Plan of the Month: 4 Weeks to More Mass, Week 1. Note from the Editor: Mike Simone. Each month, Mens. Fitness. com will select one trainer and a four week training program of their choice. Each week you'll receive the training protocol for that week. This month, Dan Trink, C. S. C. S, owner of Trink. Fitness. com and Director of Personal Training Operations at Peak Performance NYC provides a 4 week program for packing on mass. You’re a guy who gets it. You understand why it’s important to get stronger. You value improving your mobility and movement patterns. There's no shame in wanting to add slabs of body armor to your frame. ![]() ![]() ![]() And even in today’s functional- crazed fitness world, there's plenty of justification for adding a nice thick layer of muscle onto your skeleton (try telling an offensive lineman that carrying extra mass isn’t . Luckily, my like- minded friend, we are here to help. Over the next four weeks we are going to lay out a mass- building training program that will set you on the path to bigger pecs, massive quads and mountainous traps so high they’ll be covered in snow year- round. We’re going to use every trick in the mass building playbook, including undulating the sets and reps from week to week, the use of specialty techniques such as drop sets, rest- pause and slow negatives and brutal finishers that will have you wincing and cursing the name of Schwarenegger every time you walk down a flight of stairs. Special Program Notes> We're are going to utilize a body- part split, training 4 times per week. This will allow us to get in the volume that we are looking for while still allowing enough time for recovery.> We are going to start the week with a leg day followed by a chest and back day.> After a day of rest we will hit another leg day (utilizing different exercises) and cap the week off with an arms and shoulders day (so you can get your pre- weekend pump going!).> The weekend days are off days. In the excitement to reach your goals, please do not add extra work on your off days - recovery is very important.> Why two leg- sessions per week? Easy, legs are usually get short- changed when it comes to most guy’s training. ![]() We are going to make sure that doesn’t happen here. Plus, leg training causes a significant anabolic hormonal response which will help you get the overall gains you are looking for. Understanding Rest and Tempo. When training for hypertrophy paying attention to both tempo and rest periods is critical. You will notice that tempo is written as a 4 digit prescription such as 4- 1- 1- 0.> The first number describes the eccentric or lowering phase of the lift. So, it should take 4 seconds to lower a bar or weight. After getting all the reps in the last set, rest 1. Load a leg press with approx. Set a timer for 2 minutes and try to get as many reps as possible. Really push yourself to get the maximum number of reps. TUESDAY: CHEST AND BACK EXERCISESETSREPSTEMPORESTABarbell Bench Press. B1. Single Arm DB Row. ![]() B2. Single Arm Incline DB Bench Press. C1. Seated Cable Row **3. C2. Cable Chest Flye **3. DPush Ups ***1. 50. Perform the single arm version of the Incline DB Bench Press by pressing both dumbbells to the top position and lower them one- at- a- time in alternating fashion. Continue to alternate until you get 1. Perform a single drop set on the last set of these exercises. The Paleolithic diet (also called the paleo diet, caveman diet or stone-age diet) is based mainly on foods presumed to have been available to Paleolithic humans. Optifast is a diet program I will surely never forget. We at DietSpotlight decided to create a comprehensive review, scrutinizing the ingredients, side effects. The Muscle Building Diet Plan explains exactly how to create the ideal diet to build muscle mass fast. After getting all the reps in the lsat set, rest 1. Perform using as little intra- set rest as possible. WEDNESDAY - OFFTHURSDAY: LEGS EXERCISESETSREPSTEMPORESTASumo Deadlift. B1. Alternating Step Back Lunge. B2. Single- Leg Romanian Dealift. C1. Lying Hamstring Curl *3. C2. Seated Calf Raise *3. DBarbell Back Squat **1. Perform a single drop set on the last set of these exercises. After getting all the reps in the lsat set, rest 1. Perform one set of 2. Back Squats using a weight that's your usual 1. RM. You have to pause between reps. FRIDAY: SHOULERS AND ARMS EXERCISESETSREPSTEMPORESTABarbell Military Press. B1. EZ- Bar Preacher Curl. B2. Dips. 31. 23- 0- 1- 0. C1. Single- Arm Cable Lateral Raise **3. C2. Standing Hammer Curls **3. DShoulder Tri- Set **1. Perform a single drop set on the last set of these exercises. After getting all the reps in the lsat set, rest 1. Grab a set of light dumbbells (between 1. Perform a set of 1. Once completed, immediately complete a set of 1. Do not rest and complete a set of 1. Take intra- set rest as needed. SATURDAY & SUNDAY: OFFCome back to Mens. Fitness. com next week for Week 2 of 4. ![]() Dieting - Wikipedia. Dieting is the practice of eating food in a regulated and supervised fashion to decrease, maintain, or increase body weight. In other words, it is conscious control or restriction of the diet. A restricted diet is often used by those who are overweight or obese, sometimes in combination with physical exercise, to reduce body weight. Some people follow a diet to gain weight (usually in the form of muscle). Diets can also be used to maintain a stable body weight and improve health. In particular, diets can be designed to prevent or treat diabetes. Diets to promote weight loss can be categorized as: low- fat, low- carbohydrate, low- calorie, very low calorie and more recently flexible dieting. In his 1. 86. 3 pamphlet, Letter on Corpulence, Addressed to the Public, he outlined the details of a particular low- carbohydrate, low- calorie diet that had led to his own dramatic weight loss. He himself was tremendously overweight and would constantly eat large quantities of rich food and drink. He began a meatless diet, taking only milk and vegetables, and soon regained his health. He began publicly recommending his diet for everyone suffering from obesity. ![]()
In 1. 72. 4, he wrote An Essay of Health and Long Life, in which he advises exercise and fresh air and avoiding luxury foods. It described the benefits of a meat diet for those suffering from diabetes, basing this recommendation on Matthew Dobson's discovery of glycosuria in diabetes mellitus. In 1. 86. 3, he wrote a booklet called Letter on Corpulence, Addressed to the Public, which contained the particular plan for the diet he had successfully followed. His own diet was four meals per day, consisting of meat, greens, fruits, and dry wine. The emphasis was on avoiding sugar, sweet foods, starch, beer, milk and butter. Atkins used the study to resolve his own overweight condition and went on to popularize the method in a series of books, starting with Dr. Atkins' Diet Revolution in 1. In his second book, Dr. Atkins' New Diet Revolution (1. Low- fat. Calorie consumption is reduced because less fat is consumed. Diets of this type include NCEP Step I and II. A meta- analysis of 1. Low- carbohydrate diets are sometimes ketogenic (i. Low- calorie. Some of the most commonly used low- calorie diets include DASH diet and Weight Watchers. The National Institutes of Health reviewed 3. They found that these diets lowered total body mass by 8% in the short term, over 3. Men should have at least 1,8. Very low- calorie. They subject the body to starvation and produce an average loss of 1. These diets are not recommended for general use as they are associated with adverse side effects such as loss of lean muscle mass, increased risks of gout, and electrolyte imbalances. People attempting these diets must be monitored closely by a physician to prevent complications. Many of these use herbs or celery and other juicy low- calorievegetables. Religious. The Daniel Fast resembles the vegan diet in that it excludes foods of animal origin. Examples include Lent in Christianity; Yom Kippur, Tisha B'av, Fast of Esther, Tzom Gedalia, the Seventeenth of Tamuz, and the Tenth of Tevet in Judaism. Eastern Orthodox Christians fast during specified fasting seasons of the year, which include not only the better- known Great Lent, but also fasts on every Wednesday and Friday (except on special holidays), together with extended fasting periods before Christmas (the Nativity Fast), after Easter (the Apostles Fast) and in early August (the Dormition Fast). Members of The Church of Jesus Christ of Latter- day Saints (Mormons) generally fast for 2. Sunday of each month. Like Muslims, they refrain from all drinking and eating unless they are children or are physically unable to fast. Fasting is also a feature of ascetic traditions in religions such as Hinduism and Buddhism. ![]() Mahayana traditions that follow the Brahma's Net Sutra may recommend that the laity fast . Members of the Baha'i Faith observe a Nineteen Day Fast from sunrise to sunset during March each year. Nutrition. They also agree on the importance of reducing salt intake because foods including snacks, biscuits, and bread already contain ocean- salt, contributing to an excess of salt daily intake. It offers a wide array of personalized options to help individuals make healthy food choices. It also provides advice on physical activity. It is important to know the amount of energy your body is using every day, so that your intake fits the needs of one's personal weight goal. Someone wanting to lose weight would want a smaller energy intake than what they put out. There is increasing research- based evidence that low- fat vegetarian diets consistently lead to healthy weight loss and management, a decrease in diabetic symptoms. The first source to which the body turns is glycogen (by glycogenolysis). Glycogen is a complex carbohydrate, 6. It is created from the excess of ingested macronutrients, mainly carbohydrates. When glycogen is nearly depleted, the body begins lipolysis, the mobilization and catabolism of fat stores for energy. In this process, fats, obtained from adipose tissue, or fat cells, are broken down into glycerol and fatty acids, which can be used to generate energy. The former include Weight Watchers and Peertrainer. The latter include Overeaters Anonymous and groups run by local organizations. These organizations' customs and practices differ widely. Some groups are modelled on twelve- step programs, while others are quite informal. Some groups advocate certain prepared foods or special menus, while others train dieters to make healthy choices from restaurant menus and while grocery- shopping and cooking. Food diary. A 2. 00. During prolonged fasting or very low calorie diets the reduction of blood glucose, the preferred energy source of the brain, causes the body to deplete its glycogen stores. Once glycogen is depleted the body begins to fuel the brain using ketones, while also metabolizing body protein (including but not limited to skeletal muscle) to be used to synthesize sugars for use as energy by the rest of the body. Most experts believe that a prolonged fast can lead to muscle wasting, although some dispute this. The use of short- term fasting, or various forms of intermittent fasting have been used as a form of dieting to circumvent this issue. While there are studies that show the health and medical benefits of weight loss, a study in 2. Finns over an 1. 8- year period showed that weight loss from dieting can result in increased mortality, while those who maintained their weight fared the best. The Nurses' Health Study, an observational cohort study, found that low carbohydrate diets based on vegetable sources of fat and protein are associated with less coronary heart disease. A long term study that monitored 4. Swedish women however suggests that a low carbohydrate- high protein diet, used on a regular basis and without consideration of the nature of carbohydrates or the source of proteins, is associated with increased risk of cardiovascular disease. A more recent meta- analysis that included randomized controlled trials published after the Cochrane review. These results can be understood because weight loss is mainly governed by daily caloric deficit and not by the particular foods eaten. The diet based around this research is called the Low GI diet. Low glycemic index foods, such as lentils, provide a slower, more consistent source of glucose to the bloodstream, thereby stimulating less insulin release than high glycemic index foods, such as white bread. Thus the authors concluded that the high- carbohydrate, low- glycemic index diet was the most favorable. A meta- analysis by the Cochrane Collaboration concluded that low glycemic index or low glycemic load diets led to more weight loss and better lipid profiles. However, the Cochrane Collaboration grouped low glycemic index and low glycemic load diets together and did not try to separate the effects of the load versus the index. Retrieved 2. 9 November 2. The American Psychologist. In sum, there is little support for the notion that diets . The American Journal of Clinical Nutrition. Retrieved 2. 2 December 2. Obesity (Biographies of Disease). Westport, Conn: Greenwood. Retrieved 1. 7 December 2. Joslin's Diabetes Mellitus: Edited by C. Lippincott Williams & Wilkins. ISBN 9. 78- 0- 7. Retrieved 2. 0 June 2. Chalem (5 September 2. Essential Diabetes Leadership. ISBN 9. 78- 1- 4. Retrieved 2. 0 June 2. Retrieved 2. 6 December 2. Retrieved 2. 6 December 2. USA: New York: Cosimo Classics. ISBN 9. 78- 1- 5. Retrieved 2. 8 December 2. Candy: A Century of Panic and Pleasure. New York: Faber & Faber, Incorporated. Counsels on Diet and Foods(PDF). Lipids in Health and Disease. Retrieved 2. 6 July 2. Archived from the original on 2. May 2. 01. 0. Retrieved 2. July 2. 01. 0. Current Diabetes Reports. The Lifestyle Heart Trial. Lancet (London, England). British Medical Journal. Cochrane database of systematic reviews (Online) (2): CD0. Retrieved 2. 1 September 2. Written at University of Sydney, Children's Hospital at Westmead, CEBPGAN (Centre for Evidence Based Paediatrics Gastroenterology and Nutrition. Cochrane database of systematic reviews (Online). USA: John Wiley & Sons, Ltd. American Journal of Clinical Nutrition. USA: The American Society for Clinical Nutrition, Inc. Written at Human Nutrition Unit, School of Molecular and Microbial Biosciences, University of Sydney, Sydney, NSW, Australia. The Journal of Nutrition. USA: The American Society for Nutritional Sciences (published September 2. Written at Human Nutrition Unit, University of Sydney, Sydney, Australia. Archives of Internal Medicine. USA: American Medical Association (published 2. July 2. 00. 6). Cochrane database of systematic reviews (Online) (3): CD0. Cheraskin Emmanuel (1. Journal of Orthomolecular Medicine. Dansinger, M. L., Gleason, J. L., Griffith, J. L., et al., . Never Satisfied: A Cultural History of Diets, Fantasies, and Fat. New York: Free Press/Macmillan, 1.
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