Have you ever felt like you want to change your life for the better, but you often find yourself led astray by the negativity and misinformation that surrounds you on a daily basis? Maybe all you need is just one push in the right direction and BOOM! You realize the fire that you have looking for all of your life is now inside you and you're ready to take those first baby steps and eventually become the man/woman you were born to be. Do not fret though, for I will provide the information you seek to become that better person. Maybe the nutritional and fitness information you learn from me will seep into other parts of your lifestyle, and you will find yourself a better person than you ever dreamed of.
Welcome to Solid State Fitness
Today I systematically destroyed, smashed, pulverized, annihilated, punished, subdued, and manhandled my glutes, hamstrings, calves, and quads…… AKA leg day went pretty well overall. Now before I post my results for all of you to see… I should tell you that I just started implementing leg day into my routine at the start of the year. Meaning I finally understood the advantages of training ALL of your body parts. My squat strength is absolutely abysmal at the moment… but I fidn myself proud of all the gains I have made. When I first started squatting, I couldn’t even pump out two sets with the BAR before I started feeling something pull in my groin. Bad News Bears right? Basically I kept at it and now my strength has started to improve.
Barbell Squats: 3x10
1: 125lbs x10
2: 135lbs x103: 135lbs x10
Leg Press: 3x10
1: 270lbs x10
2. 360lbs x10
3. 360lbs x10
Hamstring Curl Machine: 3x10
1: 90lbs x10
2: 90lbs x10
3. 90lbs x8
Quad Extension: 3x10
1: 200lbs x10
2: 200lbs x10
3: 200lbs x10
Seated Calf Raises: 3x10
1: 70lbs x20
2: 70lbs x20
3: 70lbs x15
Pretty much after this workout I forgot how to walk… so I did what any pokemon with PP does… I struggled my way to my car and cried myself home.
Really though. I had a great workout and I love legs.
Hey everyone let’s train abs everyday so they can get more definition and and all of our stomach fat can burn away, am I right?? WRONG! Training abs everyday is more detrimental than beneficial to the muscles being worked. Training your abs five to six times a week will only result in overtraining. What I recommend is working out your abs 2-3 times a week if you want to make some decent gains. Now, training in the gym is only half the battle like with any other body part. The other half of the battle is nutrition. Abs are made in the kitchen my friends! so start cooking! If you haven’t already, check out my piece on nutritional advice if you don’t know where to start when it comes to nutrition.
In the future, I will go into greater detail about Abdominals (AKA Abdominals 101…. schools in session children) and what they do exactly and what exercises you can do to develop them.
Whether you know this or not, exercise is only a part of the battle when it comes to meeting your fitness goals. Proper nutrition is the other part of the battle. You would think it’s pretty difficult to have proper nutrition when you live next to two Burger Kings, three Mcdonalds, and an insane of amount of Chinese Buffets (These buffets are the bane of my existence I tell you), but it’s really not. You just have to follow a set of simple rules:
P.S. When I talk about healthier foods, I simply mean foods that aren’t drowned in chemicals are processed like those in fast food restaurants. I don’t really believe in the whole clean food vs. dirty food stereotype.
I would typically steer away from any type of fast food chain unless you have no absolute way of fulfilling your caloric/macronutrient needs for the day. In those cases, I would advise you to take moderation into account. Gorging yourself on these kinds of processed food will have you in such a depressive state that you will want to give up your goals. Believe it or not, some fast food chains are not all that bad. The two big ones that I would not mind going to are Chipotle and Subway. The reason being caloric/macronutrient needs can be calculated with ease so you know around how much you are actually consuming. There are even nutrient calculators online to calculate exactly how much you are getting. CALCULATE AWAY!
Healthier Foods Exist?!?!
Yes ladies and gentlemen, they do exist, and they are pretty easy to find at your local grocery store. A word of advice before anything: If you’re just starting out on your goals, stay away from the junk food when you’re at the grocery store. In fact, go ahead and save yourself the depression and eliminate all the junk food from your home. That includes: brand name chocolate, brand name chips, soda, cookies, and any other sweets you can think of until you feel as though you can have junk food in the house and not destroy your diet. Now, onto the healthier foods:
Good carb sources:
People will try to tell you that carbs are bad. Yes, A low carb diet will help you lose weight, but not because carbs are bad. The reason low carbers lose the weight is because they almost completely eliminate a macronutrient off the chart. Wouldn’t you rather balance your macronutrients in a way that will still help you lose weight? There are other carb sources that I like to use too. If I feel like adding carbs into my breakfast, I’ll go ahead and break out the pancake mix and measure out what I think is a good amount of carbs for that meal. Remember people, I’ll be stressing this a lot. It’s all about moderation and calculating your calories/macros when its comes to this kind of “Dieting”
Good Protein Sources:
I can’t describe to my love for eggs. I’d like to think of it as a love/love relationship because I sure as hell love me some eggs (Will they ever love me back though?). Eggs are an awesome source of protein. 10 points to Gryffindor if you can stock up on some egg whites too because that can take out a little bit of the cholesterol. Chicken is a great source and I find it to be one of the best tasting meats out there (Did I just cheat on bacon?! The horror). Whey protein is another great source of protein. YEAH YEAH it’s processed and it goes against everything I preached at the start of this but surprisingly this is one of those exceptions. I find myself using this right after one of my workouts and if I don’t have time to put together a decent meal. When it comes to milk, I tend to stick to skim milk. Just a personal preference for me, but it is lower in calories and whole milk tends to be like drinking from an udder in all honesty. Another great option for milk is almond milk. the taste is pretty decent and it’s even lower calorie.
Good Fat Sources:
Fat is not the devil guys. I don’t mean stick a spoon into a tub of lard and go to town on it either. A good amount of fat a day is around 60-70g. Again low fat diets only work because you completely eliminate a macronutrient. Almonds cashews and pecans are pretty good examples of what kind of nuts you should be consuming. If you’re not allergic to Peanut Butter, then that’s also a great source as well. Tuna is a good example of fish if your strapped on cash.
It’s important to supplement your macronutrients with some fruits and veggies during your day. I just listed some examples but pretty much anything that can be considered a fruit or a vegetable is damn good for you. EAT UP KIDS! fit in at least a serving of fruits of vegetables a day if you can.
So now you have some information to start on when it comes to nutrition. I may have missed a couple points here and there but for the most part you have what you need to start figuring out what you want to eat at the grocery. REMEMBER: Moderation is key when consuming processed foods.. hell with any type of food. Just be sure to count your macros/calories and you should be good to go.
When you start out on your search to gather good information about becoming healthier, you may come across a lot of this:
Six small meals a day will “stoke the metabolic fire” broooooo!
Multiple small meals a day will help you burn all that fat man!
Six small meals means you’ll “gain alllllllll types of muscle”
In all honestly, it does not matter how many meals you eat a day. In my opinion it all depends on a multitude of things:
I am sure some people could not mentally handle being able to eat a smaller quantity of bigger meals. I personally had this mind set when I first started losing weight. I felt like if I ate more than 400 calories per meal, it would be detrimental to my health and I would go into the most depressing state of mind. If you can’t mentally handle eating more calories per meal, then eating six small meals is completely fine. Of course, being stuck in this position because of your mind isn’t healthy at all, but you have to be willing to change the way you think before anyone can help you in that aspect.
Day to Day Schedule
A persons schedule is definitely a factor in meal frequency. Some people may have the time to be able to plan out six small meals, whereas others may find that they don’t have the time necessary for six meals and would rather eat 3-4 larger meals.
Now, whether you’ve chosen to eat 3-4 meals or 6 meals a day, it doesn’t matter! this topic does not factor in to how much weight you’re going to lose and how fast you’re going to lose it. Those factors all depend on the quantity of food you actually consume, the quality of the food, and if you’re meeting your macronutrient and fibre needs.
I won’t plagiarize the actual scientific research of why meal frequency doesn’t matter, but I will leave a link with this post for any of you who want to know more about the topic.