Push Ups...probably one of the easiest test of overall body weight strength for beginners. Chances are if a person can do a lot of push ups with legit form..their probably in shape. The only issue is most people can't do many and get so discouraged that they give up on doing them and just jump to machines or weights IGNORING how important push ups are to muscle balance and stability. Body weight exercises like push ups build the muscle around your joints that get you ready for heavy exercises so skipping them can slow your progress and lead to injury. So how do we improve your push up skill when you can only do 5 or 6 now? simple...do them on stairs..
Tuesday, November 08, 2011
Friday, November 04, 2011
Sample Weight Gaining Diet for Hard Gainers
This diet isn't for everyone, but if you are the kind of person who has always been very light and lean and are looking to put on some muscle then this is a good way to go about it, as your body won't store fat very easily.
GOALS: Gain Muscle
FOODS NEEDED: Basically anything in sight, but you'll be making extensive use of semi skimmed/ skimmed milk, and meat sources.
CALORIES: As many as possible until you are gaining weight regularly 1-2 lbs a week.
CARBS 40%
PROTEIN 30%
FAT 30%
EXAMPLE DIET:
Meal 1) Bacon, Eggs, Toast, Glass of Milk
Meal 2) Meat Sandwich (chicken, beef, pork) with a Glass of Milk
Meal 3) Any meal available with a large serving of meat
Meal 4) Meat Sandwich/ Piece of Fruit (depending on appetite) and a drink
Meal 5) Any meal available with a large serving of meat.
Meal 6) Meat Sandwich/ Piece of Fruit (depending on appetite) and a drink
As you can see this is somewhat of the famous see-food diet. As in if you see food, eat it, almost anything goes. A good suggestion to make sure you don't put on too much fat with this diet is to monitor your weight daily. If you gain much more than 1-2lbs a week, try to maintain that for the rest of the week. Make sure you are lifting weights regularly with this diet to make sure your adding the muscle which is the maim goal of the diet.
GOALS: Gain Muscle
FOODS NEEDED: Basically anything in sight, but you'll be making extensive use of semi skimmed/ skimmed milk, and meat sources.
CALORIES: As many as possible until you are gaining weight regularly 1-2 lbs a week.
CARBS 40%
PROTEIN 30%
FAT 30%
EXAMPLE DIET:
Meal 1) Bacon, Eggs, Toast, Glass of Milk
Meal 2) Meat Sandwich (chicken, beef, pork) with a Glass of Milk
Meal 3) Any meal available with a large serving of meat
Meal 4) Meat Sandwich/ Piece of Fruit (depending on appetite) and a drink
Meal 5) Any meal available with a large serving of meat.
Meal 6) Meat Sandwich/ Piece of Fruit (depending on appetite) and a drink
As you can see this is somewhat of the famous see-food diet. As in if you see food, eat it, almost anything goes. A good suggestion to make sure you don't put on too much fat with this diet is to monitor your weight daily. If you gain much more than 1-2lbs a week, try to maintain that for the rest of the week. Make sure you are lifting weights regularly with this diet to make sure your adding the muscle which is the maim goal of the diet.
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