Portion Control – Beginner Nutrition

Help!!!  What Do I Do?

I want to go over where to start if you’re looking for information about beginner nutrition.  How do you get started improving your health or losing weight, building muscle when it comes to beginner nutrition?  When you’re looking for nutritional advice, where do you start?  You’re going to continue to hear me say, there are levels to this shit.  Maybe you’re a person who just wants to lose a few pounds, however, you’re not interested in jumping on the bodybuilding stage. 

Where do you start?  What if you don’t know anything?  Maybe you really don’t want to be weighing out every single portion of food on the scale.  You probably don’t want to be looking at half a cup of this and full cup of that or so many grams here or ten grams there.  Worried what do you do?  Where do you start?

 Where Do I Start?

First of all, I want to suggest you take anywhere from three to seven days to log everything you’re eating because you want to be able to take an honest assessment of where you’re at.  This is your starting point.  Then you’re going to have to see where you’re at now compared to where you need to go to meet your own body’s current needs depending on many factors within your life.  

The second step, once you have an honest assessment of what you’re actually doing on a day-to-day basis, you need to take another week to ten days to “clean house.”  You don’t have to do this.  You can start tomorrow but I wouldn’t suggest doing that.  “Cleaning house” is where you slowly start to take out all the obvious choices that are not conducive to your fitness and weight loss goals.  For example: cakes, cookies, and cokes.  Putting five teaspoons of sugar in your coffee is another example.  Take a least a good week, maybe even two, if you feel it’s necessary, to slowly but surely remove those things from your diet.  If you all of a sudden think, “tomorrow I’m never eating anything bad for me again”, more than likely you’re going to crash.  All of a sudden, you’re going to binge, stuff yourself with everything in sight and HATE LIFE.  NOT highly recommended. 
 

How Often & How Much?

You’re going to want to try to eat at least once every three to four hours.  Now, I know that’s not easy.  You’re going to have to build up to this.  What should I eat and how much?  What if you don’t want to measure it out, don’t want to be a slave to a food scale and measuring cups.  Think about this.  Nature is perfect.  You can actually use a palm sized portion of (lean) protein, a fist size portion of a (complex) carbohydrate source and also a fist size portion of vegetables every three to four hours.  Once again, you need to work up to this because if you jam all that food in, you’re going to be stuffed, your fiber intake is going to go super high and out of nowhere you’re going to get gas or constipated from the sudden rise in fiber.  So, work up to it. 

 Here’s The King (Protein)

Make sure you have the full serving of protein because that’s going to be the most critical.  One, for supporting lean muscle mass and two, sparking your metabolism.  It’s about putting you in an anabolic state.  You probably need to start off with the full-size palm portion of protein, half a fist of a carbohydrate and half a fist of vegetables.  I don’t really like every vegetable on the planet but they are important to provide your body with micronutrients (vitamins / minerals / phytochemicals). Your body needs these macronutrients and micronutrients to perform all the hundreds of thousands of chemical processes that go on inside your body every day (metabolism).

Hopefully this has helped give you a starting point.  Again, take three days to seven to assess what you are actually eating right now and compare that to my suggestions here to see where you stand.  Ask yourself, “are your eating habits consistent or do you eat more on the weekend?”  It’s likely that you under eat during the week and over eat on the weekends.  What ratio of your daily intake is protein, carbs and fats?  You will often find that the problem lies in carbohydrate intake being far too high in comparison to protein leading to fat storage.  A good ratio for the everyday person is 40 % protein, 40 % carb and 20 % fats.  Think of it in these terms, if you have a burger, fries and a coke, how much of that meal is carbs and how much is protein?  The bun, fries, any veggies and the sugar from that coke all turn to glucose in the body and the only real protein is the patty and maybe 2 thin slices of bacon.  The ratio in that 1 meal can easily be 80% carbs, 15% protein and 5% fats.  Work towards getting the ratios in line and you are sure to get results fast.  Consider taking maybe even another week to two weeks to begin slowly taking out the obvious bad choices and make better choices.  We’re not going to say anything is totally bad or anything is totally good.  Some of these choices are obvious BUT you can have foods that you really enjoy if you learn about nutrition, training, how and when to fit those into your overall plan.

Need Help?

If you need help with this, feel free to contact me at anchoredinmuscle@gmail.com.  I’ll be more than happy to send you over some food lists of the better choices that you should be choosing to begin to add into meals to make sure you’re getting protein, carbs and basic vegetables every three to four hours.  Remember, the most important one of those is your protein.  Make sure you get that full portion of protein every three or four hours.  If you need to, of course, work your way up with the other two.  You can go ahead and go half a fist-size of carbohydrates and a fist of the veggies.  Try to add in a meal every day.  Before you know it, you’re going to be hungry right on time.  

Make sure you begin to exercise always lifting weights as king over cardio.  Being a cardio queen or cardio king, that’s just going to break you down.  It is a tool.  As with everything, everything depends on you.  Everything has to depend on and be structured around you, your life and your goals.

 

Level 1 Review: Protein In Fat Loss And Muscle Building

Protein Is King

People aren’t getting enough protein and are not having protein frequently enough throughout the day to support their fat loss and muscle building goals.  It’s all about protein, the macro-nutrient KING.  I help a lot of people with their nutrition.  The most common flaw right off the bat with under eaters and even over eaters is inadequate protein intake.  This is a very common problem people don’t realize and don’t know.  Moreover, they aren’t considering and/or are just misinformed on.  One quick, easy, and cost effective solution to this is to add a meal replacement PROTEIN SHAKE. I want to talk to you about my protein of choice, 1st Phorm’s Level 1.

Level 1 Review

If you have ventured into learning about fitness, nutrition, weight loss or building lean muscle, you have heard or read that Protein is King! Well, it is.  You need to be consuming the right amount of protein throughout your day.  The best-case scenario would be in equal portions every 3 to 4 hours.  Of course, whole food is the 100% best choice, however, have you tried to get in a whole food meal every 3 to 4 hours?  Look, I am a fit pro, as they say, but I’m real.  I’m not getting in 5 whole food meals per day.  With my schedule, if I get in 4 whole food meals per day, I’m doing damn good.  I typically pack 4 whole food meals and 2 meal replacement protein shakes; Level 1 by 1st Phorm. 

Just to give you an example, my current protein intake foal is 225 grams per day.  Break that down into 5 meals per day which comes to 45 grams of PROTEIN per meal.  That’s a lot.  Of course, I am in an “off season” or building phase so mine is set fairly high.  Even the everyday person will definitely find their protein need is higher than they might think which can become a chore to meet.  (See last week’s blog post “Protein Is King” for my basic recommendations on protein intake).

I will typically use Level 1 first thing as a breakfast because at 2 am, I need fast, convenient, and quiet (ssh).  I pack an extra shake in my Six Pack Bag in case I don’t have time to heat up and eat a whole food meal at some point during the day.

I’ve been using 1st Phorm supplements (exclusively) for just over 1 year now and have been nothing but impressed and amazed.  There are a few things most people are thinking about right off the bat when choosing a new protein shake, right?  We’re looking for awesome flavor, a consistency of the shake we like, of course some assurance of great results, a high protein content, low carbs, low sugar and low fat.  Plus, it’s at a cost we can live with.  Level 1 by 1st Phorm delivers on all these considerations.  In fact, Level 1 crushes it with it’s amazing flavors, high quality and unmatched customer service. 

7 Flavors, Treating Yourself & My Favorites

Level 1 tastes amazing, boasting 7 amazing flavors.  Leading the way as my 2 favorites are Strawberry Milk Shake and Caramel Latte.  It can also serve as a treat to keep you from blowing your diet on ice cream or milk shakes but as with anything, the calories do count.  I personally use 1 1/2 scoops per shake in the prescribed 8 oz. of water alone and it mixes very well with no clumps or gritty texture.  I really like the consistency of Level 1 because it’s not watery but not overly thick, keeping it light on my stomach.

 Level 1 has 23 grams of protein per serving (1 scoop) with only 7 grams of carbs and 2 grams of sugar coming in at a low 150 calories.  Perfectly designed as a “meal replacement” with a blend of proteins, it provides a slower digestion rate to mimic whole food proteins, keeping you in an anabolic state (muscle building / fat and carb burning) longer in between meals. 

Level 1 Quality vs. Stank Gas, The Runs & Cheap Protein

Next, let’s talk about QUALITY.  No doubt, you have either experienced or heard stories about protein shakes.  Specifically, people being bloated, getting crazy stank gas or worse, the runs!  NO MORE!  Level 1 is made with the highest quality raw good protein source and low temperature processed making it by far the easiest protein for your body to digest, hands down.  I can personally attest to this.  I’ve made the mistake of running out of my LEVEL 1 forcing me to go to the local super market, purchase that $20 protein, consequently causing the immediate effects on my stomach every time. 

Level 1 is cGMP certified, made in an FDA inspected facility in St Louis, MO and comes backed with a 110% money back guarantee.  When you choose to go with 1st Phorm, you become part of the Phamily.  1st Phorm has a full staff of NASM certified trainers, nutrition and weight loss specialists resulting in a staff that truly cares and is always ready to help you with any questions you may have any time.  An example of their commitment and care for their customers is proved by a hand written note in each box shipped to you.  Test their service out for yourself!  Call them with any question you have about training, nutrition or supplements.  The staff of NASM certified trainers are there until 9:00 p.m. Central Time each day, ready to HELP ANYONE.

Breaking Down The Cost

1st Phorm Level 1 is definitely NOT the cheapest protein, coming in at $49.99 per 2.45 lb. tub but they are the BEST!  Let’s break that down and compare the alternative.  For me, each shake is 1.5 scoops, coming to $2.55 for 34.5 g protein, 10.5 g carbs and 4.5 g of fat at only 225 calories.  Okay, $2.55 for a healthy high protein, low calorie meal as opposed to FAST FOOD which costs more and is terrible for me?  I’ll stick with my LEVEL 1!  I hope you see the wisdom in this logic.

Hopefully, you will give Level 1 a try for yourself.  If you would like to support our movement, please use any of the links in this blog or go to our products page to order.  By doing so and supporting us, you will be HELPING OTHERS for free too!  Please leave us a comment, give your feedback and feel free to contact me for a sample.  Let me share mine with you and let’s talk about it.  We are always here with FREE counseling on which supplements would be right for you and your goals. 

Why Protein Is Important & How Much You Need

Protein Is King

People aren’t getting enough protein and are not having protein frequently enough throughout the day to support their fat loss and muscle building goals.  It’s all about protein, the macro-nutrient KING.  I help a lot of people with their nutrition.  The most common flaw right off the bat with under eaters and even over eaters is inadequate protein intake.  This is a very common problem people don’t realize and don’t know.  Moreover, they aren’t considering and/or are just misinformed on.  Let’s talk about why protein is so important and some basic recommendations on how much you need.

Protein Is The Building Block Of All Cells

Most people think of protein only in the context of muscle building and more specifically in the context of bodybuilding.  Protein is actually the building block for all cells in your body and necessary for countless processes and functions.  Proteins are structurally vital to form not only muscle tissue but also bone, skin, hair and of course, MUSCLE.  It acts as enzymes speeding up chemical reactions, others act as hormones like a chemical messenger and some form antibodies which protect us from foreign substances.  Proteins maintain our fluid levels by pumping molecules across cell membranes and attracting water.  They help to maintain our acid and base balance of bodily fluids and transport key substances such as vitamins, minerals and oxygen within the body to our billions of cells.  PROTEIN does all of that and yes, of course, BUILDS MUSCLE.

YEA, YEA but WHAT ABOUT THE FUN STUFF?

Now that we’ve gotten through all the highly scientific stuff let’s get down to business here and talk about all the really COOL SHIT that protein does!  Did I say that PROTEIN is KING?  Oh yea, I did!  Now, you do know that protein builds muscle, right?  That’s right!  Protein builds MUSCLE.

Carbs and fats can’t build muscle!  Fats do play a role in the use of fat soluble vitamins and hormone production.  So, yea, those are fairly important, however, their main role, like carbs, are as an energy source.   Protein does all of the really boring shit above, can be broken down into glucose for use as energy by the body and builds MUSCLE!  Having the proper portion of protein every 3 to 4 hours can speed metabolism, helping the body burn more calories 24 hours per day.  The digestion of protein itself is very costly for the body in calories to break down.  There again, helping to burn more calories.  Having protein with each meal slows the digestion rate of carbs; slowing the rate at which glucose enters the blood stream.  Slowing the rate of carbohydrate digestion helps to level out blood sugar and insulin helping the body to more efficiently store glucose in muscle, rather than fat stores.

Did I Mention Protein Builds Muscle?

Did I mention that PROTEIN builds muscle?  Protein is the building block of muscle tissue.  Both muscle repair and new tissue growth require protein.  Muscle itself requires a lot of calories to repair and build but also to maintain.  Muscle tissue itself, at rest, is responsible for up to 70% of your total daily calorie burn on a 24-hr. basis.  If you want to lose fat, get into the best shape of your life, be healthy and live longer, you’re going to need to use resistance training, make the muscle you have, active and build more muscle.  All of these things REQUIRE protein.  Only protein builds muscle! PROTEIN IS KING!

Now that you know that protein is so critical, think about your own protein intake.  Are getting enough? What is the ratio of protein to carbs and fats in your daily nutrition? Protein recommendations vary across a whole spectrum from the RDA’s 0.8 grams per pound of body weight to some crazy high assertions of 2.5 grams per pound.  As with everything in fitness and nutrition, the truth is always in the middle and also relative.  Each individuals’ own protein needs depend upon their body weight in lean, fat free mass, their own fat mass and their activity level.  Of course, nobody can tell you exactly how much YOU need but I can give you a starting point.  Then you must learn your body and adjust from there.

My Recommendations:

By far the easiest way to get started TODAY is to figure out what you are eating right now and simply get the RATIOS of your total daily calorie intake in check.  All you need is a starting point. Then you can adjust as you move forward.  The most basic and best ball park starting point anyone in nearly any situation is to use a ratio of 40% PROTEIN, 40% carbs and 20% fats.

EXAMPLE :

IF you calculate you are eating 2500 calories per day using the 40, 40, 20 method, it would break down like this..   1000 calories from PROTEIN, 1000 calories from CARBS and 500 calories from FAT.

PROTEIN is 4 calories per gram, Carbs are 4 calories per gram and Fat is 9 calories per gram. The above example works out to 250g of PROTEIN, 250g of Carbs and 55.5g of Fats for the DAY.

5 meals per day @ 50g protein, 50g carbs and 11g fat per meal.

More advanced:

If you are 50 to 100 lbs. over weight or more, I would recommend you have 1 gram per pound of lean fat free mass; if you are looking to lose fat.  Remember, protein can be broken down into glucose.  Also, if you get too much, it can lead to fat storage.  So, play it safe here with 1 gram per lb. of lean mass or figure it in as 40% of your daily calorie intake.

If you are 20% body fat or less looking to lose fat and/or build muscle, I would recommend 1.25 to 1.5 grams of protein per pound of body weight or 40% to as high as 60% of your daily calorie intake.

However, these are not hard numbers of course.  These are ball park numbers to give you a starting point to adjust from as you progress.  Of course, it goes without saying, you SHOULD be weight training or some sort of resistance training at least 3 days per week and getting in moderate intensity cardio work another 3 days per week.

I hope this has been helpful to you, please leave us a comment, give us your feedback and as always, send your questions to or for more advanced 1 on 1 counseling to Anchored In Muscle.

Supplement Review: 1st Phorm’s Post Workout Stack

The Best Post Workout Stack On The Planet (In My Opinion)

I’d like to give you my review of what I think is the highest quality, best post workout stack on the planet; 1st Phorm’s Post Workout Stack.  The stack includes 1st Phorm’s Phormula 1 and Ignition.  I’d also like to talk about the what, when, where and how to do your post workout nutrition.  I talk to a lot of people about their meals, meal timing, workouts and supplements.  Where I find the most confusion, by far, is in the post workout window. 

I’m 41 years old. I look and feel better than I have ever looked in my entire life.  Some of the guys I help have lost up to 70 lbs. using this post workout stack as part of their overall supplement strategy.  What comes to mind when you ask yourself, “what should I be eating or supplementing with post workout?”  Most everybody seems to kind of automatically know. Maybe they’ve heard they need to get protein in as soon as they get done with their workouts, however, that’s not all. 

It’s not as simple as going out there and eating a chicken breast.  Anytime you’ve been doing an intense weight training session or an intense H.I.I.T. cardio session, you’re breaking down muscle tissue to some degree, which puts you in a catabolic state.  While you’re working out, you’re burning off glucose which is stored sugar in the muscle.  Your body is a survival machine. It will do what it needs to do, in the order of survival, not what you want for the sake of vanity.  It will automatically want to replenish the glycogen stores in your muscle before it goes into muscle repair.  Your body can and will continue to break down muscle tissue (protein) and convert it into glucose for fuel if it needs to.  Think about this on a survival level.  Your muscles use energy to contract from carbs / sugar / glucose.  If you don’t have any sugar (glucose), you have no energy stored in the muscle, hence, there’s no way your body can move you out of the way of a speeding car or fight off an attacker.  Hell, if you’re training hard enough in the gym, you might have trouble getting to the car.  What is the solution to this? 

The solution is to not only have a good protein source but also a fast-acting carbohydrate source paired together in that post workout setting.  One, you immediately replenish your glycogen stores.    Two, give your body the adequate amount or protein to begin muscle repair.  Whole food is the always optimal, however, did you know it could take up to four hours to completely digest a whole food meal?  You need something immediately available for your body to use to replenish those glycogen stores.  This is where post workout comes in.

Don’t forget, your body can actually break down muscle tissue for fuel.  Just like it can do that, if you have your expensive protein supplement without carbohydrates and you don’t replenish glycogen, your body can and will break down a large portion of that expensive protein supplement to use for fuel before it goes to muscle repair.  Your body can and will do what is the most efficient to survive.  By consuming a protein shake alone you are providing it with a quick easy liquid source of protein.  This will spare muscle in the short term but, leave you short on protein for muscle repair.  The solution to this is to always have not only protein but a good carb source in combination, post workout. 

Now, I found what I boast to be the best, highest quality post workout stack on the planet, 1st Phorm’s Phormula 1 and Ignition.  I’ve never been in better shape in my life nor have I ever looked better than I do right now.  I have never been as completely satisfied as I have been with not only 1st Phorm’s products but the people from top to bottom and also the culture they have built around their customers.  The unmistakable quality and commitment to customer service is gonna hit you right in the face when you open this box to a purely sexy and sophisticated black bottle with an amazingly designed and stylish labeling, let alone the one thing I have never seen before in all my years using supplements, a handwritten note thanking me for my purchase, offering me supplementation advice on nutrition from the full staff of NASM certified personal trainers and certified fitness nutrition specialists 1st Phorm has on staff at headquarters all the time. 

If you aren’t completely mesmerized by the stylish presentation and the handwritten note, peeling back the seal on Phormula 1 is just going to blow your mind.  Literally, the smell of this shit is quite addictive.  It would be an understatement to try to describe the flavor of this protein, somewhat like one of those fancy romance novelists might.  Phormula 1, a 100% hydrolyzed whey isolate protein is broken down so fine that it mixes like a dream even with the addition of the Ignition in 12 oz. of water, making it light on your stomach.  You never experience any bloating whatsoever. 

Now, if all this isn’t enough to convince you, just give it 30 minutes, have your workout, make up your shake, your Phormula 1 and your Ignition in the same blender bottle, give it 30 minutes.  You will then notice that this stuff has cleared your stomach so fast, as advertised, that your stomach is literally looking at your liver like it’s some sort of T-bone steak or something, growling and drooling at it ready to devour because you are so HANGRY.  I mean, after all, isn’t that the point?  You eat, train and recover.  Faster recovery with less soreness for getting back in the gym for better, faster results.  That’s the whole point of nailing your post workout nutrition. 

On a side note, I’m normally inappropriate.  So, if you’re one of those people who has come to associate the protein farts or getting the runs with taking a protein supplement, well, let me tell you.  I know that’s highly inappropriate but I’m just saying.  You are never gonna get that with the 1st Phorm Protein.  I can tell you, if I’ve taken something or if I’ve used something or ate something that gives me gas or the runs, I typically associate that as my body deeming it to be foul and trying to get rid of it as quickly as possible.  Phormula 1 is a low temperature processed, 100% hydrolyzed whey isolate protein broken down into the smallest protein fractions possible for the fastest possible digestion.  It is the most bio-available raw good protein source on the market today.  Never exposed to high heat.  Never exposed to harsh chemicals, which makes it much easier for your body to digest and get to the muscles as fast as humanly possible.  Ignition is a pure Dexanhydrous glucose with an added multivitamin designed to replenish glycogen and restore the vitamins and minerals that get expended during your training session.  I definitely recommend Phormula 1 and Ignition as a post workout stack.

In addition to use as a post workout stack, you will no doubt notice the instructions on the table for use “pre-workout”.  In cases where you haven’t had a meal in more than 4 hours, Phormula 1 and Ignition make an excellent “pre-workout” meal.  I personally work a lot of night shifts.  I’ll get off work, go home and get some sleep.  When I wake up, I’ve had no meals for more than 6 hours and my body is in a fasted state, a catabolic state. Now, I need to get in my workout and get out the door.  My body is already breaking tissues down to run efficiently, if I then go train, I’m breaking my body down even further.  Of course, that’s a NO GO!  I will use my Phormula 1 and Ignition as a pre-workout meal 30 minutes before my training session.  I find that using it gives me all the energy that I need to power through my workout and move on with my day.  If you find yourself needing to train but you have missed a meal or two, I definitely recommend giving this a try.  

I hope this has helped, please leave me a comment and give me your feedback.

 

 

Advanced Training Tips: Getting The Most Out of Less Weight

I’m going to go over three advanced training tips that can take your training with light weights to the next level, making sure you get maximum intensity out of each workout.  You’re always going to hear:

“You’ve got to go heavy.”

“You’ve got to go heavy.”

That’s true but it is also relative.  What do you do in a situation where you have very limited weights?  Maybe you don’t have a spotter which makes going super heavy unsafe to do.  What can you do to get the most out of your training when all you have is very light weights?  By using constant tension, acceleration and drop sets you can overcome these issues.

A lot of the people I work with, in fact, most of the people I work with, work on a boat.  They spend most of their time working out with a limited amount of weights.  Maybe they workout at home.  Maybe they travel.  They don’t always have access to a full gym like we have here and the equipment that they have is very limited.

No matter whether you believe in high rep, volume training or low rep, high load training, keep in mind your body only fires just enough muscle fibers to move the weight to make a lift.  One key factor, no matter which one you believe in, is going to be taking the muscle as close to failure as possible, as safely as possible while using 75 % or more of your 1RM.  Doing so has a lot of other AMAZING BENEFITS!

When you use the maximum amount of muscle fibers, you burn off a lot more energy, more stored muscle glycogen, thus creating more room for those carbohydrates you may
be eating to be stored in muscle tissue as glycogen.  You’re also creating micro trauma tears that are going to need to be repaired.  Muscle repair is actually very costly in terms of calorie burn for your body.  Muscle repair BURNS CALORIES.  This repair happens predominately while you’re at rest (sleeping).  Fat stores are used as the primary fuel source of calories for muscle repair at rest.  Another thing it is going to do is send signals to your body that you need to be bigger, stronger and faster for the next time it faces this situation.  After all, your body is literally a survival machine.  When you get to failure, your body sends a signal.  It is an instinctual survival mechanism that it needs to be bigger, stronger and faster for the next time you encounter such an emergency situation.  What you can do to increase the benefit with light weight training?

Tip #1:  Constant Tension Rep

Advanced tip #1 involves using constant tension reps.  No matter whether you are a beginner or even an advanced lifter, you have begun to notice there is a portion at the top and bottom of each movement where there is no real tension on the muscle.  No work is being done in those two areas.  Whether it is at the bottom where you’re in a relaxed position on the bicep curl or you’re locked all the way out at the top of a bench press, you’re getting rest.  You’re giving your muscles a break.  What I like to do is, what I call, a 3/4 rep.  You take a portion of the range of motion off the top and a portion of the range of motion at the bottom and you stay within that shortened rep range.  This is going to create constant tension.  You will always have tension on the muscle you are trying to train.  In addition, you also slow the tempo down.  I like to use a 3 count not only on the positive portion of the movement but also on the negative portion of the movement.  Stay within that shortened rep range.  As a result, this is really going to generate a lot of intensity with a lot lighter weights.

Tip #2:  Acceleration

Advanced tip #2 is going to be the use of acceleration.  Simply put, you want to make the lift on the positive portion as fast as possible. Control your load on the way down using a good 2 to 3 count.  Keep it in mind, when you reach the bottom and stop, your main focus is to lift that load as explosively, as fast as possible.  Imagine yourself throwing that weight for miles.  The faster you lift it, the more acceleration you have through the range of motion, the more force production is going to be generated and you’re going to create more intensity with the same amount of load.  It takes a lot more force to lift the lighter weights faster.  That’s what you’re going to focus on, moving the weight in the positive portion of the movement, FASTER!  Of course, everything’s relative.  You don’t want to bang your joints every time.  You have to stop at the top.

Tip #3:  Drop Sets

Finally, advanced tip #3 is the use of drop sets.  There are going to be a lot of situations where maybe you can get close to failure but you’re a little bit nervous because you don’t have a spotter.  Maybe you have enough weight to get close to failure but not quite enough.  What I like to do in these situations is make use of a drop set.  For example, if you only have dumbbells up to 50 lbs. and you’ve worked up to the 50’s on the previous set, have a little bit lighter weight, 30-lb. dumbbells, on standby ready for the next set.  They should be sitting by you ready to go, within arm’s reach.  On the next set, do as many as you can with your 50 lb. dumbbells.  When you think that you can’t get another rep, immediately drop the 50’s and pick up the 30’s.  Do as many as you can until you reach failure.  There you have it.  You have properly performed a drop set.  You have increased your intensity and maximized your muscle fiber activation.

I hope these tips have helped.  Please take a moment to watch our YouTube video where you can see examples of these methods in my own gym.  I’m certainly not saying these tips are all you need to make you a champion bodybuilder or help you lose 100 lbs.  As with everything, take this information in context.  These are tools to help you maximize the benefits you’re going to get when you’re in a situation where all you have is very light weight.  Maybe you’re traveling, on the road at a small hotel gym or any time you are training alone without a spotter.  Use these tips to get the most out of your workouts.  Give it a try and let us know how it goes.

Captain Nasty

Support Our Movement

Support Our Movement

It has always been our number one GOAL to HELP people and FIND a way to do so for FREE!  To provide education, support and motivation in a way that allows us to NEVER CHARGE any one DIRECTLY for our help.  To be able to get money out of the COACH / CLIENT equation and focus on the friendships we are trying to build and people that we are trying to reach!  I’ve hired trainers myself with the hope that I would get all the “inside tips and tricks” with the desire to BELONG to something and be an insider to the culture. It’s a sad thing but, to be honest, I already knew the skills and principals we were putting to use in our sessions.  Most importantly, I never heard from my trainers unless it was time to buy more sessions. The fitness industry and culture as a whole has not been very inclusive, friendly or caring about those they are supposed to be serving and HELPING but there are some that are now working to change that.  We hope to be on the front lines of this change.  We have worked and continue to work very hard to align ourselves with like-minded professionals, organizations and companies who invest in their customers, followers and clients by providing a QUALITY VALUE and true HELP over SELLING.  By doing so, we take advantage of the opportunities they can provide to not only us but pass that on to our FRIENDS, FOLLOWERS and FANS.  

Our Pledge to you is that you will NEVER be charged nor SOLD anything for our FRIENDSHIP, HELP, SUPPORT, COUNSELING, ADVICE, CONTENT or COMMITMENT to YOU.  You will NEVER be asked to buy ANYTHING and you will NEVER receive spam emails from us. 

We will ASK for your SUPPORT!  We will ASK that you SUPPORT others and PAY IT FORWARD.  You can SUPPORT our MOVEMENT by coming to us for items that you NEED, WANT or could be HELPFUL along your journey.  By doing so you will be supporting us and what we do here.  You will help us to GROW and EXPAND on what we can do for you and OTHERS along the way. Our products page will be dedicated to PROVIDING you links to items and brands that we actually use, own and BELIEVE in ourselves.  By using any link on our product page or posted by us to our social media you will be CHOOSING to SUPPORT what we do and yourself HELPING OTHERS.  

Thank you in advance for giving us your support, faith and trust.  We are committed to doing EVERYTHING possible to make a lasting IMPACT on your life! 

Jason & Brandi