If your willing to put in the hard work, make the dedication and commitment while understanding the time that will be required to transform your physique, then you are ready to start your transformation.
I’ve put together a list of 150 Ways to Transform Your Physique. Some are simple, some go against one another, some will work for one person, others for the next person but all in all this list should make the journey a lot more enjoyable.

Ultimately, you need to build YOUR plan.

Use this list to build that plan.

150 Ways to Transform Your Physique

1. Eat Less

2. Eat More

3. Do more strength training

4. Do more metabolic resistance training

5. Do cardio

6. Do less cardio

7. Do interval training

8. Run hill sprints

9. Lift heavy

10. Use lower repetitions

11. Use higher repetitions

12. Deload for a week

13. Do more bodyweight exercises

14. Do less bodyweight exercises

15. Cook more

16. Plan more

17. Eat more protein

18. Eat less protein

19. Eat less carbohydrates

20. Eat more carbohydrates

21. Eat less fat

22. Eat more fat

23. Eat More Starch Free Meals

24. Eat More Vegetables

25. Eat Fruit Pre and Post Workout

26. Avoid Fruit

27. Be Strategic About Your Starches (Breakfast and Post Workout)

28. Eliminate Processed Foods

29. Use Portion Control

30. Control Carbs Without Eliminating Them

31. Eat 50% of Your Carbs Pre and Post Workout

32. Implement More Effective Nutrient Timing (See 25, 27, 30, 31)

33. Drink More Water

34. Drink Even More Water

35. Eat More Power Foods

36. Avoid Empty Calories

37. Remove Empty Calories

38. Be Aware of Your Macronutrient Ranges

39. Eat for Your Body Type

40. Use Protein Powder

41. Drink BCAA’s

42. Use Creatine

43. Take a Multivitamin

44. Take Omega-3

45. Use a Greens Supplement

46. Take Vitamin D

47. Avoid ALL Supplements

48. Eat More Nutrient Dense Foods

49. Listen more

50. Listen less

51. Read more

52. Read less

53. Train more

54. Train less

55. Train 3 times a week

56. Train 4 times a week

57. Train 5 times a week

58. Train 6 times a week

59. Follow a Push / Pull program

60. Follow a Total Body program

61. Follow a Lower / Upper program

62. Train in the 6 – 8 repetition range

63. Train in the 10-12 repetition range

64. Train in the 12-15 repetition range

65. Train Lower body 1 time a week

66. Train Lower body 2 times a week

67. Train Lower Body 3 times a week

68. Sprint

69. Sprint more

70. Spend more time between meals

71. Spend less time between meals

72. Try eating less often

73. Try eating more often

74. Implement Intermittent Fasting

75. Use My Plate

76. Get Comfortable being uncomfortable

77. Sleep more

78. Rest more

79. Supplement more

80. Supplement less

81. Carb Cycle

82. Implement Refeeds

83. Eat Grains

84. Avoid Grains

85. Train Lower Body More

86. Train Your Posterior Chain More

87. Train Your Heart More

88. Train Outside More

89. Train Outside Your Comfort Zone More

90. Start a New Training Program

91. Stop Programming Your Own Workouts

92. Hire a Coach

93. Hire a Coach Smarter than You

94. Be Accountable

95. Take Weekly Pictures

96. Track Your Daily Intake

97. Eat 3 Meals a Day

98. Eat 4 Meals a Day

99. Eat 5 Meals a Day

100. Eat 6 Meals a Day

101. Follow a Low Carb Diet

102. Follow a Medium Carb Diet

103. Follow a High Carb Diet

104. Eat Breakfast

105. Don’t Eat Breakfast

106. Eat Carbs at Night

107. Don’t Eat Carbs at Night

108. Have a Cheat Meal

109. Don’t Have a Cheat Meal

110. Follow Some Sort of Periodization

111. Use Linear Periodization

112. Use Nonlinear Periodization

113. Use Undulating Periodization

114. Use the Concurrent Method

115. Use a Conjugate Sequence System

116. Train for Aerobic Endurance

117. Train for Strength Endurance

118. Train for Anaerobic Endurance

119. Train for Maximum Strength

120. Train for Maximum Speed

121. Train for Hypertrophy

122. Train for Functional Hypertrophy

123. Use Supersets

124. Use Alternating Sets

125. Use Pre-Exhaustion Sets

126. Use Post-Exhaustion Sets

127. Use Tri-Sets

128. Use Quad-Sets

129. Use Strength-Cardio Sets

130. Use Drop Sets

131. Use Forced Reps

132. Use Rest/Pause

133. Use German Body Composition Protocols

134. Use German Volume Training

135. Use Advanced German Volume Training

136. Use High Density Training (6-12-25)

137. Use 8-8-16 Training Programs

138. Use 4-4-8 Training Programs

139. Use Cluster Training

140. Use the 1-6 System

141. Use Modified Strongman Training

142. Learn How to Train Differently (See 85-141)

143. Structure EVERY Training Session

144. Structure EVERY Meal

145. Measure Benchmarks (Scale, Body Composition, Measurements)

146. Follow the 90% Adherence Rule

147. Find a Training Partner

148. Schedule a Photo Shoot

149. Enter a Physique or Bodybuilding Competition

150. Stop Over Thinking the Process

Work Hard, Train Hard, Get Better,

Tyler English

There I said it.

If you enjoy supplemental cardio and you are an advocate of strength training – you are on a lonely island. I don’t know many strength coaches who would rather “go for a run” or do some sled work over lifting up some heavy weight.

Don’t get me wrong, cardio has plenty of benefits and at TEF we make sure each of our clients is given the right type of cardio for their goals and lifestyle.

Hell, I love the prowler and the sled – I’ve lost many a battles with the two. Sprints are my favorite form of cardio but not all cardio is created equal in the fat loss game.

To quote my good buddy John Romaniello – “Cardio is like ketchup, it makes everything better.”

That is true and I’m a firm believer in that when it pertains to fat loss, but cardio takes time.

Cardio Requires Time You Don't Have

What if you are someone who just doesn’t have time to implement supplemental cardio into your training program?

Then what?

What if I told you that no matter how much time you have in a week –there is a cardio solution for you?

Still not convinced? Don’t have the time?

Let’s be realistic – we all can make the time.

No amount of cardio is going to help if your nutrition is a mess. Get that in line first then start moving.

Cardio is the final piece of the 4 components to achieving fat loss success, you can read more about that HERE.

So I’ve outlined a cardio prescription designed specifically around how many days a week you can train and dedicate to cardio specific work.

How Do You Rank the Different Forms of Cardio?

#1 – Metabolic Resistance Training or Strength Training

#2 – High Intensity Anaerobic Interval Training

#3 – High Intensity Aerobic Training

#4 – Low Intensity Aerobic Training

What Form of Cardio Does What?

1.) Metabolic Resistance Training or Strength Training

Why This Form of Cardio?  – To burn calories, maintain/promote lean muscle mass and elevate metabolism

What It Does? – MRT or an effectively designed Strength Training program will create an increase in Exercise Post Oxygen Consumption (EPOC) or metabolic disturbance following the workout. MRT promotes the body to maintain lean muscle mass while elevating the metabolism through EPOC. As your metabolic rate recovers to return back to pre-exercise levels it continues to burn calories. MRT has been shown to take several hours to return to these levels leading to a greater overall caloric burn even hours after your training session is complete.

2.) High Intensity Anaerobic Interval Training

Why This Form of Cardio? – To burn calories and elevate metabolism

What It Does? – HIIT much like MRT increases EPOC following a training session. HIIT will burn calories during and after the session is complete.

3.) High Intensity Aerobic Training

Why This Form of Cardio? – Burn calories

What It Does? – High Intensity Aerobic Training will burn more calories than a low intensity aerobic training session of equal time but won’t promote muscle mass or elevate your metabolism following the session.

4.) Low Intensity Aerobic Training

Why This Form of Cardio? – Burn calories

What It Does? – Low Intensity Aerobic Training will burn calories and can burn a good amount of calories, depending on how long you perform a session, but won’t help promote muscle mass or elevate your metabolism.

What Style of Cardio Do I Use?

#1) – Metabolic Resistance Training or Strength Training

Time to Train – 3 – 4 hours a week

Format – Alternating Sets, tri-sets, quad-sets

Specifics – Intensity is key, work can best be performed by following a form of periodization.

Utilize #1 if you only have 3-4 hours a week use MRT or Strength Training with alternating set, trisets, or quad sets.

#2) High Intensity Anaerobic Interval Training

Time to Train – 4 – 6  hours per week.

Format – 10-45 second high intensity. Be sure to follow up work periods with at least equal rest periods. 15 seconds of work, 30 seconds of rest: 30 seconds of work, 30 seconds of rest.

Specifics – Work should be performed at 100% intensity for entirely of the work period.

Combine #1 and #2 if you have 4 – 6 hours to train in a week.

#3) High Intensity Aerobic Training

Time to Train – 6-8 hours per week.

Format – Intervals greater than 45 seconds or where perceived exertion level is below 9 or 10, meaning you can not maintain 100% intensity throughout the work period. At some point during the work period of high intensity aerobic training you will find yourself needing to “pace” to finish.

Specifics – Work periods will mostly be performed with intervals greater than 45 seconds and up to 5 minutes. For example – bike intervals of 2 minutes of intense work followed by 2 minutes of recovery.

If you are someone who can dedicate 6-8 hours – add #3 to the equation.

#4) Low Intensity Aerobic Training

Time to Train – You find the time to train more than 8 hours a week.

Format – This is true aerobic training. Running a steady pace over 30 minutes to an hour, walking on the treadmill, riding the bike are all examples of this form of cardio.

Specifics – This is what you hear referenced as “The Fat Burning Zone” because your intensity is only that of 60-65%.

If you are one of those freaks who finds time to train more than 8 hours a week feel free to add in #4.

Now be sure to write yourself your cardio prescription depending on your available training time and overall physique goals.

Work Hard, Train Hard, Get Better,

Tyler English

PS – Check out my first article over at STACK => http://blog.stack.com/2012/05/02/5-tips-to-build-muscle-quickly/

I’ve put together my 4 Components to Fat Loss Success and gone a bit further. I’ve outlined the best choices of cardio to perform to achieve maximum fat loss success.

The 4 Components to Fat Loss Success

Fat Loss Component #1 = NUTRITION

Nutrition – Understand that you don’t lose ANYTHING if you are not ready to put your nutrition first. Reread this if you don’t understand.

Fat Loss Component #2 = DIET

Diet – It’s what you EAT! Get your Diet under control and watch your body change! Just because you are on a “Diet” doesn’t mean you are some type of FREAK.

Sidebar: But don’t be afraid to be called a freak by other’s who envy your dedication.

A FREAK LEADS

Fat Loss Component #3 = STRENGTH TRAINING

Strength Training – Whether your fat loss program is a 3, 4 , 5 or 6 day training split, you follow a metabolic resistance training format, a push / pull routine or a bodybuilding routine the ultimate purpose during a fat loss program will remain the same. This ultimate goal of a strength training program is to burn calories, maintain muscle and elevate your metabolism. Cardio queens have had it wrong for years.

Strength Training ALONE is GREATER than Cardio ALONE.

Fat Loss Component #4 = CARDIO

Cardio – I’ve said this before and I’ve heard my boy John Romaniello say the same thing – “Cardio is like ketchup, it makes everything better.” This statement couldn’t be more true – even if you don’t like ketchup.

The topic of cardio has become a topic for a firestorm of debate in the fitness industry. So I’m laying out the different variations you can perform. No need for debate – as I’ve used every one of these because they all can work when done correctly or in the correct sequence.

Fat Loss Cardio Training – Made Simple

#1 – Metabolic Resistance Training – If all you have is 3 hours a week, do this! It combines your Strength Training and your High Intensity Anaerobic Interval Training. It provides you more bang for your buck with a Cardio Strength Training Program all in one. It’s what makes our program at Tyler English Fitness successful.

#2 – High Intensity Anaerobic Interval Training – Studies show it burns more calories than steady state and elevates metabolism. If you have more time in your week than ADD THIS INTO IT! One to Three Sessions per week can do wonders!

#3 – High Intensity Aerobic Interval Training – If you’re going to add another fat burning component to your programming then take a look here. This method is simply a lower intensity interval method.

#4 – Steady State High Intensity Aerobic Training – You’re not working hard enough here to increase EPOC (Exercise Post Oxygen Consumption) all that much. The goal here is to simply burn more calories. This is where the general population thinks they are working harder during a cardio session but they’ve already skipped steps 1 to 3.

#5 – Steady State Low Intensity Aerobic Training – Low intensity aerobic training won’t burn a ton of calories but for someone following all these components you’re might already be burning body fat by the time to “go for a walk”.

Let’s get 100 “LIKES” and 25 comments on this baby and I’ll be back with a blueprint for success – depending on how many days a week YOU can train.

If you appreciate the knowledge then spread the work and give it a “LIKE”.

Work Hard, Train Hard, Get Better,

Tyler English

Or visit this link:
The 4 Components to Fat Loss Success

Bodybuilding has become much more than a simple competition. In an industry where most so-called experts can’t seem to see eye-to-eye, the term bodybuilding has become damned.

This same industry, “The Fitness Industry” is full of people who proclaim there is only one way to train. That bodybuilding no longer has a place in our industry.

I’m here today to tell those people, they’re lying to themselves.

Bodybuilders Help Create the Foundation of the Fitness Industry

Think about your clients for a moment.

General Population  - they to want to look good.

Recreational athletes – want to look good.

Fat loss clientele – want to look good.

Elite level athletes – want to look good.

Your busy moms – want to look good.

The business person – wants to look good.

Even your teen athletes – want to look good.

9 out of the 10 clients who you work with want to LOOK BETTER NAKED!

Coach Chris "Before" Bodybuilding

So why then do we as an industry get hung up on treating clients like rehab patients and veering as far away from treating the client as someone who ultimately just wants to LOOK BETTER.

It’s been made even more apparent by those in our industry who push the personal records on their clients.  Do the majority of your clients truly care what their PR deadlift, squat or bench press is? Or do they truly, deep down inside, just want to enjoy what they see in the mirror everyday?

The Fitness Industry has collectively lost its way.

Bodybuilding has always been a major part of my journey into the fitness industry. From that time back in grade school where I first “lifted weights” in my basement to that day during my junior year of high school where I made a commitment to strength training that ultimately lead me to my life’s mission.  Bodybuilding allowed me to transform my skinny athletic frame from my childhood, to the physique I carry with me today. The term bodybuilding has forever helped shape who I’ve become as a man, friend, competitor, business owner, Strength Coach and Fitness Professional.

Coach Chris "After" Bodybuilding

In the eyes of many fitness professionals the term bodybuilding brings with it numerous stereotypes, phrases and beliefs. In my world, the term bodybuilding means so much more.

For most avid gym goers, bodybuilding has led them into the gym to pursue the physique they have long desired.

As human beings we each carry with us the need for self-pride and self-importance. This need can be achieved by simply helping a person change the way they look and feel about their body.

If you disagree with me then you too are lying to yourself as well. Ultimately every one of us, deep down truly cares about the way we look.

We all want to look better naked and for the majority of your clientele they do not have major injuries and aren’t what you would call athletes.

Instead they are coming to you for the sole purpose to help them feel better, LOOK better and you better damn well believe that if you can help them do that – they’ll be your client for a lifetime.

Think about this for a second.

Visit your Facebook Page and look at the Profile Picture of many of your friends. Chances are it’s a revealing picture that portrays them in minimal attire. If they don’t have a revealing picture, you better believe they want one and are envious of the people who do.

Hell, I know I’m guilty.

Men, do you want a six pack abs? Bigger arms? A bigger back and thicker chest?

Ladies, do you want a tighter butt? A tone upper back? Leaner arms and sleek shoulders?

Tracey 41 Year Old Mother of 2, 16 Weeks "Before"

I hate to break it to the naysayers but this falls into the term bodybuilding.

If you can make your clients feel better in their skin and help transform their physiques to THEIR personal desires.

Then we are talking about Bodybuilding.

Sure, a person who has more body fat to shed will need to initially follow a metabolic training program designed for specifically for fat loss. Then what? Chances are there will come a time when this person too will aspire to take their physique to new levels.

Doesn’t this constitute physique enhancement or bodybuilding?

Tracey 16 Weeks "After" Bodybuilding and Her 2nd Place Bikini Placing

I believe so.

In an age where the Fitness Industry has become increasingly divided there remains one constant.

Your clients want to look better.

For that reason alone, Bodybuilding will always have a place in the Fitness Industry.

Work Hard, Train Hard, Get Better,

Tyler

PS – I’d love to hear your comments. Leave a comment below on the blog.

PPS – Do you think bodybuilding is dead? Do me a favor! Share your thoughts below!

Have you heard that line before?

I love to say it and say it often. It truly encompasses what most people struggle to understand when it comes to transforming their physique.

I’ve put together a list of 21 Body Transformation Tips to follow to place you on the fast track to altering your physique.

When you begin your training and nutrition program follow these guidelines, some will be required of you daily, while others may be a one shot deal.

1. Take a “Before Picture” as this “image” will continue to be a driving force in your journey and a way to look back on how far you have come.

2. WRITE DOWN your Goals! Be sure to set short term and long term goals. I prefer to set my goals as is:

a. Set Daily Goals – Do so the evening before.

b. Set Weekly Goals – Do so on a Sunday.

c. Set Monthly Goals – Before the end of the current month.

d. Set Yearly Goals. – Look at the year in quarters (3 month) blocks of time and break your goals down accordingly.

3. Grocery Shop on Sundays: Sunday should be the start of your weekly preparation. This begins your week with a solid foundation.

4. Prepare for the week ahead on Sunday. For some people this means preparing grilled chicken, boiling brown rice, chopping veggies. For others it is simply preparing the next 3 days worth of meals or even dinners. Find what works for you but always prepare.

“A Failure to Plan is a Plan to Fail.”

5. Meal timing: Eat every 2-3 hours. This will help regulate blood sugar, hormone levels and keep your metabolism working throughout the day, helping get the most out of your metabolic cardio strength training workouts. These small feedings should be a balance between protein, carbohydrates and fats.

6. Drink water. Consume a minimum of half your bodyweight in ounces per day. Your body dehydrates while you sleep, water is your #1 natural fat burner. Be sure to consume 12-24 ounces upon waking, 8-12 ounces with each feeding, 16-24 ounces an hour prior to intense exercise with continued sips during the workout and small sips continued throughout the day.

Ex. Bodyweight = 150 lbs, Water Intake = 75 ounces/day

7. Eat a balanced breakfast complete with low glycemic carbohydrates. Your blood sugar is at it’s lowest point at the beginning of the day. In order to keep your blood sugar controlled you must feed it every 2-3 hours following a solid feeding first thing in the morning. Studies have shown your body demands carbohydrates at two important points in your day. 1) Breakfast 2) Post Workout (read #10 for more info). Consuming a breakfast containing low glycemic carbohydrates like fresh oats (oatmeal, steel cut oats), low glycemic fruits (blueberries, strawberries, apples, grapefruit), whole grain natural breads (Ezekiel, Arnolds etc) will enable your body to increase your daily caloric burn by supplying it with important fuel for your metabolism. Think of it as kindling on a fire.

8. Take a whole food based Multi Vitamin: I recommend Prograde VGF 25+. FACT: You just don’t get enough of the essential vitamins and minerals you need for optimum health through diet alone. You would have to eat 5,000 calories a day, that’s about 20 pounds of food! Because we are most likely not consuming the necessary dosage of nutrients that our bodies need to stay healthy, we need to take some form of nutrient supplement.  However, traditional vitamin supplements do not provide us with natural fruit and vegetable extracts, essential fatty acids or phytonutrients.

9. Take an Essential Fatty Acid Supplement in the form of Omega-3, Omega-6 essential fatty acids. Let’s face it, no one eats enough fish. Essential Fatty Acids are key in the fight to achieve increased fat loss and lean muscle gain. Try Prograde’s Icon as it is made from high grade Krill Oil, meaning NO FISH BURPS!

10. Consume a liquid blend of 2 to 1 Carbohydrate to Protein ratio following an intense workout. One can surely “blend” together a mixture of whey protein and fast absorbing carbohydrates following a workout yet we recommend Prograde Workout. Following a workout your body has a 30-minute window to speed up the recovery process. During your workout you tear muscle fibers, in order to repair these muscle fibers you need the 2 to 1 balance between carbohydrates and protein.  Your body does not make essential amino acids but needs them in the recovery process. Prograde Workout provides this ratio of proper macronutrients and is ready to consume with only 2 scoops, 8-12 ounces of water and a blender bottle or shaker cup. Besides, if you rely upon “a protein shake” or a meal when you get home:  1) You will have either missed your window of recovery.  2) A “protein shake” will only provide your body with protein and in the absence of carbohydrates your body will use the protein you are consuming as energy, not for rebuilding lean muscle tissue.

11. Consume lean proteins. Protein provides your body with muscle building compounds called essential amino acids, aids in satiety, and thermogenesis (your body’s inner calorie burning mechanism). Chicken, white fish, salmon, tofu, lean deli cuts (chicken, turkey), turkey, bison, sirloin, whey protein, casein protein, flank steak, and even some “bottom feeders” like shrimp can be great foundations for consuming lean protein.  You can find “Complimentary proteins in everything from Natural Nut Butters (Almond, Peanut Butter), Whole Raw Nuts (Almonds, Cashews, Peanuts, Macadamian Nuts, Walnuts), Legumes, Cheese (Block, Sticks, Cottage), Yogurt all provide complimentary proteins but are not complete sources.

“A Complete Protein Source At Some Point In It’s Life: Had a Face, A Mother, Could Swim or Could Fly.”

12. Consume Complex/Low Glycemic Carbohydrates. Carbohydrates are your body’s MAIN SOURCE OF ENERGY/FUEL! Carbohydrates supply your body with energy. Without an adequate supply of carbohydrates, your body goes into carbohydrate deprivation. This is called a state of ketosis (your body is using protein “muscle” as energy). This is not good to be in for very long because it will rob your body of muscle tissue in an effort to create energy. Carbohydrates come in two forms: simple and complex. Simple carbohydrates are for quick energy like fruit juice. Complex carbohydrates are used for timed-released and lasting energy. Fruits, vegetables and whole grains are good sources of complex carbohydrates and make you feel more satisfied after a meal.

13. Consume good healthy fats. The most misunderstood nutrient. Your body needs fats to manufacture hormones, for proper brain function and for healthy joint lubrication. In addition, fats release energy slowly, providing a necessary feeling of fullness by prolonging digestion.  Eliminate fats completely from your diet and watch your energy/strength levels go down as well as your sex drive. Also your skin will get dry and your hair will lose its shine. Be sure to eat healthy, unsaturated fats. Look for them in nuts, fish oils and seeds. Ensure your daily fat intake by supplementing with Prograde EFA Icon. It is very common in western society today to consume foods that are low or even deficient in essential fatty acids. In fact, the typical diet contains too much Omega 6 fatty acids and not enough Omega 3. When there is too much Omega 6 fats this promotes the production of inflammation causing chemicals in the body. Fortunately, EFA Icon is a powerful source of the potent Omega 3 fatty acids your body craves for optimal health. In fact, the unique formulation in Prograde EFA Icon of Antioxidants, Neptune Krill and Omega 3 fatty acids enhances cellular function, decreases inflammation, and improves body composition, health and well-being.

14. Make a Shopping List. Grocery stores are very tempting places. They are carefully designed by experts to persuade you to buy. So unless you know what you are looking for, you can easily end up buying a ton of items you didn’t plan for. Before stepping foot in the grocery store, plan out what types and amounts of foods you will eat throughout the week by making a shopping list. This will help you to comply with your nutrition plan. Never shop for groceries on an empty stomach. Hunger increases temptation. If you are hungry when you shop for food, you will be led astray. Shop the outside aisles. Grocery stores are designed with the four basic food groups on and around the perimeter. If you stick to the outside aisles, you’ll find produce, bakery, dairy and meat — the most natural, unprocessed foods which are best for your health. Avoid going up and down the aisles where processed “convenience” foods dwell to tempt you away from healthy foods.

15. Keep a Food Journal. Being accountable is half your battle. A daily food journal will keep you organized, well-planned and accountable to your daily supportive nutrition plan. FYI: Tracking your daily food intake and exercise habits is a great way to take action and prove to yourself that you are serious about your achieving your goals! Don’t worry about the occasional setback – you are only human! Instead of giving up entirely, simply start fresh the next day. Make an effort to do better than you did the day before. Keep in mind that lifestyle changes won’t happen overnight. Be patient, make small changes and gradually add new supportive habits.

16. Plan your Workouts. You may be thinking to yourself: What does planning my workouts have to do with Proper Nutrition? The Answer: EVERYTHING! Your meals will be based and planned around when you will be exercising. So plan accordingly. It may seem easy enough. Remember, exercise takes WORK and HARD WORK at that.

17. Keep a Training Journal. Studies have shown that strength and results increase when you track your strength training and cardiovascular progress. Write down the day, time, workout, weight, sets, reps, feelings, and any other feedback that will help you attain your goals.

18. Be Consistent. Take one step at a time. You didn’t “get out of shape” in one day, you surely are not going to “get back in shape” in one day. Prepare accordingly. Through hard work, preparation and consistent healthy behavior you will begin to see results that will lead you to your personal goals.

19. Give Yourself Time. The more time and effort you put into creating a healthy lifestyle, the more results you will achieve. There is no such thing as “the correct plan” but if you put in the time and effort you can create a flexible plan suitable for you.

20. Hire a Mentor or Coach. Sometimes having the accountability and guidance of a trained professional is all we really need to achieve success. For others the simple nature of working with someone to help them create their unique plan is all it takes.

21. Live by the 80/20 Rule. Focus 80% of your time and energy on the 20% of your life that is truly important to helping you achieve your fat loss success.  That may be more time and effort on your nutrition, more energy in your training or making the time to put yourself first, in order to allow these guidelines to be implemented.

Remember this, no matter what curveballs life may throw you it truly comes down to the below:

“YOU are in CONTROL of your RESULTS!”

If you have more tips you think others would benefit from I’d love to hear them in your comments below!

Work Hard, Train Hard, Get Better,

Tyler

PS – Did you see this? My colleague and Natural Bodybuilding Champion Skip La Cour is giving away some great Fat Loss, Nutrition and Mindset Tips and the best thing they are FREE!

Pick them up => http://simplebodybuildingnutrition.com/

PPS – Did you know I was voted to the Top 5 of “The Fitness Industry’s Rising Stars”? The entire voting process was awesome!

See my story and thanks here => http://www.fitnessbusinessinterviews.com/fitness-industry-rising-stars-winners/

Have you ever heard the term “eating for your body type”?
Well, in my eyes, body type is a little more specific. I’m not talking about the “blood type diet” or some other type of diet. I’m talking about you and your genetics and what percentage of proteins, carbohydrates and fats you should be consuming.

As humans are genetics can play a major role in fat loss. Our body type or somatotype is a way for us to generally categorize our body’s structure as well as muscle and fat storage and distribution.

Your body will typically fall into one of three body types:

Ectomorphic: Naturally thin and skinny limbs.

An ectomorph’s main characterized as having a fast metabolism, higher carbohydrate intake tolerance. Their body structure is that of long and thin muscles and limbs. They have lower body fat storage.

Suggested Average Starting Percentages.

Protein – 25%

Carbohydrates – 55%

Fat – 20%

Mesomorphic: Naturally muscular and athletic.

A mesomorph’s main characteristics are that of being testosterone and growth hormone dominant with a moderate tolerence for carbohydrates. Their body structure is one of larger bones, a solid torso, wide shoulders, slim waist line and the ability to control body fat levels.

Suggested Average Starting Percentages.

Protein – 30%

Carbohydrates – 40%

Fat – 30 %

Endomorphic: Naturally broad and thick.

An endomorph’s main characteristics are being insulin dominant, having a slow metabolic rate and low carbohydrate tolerance.  Their body structure is one a wider waist large bone structure, heavily muscled yet carrying extra body fat around the midsection.

Suggested Average Starting Percentages.

Protein – 35%

Carbohydrates – 25%

Fat – 40%

Don’t get too hung up on trying to figure out your classification. It really doesn’t matter all that much. Many times a client’s lifestyle can alter what may have been their natural body type to almost a hybrid type.

Take for example what I consider myself. Growing up I was more of an ectomorph but have transformed into more of a ecto-mesomorph (athletic yet still on the thin side).  Or a endo-mesomorph (someone who is heavily muscled and carrys extra body fat around the midsection).  This can happen for other reasons as well. I became a hybrid of a ectomorph and mesomorph through my eating and exercise habits yet someone can also be a natural ectomorph who due to years of inactivity and poor food choices might have developed poor insulin sensitivity and carbohydrate tolerance resulting in a mixture of an ecto-mesomorph.

For many people get so hung up on numbers, adjust your numbers as you see fit.

Looking to lose more body fat? I would recommend starting closer to endomorphic recommendations.

More concerned with muscle gain? Start with the ectomorphic recommendations.

These numbers can vary for a wide variety of personal goals.

Pick a starting point and use it. You can always adjust moving forward.

Take for example someone who is losing body fat rapidly, they probably need more carbohydrates in your diet.

So let’s put it together.

Let’s take our 150 pound women who is moderately active who wants to lose fat.
By taking a look at her I’ve determined she’s an endomorph.

Based on my early recommendations her calorie needs will fat between 1800 kcal per day and 2100 kcal per day (bodyweight times 12 to 14)

I’ve identified her macronutrient ranges to be the following 35% protein, 25% carbohydrates, and 40% fat.

So now I need to predetermine the amount of calorie and macronutrient recommendations. To make things easier we are going to keep her at 1950 kcal per day, so she is within her range yet initially starting out doesn’t have to worry about 3 different ranges of calories and thus macronutrients.

1950 kcal per day would be broken up as such for the amount of calories from each macronutrient.

Protein = 682.5 kcal (1950 x .35)

Carbohydrates = 487.5 (1950 x .25)

Fat = 780 kcal (1950 x .40)

She would then target the following amount of grams for each macronutrient.

Protein = (682.5/4) = 171 grams (rounded up from 170.6)

Carbohydrate = (487.5/4) = 122 grams (rounded up from 121.8)

Fat = (780/9) = 86 grams (rounded up from 86.6)

There you have it, eating for your body type.

I hope this sheds some light on what body type you are and how much protein, carbohydrates and fats you should be consuming for fat loss.

Work Hard, Train Hard, Get Better,
TE

I for one have used some form of calorie and carb cycling with my clients for as long as I can remember. Even dating back to my days as a woeful Personal Trainer in a big box gym.

Today, the manipulation of calories and/or carbohydrates is a staple in many of my clients as well as my own personal nutrition.

My clients use many of these strategies to achieve fat loss and physique enhancement goals. I use it in my offseason from bodybuilding and even more specifically during my contest prep for a bodybuilding show.

Though aside from bodybuilding, calorie cycling and carbohydrate cycling are very effective ways to increase your body’s ability to access more stored body fat.

Let’s understand both calorie and carbohydrate cycling as they pertain to fat loss.

Consuming a low calorie diet is a means to ultimately result in a negative energy balance leading to fat loss. Though following a either a low calorie or low carbohydrate diet can lead to a reduced metabolic rate, thyroid hormone output, sympathetic nervous system activity, spontaneous physical activity, and both testosterone and estrogen output.

By alternating high and low levels of calorie intake you can stop your body from finding homeostasis. Giving your body higher calorie and carbohydrate intakes frequently enough will stop your body from finding starvation mode though infrequently enough to allow fat loss to continue in the body.

Many people hear about limiting carbohydrate intake to achieve greater fat loss, yet they don’t truly know why or how. Lower carbohydrate and thus calorie levels is a major step in losing body fat but a stronger understanding of THE NEED for carbs surely will help achieve greater fat loss even more efficiently.

As human beings, and more specifically Americans, we consume too many carbs, carbs at the wrong times, don’t move enough or with enough purpose. This allows for increased release of hormone insulin within your body and thus leading to a higher rate of fat storage.

Body Fat Storage is Starting Young in America Leading to Increased Obesity

Understand that we do need to allow our glycogen levels to fall in our body in order to access more body fat. This happens through lessoning the amount of carbohydrates we consume.  Though just going low carb isn’t the answer as training (be it strength or cardio) is one of the most catabolic things we can do to our body. Meaning when you train your body breaks down tissue and much of this tissue can come from muscle tissue.

Incorporating periods or days of high carbs allows our body to replenish glycogen stores from training, stop catabolism and thus keep our metabolism rocking along. Sounds like a pretty good deal doesn’t it?

There are many carb and calorie cycling approaches and a popular or more specifically easier way consists of 3 different days. This can be a high, medium and low carbohydrate or calorie day, depending on the person, their activity level and fat loss goals.

So how do you figure it all out?

Well, now that from my earlier post regarding calorie and macronutrient needs you can determine how much you need. Let’s show you how to set up calories and carbohydrates for cycling.

Without getting any more scientific, as I have already done enough of in this blog, I want to show you how you can set up your calories and macronutrients for calorie and carbohydrate cycling.

If we are going to cycle both calories and carbohydrates you can follow the following template from my previous post to determine calories.

Activitiy Level                                                Weight Loss

Sedentary                                                             Bodyweight x 10-12

Moderately Active                                                Bodyweight x 12-14

Very Active (5-7 times/wk)                                    Bodyweight x 14-16

Example A: A sedentary woman weighing 150 pounds who wants to shed body fat would keep her caloric range in between 1500 (150 x 10), 1650 (150 x 11) and 1800 (150 x 12).

Example B: A very active woman weighing 200 pounds who wants to shed body fat would keep her caloric range in between 2000 (200 x 10), 2200 (200 x 11) and 2400 (200 x 12).

To keep matters very simple for you to calculate we will follow the following recommended carbohydrate ranges.

Sedentary

Carbohydrates

High Carb Days – 1 – 1.5 grams of carbs per pound of bodyweight

Medium Carb Days – .75 – 1.25 grams of carbs per pound of bodyweight

Low Carb Days – .5 – 1 grams of carbs per pound of bodyweight

Moderately Active

Carbohydrates

High Carb Days – 1.25 – 1.75 grams of carbs per pound of bodyweight

Medium Carb Days – .75 – 1.25 grams of carbs per pound of bodyweight

Low Carb Days – .5 – 1 grams of carbs per pound of bodyweight

Highly Active

High Carb Days – 1.75 – 2.5 grams of carbs per pound of bodyweight

Moderate Carb Days – 1 – 1.5 grams of carbs per pound of bodyweight

Low Carb Days – .5 – 1.25 grams of carbs per pound of bodyweight

Now REMEMBER these are starting recommendations that I have had great success using with clients. In some instances I have seen clients metabolisms increase to where they are consuming upwards of 2.5 – 3 grams of carbohydrates per pound of bodyweight on a high carb day. It just goes to show how a person who stays active and fuels their body can make drastic positive changes to their own personal metabolic rate.

Here is an example of an moderately active women (exercising 3-4 times a week) who weighs 150 pounds who only has the last 10 pounds of the 40 she set out to lose.

In this example we are keeping her calories at/around 1800 it’s on the lower end of her range but still a good value for her to access body fat. We make up the difference of calories in fat.

High Carb Day

Protein – 150 grams

Carbs – 187 grams

Fat – 50 grams

Moderate Carb Day

Protein – 150 grams

Carbs – 150 grams

Fat – 66 grams

Low Carb Day

Protein – 150 grams

Carbs – 112 grams
Fat – 80

Now let’s look a woman who may be a bit more active (exercising 5-7 times per week) who still weighs 150 pounds but we are going cycle her calories along with her carbohydrates.

2350 Calories / High Carb Day

Protein – 175 grams

Carbs – 250 grams

Fat –  72 grams

2050 Calories / Moderate Carb Day

Protein – 175 grams

Carbs – 150 grams

Fat – 83 grams

1800 – Low Carb Day

Protein – 175 grams

Carbs – 75 grams
Fat – 88 grams

In this example the client is not only manipulating carbohydrate levels but calorie levels as well.

Remember these are examples and a particular persons individual needs will be based on current activity level and body fat percentage.

If you are less active you won’t need as many carbohydrates and calories to start. If you have more body fat your carbohydrate levels may not be as high when starting just as your calorie needs will be lower.

For anyone starting to monitor carbohydrate or calorie levels I recommend tracking it for a minimum of 14 days to really get a grasp on how much you are consuming.

Come back Friday for Calorie and Carbohydrate Fat Loss – Part 3: Body Type and Macronutrients “Eating for Your Body Type”.

Work Hard, Train Hard, Get Better,
TE

PS – Do me a favor and leave on comment or feedback.
PPS – Did you see Monday’s blog on determining Calories and Macronutrients for Fat Loss? Check it out => Calories and Fat Loss

When I first started working in the fitness industry I had a few “bosses” who thought that a calorie was a calorie. Being that I was a mere “personal trainer” I shut my mouth but looked at both of these people like aliens.

All Calories ARE NOT Created Equal

Granted each of these people weren’t the type of fitness professionals I deal with today but instead each had their own shortcomings.

One was overweight, a little too overweight, and had every excuse in the world why they couldn’t “get back into shape.”

His idea of losing weight was to stay in his calorie range, even if that meant eating cookies and cake in the back office.

Now the other was just freaking weird and had a serious case of narcissism. I mean when your sales presentation to a client is a binder of half naked pictures of yourself, C’MON MAN!

C'MON MAN!

He also thought that counting calories was the best way to achieve fat loss. So skipping dinner and having ice cream was ok to do, if it fit into your calories for the day.

Seriously?

So enough of how the other half lives, I just thought that you’d like to know there are PLENTY of people who work in fitness settings, who need a wake-up call themselves!

I’ve put together a template for you to configure your calorie needs for fat loss, BUT I’ve taken it one step further. I want you to understand how to configure your macronutrients (Protein, Carbs and Fats) as well. When you know these numbers, counting calories becomes non-existent.

For most people it’s difficult to have access to an accurate measurement of body fat. So for these people I’ve put together a chart to allow you to configure your calorie ranges based entirely on your current bodyweight and activity level.

Activitiy Level                                                 Weight Loss

Sedentary                                                             Bodyweight x 10-12

Moderately Active                                              Bodyweight x 12-14

Very Active (5-7 times/wk)                             Bodyweight x 14-16

Example A: A sedentary woman weighing 150 pounds who wants to shed body fat would keep her caloric range in between 1500 (150 x 10) and 1800 (150 x 12).

Example B: A sedentary male weighing 200 pounds who wants to shed body fat would keep his caloric range in between 2000 (200 x 10) and 2400 (200 x 12).

For those that have the access to measure body fat percentages, the equation is still simple but based on current percentage of body fat and current lean body mass.

Current Body Fat                                                Calorie Intake

6-12%                                                                         17K per pound of LBM

12.1-15%                                                                    16K per pound of LBM

15.1-19%                                                                    15K per pound of LBM

19.1%-22%                                                                14K per pound of LBM

22.1 or above                                                            13K per pound of LBM

Example A: A woman with the body fat percentage of 22% who weighs 150 pounds would consume 1638 calories.

Step 1: 150 * .22 = 33 (Current bodyweight multiplied by body fat percentage, 22)

Step 2: 150 – 33 = 117 (Current bodyweight minus current pounds of body fat)

Step 3: 117 * 14 = 1638 (Lean Body Mass total multiplied by 14 calories per pound of lean body mass)

Example B: A man with the body fat percentage of 22% who weighs 200 pounds would consume 2184 calories.

Step 1: 200 * .22 = 44 (Current bodyweight multiplied by body fat percentage, 22)

Step 2: 200 – 44 = 156 (Current bodyweight minus current pounds of body fat)

Step 3: 156 * 14 = 2184 (Lean Body Mass total multiplied by 14 calories per pound of lean body mass)

So, now that you’ve got your target caloric ranges how do we configure how much protein, carbs and fats your should be consuming.

It’s actually MUCH easier than you think!

To keep things simple, I’ll give you two easy ways to calculate these numbers.

Female Macronutrient Recommendations

Female Example A:

A woman with the bodyweight of 150 would adhere to the following recommendations.

Protein: 150 * .8 to 1.25 = 120 – 187.5 grams (Bodyweight multiplied by .8 – 1 grams of protein per pound of bodyweight, depending on activity level and current body fat)

Carbohydrates: 150 * .5 – 1.25 = 75 – 187.5 grams (Bodyweight multiplied by .75 – 1.25 grams of carbohydrates per pound of bodyweight, depending on activity level and current body fat)

Fat: 150 * .2 – .45 = 30 – 67.5 grams (Bodyweight multiplied by .2 – .45 grams of fat per pound of bodyweight, depending on activity level and current body fat)

You keep hearing me say “depending on activity level and current body fat” as two 150 females may be entirely different. Take a look at the difference between Female Example B (a sedentary 150 pound woman) and Female Example C (a moderately high activity level) to see more specifically how this can vary.

Female Example B:

150 pound Female with 18% Body fat and sedentary activity level looking to shed more body fat

Calories = 1650

Protein = 150 grams

Carbohydrates = 135 grams

Fat = 55 grams

Female Example C:

150 pound Female with 18% Body Fat and a moderately high activity level looking to shed more body fat

Calories: 1800

Protein: 165 grams

Carbs: 155 grams

Fat: 58 grams

Male Macronutrient Recommendations

Example A:

A man with the bodyweight of 200 would adhere to following recommendations.

Protein: 200 * 1 – 1.5 = 200 – 300 grams (Bodyweight multiplied by 1 – 1.5 grams of protein per pound of bodyweight, depending on activity level and current body fat.)

Carbohydrates: 200 * .75 – 1.75 = 150 – 300 grams (Bodyweight multiplied by .75 – 1.75 grams of carbohydrates per pound of bodyweight, depending on activity level and current body fat.)

Fat: 200 * .2 – .45 = 40 – 90 grams (Bodyweight by .2 – .45 grams of fat per pound of bodyweight, depending on activity level and current body fat.)

Male Example B:

200 pound Male with 18% Bodyfat and sedentary activity level looking to shed more body fat

Calories = 2200

Protein = 200 grams

Carbohydrates = 150 grams

Fat = 88 grams

Male Example C:

200 pound Male with 18% Bodyfat and a moderately high activity level looking to shed more body fat

Calories = 2400

Protein = 220 grams

Carbohydrates = 175 grams

Fat = 90 grams

I hope you can see how the body fat and activity levels of an individual will directly effect the caloric value and macronutrient amounts the individual will consume daily.

When determining a clients’ individual numbers I take the time to evaluate other contributing factors outside of just body fat and activity levels. Though these two guidelines can help you better determine where to get started in your fat loss journey and make it easy to get started.

That’s enough for today.

Come back Wednesday for Calorie and Carbohydrate Fat Loss – Part 2: Calorie and Carbohydrate Cycling for Fat Loss.

Did you find this post helpful?

Do me a favor and leave a comment on the blog with your feedback.

Work Hard, Train Hard, Get Better,

TE

In my line of work Personal Trainers hear all the excuses as to “why” someone can’t do something.

It’s too hard.

I don’t have time.

I can’t do that.

I don’t want to eat that.

Yet, no matter where it is, what competition it is, or who it may be, there remains so many influential people in the Bodybuilding World and more specifically in my organization. One of the best parts about being a natural competitor is talking to fellow competitors from our amateur division, the International Natural Bodybuilding Federation (INBF) and our professional division, World Natural Bodybuilding Federation (WNBF).  Over the past 5 years I continue to meet some of the most inspirational, driven people.

Recently I had the honor to interview INBF Figure, FitBody and Bodybuilding Competitor Gina Stone about competing, life and how she does it all as a single mother.

Tyler English: Gina have a beautiful daughter, Brooklynn, and as a fitness professional I hear it all the time about balancing being a mom, work, working out and just life in general. What has made you successful at creating balance with all of these interchangeable parts?

Gina Stone: Balance is definitely key and although it can be very challenging at times, the trick for me is to plan each day in advance from the minute I wake up to the minute I go to bed.  There are days that you just can’t do it all… even though I like to think I’m superwoman, I have to remind myself that I’m not. So those days when I’m feeling burnt out or just overwhelmed, I try to look at the big picture and figure out what is most important today and things that can wait til tomorrow.

For those moms out there who may feel “selfish” by doing something solely for you, don’t!  One of the best thing you can do for your child is to do something that encompasses you and only you.  This will make you a better person and a better mom by adding something so special and positive to your life.  Your child (no matter how young) will see this and will respect and appreciate you for it.

Tyler English: How did you get into competing as a figure competitor?

Gina Stone: I was thinking about competing for about one year before I moved forward with the idea.  I love setting goals and completing them, always challenging myself and pushing forward.

Tyler English: What made you want to compete as a natural figure competitor?

Gina Stone: The less chemicals we put in our body the better.  Knowing that the outcome is nothing but hard training, clean nutrition, dedication and personal commitment makes me feel a sense of accomplishment without any “shortcuts”.

Tyler English: How did you start working with WNBF Pro Bodybuilder Bill Murphy aka “Murph?” (LOVE THAT DUDE!) haha

Gina Stone: I love Murph!!!! What a story, at the time I was working for LA Fitness in Stoneham. I stopped by Filipes Nutrition in Woburn and mentioned it in passing like, “Yeah, I’ve been thinking about doing a show, blah blah blah.”

So he said if I really want to do one, he had the perfect guy for me: Bill Murphy.  I said sure, I’ll talk to him.  Right then and there he picked up the phone, dialed and hands the phone to me.  (I’m like, I said I’d talk to him. I didn’t mean RIGHT NOW!)

I made an appointment to meet Murph that week (yea like I had time for that!).  He looked at me, pinched and prodded me like the human caliper he is, and he told me there was a show coming up in November… we have 9 weeks. Let’s do it!

I’m glad I didn’t put it off.  Procrastination is one of the worst things we can do to ourselves when we really want to do something but are scared.  Don’t make excuses!

My first show I “shouldn’t” have done.  I started training in September for a November show.  During that 9 week time frame I had to go to court for my divorce/custody case, switched jobs and took a pay cut to work closer to home, moved out and lived alone with my daughter.

To recap: divorce, new job, new home, new life.  Three huge life-changing events all during the time I should be focusing solely on training, nutrition and competing.

Moral of the story: If I can do it during the most stressful time in my life, anyone can!

Tyler English: How long do you prepare for your shows?

Gina Stone: First show prep time: 9 weeks. NE Classic prep time: 12 weeks.

I spent the last 6 months, after my first show, focusing on building muscle.  When I first met Murph, we were 9 weeks out from the first show and I went to him already lean due to stress and other factors going on in my life.  He put me on his nutrition plan and although I was eating more, every 2 hours, and working out the same time length, I managed to drop 10 lbs and get completely shredded. He completely flip-flopped my style of training and educated me on what really works.

Tyler English: What is your favorite part about competing?

Gina Stone: My favorite part about competing is seeing the metamorphosis take shape. Setting goals and achieving them.  I do these competitions for myself, no one else.  Many people get caught up in the drama of who made top five, who looks better than who, who “should have” won, shoulda woulda coulda.

If you get caught up with all of that than you’re missing out on what truly makes these competitions amazing, the personal journey.

It’s such a mental and emotional challenge on top of physical, but I like the idea of squeezing in as many shows as I can in one season.  For me it’s not just about placing or winning, it’s about the journey and knowing I gave 100% everyday until the second I step on that stage.

Most of all I love meeting awesome new people who share my passions.

Tyler English: What shows have you competed in?

Gina Stone: 2010 INBF Natural Connecticut Championships Ms. Fit Body: 2nd Place

2010 INBF Natural Connecticut Championships Figure Medium: 5th Place

2010 INBF Natural Connecticut Championships Heavyweight Women: 5th Place

2010 NE Classic Novice Figure:  4th Place

2010 NE Classic FitBody: 4th Place

2010 NPC Rhode Island Open Figure: 5th Place
2010 NPC Rhode Island Open Bodybuilding: 3rd place

2009 INBF Monster Mash Novice Figure: 3rd Place
2009 INBF Monster Mash Fit Body: 4th Place

2009 INBF MuscleTech World Championships Open Figure: 7th Place
2009 INBF MuscleTech World Championships Fit Body: 7th Place

Tyler English: Where do you see yourself on stage in 3 years?

Gina Stone: I would love to see myself competing as a pro within the next 3 years.  It would be an honor to step on stage with the pro women, they look truly remarkable and are an inspiration.

I have been making some really great connections and created networking opportunities that I could only make by competing in this field.

You never know what can happen 3 years from now, but I have some really exciting things that I am working on right now that I can’t wait to share with everyone.

As soon as I can talk about it I will share the news, but it goes to show you that even as a single mom at the cornerstone of turning 30, persistence and determination can reawaken dreams that you never though could come to fruition.

Tyler English: How long have you been training (in general?)

Gina Stone: In general what feels like forever.  I took a weight training class my sophomore year of High School (14 yrs ago) and was hooked on pushing weights and pushing myself physically.  Once all my girlfriend’s saw the muscle development and were like “I want your arms” I knew I’d never put a weight down again, lol.

Tyler English: What type of training split to you do?

Gina’s Weekly Training Split:

Monday:  bis/tris & legs

Tuesday: shoulders

Wednesday:  back/chest

Thursday:  cardio

Friday:  bis & tris

Saturday: legs

Sunday: rest or just cardio

Gina Stone: Unless I’m 2 or less months out from a show I do all exercises 4 sets/ 6-8 reps.
Closer to show time I switch to 2 sets/ 6-8 reps because of time- I need to spend more time on cardio closer to show and can “slack” a bit when I’m further out – I can’t believe I just used the word slack.
The above routine has worked WONDERS on building the mass I’ve been after in a short period of time- all super heavy weights too- like I mean 6-8 til absolute failure- if I can do even 9 reps I automatically kick up the weight.

About 8 weeks ago I started training bis/tris and legs twice a week, mainly because I want to be a monster, lol.  I noticed a HUGE difference by training those two body parts twice a week.

Biceps and Triceps can be trained easily twice a week because the muscle is smaller… the reason I started doing legs twice a week is because it’s always been the HARDEST body part to train and I’ve never been satisfied with how they look… and I really want to look like a freak. (which is a good term in this industry, lol)  I’m finally starting to see the new shape and muscle definition I’ve been after.

Tyler English: What is your favorite workout?

Gina Stone: LEGS!!!

I always do one warm-up set per body part, 4 sets of 6-8 reps to failure.

If I can do 10 reps, I stop and add more weight. Everyone who has seen me lately is SHOCKED at how much muscle I put on over the winter.  This is why: if I can push more weight, I do.  No sense in wasting my time- I’m not looking to maintain, I want to get better and better with each season.

Gina’s Sample Leg Workout

Smith machine squats

Rear lunge (on smith machine)

Hack squat

Leg press

Calf raise (on leg press)

Leg extension

Leg curl

Deadlifts (on smith machine)

Calf raise (standing or sitting)

Tyler English: What advice to you have for any mothers out there looking to compete?

Gina Stone: Just do it!

First, make sure your spouse or significant other is supportive, if they aren’t, find a new one! (j/k)

Seriously though, the last few weeks before show time can get physically as well as emotionally and mentally draining.  A strong support system will help give you the “oomph” you need in the last few weeks.  A best friend, supportive co-worker, training partner, trainer or coach anyone can work as a support system. That person does play an important role throughout your journey and helps keep your head on right, and reminds you just why you signed up to compete in the first place.

Some things that work for me and may work for other single mom’s out there:

1) Plan each and every day in advance, even if you have to plan out your entire weeks or 2 weeks at a time! (I’ve done it and it makes the day by day much easier)

2) Make the cooking fun and try to incorporate the kids if they are able to help. My 3 and 1/2 year old loves helping me, so I give her tasks that she can handle like wrapping the sweet potatoes in foil, and separating almonds in 1/2 oz piles.  (I tell her to count out 10 almonds, it’s approximately 1/2 oz, so I get my portion and she works on her counting)

Gina and Brooklynn

3) Find a gym w/ a daycare room so you can bring your little tot with you- no excuses!

4) Ask your trainer for plyometric routines or at-home exercises that you can do in case there is a day or two when if you can’t make it into the gym, especially if your child is sick.  Gotta keep moving when you’re prepping for a show!

5) Always look forward to training (even if you’re body isn’t).

6) Never make excuses. Don’t use your child or anything else such as time, work, money, etc. as an excuse.

7) Rise above the opinions of others. Women with muscles are strong, beautiful, powerful and sexy! People who have an opinion otherwise usually are intimidated or jealous… Just keep doing ya’ thing and be humble.  Do it for yourself and no one else.

Make yourself accountable and responsible- Hire a pro to create your nutrition and training program. This will help with keeping you on track.  Although the competition seems miles away, it gets closer everyday, and the timeline sure moves fast!

9) Idealization in everything you do!! There are no limits.

10) Never compromise your dream. Remember that this is a commitment.  It’s a lifestyle.  Things don’t go back to “normal” after the show is over.  It takes a special individual to be a fitness competitor but I do believe we ALL have the qualities inside us to compete. If you have desire, determination, persistence and commitment, than you can be a fitness competitor.

Tyler English: Thank you Gina for your time! You have an amazing story and I am sure there are many women and single mothers out there that can use your story as inspiration and motivation in their own lives. I want to wish Gina the best of luck as she is taking her Personal Training Certification Exam today and in her pursuit of that Professional status I think we all know she will obtain!

You can expect many people to take full advantage of this string of hot weather that has hit the Northeast. After all I know Connecticut and most of the Northeast is expecting temperatures in the 90’s all week!

Yesterday was a quiet day Sunday as usual, I had planned to meet up with my brother at the Rhode Island shoreline but the combination of a mild headache in the morning from my lack of water on Saturday (yes even I slip up) and the late night from watching UFC 116, didn’t mix.

Saturday, I only drank one gallon of water where I usually have two gallons per day and during contest prep if I stay up past 12, the next morning is ugly.

So, to say Sunday morning was a rough go, is an understatement. But I still got up ate, drank a little too much coffee and cooked, prepared and packed up my meals for the next 3 days. I picked up my cousin Justin to head down to the Clinton Crossing Outlets, actually the only for two stores I go there for are Under Armour and Nike.

One thing I was telling my cousin on Saturday afternoon was that I’ve been so busy working on my building my business and training for my next competition in Indiana in 30 days, that I hadn’t been to the beach yet this Summer. Justin, just coming off of his surgery last Thursday to repair a frayed labrum, hadn’t been either. Well, for the two of us, that was until yesterday afternoon.

After 2 hours of shopping (my max!) we headed down to the Connecticut Shoreline.

The next hour of my life I would gladly take back in a heartbeat!

Now both my cousin and I are quite confident in our physical appearance. Granted, I may be better looking then him, but hey I’m Italian and he’s Polish, it’s a given!

Italian Women are Better Looking Too!

Now on the other hand there were WAY too many dudes out there who should have either put a t-shirt on immediately or just stayed in doors.

Part of me wasn’t really that upset that I was only getting the beach for the first time all season. Every year I think to myself, “maybe this is the year my generation will change” and every year I am once again subject to the pure disregard for personal health and body, displayed by men and women of my age demographic.

So I know there are plenty of you guys out there that don’t want to look like the overweight officer worker.  As I know there are plenty of beautiful women out there who don’t want to be placed in the same category as the sloppy drunk girl at the bar, who just so happens to be hanging on that same chunky officer worker. Most of the time this episode involves some kind of disturbing behavior or wardrobe malfunction on the females part.

Some locals who had their eye on my cousin.

For those of you that want to do everything in your power to avoid this classification, I put together a list of 26 ways for men and women to build a body that will turn heads at the beach, in no particular order of importance (but rather ironic I started with nutrition.)

1. Prepare Your Daily Meals – Too many in my generation respond with, “ I don’t have time.” What happens when you have your own family? The pure reason for not preparing your food is laziness and convenience. Just think how convenient it is to already have your food with you.

2. Shop on the Outside of the Grocery Store – Everything you need to get started is here, from fresh produce, both green veggies and fresh fruits, deli meat, fish, lean proteins to name a few. These are strong foundations, build on them.

3. Limit Alcohol Content – I know, I know, WTF! Hey, it’s empty calories and consistent alcohol consumption or binge drinking destroys your metabolism. Oh and ladies, constant alcohol consumption will AGE you faster than the stress of being married with children!

4. Exercise a Minimum of 3 Times Per Week – Aim for 3 workouts consisting of both strength training and high intensity cardio.

5. Drink More Water – It’s number #1 natural fat-burner. Shoot for half your body weight in ounces, minimum.

6. Consume More Lean Protein – amino acids are the building blocks of muscle.

7. Get off the Treadmill and Get Creative – Cardio is not the end all be all, but if you think your cardio must be on a machine you need to kick yourself. Hill Sprints, Kettlebell Swings, Bodyweight Cardio, Sled Drags, Plyometrics, Band Sprints, Ropes, Farmer Walks, Sandbag Carry, are just a few ways to get creative with your “cardio workouts.”

8. Lift Weights that Weigh More Than Your Head – NEWSFLASH “The human head weights 8 Pounds and this is something I see too many women still doing. Unless you want your body to resemble the average Jazzercise enthusiast, please lift heavy shit!

9. Perform Total Body Workouts – Yes, GENTLEMAN this includes you too, follow a 3 day a week full body split, Upper, Lower, Total or even more simplistic perform an Upper Body Push, Lower Body Day, Upper Body Pull for starters.

10. Squat More – Ladies, I know you like a nice heiney and Guys the ladies like a man with a nice butt. Just Sayin!

11. Deadlift More – My favorite total body exercise, still can’t find one I like more.

12. More Push-ups and All It’s Different Variations  - All the Dumbbell tricep extensions in the mirror and lateral shoulder raises won’t do what the combination of push-ups can for your arms.

13. Sleep More – There is a direct correlation with lack of sleep and weight gain.

14. Eat Every 2-3 Hours – Your body is a machine, it needs fuel and it needs fuel every 2-3 hours if you want to build the body that turns heads.

15. Stay Active 4 -5 Times Per Week  - Work on doing some recreational activity or movement 4 – 5 times per week. This can be hiking, swimming, biking, and walking the dog, to name a few.

16. Hire a Professional – And I am not talking about a Therapist. If you don’t know what you should be doing in your workouts, then GET HELP! Granted many of the Personal Trainers suck out there, but I have many colleagues all over the Country. If you need a reference let me know!

17. Train in a Group – Look Professional Athletes and Elite Level Olympians train in groups. There is something to be said about the social support, atmosphere and intensity brought about by training with others with a common goal.

18. Join a Boot Camp – If your looking for the fastest, most effective, most cost-effective way to hire help, train in a group, and get your fat ass in kick ass shape then a Fitness Boot Camp is more than likely your answer.

19. Don’t Go on a “Diet” – Look I preach the importance for putting Nutrition first and foremost. Though, with the recent Hollywood buzz about these Extreme Fad Diets it has gotten way out of control. Make small incremental changes and build a sensible nutritional plan.

20. More Intensity – Increasing the intensity in your workout is all too often overlooked. Each and every session should be treated like your last. Make the most of it! Your Metabolic Rate will repay you later by burning unwanted calories all day long.

21. Eat Out MUCH Less – You have NO IDEA how much of anything is in a meal you eat out. Better yet, see # 1.

22. Learn How To Foam Roll and Do It 3 Times Per Day – Increased blood flow and injury prevention are just a few benefits of this technique known as Self Myofascia Release or foam rolling.

23. Sprint Don’t Run – Would you rather look like a Sprinter or Long Distance Runner?

24. Avoid the Scale – Use a variety of measurement options to track your progress. Clothes, Energy, Strength, Food Journal besides just weighing yourself. Pick one day a week and weigh yourself on it first thing in the morning.

25. Download an App – Today’s Smartphones are loaded with Workout Applications, Nutrition Journals, Cookbooks etc. My personal favorite is the Men’s Health App and Workout Muse App.

26. S.U.M.M.E.R. – Shut Up Move More Eat Less, was first brought to my ears by my colleague and Corporate Boot Camp Guru Greg Justice, and it all makes SO MUCH sense when it comes to my generation. Many talk too much, eat too much and don’t move enough. Start workin’ on it! ASAP!

27. Set a Goal – In my line of business I see this WAY too often. A person will start a journey without a means to the end. Set weekly, monthly and year long goals. Revisit these goals. Revise these goals. Track your progress. This one step alone has helped me get where I am today both personally and professionally.

Work Hard, Train Hard, Live Better,

TE