TRUTH FITNESS BLOG

Tips for Skinny Guys to Gain Muscle Fast

by Vincent Wright on 06/01/15

Of course if you are skinny you can build muscle. But you will have to put in work!!! It’s not as simple as going and getting a gym membership and lifting weights 3-4 times a week. Hope this helps you hard gainers!!

1. Eat More

In addition to adequate protein, you need more calories. Use the following formula to calculate the number you need to take in daily to gain 1 pound a week. (Give yourself 2 weeks for results to show up on the bathroom scale. If you haven't gained by then, increase your calories by 500 a day.)

A. Your weight in pounds: _____
B. Multiply A by 12 to get your basic calorie needs: _____
C. Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn without factoring in exercise): _____
D. Strength training: Multiply the number of minutes you lift weights per week by 5: _____
E. Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sports by 8: _____
F. Add D and E, and divide by 7: _____
G. Add C and F to get your daily calorie needs: _____
H. Add 500 to G: _____. This is your estimated daily calorie needs to gain 1 pound a week.

2. 10 Reps Max

If you are lifting around 10 to 12 reps then you are actually using more of your slow twitch muscle fibers. Keep your weights heavy and don’t go beyond 10 reps. Doing this helps you hit the maximum amount of muscle fibers.

3. Max Out Only Once Per Muscle Group

Do not go to failure each time you train, you want to keep your muscles stimulated and in growth mode. Every time we workout the muscles tare but if you are over training it may take two weeks for your muscles to repair if you are maxing out to much. Rest is the best way to stimulate and grow your muscles. Example: If you are doing bench press and cable fly on the same day. Only go to failure with bench press, do not go to failure on any other chest exercise.

4. Quick and Intense

For Hard gainers that are trying to gain muscle all workouts should never be 2 hours long. Every workout should be intense and quick if you want to get results. Your sets need to be done close together, I say around 30 – 60 seconds rest. Always setup your superset so you won’t have to think about your exercises. 4 to 5 sets of each workout should help you build bigger muscles.

5. Do More Compound Training

You’ll never build the muscles that you want if you are doing bicep curls and leg extension on the same day. You might be able to gain muscle over a long period of time by doing this method but if you are a hard gainer it may take years to get to your goal. Set your goals to help muscle groups that go together. Example: Back and Biceps, Chest and Triceps, Glutes, Squads, Hamstrings. Shoulders and Abs, Calves can be done on leg days. You can do these workouts on different days to confuse the body. It is also important to use different angles.

Comments (0)

Workout Routine for Better Glutes and Core

by Vincent Wright on 05/03/15

Workout routine Core and Gluteus "LETS GO 3 ROUNDS"!!!!!!

Lunge 101- 15 reps on each leg

Fly away - lay on stomach and lift arms and legs

Donkey kicks - One hands and knees, kick single leg back

Body squat - basic squat

Side to side shuffle - shuffle side to side ..1:00

Side kicks - kick leg single kick to side 20 reps each leg

Crunch and leg lift crunch then drop legs and lift repeat

Plank- hold for 1 :00

Oblique twist - 25 reps

Any questions feel free to add comments bottom right hand side of this box. I will reply Thank you !

Comments (0)

5 Reasons You're Always Tired

by Vincent Wright on 04/12/15

Not getting enough sleep isn't the only thing sapping your energy away. The small things that you do and don't do can exhaust you both mentally and physically. Having less energy can make your day a chore, here are some bad habits that can make you feel tired, plus tips to help you get that energy back!

* You skip exercise when you're tired studies say adults who workout lightly three days a week for 20 minutes reported less fatigue and more energized throughout the day. Regular exercise boost strength and endurance and helps cardiovascular system run more efficiently.

* You don't drink enough water being slightly dehydrated takes a toll on energy levels. Consuming less water makes the heart pump less efficiently, reducing the speed at which oxygen and nutrients reach your muscles and organs. Drink more water!!!

*You're not consuming enough iron, deficiency of iron can leave you feeling sluggish, irritable, weak, and unable to focus. Boost your iron intake to reduce your risk of anemia. Load up on lean beef, kidney beans, tufo, eggs, dark green vegetables, nuts and peanut butter.

*You skip breakfast the food you eat fuels your body, and when you sleep, your body continues using what you consumed at dinner. So, when you wake up in the morning, you need to refuel with breakfast. Eating breakfast speeds your metabolism when you make the right choices, include whole grains, lean protein and a healthy fat to start your day.

* You have a glass of wine (or two) before bed a night cap sounds like a good way to unwind before bed. Well that can backfire because this can sabotage sleep, Alcohol creates a rebound effect as it's metabolized, which creates an abrupt surge in the adrenaline system. This is why you are more likely to wake up in the middle of the night and can't go back to sleep. I recommend stopping all alcohol three hours before bedtime.

Thank you for reading

Comments (0)

Benefits of White Rice after a Workout

by Vincent Wright on 04/05/15

White rice has a bad rap in the United States, over the years many people claim white rice can lead to many health issues like high blood pressure. But what if you are very active and not the type of person that sits around and consumes bad foods?

Studies say that after a workout your glycogen levels drop and you may become weak or sleepy. Glycogen replenishment is absolutely critical after a workout which means you need to focus on carbohydrate intake. However, you don't need excessive carbs, ever, post-workout or at any other time. You do want to take in carbs after you train for several reasons.

1. Glycogen replenishment

2. Carbohydrate elevate insulin levels. (this transfers carbs and amino acids into the muscle cell).

When this happens not only is the rebuilding of glycogen levels more effectively. but the body begins to get back to a anabolic state which will repair and enhance your lean muscle tissue. Breaking down lean muscle is the last thing anybody wants because that is what looks the best!

So post- workout goal is to elevate insulin through the use of carbohydrates by consuming high-glycemic foods. Example: White rice, Bake potatoes, Bagels, instant oatmeal.

NOTE: So if you’re trying to lose fat or build muscle or prevent fat from being gained or be healthier or just make any sort of improvement to the way your body looks, performs and functions, brown rice is supposedly the better choice by far, and white rice should be avoided.

	White Rice (100 g)	Brown Rice (100 g)
Calcium	3	10
Iron	1.49	0.53
Magnesium	13	44
Phosphorous	37	77
Potassium	29	79
Zinc	0.42	0.62
Thiamin	0.167	0.102
Riboflavin	0.016	0.012
Niacin	1.835	1.330
Vitamin B6	0.050	0.149
Folate	97	4
Vitamin B12	0	0
Vitamin A	0	0
Vitamin D	0	0
Vitamin K	0	0

Comments (0)

Why Women Should Lift Heavy

by Vincent Wright on 03/29/15

 
Being in the personal training business for nine years many women have said "I do not want to lift heavy because I will look like a man". If you want to have a leaner look lifting heavy is how youget it. You absolutely will NOT build manly-looking muscles from lifting anything over 10 or 12 pounds. No matter how heavy you lift as a female your testosterone levels simply are not high enough to build muscle like a man. You will gain lean muscle mass but rest assure that mass will result in feminine
curves that is not manly.Your muscle will look more defined, and you’ll add curves in all the right places. 

Lifting heavier requires you to keep your core tight. Doing so will help to strengthen your core and increase muscle tone,which will ultimately lead to a flatter stomach. Lifting is especially important for us females because it helps boost bone mass, which we tend to lose as we age. You will feel stronger, and I am not just talking about feeling physically stronger, but mentally too.Lifting does wonders for yourself-esteem, you’ll feel empowered and ready to take on whatever your day brings.The more muscle you build by lifting, the more fat you’ll burn all day long! So, even though it is true that you may burn more calories with an intense cardiovascular session than you would lifting weights for the same time period,you will actually burn MORE calories throughout the course of the entire day after your weight training session.

Comments (0)

Peanut Butter Protein Balls

by Vincent Wright on 02/12/12

Ingredients

1/3 cup natural peanut butter.

1/4 cup honey.

1 scoop chocolate whey protein powder.

3 tbsp ground flax seed.

3 tbsp dark chocolate chips chunks.

(Optional) Ground chopped small almonds, pecans or nuts.

Instructions

Mix together all ingredients. Should be the consistency of Play-Doe. Roll into 15 small balls. Refrigerate to firm them up. overnight for the best results.

Nutrition

Calories: 84, Total Fats: 5 g, Saturated Fats: 1 g, Trans Fat: 0 g, Cholesterol: 3 mg, Sodium: 28 mg, Total Carbohydrate: 8 g, Fiber: 1 g, Sugars: 6 g, Protein: 4 g.

Comments (0)

1200 calorie meal plan

by Vincent Wright on 01/16/11

This is a is a exmaple of a 1200 calorie meal plan for a person that is trying to lose weight. Limiting your calorie intake is one effective way to lose weight. Combining low calories options with foods low in carbs can help you achieve you goals quicker.

Breakfast

2 cooked egg whites

1 slice reduced fat chedder cheese

1 100% english muffin

1 med orange or blueberries

snack

11/2 grapefruit or 6 celery sticks 1 tbsp peanut butter

Lunch

3 oz chicken breast

2 inner leaves romaine lettuce

1 slice reduced fat cheese

2 medium slice of tomato

1 tbsp of reduced fat mayo

snack

10 baby carrots or apple

dinner

4 oz of white fish

1 cup shredded romaine lettuce

1 tsp balsamic vinegar

1 cup of steamed green beans

late snack

1 oz string cheese

Comments (0)

11 ways to boost your metabolism

by Vincent Wright on 12/05/10

*Build lean body mass - as we age our bodies metabolism or ability to burn calories decreases. You can offset this problem by exercising , lean muscles burn calories! The more you have the more calories you burn.

*Eat Breakfast- Many people ignore eating breakfast . its a common mistake for someone who is either trying to lose weight or gain weight . Selecting good choices of foods for breakfast gives your metabolism a boost and provides a consistent energy supply throughout the day .

*Complex Carbohydrates over Sugar - carbohydrates are a better energy source than sugars . The human body just isn't built to deal with large amounts of refined sugars . Sugars cause many serious heath issues including obesity and diabetes.

*Spicy foods- please choose these they boost your metabolism.

* Get a good night sleep - The body uses sleep to heal and regenerate itself , people who doing get enough sleep tend to gain weight .

*Drink more water - Water is a lubricant for the body . It flushes toxins out of the body keeps kidneys operating properly .

*Eat small meals- Eat 4 to 5 meals per day ,meals spaced 3 hours apart give the body a steady supply of energy and keeps the metabolism high.

*Drink green tea - tea is a metabolism booster

*Don't miss meals - Skipping meals in order to loose weight actually slows the metabolism down . it also leads to over eating .

*Plan your meals - If you have a daily or weekly menu you are more likely to stick with you weight loss plan

* Whole grains - Selecting whole grains keeps the body full longer .... fiber makes you full faster so you want consume large amounts of foods. PICK IT!

Comments (0)