Hardgainer

Are you a HARDGAINER?

I usually do not endorse people or products, but I had recently received an email from Jeff Cavaliere regarding a recent

question that he had received from someone that was having difficulty gaining muscle mass, also known as a hard gainer. His statement was short and to the point. Here is what Jeff had to say. It sounds simple, and in some ways the solution is simple. It is putting all of the pieces together and sticking with a plan. I have been following Jeff for several years, and his workouts are fun, yet challenging, and his nutrition information is well researched.  

"1.  Not training HARD ENOUGH!

That's right.  I said, not training HARD ENOUGH.  Training

hard DOES NOT mean doing 2 hour workouts, two-a-days

or 24 sets per bodypart!  In fact, if my experience training

top pro athletes has proven one thing to me it's that you

can either train hard OR you can train long...but

you CAN'T DO BOTH!  Absolutely 100% True.

=====================================

2.  Eating A Lot...But Eating The WRONG FOODS!

I know what you're thinking.  You already eat A TON but

you still can't manage to build muscle or gain weight!  Well

it's because you're probably eating what your body would

consider "non-constructive" calories!  Think about it.  If you

want to build a sturdy house you need to build it from high

quality, sturdy materials.  You can't build a brick house

out of straw!

=====================================

3.  Not mixing up their exercises often enough!

This is such a common mistake!  Those finding it difficult

to add lean muscle usually keep doing the same things

every single workout...never giving their body a reason to

HAVE TO respond with new muscle growth!  What's worse is

the vicious cycle continues when they DO try to mix

it up but wind up following magazine recommendations

from bodybuilders using massive amounts of drugs to look

and workout the way they do!  Then they become frustrated

and some even quit all together."

=====================================

Jeff Cavaliere is one of the premier fitness experts and physical therapists in the country.  Having spent 3 years as the head physical therapist and strength coach for the New York Mets, author of the “Teen Sports Nutrition Blueprint” and as a frequent contributor to Men’s Fitness Magazine, Cavaliere is relied upon by his many professional athlete and celebrity clients to get them in the best shape of their lives for either the long grueling season ahead or for the scrutiny of the red carpet.  No stranger to the demands of his performance driven clients, Jeff excels in creating programs that not only work, but produce unparalleled results in the shortest time possible.   Known for his cutting edge training techniques and fun but challenging delivery, it is easy to see why Cavaliere is the perhaps the most sought after young trainer in the country today.  When being your best is your priority, there is no substitution for who is best suited to get you there, Jeff Cavaliere…Voted Top 50 Trainer In The USA by Men’s Fitness Magazine 2008 and Finalist for the PFP Top Fitness Professional of the Year 2010


Here is a link to his website: AthleanX

December Workout

December Workout

Focus on Stability by Using the Stability Tempo Training Method

Warm-up:  5-10 min

·         Stretch hamstrings, quads, glutes, calves, pects, lats and lower back and neck muscles

o   Hold stretch for 2x20 sec each stretch

·         5 – 10 minute warm-up. Take your pick (The idea is to get warm and to break a sweat)

·         30 sec Jumping Jacks / 30 sec Jump Rope / 30 sec  Heismans

Stability Tempo Training* (sets x reps) Perform 2-3 sets and 12-20 reps of any exercise of your choice. This is a great method when you are rehabilitating an injury, trying to regain stability in your joints, or simply want to create muscle tone by focusing on an entire body workout.This should be done on alternating days and is not intended to be done on consecutive days

·         Learning the tempo

o   The tempo focuses on time intervals between concentric/eccentric/isometric contractions

o   The stability tempo is 1/4/2 (not necessarily in seconds, but in counts…you can pick the tempo)

§  Concentric contraction (1 count) is the shortening of the muscle. Think of this as the action the muscle makes during the lifting period

§  Eccentric (4 counts) contraction is the lengthening of the muscle. This is the movement that takes place when returning to the starting position

§  Isometric (2 counts) contraction is when you are actively contracting the targeted muscle group, but there is no change in the size of the angle within the joint. In other words there is a contraction, but no movement.

o   You will want to select weight that is about 60 percent of your 1 rep max, or the equivalent of weight that you can lift 12-15 times without getting tired.

*Performing your chosen exercises on an unstable surface (Swiss ball, foam, single legged, or in  tandem) will increase the difficulty level in your stability training program.   

Cool Down

·         Walk 800m or jog  ½ mile laps

·         Stretch hamstrings, quads, glutes, hip adductors, hip external rotators, calves, pects, lats and lower back

o   Hold stretch for 2x20 sec each stretch

Core + Cardio 2-3xweek (no resistance training on these days)

·         Do regular warm up

·         Perform 30-40 min (or as much as tolerable)  of cardio (Elliptical, stationary bike or other)

o   Core – pick three or more of your favorite core exercises and perform them to fatigue three to four times each (Don’t forget that your glutes are part of your core) 

·         Do regular cool down

Weight loss tip:  Wind sprints are a great way to increase your fat burn.   

November Workout

November Workout

Focus on Strength by Using the Time-Volume Training Method

Warm-up:  5-10 min

·         Stretch hamstrings, quads, glutes, calves, pects, lats and lower back and neck muscles

o   Hold stretch for 2x20 sec each stretch

·         5 – 10 minute warm-up. Take your pick (The idea is to get warm and to break a sweat)

·         30 sec Jumping Jacks / 30 sec Jump Rope / 30 sec  Prisoner Squats

Time-Volume Training (sets x reps) Perform 1-2 exercises for one or two individual muscle group(s)

                Alternate your upper body days from your lower body days.

·         Select a weight that you can lift 10 times

o   Each block (exercise) is 15 min (Rest 10-30 seconds in between resistance intervals)

·         First section

o   Do 3 reps  / Rest 10 sec / Do 3 reps / Rest 10 sec / Do 3 reps / Rest 10 sec…etc

o   Continue until you can no longer do 3 reps with a 10 second rest*

§  *If you can make it 5 min without  getting tired in the first section than you should up the weight

·         Second section

o   Do 3 reps  / Rest 20 sec / Do 3 reps / Rest 20 sec / Do 3 reps / Rest 20 sec…etc

o   Continue until you can no longer do 3 reps with a 20 second rest

·         Third section

o   Do 3 reps  / Rest 30 sec / Do 3 reps / Rest 30 sec / Do 3 reps / Rest 30 sec…etc

o   Continue until you can no longer do 3 reps with a 30 second rest

Cool Down

·         Walk 800m or jog  ½ mile laps

·         Stretch hamstrings, quads, glutes, hip adductors, hip external rotators, calves, pects, lats and lower back

o   Hold stretch for 2x20 sec each stretch

Core + Cardio 2-3xweek (no resistance training on these days)

·         Do regular warm up

·         Perform 30-40 min (or as much as tolerable)  of cardio (Elliptical, stationary bike or other)

o   Core – pick three or more of your favorite core exercises and perform them to fatigue 

·         Do regular cool down

Weight loss tip:  Wind sprints are a great way to increase your fat burn.   

Workout inspired by Antagonistic Time-Volume Training

Work Relaxation

Take Time to Relax at Work

Here are ten quick and easy ways to relax while at work to reduce stress, aid in improving your circulation, calm your eyes, and lift your spirit.

1.       Putting a plant at your desk will bring you back to nature. A simple and easy plant to take care of is a lucky bamboo plant. They are cheap and require very little care.

2.       Give yourself extra time to get there. Whether it is a business meeting or for your work shift. Make sure that you arrive at your destination early. This will calm your spirit and save you from the stress of running late.

3.       Give your eyes and yourself a rest for 10 to 15 minutes. In other words, take a nap. A little shut eye never hurt anyone and a little rest can revitalize your mind, body, and spirit.

4.       Play soothing music at your desk or office. Your mind can be calmed by the soothing power of music. Please, make sure that it is OK to play music at your work station before actually pressing play. Remember that our goal here is relaxation.

5.       Take a moment to take some deep breaths. Breathe in through your nose until you feel the air fill up your entire body and breathe out through your mouth. Do this three to four times, or until you feel relaxed.

6.       Try to maintain a clutter free desk. Looking at a messy desk will stress you out by making you think that there is unfinished business. A clean desk also gives the image that you are on top of your game and that you can finish your work.

7.       Clean up your email inbox. Like having a messy desk; having a messy inbox can also stress you out by making you think that there is unfinished business. A good way to keep your email box is to immediately delete email that you know are of no importance to you, and to respond as soon as possible to those that pertain to you.

8.       Laugh with a co-worker. Laughter truly is the best medicine, and it is best when shared with someone you like.

9.       If possible change your light bulbs. Fluorescents can be straining to the eye, so replace them with LED lights that are easier on the eye and save just as much energy.

10.   Meditate for 5 to ten minutes. A meditation is different than a nap. When you meditate you can either try to clear your mind of all thoughts or of something pleasant. When you meditate; focus on your breathing, close your eyes, and remove all negative or bad thoughts from your mind. Some people might find it important to play calm and soothing music in the background.  

*****Oh, yes, and stretch! Don't forget to stretch. Sitting at a desk for several hours can be very hard on the body and can make it tense up. Stretching is a good way to get the body moving and to reduce injury risks that can stem from repetitiousness motions.. 

Warm-Up Concepts for Training

There is More to the Warm-Up Than Simply Jogging

What is the importance of a warm-up? – The main purpose of the warm-up is to increase the temperature and blood flow to working muscles, this includes the heart. The warm-up will also aid in the stretching of targeted muscle fibers, and increase the elasticity of tendons and ligaments; all of this combined will decrease the risk of injury to the body. To start exercising at full intensity will put a strain on the muscles of the heart, musculoskeletal system, as well as, the tendons and ligaments predisposing the body to an increased risk of injury. Your warm-up should last 3 to 15 minutes and you should start to break a sweat during your warm-up.

Types of Warm-Ups

The General Warm-Up:

This warm-up involves large body movements that are repeated for a period of time at a low intensity. These movements are generally typical of what the public believes a warm-up to be. The length of the warm-up should be determined by the planned intensity of the workout. A more intense workout should have a longer warm-up period.

General Warm-Up Activities Calisthenics (Like Jumping Jacks) Walking Jogging Biking Rowing

Specific Warm-Up:

The specific warm-up utilizes movement patterns and musculature that will be used during the workout. This is a popular warm-up for strength athletes and recreational athletes that are just going to be focusing on weight training. This type of warm-up will not only increase the blood flow and temperature of the working muscles, but it will also enhance the neurological pathways associated the muscles being worked.

Specific Warm-Up Activities
Activity Bench Press Strides Lunges Cleans Romanian Deadlifts	Specific Warm-Up Light Weight Bench Press Form Running or High Knees Half Lunges or Low Intensity Scissor Jumps Light Weight Cleans Light Weight Romanian Deadlifts

Performance Warm-Up:

This warm-up is more sports specific and should prepare the exerciser for dynamic, powerful, and intense movements. It is a combination of the general warm-up and the specific warm-up. This warm-up uses large sport-specific motions that should increase in intensity and range of motion throughout the duration of the warm-up exercise.  However, despite the increase in intensity, your intensity during your warm-up should never equal the intensity level intended for your workout. Therefore, keep your energy level lower than a moderate intensity. Some Olympic athletes have performed performance warm-ups for up to 30 minutes.

Performance Warm-Up Example of Progression Jump rope for 3-5 min Ladder and dot drills Zigzags High Knees  & Butt Kicks (dynamic stretching) Side Band Walks (dynamic stretching) Medicine Ball Toss Low Intensity Strides

Functional Warm-Up:

The concept behind the functional warm-up is to use movement patterns that are natural to body, but enhance stability, function, strength, and core work. This concept allows for the entire human kinetic chain to become utilized and ready for training. The idea of the functional warm-up stems from physical therapy clinics and made its way into the gym. Benefits include those that are found in the general & specific warm-ups, but the functional aspect of this warm-up prepares your body to work in a manner that is intended for human movement patterns.

Functional Warm-Up Example of Progression Low Level Activity: Walking, Jog, or Bike for 3-5 minutes Rotator Cuff: Band work for the shoulder cuff muscles 2-4 sets Abdominal: Swiss ball chops 2-4 sets Lower Back: Glute Bridges 2-4 sets

                Designing your warm-up should be based off of personal interests, goals, and abilities. If you know that clean and jerks will not be a part of your workout than you should probably leave them out of your warm-up. The first part of designing your warm-up is based off of your intended workout; meaning that your warm-up’s movement patterns should mimic what you intend to do later. Hopefully you will change it up now that you know that there is more to a warm-up than just jogging for 5 minutes. Now go and break a sweat.

Weight loss tip:  The warm-up prepares your body’s metabolism for exercise making it more efficient at burning calories.              

Sources

Biagioli, B. D., Smith, W. , Grieve, S., Wyrwas, A., & Wermus, S.  (2007). Exercising programming components. In Advanced concepts of personal training. (1^st ed., Chap. 15., pp. 310 – 313). USA: NCSF.

Prentice, W. E. (2010). Preventing injuries through fitness training. In Essentials of athletic injury management. (8^th ed., Chap. 4., p. 65). New York, NY: McGraw-Hill.

Powers, S. K., Dodd, S. L., Jackson, E. M. (2011). General principles of exercise for health and fitness. In Total fitness & wellness. (3^rd ed., Chap. 2., pp. 38 – 39). San Francisco, CA: Benjamin Cummings.

All photos are from google.com/images 

Bia

Determining Your Macronutrient Energy Needs for Proper Athletic Performance

Energy Requirements: Determining your Macronutrient Needs

First Put Yourself into Metric Measurements

BW = body weight

HT = Height (cm)

LBM = Lean Body Mass (kg)

WT = Weight (kg)

2.2 lbs = 1 kg

BW lbs _____ / 2.2 = BW _____ kg

2.54cm = 1 in

HT (in) ____ (2.54) = HT (cm)____

Fat Mass = lbs(% body fat) example: 20% fat = 0.20

Fat Mass = _____lbs(0._____)

Fat Mass = _____

LBM = _____lbs - _____Fat Mass

LBM kg = LBM lbs _____ / 2.2

LBM = _____kg

To determine your Body Fat % please use the Navy's Body Fat Calculator. You will need some body measuring tape to get your numbers.  

Next determine how many calories your body needs to sustain itself

Mifflin and Colleagues formula (#1)

RMR = 9.99(wt) + 6.25(ht) – 4.92(age) + 166(sex: 1 = male, 0 = female) – 1

RMR = 9.99(____) + 6.25(____) – 4.92(____) + 166(____) – 1

RMR = ____ + ____ - ____ + ____ - 1

RMR = _____ kcal

Cunningham formula (#2)

RMR = 500 + 22(LBM)

RMR = 500 + 22(____)

RMR = 500 + ____

RMR = _____ kcal

Next determine what your active needs are

Sedentary: little to no activity, sleeping, waking, watching TV, mostly sitting	Add 20% - 40% to your RMR
Light activity: Sitting, standing, some walking, basic office duties, little to no physical activity	Add 55% - 65% to your RMR
Moderate activity: 40-60 min of planned physical activity most days of the week,	Add 70% - 75% to your RMR
Heavy activity: playing basketball, soccer, football, climbing, 60 or more minutes of activity most days of the week	Add 80% - 100% to you RMR

Turn activity need into a decimal

Example: 75% = 0.75

____% = 0.___

Activity Needs: Do one formula for each of the RMR formulas that you did previously

#1            Activity needs = RMR(0.____)

                Activity needs = _____RMR #1(0.____)

    Activity needs = _____kcal

#2            Activity needs = RMR(0.____)

                Activity needs = _____RMR #2(0.____)

    Activity needs = _____kcal

Total Daily Energy Expenditure (TDEE): Do one formula for each of the RMR formulas that you did previously

#1           TDEE = RMR#1kcal + Activity Needs#1Kcal

   TDEE = ____kcal + ____kcal

#2           TDEE = RMR#2kcal + Activity Needs#2kcal

   TDEE = ____kcal + ____kcal

Pick the TDEE that best fits your caloric needs

If you are looking to lose weight pick the lower number and the higher to gain weight

TDEE = _____kcal

What percentages should you strive for based on your activity level

Macronutrient	Dietary Energy (AMDR)¹²	Dietary Energy Endurance Athlete	Dietary Energy Strength Athlete
Carbohydrates	45-65%	55-80%	30-65%
Fat	20-35%	10-25%	15-30%
Protein	10-35%	10-20%	20-40%

¹a range of intakes for particular energy sources that maintains adequate energy stores without causing adverse health illness. Also, a good range for those with low to moderate activity levels

²The National Trainers’ Association recommends that most athletes maintain a fat intake of 20% - 35% of TDEE, however diets as low as 10% have been shown to not adversely affect performance

Fat Percentage

Use the percentage chart to determine your ideal percentage of fat intake to meet your daily energy needs.

Turn fat need into a decimal

Example: 25% = 0.25

____% = 0.___

Fat% = TDEE(0.____)

Fat% = _____kcal

_____kcal / 9kcal = _____g/d of fat

Carbohydrate intake

Activity Type	CHO Intake g/kg
General Population	5 – 7 g/kg
1-3 h/d of moderate to high intensity training	7 – 10 g/kg
>4 h/d of moderate to high intensity training	10 – 12 g/kg

Locate your intensity level: this will be different than what you wrote for your Activity Needs

Those looking to lose weight may want to use the lower of the spectrum.

Now determine your grams per day of carbs, kcal per day of carbs and percentage of carbohydrate in your daily diet

_____kg(____g/kg) = _____g/d of CHO

_____g/d of CHO(4) = ______kcal/d of CHO

______Kcal/d ÷ ­­______TDEE = _______%

Protein intake

Activity Type	Protein Intake g/kg
General Population	0.8 – 1.0 g/kg
Endurance athletes	1.2 – 1.4 g/kg
Strength / Power athletes	1.7 – 1.8 g/kg
Vegetarians should add 10% General population example	0.9 – 1.01 g/kg

Locate your intensity level: this will be different than what you wrote for your Activity Needs

Those looking to lose weight may want to use the lower of the spectrum.

Now determine your grams per day of protein, kcal per day of protein and percentage of protein in your daily diet

Research has proven that more than 2 g/kg of protein does not enhance performance or muscle formation. However, research is inadequate in proving that doses of protein as high as 3 g/kg is harmful to one’s health. Despite this little tidbit, it is not recommended to continually intake large amounts of protein due to possible health effects that may occur (Phillips, Moore, & Tang., 2009).

_____kg(____g/kg) = _____g/d of protein

_____g/d of protein(4) = ______kcal/d of protein

______Kcal/d ÷ ­­______TDEE = _______%

Putting it All Together

Place your results in the box below. Add up the columns and place the numbers at the bottom.

Macronutrient	Kcal/d	Percentage
CHO
Fat
Protein
Total

Do the kcals add up to your TDEE? Do your percentages add up to 100? If not, then you might have to manipulate your numbers a little to make up for the difference. This might mean consuming more calories from one macronutrient and eating less from another area.  

Remember to eat nutrient dense foods that are not processed, and to try to get all of your calories from real food and not supplements. Supplements should be used only when real food is not an option and you have to supplement your diet for what it is missing. 

Have fun experimenting with your daily intake. 

Please note that there are many more formulas to determine your RMR. No formula is perfect. The only way to truly know your RMR is to visit with a dietitian and an exercise science specialist to be tested to determine your personal RMR. These special tests can be expensive and therefore we have various formulas that are based off of research. Feel free to use more than one formula to determine what is correct for you. I have posted a photo of various formulas after the sources.

Sources

Manore, M. >, Meyer, N. L., & Thompson, J. (2009). Energy and Nutrient Balance. In Sport Nutrition for Health and Performance(2^nd ed., chap. 5). Champaign, IL: Human Kinetics

Phillips, S. M., Moore, D. R., & Tang, J. E. (2007). A critical examination of dietary protein requirements, benefits, and excesses in athletes.  International Journal of Sports Nutrition and Exercise Metabolism, 17, S58 – S76.

Turocy, P. S., DePalma, B. F., Horswill, C. A., Laquale, K. M., Martin, T. J., Perry, A. C., Somova, M. J., & Utter, A. C. (2011). National athletic trainers’ association position statement: Safe weight loss and maintenance practices in sport exercise. Journal of Athletic Training, 46(3), 322 – 336. 

Manore, M. , Meyer, N. L., & Thompson, J. (2009). Energy and Nutrient Balance. In Sport Nutrition for Health and Performance(2^nd ed., chap. 5). Champaign, IL: Human Kinetics