the body contracts skeletal muscle to move, which results in increased energy expenditure.
 
Physical activity is important for good health and well being. Physical activity can help to prevent a range of health problems, including heart disease, diabetes, osteoporosis and some cancers. Being active also helps to maintain a healthy body weight.  The World Health Organization (WHO) has found there is convincing evidence that regular physical activity decreases the risk of weight gain and obesity, and sedentary lifestyles increase the risk.  Being overweight or obese can increase the risk of developing cancers of the colorectum, kidney, pancreas, oesophagus and endometrium, as well as breast cancer in post-menopausal women.  Excess body weight has also been linked with gallbladder and liver cancers.

In addition, being active can help people feel and sleep better, giving them more energy and vitality. And it can improve mental well-being by reducing depression, anxiety and stress. 

There are environmental benefits of engaging in physical activity too. More walking and cycling leads to less cars on the road, which leads to less greenhouse emissions and other forms of pollution. 
 
Rationale 

In Australia, being physically inactive ranks second only to tobacco smoking in terms of adding to the cancer burden from different known risk factors.   Recent Australian data suggests that physical inactivity accounts for 5.6% of the total cancer burden and 6.6% of the total burden of disease.  

The International Agency for Research on Cancer (IARC) estimates that 14% of all cases of colon cancer and 11% of post-menopausal breast cancers are attributable to physical inactivity.

Colon cancer is reduced by 40% among the most active individuals, compared with the least active.

Studies for breast cancer have shown a 20-40% reduction in risk, in both pre- and post-menopausal women.

Therefore it is important for Cancer Council to evaluate the effects of physical activity and exercise on cancer.

Views on physical activity in cancer prevention reports 

In 2002, the International Agency for Research on Cancer (IARC) published a handbook on the evidence for body weight and physical activity in relation to cancer risk.   Most studies showed a consistent reduction in risk of colon cancer with increasing levels of activity.  Studies of rectal cancer and colorectal cancer gave less consistent results.   Regular physical activity was also associated with a reduced risk of breast cancer, and possibly endometrial and prostate cancers.

An expert report by the WHO in 2003 observed that physical activity was consistently associated with a reduced risk of colon, but not rectal cancer.   The report concluded that physical activity convincingly decreased the risk of colon cancer.   The World Cancer Research Fund (WCRF) in 2007 released a comprehensive report on food and the prevention of cancer.   The report found there was abundant epidemiological evidence from prospective studies showing colorectal cancer risk was reduced with higher levels of physical activity.   However, the effect was not as clear for rectal cancer as it was for colon cancer.  
 
The WCRF concluded that physical activity is convincingly linked to a reduced risk of colon cancer, and probably reduces the risk of cancer of the breast (in postmenopausal women) and endometrium.  In addition, there is some limited but suggestive evidence that physical activity can lower the risk of lung, pancreatic and breast (in premenopausal women) cancers.  For prostate cancer, the evidence on physical activity was inconsistent, so WCRF stated no conclusion could be made.

The evidence on physical activity can also be interpreted that sedentary ways of life may increase the risk of these cancers.


Epidemiological evidence

Colorectal cancer

In 2003, a systematic review on physical activity and the mechanisms for lowering colon cancer risk found that all cohort and case-control studies published between 1997 and 2002 showed physical activity to be inversely related to colon or colorectal cancer risk.   Although the risk reduction was present for colorectal
cancer, there was no association with physical activity when rectal cancer was analysed separately. 

The risk reduction from physical activity for colon and colorectal cancer occurred in both men and women at various ages, although the association was stronger for men.  There were also several dose-response associations observed across various physical activity exposures (e.g. occupational and leisure time activity).

Another review in 2003 found that physical activity reduced the risk of colon cancer in most of the populations included in the review. 

Therefore there is strong epidemiological evidence that an association between physical activity and colon cancer exists, with convincing evidence from numerous studies that not doing enough physical activity can increase risk.  

Breast cancer

A systematic review in 2007 found there was strong evidence for an inverse association between leisure time physical activity and post-menopausal breast cancer with risk reductions ranging from 20% to 80% among cohort and case-control studies.  However the evidence was much weaker for pre-menopausal breast cancer.  

Evidence for a dose-response effect was observed in about half the higher quality studies that reported a decreased breast cancer risk.  A trend analysis among case-control studies revealed that each additional hour of physical activity per week decreased the risk of breast cancer (all types) by 6%.
  
While duration of physical activity (hours/week) was the primary exposure measure in the review, some studies also reported metabolic intensity (MET).  Three out of four cohort studies found that higher MET hours/week was associated with a lower risk of breast cancer, and one study was statistically significant.
 
This was also seen in case-control studies, with three out of four showing breast cancer risk was reduced with higher MET hours/week, and one study was statistically significant.    

In 2003, a systematic review examining health behaviours in early adulthood found that case-control studies appear to show a weak link between physical activity in early life (i.e. adolescence) and risk of breast cancer (both pre- and post-menopausal), although no relationship was seen in two out of three cohort studies.  However these results only reflect a particular life stage (i.e. adolescence) and it is likely that the accumulation of physical activity over many years is important for cancer protection. 

Overall, epidemiological studies suggest that being physically active probably reduces the risk of breast cancer, especially in post-menopausal women.

Endometrial cancer


In 2007 a systematic review found that both cohort and case-control studies showed a link between physical activity and decreased endometrial cancer risk.  This effect was determined to be independent of body weight.  Pooled analysis of seven cohort studies showed a significantly decreased risk of endometrial cancer for the most active women (odds ratio (OR)= 0.77, 95% confidence interval (CI)= 0.70-0.85) compared with the least active.

Therefore the evidence for physical activity and endometrial cancer appears to be consistent among different study types, and it is probable that being physically active can lower the risk of endometrial cancer.

Ovarian cancer

In 2007 a pooled analysis of six case-control studies in 2007 found that recreational physical activity reduced the risk of ovarian cancer (relative risk (RR)= 0.79, 95% CI= 0.70-0.85).  However a meta-analysis of cohort studies found there was no association between ovarian cancer risk and recreational physical activity (RR= 0.81, 95% CI= 0.57-1.17), and there was significant heterogeneity between studies (P=0.004).

When all studies were pooled, the risk of ovarian cancer was reduced by recreational physical activity (RR= 0.81, 95% CI= 0.72-0.92).

Evidence for occupational activity, vigorous activity and sedentary behaviour on ovarian cancer risk was not as consistent as fewer studies had examined these measures.

Therefore there appears to be some limited evidence, particularly from case-control studies, that physical activity may reduce the risk of ovarian cancer.

Prostate cancer


A review published in 2004 found mixed results.  Nine out of 13 more recent cohort studies showed an association between physical activity and reduced prostate cancer risk, while only five out of 11 case-control studies found a similar result.
 
In 2003, another review noted that findings from studies on physical activity and prostate cancer were inconsistent.  While individual studies have reported as much as a 70% reduction in the risk of prostate cancer among most active compared to least active men, several studies have reported an increased risk.  However, the median relative risk across all studies for most active versus least active men is around 0.9.

An earlier review in 2002 also found that the evidence for an association between physical activity and prostate cancer was not consistent.  Fifteen out of 30 studies (both cohort and case-control) found a reduction in risk in those more physically active, while two found a reduction in risk only in subgroups of the population, nine found no association, and four found an increased risk.  Inconsistencies across these studies may be due to methodological issues. For example, some studies did not have enough subjects who attained very high levels of activity.

The available epidemiological evidence suggests that physical activity might protect against prostate cancer, however inconsistencies mean that no conclusion can be made at this stage.

Potential mechanisms of action

It is not entirely clear how physical activity protects against cancer. However, the following mechanisms may be involved, as physical activity can:

•  Reduce insulin and insulin-like growth factors, which can enhance tumour development by stimulating cell proliferation or inhibiting apoptosis.
•  Increase prostaglandin PGF, which acts as an inhibitor of colonic cell proliferation.
•  Lower the level of endogenous hormones such as oestrogens, which exert stimulatory effects on breast tissue.
•  Reduce body fatness (see position statement on overweight and obesity:
http://www.cancer.org.au/File/PolicyPublications/Position_statements/PS-
Overweight_obesity_and_cancer_prevention_Aug08.pdf). 
•  Decrease systemic inflammation by lowering production of inflammatory cytokines. 
•  Enhance immune function by improving the function of natural killer cells, which have a role in tumour suppression.
•  Decrease gut transit time, thereby reducing carcinogen exposure in the colon.

Benefits for cancer survivors

Physical activity may be important for reducing the risk of cancer recurrence (particularly colorectal and breast cancers) and extending overall cancer survival.  It can also help maintain a healthy body weight and convincing data exists that obesity is associated with breast cancer recurrence.
 
One of the first studies to show that physical activity improved breast cancer survival was published in 2005.  Results from the Nurses Health Study showed that the greatest survival benefit occurred in women who performed moderate activity, such as the equivalent of walking 3 to 5 hours per week at an average pace, compared with those women who were sedentary.

There was a 26-40% improvement in survival outcomes for those women who were more active compared to the least active women. 

It is currently not known what exercise prescription is most beneficial for certain types of cancer, at which stage of disease or treatment. However, other benefits of physical activity for cancer survivors can lead to an improved quality of life. This includes the ability to help alleviate fatigue, improve cardiovascular fitness,
muscle strength, body composition and self-esteem, as well as reduce anxiety and depression.
  
Current physical activity levels in Australian adults


Around two-thirds of Australian adults exercised for recreation, sport or fitness in 2004-2006.  Walking was the most commonly reported activity for both males and females, with 25% participating.  This was followed by aerobics/fitness (13%), swimming (9%) and cycling (6%). 

The highest participation rates were reported by people aged 25-34 years (75%) and 15-17 years (75%) and the lowest for those aged 65 years and over (49%).   Females were more likely to walk for exercise, while men were more likely to do moderate and vigorous exercise.  For those doing exercise (walking,
moderate or vigorous activity), around 80% or more did so for 30 minutes or more.
  
In Australia, NSW is the only state that shows a sustained increase in the number of people doing sufficient physical activity.  Increased participation in walking has mainly driven the change, but there has been a slight increase in moderate and vigorous activities such as aerobics and swimming. 
  
Groups at higher risk of physical inactivity include:

•  Young women
•  Older people
•  Unemployed
•  People who are socially disadvantaged
•  People from CALD communities and indigenous Australians.

Current physical activity levels in Australian children

The NSW Schools Physical Activity and Nutrition Survey (SPANS) survey found moderate to vigorous physical activity increased markedly from 1997 to 2004 in school students, particularly those in Year 8.  Rural girls (but not boys) were more active than those in urban areas while children from Asian and Middle Eastern backgrounds were less active.  There was no association between socioeconomic status and physical activity levels, and only slightly fewer overweight and obese students were active compared to healthy weight students.

In 2005, a national survey of secondary school students in Australia found that only 14% of students reported doing at least 60 minutes of moderate to vigorous activity each day.  Males were more likely than females to meet the activity recommendations.  As with the SPANS survey, socioeconomic status was not related to the number of students doing the recommended level of physical activity.

In 2007, a national survey covering both children and adolescents found that around 69% of boys and girls aged 9-16 accumulated at least 60 minutes of moderate to vigorous physical activity on most days, while just 32% of children met the guidelines on all days.  Energy expenditure was lowest while children were on school holidays.   Time spent watching television or playing computer games each day rose rapidly until the ages 13-14, peaking at over 4 hours for boys and 3.5 hours for girls, with just 7% of children aged 9-16 yrs meeting the national sedentary recommendations of <2 all="all" br="br" computer="computer" day="day" days.="days." electronic="electronic" entertainment="entertainment" games="games" hrs="hrs" in="in" media="media" nbsp="nbsp" on="on" spent="spent">
Children’s physical activity levels decreased with age in all three surveys.
 
Factors influencing physical activity levels

Recent studies suggest that lack of time and environmental factors such as urban location and climate/season are associated with lower physical activity levels.


Improving health and fitness are two common motivating factors for exercise.  In addition, social support, access to facilities and neighbourhood safety have all been positively associated with increased levels of physical activity.
  
Recently, motivation for adults to do more exercise may have been influenced by increased media coverage on physical activity and body weight between 2001 and 2004, as well as changes to the way people commute to work e.g. higher petrol prices leading to the decreased use of cars and increased walking, cycling and use of public transport.
  
While the frequency of school sport increased, the number of school students walking or cycling to and from school declined from 1985 to 2001, as did the frequency of participation in physical education lessons at school.
  
In addition, sedentary leisure activity in children is high, with Year 6, 8 and 10 students spending around 34, 41 and 45 hours each week respectively engaged in sedentary behaviours such as watching television, playing video games and using computers.   Forty percent of children aged 5-12 years reportedly watch two hours or more of television each day, and children aged 5-12 years had the highest share of pay television viewing in 2001.
  
Further increases in physical activity levels could be best achieved by finding ways to incorporate physical activity into busy lifestyles, for example encouraging: 
•  Exercise breaks at school and work
•  Active methods of transport and
•  Less time spent in sedentary activities such as watching television.

For children, working with families and schools is likely to have the largest effect on activity levels. 

Recommendations

Cancer Council supports and encourages the National Physical Activity Guidelines, which recommend people:
•  Think of movement as an opportunity, not an inconvenience.
•  Be active every day in as many ways as you can.
•  Put together at least 30 minutes of moderate intensity physical activity (like brisk   walking) on most, if not every day of the week. This can be achieved by doing three 10-minute sessions in a day.
•  Undertake some regular vigorous exercise, if possible, for added health and fitness.  

However, evidence suggests that the risk of cancer decreases with higher total activity, as well as with greater frequency and intensity, and there is evidence of a dose-response effect.  The amount of activity to reduce the risk of cancer is not clear, but it has been estimated that 30-60 minutes per day of more intense types of activities are needed to see the greatest reduction in risk.

Therefore to reduce cancer risk, Cancer Council recommends people work up to doing:
•  30 minutes or more of vigorous activity each day, or 
•  60 minutes or more of moderate activity each day.

Moderate intensity activity is defined as activity that causes a “slight but noticeable increase in breathing and heart rate”. It includes brisk walking, mowing the lawn, digging in the garden, medium-paced swimming or cycling.

Vigorous activity makes people “huff and puff”. Vigorous activity can come from active sports such as football, squash, netball and basketball, and activities such as aerobics, circuit training, jogging, fast cycling or brisk rowing.  

For people that are inactive, any increase in physical activity is beneficial. People should be encouraged to be active every day in as many ways as they can.  Increasing incidental activity in everyday tasks can help increase the total amount of energy burnt, and using energy assists in maintaining a healthy body weight.  

Cancer survivors should be physically active as well. Cancer Council recommends cancer survivors aim for at least 30 minutes of moderate activity daily.
 
Future research


Because of the variation and difficulty in measuring physical activity level, its impact on cancer may be underestimated.  In the future, there is a need for more studies that clarify:
•  The nature of the dose response relationship. 
•  The duration and intensity of activity required for cancer protection (e.g. vigorous versus moderate intensity activity; planned versus incidental activity). 
•  The temporal relationship to the incidence of the cancer (e.g. is there more value in doing exercise in adolescence or adulthood, before the onset of menopause or post menopause).

Further information
 
Cancer Council New South Wales
PO Box 572 Kings Cross NSW 1340
www.cancercouncil.com.au
ABN 51 116 463 846

Contact

Kathy Chapman, Nutrition Program Manager: kathyc@nswcc.org.au 
Hayley Griffin, Nutrition Project Officer: hayleyg@nswcc.org.au

Acknowledgements
This position statement has been reviewed by:
•  Jo Salmon
•  Craig Sinclair
•  Jenny Atkins
•  Loren Muhlmann
•  Steve Pratt
 

Cancer Council Australia, GPO Box 4708, Sydney NSW 2001

Ph: (02) 8063 4100 Fax: (02) 8063 4101 Website: www.cancer.org.au

5 Lessons For Building Muscle Fast

Strategies to build muscle, lose fat, and become your own hero.

by Nate Green on November 19, 2012

I gained 20 pounds in 28 days, lost 20 pounds in 5 days, and gained it all back in 24 hours. Here are my top 5 strategies to help you do a less insane version of my experiment.  

1. Eat the same meals over and over 

 

When you’re trying to gain muscle fast, you want things to be as simple and boring as possible.  

Choice is the enemy; routine is your friend.

Too many choices equals too much mental energy and no action. That’s why I ate the same meals over and over for the entire 28-day weight-gain portion of the experiment.
Here was a typical day of eating during that phase:

Breakfast

• 2 frozen bananas, blended until creamy
• Small amount of almond milk
• 3 scoops of casein protein
• 2 squares of dark chocolate
• 4 pieces of whole grain bread
• 2 tbsp almond butter
• 2 tbsp jam

Super Shake

• 8 oz unsweetened almond milk
• 4 tbsp heavy whipping cream
• 2 scoops protein powder
• handful of frozen raspberries
• handful of frozen blueberries

Lunch

• 1.5 pounds of lean meat
• 3 cups of vegetables
• 1/2 cup sauerkraut
• 2 large sweet potatoes
• 1 tbsp Udo’s oil

Dinner

• 1 pound lean meat
• 3 cups of vegetables
• 1/2 cup sauerkraut
• 2 pieces of fruit
• 1 tbsp fish oil

While I could choose what kind of meat I ate or what vegetables or flavor of jam I wanted, I had to follow the measurement guidelines exactly.
No guesswork. No funny business. Just lots and lots of food.

 

2. Cycle your carbs/calories 

 

Eating more calories on days you lift weights pushes your body into its peak anabolic state, giving it more carbs to distribute to muscle cells during protein syntehsis. This helps you build more muscle. 

On the opposite side, eating less calories on rest or recovery days helps minimize the amount of fat you gain. 

It’s the perfect one-two punch to building a badass body. During my experiment I followed a very simple calorie cycling protocol: 

Easy Calorie Cycling

Monday —> High calorie + weights
Tuesday —>  Low calorie + intervals
Wednesday —> Low calorie + off
Thursday —> Low calorie + circuit
Friday —> High calorie + weights
Saturday —> High calorie + weights
Sunday —> Fast + off

 

I didn’t count calories or measure my food — I simply eliminated or added a little extra food to each one of my meals depending on the day. (Note that even my “low calorie” days still had me eating the equivalent of a small farm.) 

High-calorie day 

Low -calorie day 

3. Fast one day per week. 

 

Every Sunday during my weight-gain phase, I did a 24-hour fast — no food whatsoever — to help offset the inevitable fat gain that would normally come with a crazy eating plan like the one I was following. 

Six days per week, I was in a caloric surplus — an anabolic state — eating more calories than I burned, which led to muscle growth. 

One day per week (Sunday), I was in an extreme caloric deficit, which helped me reset my insulin sensitivity, boost growth hormone secretion, and stimulated fat loss while preserving lean muscle mass. 

(Note: I’m now following a daily fast schedule. If you want to try your own fasting experiment, I suggest you check out this free book by Dr. John Berardi: Experiments in Intermittent Fasting.) 

4. Follow a basic workout program. 

 

Most guys think the workout program is the most important part of gaining muscle. Well, most guys are wrong. You could have the best training program in the world, but if you’re not eating enough food or recovering full between workouts, it won’t matter. 

A basic workout program is still very important, of course. But you don’t need anything fancy. Stick to tried-and-true exercises (squats, pull-ups, bench press, etc.) and a schedule that makes sense. 

Here’s the basic workout schedule I followed during the first 28 days of my experiment, written by UFC trainer Martin Rooney. 

BSB Workout Schedule 

 

Monday —> Upper Body Strength

Tuesday —> Sprints

Wednesday —> Off

Thursday —> Energy Circuit

Friday —> Upper Body Hypertrophy

Saturday —> Lower Body Strength

Sunday —> Off

(You can download the entire workout program here.) 

5. Challenge Yourself In the Gym 

 

Progressive overload. I’ve said it before and I’ll say it again: this may be the most important thing you’ll ever learn about building muscle in the gym. 

Progressive overload is just fancy way of saying “do better every workout.” 

Your body won’t grow if you don’t challenge it by making small changes. During my weight-gain phase, I did this by: 

• doing a more difficult exercise
• adding more weight to the bar or used heavier dumbbells
• doing more reps
• doing more sets
• using better form

It doesn’t seem like much, but small progressions like these can make a big impact on the way your body looks and performs. 

4 Quick Bonus Strategies 

 

1. Don’t cook your own food 

 

Remember: the easiest way to stick to a new eating plan is to make it as simple as possible. When I was in the middle of my experiment, I started freaking out over how much time I spent cooking and eating my food. Solution? I started eating pre-made meals from Whole Foods every day for lunch and only cooked my breakfast and dinner every day. 

2. Hire someone else to do the thinking 

 

There’s a reason I didn’t write the nutrition or workout plan for my experiment, even though I was fully capable of doing it: I just wanted to follow directions. 

That’s why John Berardi took care of my nutrition and Martin Rooney wrote my workouts. Again, it’s about making things as simple and boring as possible. I didn’t have to fight my brain to come up with a workout or determine what I was eating. I just followed the plan. 

3. Measure 

 

You’re more likely to follow through with something if you have clear and scheduled “check-in” points. For my experiment I had 4 days where I tested: 

• weight
• body fat percentage
• girth measurements
• strength
• power
• endurance

I also weighed in on a digital scale every morning, kept a daily journal, and took weekly progress photos. 

4. Build a small army of support 

 

While I kept the experiment secret from the Internet while I was doing it, everyone around me knew about it. 

My girlfriend, family, and close friends knew what I was up to, but so did the baristas at the local coffee shop, the waitstaff at my favorite restaurant, and even the woman in the Whole Foods deli who sold me my pre-cooked chicken. 

The more people I told, the more accountable I was. No matter where I went, someone asked me how the experiment was going. It kept me motivated since I didn’t want to wuss out in front of them. 

9 Action Steps for You 

 

• Pick 3-5 healthy, muscle-building meals and eat them over and over.
• Eat more food on your weight-training days and less food on your rest days.
• Try fasting.
• Follow a basic workout program.
• Challenge yourself to work harder or smarter every time you go to the gym.
• When you’re feeling stressed or overwhelmed, buy pre-made meals or go to a healthy restaurant.
• Hire an expert or someone you trust to help you. Do what they say.
• Pick a few things to measure and keep frequent tabs.
• Tell everyone around you what you’re doing and why.

 

Your 10th Action Step:
Read the Free book 

 

I spent a lot of time planning, conducting the experiments, and writing. Once you read BIGGER, smaller, BIGGER, I’d love to hear your thoughts. 
 

About the Author: Nate Green is the Program Director for Scrawny To Brawny. You can find him on Facebook or Google+.  

High Intensity Interval Training

Get the low-down on High Intensity Interval Training (HIIT)

We all want to be fitter and healthier but from time to time we struggle to fit enough exercise into our busy lives. High Intensity Interval Training (HIIT) is said to reduce workout times to a fraction of the usual aerobic exercise duration and may actually be more beneficial.

What is a HIIT Workout?

As the name would suggest HIIT consists of repeating periods of high intensity (going all out) together with lower intensity as your rest period. Of course it’s very hard to sustain levels of high intensity for long, so the burst are small with lower intensity in between.
You can reach high intensity in many ways, but try to incorporate your legs as they contain your largest muscle groups and using them is the quickest way to get your heart rate up (hence running is often the HIIT of choice). You can also achieve a HIIT workout without gym equipment which good news for those without a gym membership. Try squat thrusts at home, or sprinting in your nearest field. Alternatively try aerobic fitness equipment such as an exercise bike, stepper machine or treadmill. The aim is to go flat-out to get the heart rate up to its maximum. Make sure the resistance on your equipment is set at a level that enables you to pick up enough speed to get your legs moving fast, but not so fast that you lose control. The resistance should be just enough to make you work hard.
The number of repetitions you need to complete (in order to obtain the health benefits) varies from report to report but the benefits can be seen from as little as three minutes per week according to Professor James Timmons of the University of Birmingham. In his study the workout was carried out with an exercise bike using 3 sets of 20 second high intensity exertion (with a breather in between each set). This was repeated 3 times to give you the total 3 minutes.

There’s been lots of recent press about the value of high intensity training, so let’s take a closer look at the main benefits:

Improved athletic capacity

HIIT is reported to improve your VO₂ (maximum oxygen uptake) which is a measure of your physical fitness. If you want to be able to work harder HIIT can play a big part in moving your fitness on to the next level.

Fat busting/calorie burning

HIIT has been shown to burn fat at a higher rate (when compared to long periods of aerobic exercise). HIIT also reduces appetite, whereas traditional forms of aerobic exercise are said to stimulate your hunger.

Improved metabolic rate and resting metabolic rate

HIIT improves your metabolic rate and your resting metabolic rate so you burn more fat (even when resting).

Save time at the gym

If you’re strapped for time but still want to benefit from your workout, HIIT is the way to go. You’ll get the same benefits and endorphin rush as your usual workout in a fraction of the time.

Help prevent type-2 diabetes

After HIIT you get an increase in insulin action that moves glucose from the blood into the muscles. High levels of glucose in the blood can increase visceral fat deposition and also lead to type-2 diabetes.

Reduced the chance of cardiovascular disease

The short bursts of high intensity are great for your heart and ward off cardiovascular disease.

With such great health benefits and minimal time investment to complete a HIIT workout we really don’t have an excuse not to try it for ourselves. Try adding some HIIT to your usual workouts and up your game. If you don’t currently exercise and find excuses not to work out because of time constraints or the expense of gym memberships; now you’ve nothing to wait for!

Get out there and try HIIT today.

5 Muscle-Building Mistakes For Skinny Guys To Avoid

by Nate Green on October 16, 2012 

Most guys make at least one of these 5 muscle-building mistakes. Don’t be one of them. 

Here’s the sad reality for most guys: You can train a few times per week, eat healthy food and still struggle to build muscle and lose fat. 

Trust me, I know. 

When I first started working out, I almost gave up. Despite investing hundreds of hours lifting weights, I had little to show for it. After months of frustration, I was ready to call it quits. 

Luckily, I got help. Learning from coaches and mentors, I gained over 40 pounds of muscle and completely changed my life. 

Now it’s your turn.

5 Muscle-Building Mistakes (And solutions)

MISTAKE #1. YOU DON’T EAT Enough Food. 

Every guy tells us that he “eats a lot” but still can’t gain weight. We even said the same thing for years. But guess what? If you’re not as muscular as you want to be, you aren’t eating nearly enough.

Most skinny guys have a metabolism akin to a hummingbird hooked on trailer park meth. To combat your crazy-fast metabolism, you simply have to eat more food than you’re eating now.  

So how much are you eating every day? Are you keeping track? You don’t have to count calories, but you do have to stuff your face with healthy food multiple times per day. And we recommend you start with the Super Shake. (See below.)

Solution: Drink 3 Super Shakes Every Day

High quality protein, fibre, and good fats all in a tasty formula. Drinking 3 Super Shakes every day will provide your body with lots of calories, and will jump-start the muscle building process. All you need is a blender and a few basic ingredients.

• Add 3-5 ice cubes
• Pick a frozen fruit
• Toss in some spinach
• Add 2 scoops of protein powder
• Add 1/3 cup of mixed nuts
• Add 1 cup of unsweetened almond milk

MISTAKE #2. YOU Don’t Stick To one workout program 

Skinny guys take the old bodybuilding colloquialism “keep your body guessing” to absurd lengths. But guys who get great results understand they only have to do two simple things:

• Pick a program that’s made for them (a guy who wants to add muscle)
• Follow the program for at least two months

Most skinny guys never build muscle because they’re too impatient to actually stick with a workout routine.

Solution: Stick To a Program For At Least 2 Months

Pick a program with compound movements and heavy lifting and stick to it for at least 2 months. During each week of the program, make sure you find a way to work harder or do better every workout. (Ideas for improvement: lift heavier weights, do more repetitions, shorten your rest periods, or try a more difficult exercise each week.)

MISTAKE #3: YOU COLLECT TOO MUCH INFORMATION. 

You read a couple articles on working out and nutrition every day, but you’re hit or miss when it comes to making it to the gym or eating enough healthy food. 

We call this “analysis paralysis”. It’s where you get so used to reading fitness articles you forget to actually do what the articles suggest. And there’s a very simple way to fix it. 

Solution: Do a 7-Day Fitness Media Fast

Go on a one-week fitness media fast. No reading fitness magazines, books, or online articles for a full 7 days. You probably already know enough of the basics to make your time in the gym worthwhile.

MISTAKE #4. YOU DON’T MEASURE PROGRESS. 

The easiest way to stay skinny is to never track your stats or measure your progress.

That’s why successful guys measure things like:

• how much weight they lifted in the gym
• how many meals they eat

The guys in our coaching program also step on the scale every week and take monthly progress photos. Why? The more things you measure, the more progress you’ll see. 

 

Didn’t increase your weight on the scale but added 1/2 an inch to your chest? You’d never know if you didn’t measure. 

Measuring your progress and keeping track of your workout and nutrition “stats” helps show you what you need to do to keep getting results. 

Solution: Keep a Workout Journal and Track Your Weight

Get a training journal and write down the basics: sets, reps, and how much weight you used. Also, make it a weekly habit to step on the scale and see if you’re gaining weight.

MISTAKE #5. YOU DON’T HAVE A MENTOR OR SOCIAL SUPPORT. 

You don’t get thrown into a calculus class and expect to pass, especially if you don’t know how to do calculus. Instead, you have a teacher. With their help, you figure out how to do the work, and ace the class. 

That’s why guys who don’t know how to build muscle will save themselves months of frustration by finding a teacher to help show them the way. 

Having a mentor or an awesome training partner will help you:

• go to the gym consistently
• push yourself on hard exercises

Plus you’ll have someone to share the experience with you.

Solution: Find a Mentor or Training Partner

Find someone who’s done what you want to do and ask for their advice. See what kind of habits they follow, then do the exact same thing.

WHAT TO DO Next 

After each mistake above, we gave you a proven solution. But if you tried to follow all of those at one time, you’d probably get frustrated and fail. Suddenly, you’d be back to where you started.

Instead of overloading yourself, pick any habit from the list below and follow that for the next two weeks. After that, move on to another and another until you’re following every habit consistently.

• Go on a one-week fitness media fast.
• Drink 3 Super Shakes every day.
• Pick a program that was written for your goal and stick to it.
• Keep a workout journal and track your weight on the scale.
• Train with a mentor or group of like-minded guys with similar goals.

Do those 5 things and you’ll be ahead of 99% of guys who try to build muscle.