Metamorphic Fitness Personal Training LLC

💥FIT TIP!

I always remind my clients not to tip toe during lifting.

Shifting effort to the toes takes the work that your glutes & hamstrings should be doing & puts the work onto your quads.

Lifting from the toes results in the knee experiencing more compression & shear force than it would if you were moving with good form, and the glutes & hamstrings could contribute to the lift.

So, your feet need to be flat on the floor to allow your lower extremities to contribute to the lift.

There are VERY FEW exercises that would require effort while more poised on the toes (sissy squats, for example).

Otherwise, NO TOES!

This season, give yourself the gift of getting back into shape!

Contact me today to set up your first free personal training session!

9 Tips For Eating For Muscle Growth During The Holidays

*festivities do not have to ruin your fitness progress
*holiday weight gain is due in large part to an increase in calorie consumption and a decrease in activity
*commit to training hard all the way through the holiday season, and you won’t really have to worry about the additional calories, as they can be just what your growing body needs, providing a temporary surplus to help you add some serious muscle

1 - TURN TO TURKEY: Every bodybuilder requires large amounts of protein—1.5g per pound of bodyweight per day to keep growing. What you don’t want too much of is fat. It’s suggested to steer clear of fatty meats (ham, prime rib, lamb) as much as possible. But, you can load up on the turkey. Turkey breast, without the skin, is some of the leanest protein around, providing more protein and less fat than chicken or red meat.

2 - EASY ON THE LOAF: Other meats such as pot roast, meatloaf or sausages are okay in moderation, but they come with a caveat - since these protein sources are also high in fat, make sure they aren’t your main source of protein and absolutely cut fat elsewhere from your diet.

3 - PUMP UP THE POWDER: Protein powder is the simplest way to up your protein without breaking in another belt loop. Opt for a powder that’s low-carb and low-fat. That way, if you drink three protein shakes a day at around 40-50g each in between meals, you’re getting 120-150g of protein with little or no fat or carbs.

4 - MIND YOUR CARBS: Most bodybuilders need 50%-60% of their total calories from carbs to lift at full strength and keep energy reserves within muscles topped off. More healthful, slower-burning carbs such as whole grains, yams, peas, corn and salad greens are best.

5 - SPLURGE WISELY: Of course, you want to make sure you’re getting mostly healthy carbs in your diet, but desserts are okay as long as you look at the bigger picture. Is eating half of a pie okay? No. But eating one or two small slices is, as long as you make sure you’re eating multiple times per day. This will help to ensure that you don’t overeat & you don’t ruin your metabolism.

6 - GO SMALL MORE OFTEN: Eating smaller and more often during the day—before your late-lunch or dinner blowout, for example—also helps to keep your metabolism in check, a must for maintaining muscle size and keeping fat stores low.

7 - THE AFTER MASS: Nothing is wrong with having some leftover turkey, then placing it on some whole-wheat or whole-grain bread for a complete pre-workout meal. Turkey and yams also make for a good, great-tasting pre-gym boost. The slow carbs in yams and whole-grain or whole-wheat breads allow the body to maximize its glycogen stores, keeping you from crashing during a workout.

8 - DON’T DISS DESSERT: Post-workout, knock down a whey-based protein shake and a dessert. Yes, a dessert. After training, the body needs fast-digesting protein like whey to kick-start muscle growth processing. The fast-digesting carbs in a dessert—two cookies, for instance—drive up insulin levels, which helps to build muscle and quickly replenishes glycogen, which is depleted during training.

9 - EAT MORE, TRAIN HARD: Building muscle requires more food, but getting big and ripped requires more that just shoveling turkey and pumpkin pie down your throat when it comes to wanting to be an Olympia contender. When it comes to calories, the total number of calories is just as important as their quality. To grow, you have to eat more calories than the body needs. You really can’t micromanage the way the body grows. Bottom line is, if you’re training hard, you need to eat more to grow.

HAPPY HOLIDAYS!

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🚨COBRA TRAPS🚨