Leg Day - PULSED REPS and Super-Sets for Lower Body Gains

I've started using pulsed reps in some of my workouts (particularly leg day as well as chest and shoulder exercises), and so far I'm loving it... in a sort of masochistic, pain-loving way. This is what my leg workout looked like this week:

A) 5 supersets of 10 to 12 repetitions:
Leg Press (or Squats) supersetted with Leg Curls

B) 4 supersets of 8 to 10 repetitions:
Lunge Variation (or Split Squat) supersetted with Stiff Leg Deadlifts

C) 3 supersets of 12 to 15 repetitions:
Straight Leg Calf Raise supersetted with Bent Knee Calf Raise

Man In a Box DIY Illusion Costume - How to Make it (Halloween)

This year I decided to make my own Halloween costume, just for something fun to do with my kid, which actually ended up winning me the "Best Costume" prize at our neighbor's Halloween Party!



It was a toss-up between the PiggyBack illusion costume or this Man In a Box "carry" costume... I decided this one was easier to create on my own. In this video I show you everything I used to build it and take you through the full process, as well as the finished product. I had some fun with this on the weekend!

Refeed Days, HIIT, Core Training

It's time for another episode in my Road to Ripped series, which follows my journey to the stage for my first Men's Physique competition. 


In this video I discuss the importance of "Refeed Days" and demonstrate the HIIT and Core training I'm doing during my prep.

You can check out my complete HIIT and abs training program here:

http://yourgymtrainer.com/3d-abs/ 

Full Day of Eating

This VLOG follows me through a full day of eating (and training) and I show you all of my meals with all calories / macros listed, so you can see exactly how I plan my meals on an average day leading up to the comp.



I also discuss my macros goals and what I'll be adjusting moving forward. Hopefully this gives you some ideas and insight for managing your own nutrition plan if you're training for aesthetics. Nutrition is key if you want to gain muscle and especially related to fat loss!

Post Workout Protein Shake Recipe - Sweet Liquid Gains!

In this video I show you what I'm using in my post-workout protein shake right now. I used to add almond butter but now I'm trying to keep the fats lower post workout (and up the carbs/protein) for faster absorption.



Here's my shake recipe:



Whey or Vegan Protein powder (1.5 scoops)

Greens Freak (or other greens powder)

Benefibre -1 spoonful

Cinnamon

Banana - 1 or 2

Milk (dairy, almond, rice)

Instant Oatmeal (optional... I just like the taste, texture, and helps me hit my carbs).

Frozen berries - 1 cup

Greek Yogurt (low fat) - 1/2 cup... although some dairy products bother my gut, yogurt seems fine. Also high in protein and gut-healthy pro-biotics.



Try this out and let me know what you think. Also comment below to share your own protein shake recipe. Thanks for watching!

Quiz the Coach - What Supplements Should I Take?

I received a question from a subscriber asking about what supplements to take (specifically for strength). I decided that because supplementation is a common topic of discussion, I would answer this question on video and feature it as another Quiz the Coach episode.



But I want to address this topic in a broader sense, first looking at what basic supplements I recommend, then share a couple of supplements related to increasing strength, and finally providing a few excellent resources for doing your own research into supplementation. Here are the websites I suggest you check out:



http://www.ncbi.nlm.nih.gov/pubmed/



http://www.ergo-log.com/



http://examine.com/

Top 5 Fat Loss Nutrition Priorities - How to Simplify Your Diet

People have some pretty strange ideas about their diet. 

In this video I want to simplify things by explaining what the TOP 5 main things are that you need to consider when it comes to nutrition for losing weight. These are your priorities, in order:

1) Caloric deficit - eat less than you burn off

2) Know your macronutrients and consume the right amounts of protein, fats, and carbs

3) Pay attention to food quality

4) Meal timing may make a slight difference

5) Supplementation is really only beneficial once everything else is on track.

You can find out more on my blog at: http://top-form-fitness.com/fitness-blog/5-fat-loss-nutrition-priorities/

Also check out my video on Nutrient Timing: https://www.youtube.com/watch?v=WNllRvNGxZI

and my video on Supplements Worth Taking: https://www.youtube.com/watch?v=b9QxuEz6e5c

IIFYM vs Clean Eating - Is There a Middle Ground?

Is it really "IIFYM vs Clean Eating" or are these 2 approaches really complementary? Here I discuss the virtues and drawbacks of IIFYM and "eating clean" and offer some suggestions on how to create your own nutrition plan based on this information.

Amazing Same Day Before

Do you find it hard to believe some of the Before - After photos you see online are legit? Ever wonder what's really going with those "amazing physique transformation" pics?



While you can't just assume that any unbelievable transformation pics are "fake", IMO it's also important to realize that most before/after or 'progress' photos involve a little tweaking... such as tanning, shaving, optimal lighting, posing, sticking your gut out vs flexing, pumping up, water and carb manipulation, etc.



This doesn't necessarily qualify as "cheating", but it helps to know this if you expect to achieve the results you see in those 'testimonials'.



In this video I'm demonstrating a simple example of how you can temporarily attain a noticeable change in your physique over a short period of time, implementing some of the strategies I listed above.



Knowing this, the other consideration is that once you are lean enough (ie: single digit body fat with visible abs) you can use some of these techniques to transform your body over a few day leading up to a contest, photoshoot, or a beach vacation.



In my 3D Abs product I include a bonus report call "Beach-Ready Bod: Peak Week Prep" which explains all of this in detail. Check it out at: http://yourgymtrainer.com/3d-abs/

In Pursuit of the Front Lever

Kane Sumabat and I demonstrate several exercise progressions for the Front Lever. Post your questions and comments below. Thanks for watching!

Barefoot Running - Are Your Shoes / Orthotics Hurting Your Feet?

In this Gym Chat I interview Steven Sashen, the founder of Xero Shoes® ... a modern spin on the traditional barefoot running sandal — durable, stylish and affordable — and so light and low-profile it’s like you’re not wearing anything. Yet, you get a strong layer of protection, your feet and legs work the way nature intended, your posture can naturally realign, and you awaken your senses and stimulate your brain.

We touch on several important topics related to Barefoot Running:

-The top problems people have when trying barefoot running (and their solutions)

-The three key moves that let you easily and comfortably run barefoot

-The 4 types of barefoot runners — knowing which you are changes EVERYTHING

-Why “minimalist” shoes are not the same as barefoot (so if you tried minimal and it didn’t work, here’s why)

-How being barefoot can help if you have ankle, knee, hip, back, or even neck pain… and plantar fasciitis

-The “foam mattress” theory about why cushioning and orthotics may be harming you.

Most importantly, how to have FUN while you explore natural movement!

Find out more about Steven and Xero Shoes at http://xeroshoes.com/go/TopFormFitness (Click on Discover Your Feet for some great articles and videos!).

#Barefoot #Footwear #running #Feet +xeroshoes