Weight Loss and Weight Gain Tips

Weight loss Tips

Drink plenty of water

•  Drinking a lot of water will flush out all the toxins stored in your body and keep you healthy over all. It also has no calories therefor it will not make you gain weight. Substitute water with all other sugar contaminated drinks.

Drink a glass of water before you start the meal.

• Water naturally needs some space so that you feel fuller without actually having to stuff yourself.

Eat fresh fruit instead of drinking fruit juice

• Juice is often sweetened but fresh fruits have natural sugars. When you eat fruit, you are taking in a lot of fiber, which is needed by the body, and fruits are an excellent source of vitamins.

Exercise:

·         Do a lot of repetitions and a lot of cardio

Wight Gain Tips

EAT

•   Eat every Two hours. You could have three big meals such as breakfast, lunch and Dinner and have three small healthy snacks. E.g. 4 eggs and 2 Toasts with a glass of milk for breakfast around 8 O clock and have a protein shake or a banana with milk around 10 o clock and then lunch.

Lift Heavy

• When trying to gain weight, try working out 3-4 times a week. Make sure you are weightlifting correctly! Lift hard and then recover for the next workout. Focus on the big exercises such as squats, deadlifts, bent-over rows, chin-ups, bench press, & military press. These are the exercises that will turn those extra calories into muscle and therefore help you gain weight.

Sleep

•  When the body is resting it does not burn calories therefore because of the extra calories consumed it will turn into muscles mass and you will  gain weight

Recovery

Recovery is the most important factor in health and fitness. If your body isn’t fully recovered, your next work out would not be as great as you would expect it to be. Letting your body recuperate, it allows the body to grow and achieve goals that you would want it to. To help your body recover, you need to take in proper nutrition because if your body isn’t getting enough nutrients its gets difficult for it to recover itself therefore nutrition is very important.  Also, supplements such as glutamine help recover the body. Glutamine produces amino acids that help your body rebuild broken down muscle tissues. It occurs naturally in plants and animals but it’s difficult to consume full serving naturally because of the quantity that occurs in natural sources. Therefore supplement stores offer glutamine in powder form which could be taken more easily. In result your body receives enough glutamine to recover faster. Stretching after work out is very important to the recovery aspect of health and fitness. What it does is that once the body is stretched, flow of blood runs through your muscles and that helps it recover. Also cardio after work out, it makes the blood rush through your body and recover. It is very similar to stretching after work out. I recommend cardio before stretching if you want to get most out of it. It also makes your body relax. Lastly 6 to 8 hours of sleep is needed every night in order for your body to recuperate. Your body could only recover once you put it to rest. You could eat properly, take supplements, stretch, and do cardio but your body will only recover and grow once you have put it to rest. Therefore sleep is most essential part of recovery. SLEEP=REVOVERY.

Mass Routine

 

Here is a routine for guys who are looking to put on some serious muscle mass and be defined at the same time. This is a three days split screen which means one day on and one day off and then the weekend off. EAT BIG for  best results.

DATE______________                         Day: Monday     Time Started: _____     Time Ended______

MOOD________ (energetic/Lazy/Tired)         Body Parts:  Chest/Back/Lats

Exercises	Weight	Repetitions
Bench Press	1.                  2.                 3.	1.                  2.                 3.
Incline Bench Press	1.                  2.                 3.	1.                  2.                 3.
Flies	1.                  2.                 3.	1.                  2.                 3.
Decline Flies	1.                  2.                 3.	1.                  2.                 3.
1 Hand Cable cross overs	1.                  2.                 3.	1.                  2.                 3.
Dumbbell incline bench pull ups	1.                  2.                 3.	1.                  2.                 3.
Back MCH	1.                  2.                 3.	1.                  2.                 3.
Lying down Barbell rows	1.                  2.                 3.	1.                  2.                 3.
Elevated cable rows	1.                  2.                 3.	1.                  2.                 3.

WEEK 3: DATE______________                       Day: Tuesday   Time Started: _____     Time Ended______

MOOD________ (energetic/Lazy/Tired)         Body Parts:  Shoulders/ Traps

Exercises	Weight	Repetitions
Shoulder MCH	1.                  2.                 3.	1.                  2.                 3.
Front Dumbbell raises	1.                  2.                 3.	1.                  2.                 3.
2 hand between leg raises (CBL)	1.                  2.                 3.	1.                  2.                 3.
One hand DBL Press	1.                  2.                 3.	1.                  2.                 3.
Dumbbell shrugs	1.                  2.                 3.	1.                  2.                 3.
Barbell front shrugs	1.                  2.                 3.	1.                  2.                 3.
Barbell back shrugs	1.                  2.                 3.	1.                  2.                 3.

WEEK 3: DATE______________                       Day: Thursday     Time Started: _____     Time Ended______

MOOD________ (energetic/Lazy/Tired)        

Body Parts:  Biceps/triceps

Exercises	Weight	Repetitions
Cheating curls	1.                  2.                 3.	1.                  2.                 3.
Concentration dumbbell curls	1.                  2.                 3.	1.                  2.                 3.
10x3 burning curls	1.                  2.                 3.	1.                  2.                 3.
Cable curls	1.                  2.                 3.	1.                  2.                 3.
One hand triceps pull downs	1.                  2.                 3.	1.                  2.                 3.
Barbell STND triceps extn.	1.                  2.                 3.	1.                  2.                 3.
Reverse STND barbell tri extn.	1.                  2.                 3.	1.                  2.                 3.
Rope over head pull ups	1.                  2.                 3.	1.                  2.                 3.

WEEK 3: DATE______________                       Day: Friday     Time Started: _____     Time Ended______

MOOD________ (energetic/Lazy/Tired)         Body Parts: Legs

Exercises	Weight	Repetitions
Squats	1.                  2.                 3.	1.                  2.                 3.
Front squats	1.                  2.                 3.	1.                  2.                 3.
Leg curls front	1.                  2.                 3.	1.                  2.                 3.
Leg curls back	1.                  2.                 3.	1.                  2.                 3.
Calve raise (seated)	1.                  2.                 3.	1.                  2.                 3.
Single leg calve raise	1.                  2.                 3.	1.                  2.                 3.