1)      Chromium, which is a mineral that helps control blood sugar levels so that we don’t crave carbs as much.

2)      Caffeine Anhydrous is our caffeine source

3)      N-Acetyl l-Tyrosine is a brain stimulator, therefore putting us in a better mood and it helps with stress. This amino acid also helps with building muscles, cell growth and recovery. Super cool

4)      Citrus Aurantium – Fat burner

5)      Capsicum annuum, which works as a thermogenic so someone who takes this will feel their body temperature go up, possibly sweat more.

6)      Bioperine – helps our body absorb all these ingredients

AMINO DRIVE

Why take aminos? To recover. To hydrate.  To increase performance.  It helps fight muscle fatigue, muscle soreness and is perfect for during/post workout. Instead of breaking down our food to receive these aminos, drinking a BCAA drink such as AMINO DRIVE, goes straight to where it needs to go.

**SIDE NOTE: I personally love making POPSICLES out of the green apple flavor J It taste amazing for the summer time!**

There are a few things to consider and there isn’t one right answer for everyone. There are also different ways to maintain a ketogenic program which will depend on the individual. Going into the process blind can lead to frustration, but with the following guidelines and things to look out for, you will have a better idea of the right way to transition from carbs to fats and the benefits that come along with it.

How Do You Get into Ketosis?

Ketosis is all about eliminating your body’s dependence on carbs as an energy source. That means reducing your net carb intake typically to below 50g per day. Ketosis can be encouraged by both fasting and aerobic exercise below the lactate threshold. [1] This is because by restricting carbohydrate intake and depleting stored glucose (glycogen) through exercise, your body will seek to breakdown fats as an alternative energy source.

How you initiate ketosis will depend on things like your activity level, schedule, and lifestyle considerations. Consider your experience with nutrition and diet before looking into various methods. Some sample approaches include the following: [2]

Moderate Approach: This is a good choice for most people who want to try a keto diet. Skip one meal per day while reducing your net carb intake below 30g per day. Skipping a single meal, typically either breakfast or dinner will encourage your body to enter ketosis. One consequence of ketosis is reduced appetite, so although you might feel like this is a big step, you can compensate with larger portions for your other two meals until your body adjusts.

Soft approach: For some, jumping in right away can be tricky. If this is case for you then you can start by cutting your main carb culprits. These include your breads, pastas, and desserts while adding in smaller quantities of healthy fat food sources. Work on reducing your net carb intake below 80g per day and continue to work down to below 30g of net carbs per day.

Hardcore approach: Others find that if they are going to do something, they need to go all in. If this sounds like you, then one thing you can try is to fast for a day or two followed by restricting net carb intake to below 20 grams per day. You can use MCT or coconut oil to help. This is not recommended for the beginner or for those who have not had experience with various fasting methods.

What are net carbs?

Net Carbs(g) = Total Carbs(g) – Total Fiber(g)

Since your body does not digest fiber and fiber does not raise your blood sugar (thus doesn’t trigger insulin response), it does not contribute to your carb count when factoring into a ketogenic diet. So when taking into consideration your carb intake, make sure to subtract your fiber from total carbs in your meal.

Three Types of Ketogenic Diet
Ketosis is all about reducing your carbs until your body is running off fats for fuel. This is a great way to burn fat while providing mental clarity and energy throughout your day. But there are a few situations that might require modifying your approach to ketosis. Here are different ways to apply a ketogenic diet depending on your activity level:

1. Standard Ketogenic Diet (SKD)

This is the most common and simplest application of a ketogenic diet. Once you have achieved ketosis, you simply keep your net carb intake below the required amount (around 30-50g) to sustain it. Unless you are engaged in strenuous exercise, or are an athlete, this is likely the diet for you. The good part is that it’s also the easiest to follow.

2. Targeted Ketogenic Diet (TKD) [3]

An intermediate application of the ketogenic diet, this variant applies to individuals who undergo regular high intensity training. High fat diets are able to support low intensity exercise but can make it difficult to achieve the results you may be looking for during high intensity workouts. This is because your body relies on stored sugars (glycogen) for these intense bursts of energy.

TKD gets around this by incorporating a small intake of carbs around a workout. Because you will be looking for quick energy, it is best to consume these carbs relatively soon before your workout (recommendations range from an hour to 15 minutes prior). These carbs should also have a high glycemic index because you are looking for fast absorption.

The idea here is not to binge on carbs, but instead to provide your body with enough glycogen to draw on when achieving those high intensity workouts. By doing so, your body will deplete those stores and can return to its ketogenic state after your workout where you will retain the benefits of ketosis.

3. Cyclical Ketogenic Diet (CKD) [1]

This approach to ketosis should only be undertaken with prior experience with ketosis and high intensity activity demands. Like TKD, CKD adds carbs to your keto routine. However, instead of a small intake of carbs before your workout, you spend 5-6 days with a standard ketogenic diet followed by 1-2 days of a carb-intensive diet.

The idea here is that while ketosis depletes your glycogen stores your body will actually overcompensate when presented with carbs for energy and store more than it normally would. This provides plenty of energy to accomplish high intensity routines (particularly in the beginning of the week) while still maintaining the fat burning benefits of ketosis throughout the week. Unlike TKD where the idea is to absorb carbs quickly, for CKD it is better to choose carbs with a low glycemic index as your carb loading is more prolonged and will provide more glycogen when re-entering ketosis for the week.

These methods can almost be viewed as beginner, intermediate, and advanced applications of a ketogenic diet. If this is your first look into ketosis, the standard approach is definitely where you should start. If you already do your fair share of high intensity exercise, you might want to experiment with the targeted approach to see how it contributes to your routine. Only once you’ve tried both, and have significant high intensity activity demands as part of your routine, is it recommended to try the cyclical approach. All three methods have their place and can accommodate performance pitfalls you might encounter while applying your ketogenic diet.

Avoiding Common Mistakes. How to . . .

(i) Beat Keto Fog
Keto fog, sometimes referred to as keto-flu, happens when your body first adjusts to a ketogenic state. Especially if you have a very carb-intensive diet, your body might take time to adapt to ketosis. This is a temporary feeling and can be managed by helping your body receive the boost it needs during the transition.

One way to do this is with beta-hydroxybutyrate (BHB) salts. [4] BHB is one of the primary ketone bodies the body uses for energy while in ketosis. Providing your body with exogenous BHB salts will offer an easier energy source while your system adjusts to breaking down dietary fats and burning your stored fat for that energy.

Ketogenic diets can have a diuretic effect related to carbohydrate depletion so it is important to stay well hydrated to stave off any dehydration symptoms that may contribute to keto fog. One common remedy for symptoms includes consuming a good quality bone broth that offers nutrients, hydration, and sodium to replenish your system.

Note: Once you’ve felt like your body has adjusted, consider removing the BHB salts from your diet. Reliance on exogenous ketones will impair your body’s ability to break down its own fat stores which can get in the way of potential weight loss goals.

(ii) Maintain Adequate Micronutrients

Since ketogenic diets can be diuretic in nature they can also lead to a loss of electrolytes. Combined with a restriction in food variety, supplementing your transition–and even your keto diet in general–with a multivitamin along with electrolytes like calcium, potassium, and magnesium can ensure your body is receiving the micronutrients it needs to run smoothly. Careful planning with your keto diet can provide many of these nutrients over time but supplementing might provide a smoother transition. Make sure all supplement sources are sugar free so that they do not contribute to your carb intake.

Your success with ketosis will come down to finding the right way to transition from carbs to fats while accommodating your activity level with the best diet. Many reported downsides come from neglecting ways that can ease the process and provide the nutrients needed to sustain the transition and activity levels thereafter. By utilizing the right supplements and strategies around your workouts, you can forego the pitfalls of poorly executed ketogenic diets while reaping the benefits of fat loss, sustained energy, and mental clarity that a ketogenic diet can offer.

Sources
[1] http://www.thinkmuscle.com/articles/mcdonald/training-on-ketogenic-diet.htm
[2] https://paleomagazine.com/how-to-start-ketogenic-diet
[3] https://www.ruled.me/targeted-ketogenic-diet-indepth-look/
[4] https://www.perfectketo.com/exogenous-ketones-supplement-ketones/

On the other hand, for some who delve into ketogenic diets it becomes a pleasant surprise. The best part about ketogenic diets is that they allow you to eat (and eat well) without having to starve yourself for your weight loss and nutritional goals. Not to mention there is a large variety of savoury flavors and foods. Here is what approaching your ketogenic diet might look like.

Plan for Success

There are some things you can also do to help the transition in the early stages. When it comes to starting a ketogenic diet, you could just try to dive right in. But why not set yourself up for a better experience and success with ketosis? Try the following:

1. Finish/remove your carb-rich foods: If they are lying around, they will be tempting you. Finish what you have so you can stock up with keto-friendly ingredients that will keep you in line with your keto diet.

2. Determine your caloric needs: There are plenty of resources online that can help you calculate you total daily energy expenditure (TDEE) which is the amount of calories needed to maintain your current weight. Sure you can go to the grocery store and load up with keto friendly foods, but having a snapshot of how much you will need each day can also help to manage the early stages of the transition (and save on grocery bill). This can also help you for buying and portioning your food as well as meal planning.

3. Meal Prep: Preparing multiple meals all at once will make it much easier to stick to your ketogenic diet because you won’t be as tempted to cheat when you have keto-friendly food already available. Try to prep a few meals in advance. An easy way to start is by making more for lunch or dinner than you need so that you have leftovers to choose from the day after.

4. Allow for more keto-friendly food: You will quickly realize the difference between real hunger and mere flavor cravings. At first, you might feel like you are still hungry because even though you’ve eaten, you haven’t satisfied your carb cravings. So indulge in more keto food! Once you achieve ketosis, your appetite will level off and you will lose the flavour cravings you once had.

Must-Have Groceries

There are many foods that fit a keto-friendly diet. Your main concern here are avoiding grains and sweets. If this sounds daunting at first, don’t worry, there are ways to pacify the sweet tooth (see below). But thankfully, you’ll still be left with savoury and delicious food items including the following dietary staples:

Eggs – nature’s multivitamin rich with nutrients–high in protein and healthy fats

Bacon – yes, bacon. High in protein and fat, and a delicious way to add flavour to your dishes.

Chicken – here you can opt for cuts with skin that provide more flavour and fat content for your diet.

Fatty fish – salmon, tuna, mackerel, and other fatty fish are excellent sources of omega fatty acids and protein

Avocado – this delicious high fat food is rich in folate, potassium, and B-vitamins, and fiber which gives it a surprisingly low net carb count

Leafy Greens – fiber is important and leafy greens like spinach, kale, and romaine lettuce are great sources of fiber and micronutrients

Full fat cheese – rich in calcium, protein while also being a delicious flavour agent for your meals and providing vitamin A, D, B vitamins, and even magnesium

Coconut oil – this versatile oil is great for cooking while providing healthy fats for your keto diet

Chicken broth with sodium – great for hydrating while maintain sodium levels and staving off potential keto fog during early transition

Sample meals

When starting a keto diet, keep it simple. Stick to the easy recipes and thing you’re comfortable making. You can always experiment later with new recipes and new dishes to spice things up.

Breakfast Option 1: Bacon & Eggs—What Could Be Simpler?

2 large eggs
2 pieces bacon
Spinach
Mushrooms
Butter

Fry bacon and eggs. Sautee mushrooms and eat with spinach or wilt spinach in pan to eat alongside the dish. The great thing about eggs is their versatility. Even when cooked on their own, there are so many ways to prep them. You can also swap out bacon for sausage but make sure to check the sugar content if you do!

Breakfast Option 2: Cream Cheese Pancakes

2 oz cream cheese
2 eggs
1 tsp sweetener (see below)
½ tsp cinnamon

Mix/blend ingredients and set to rest for a few minutes until bubbles settle. Pour into pan greased with butter or coconut oil and cook until golden brown on both sides.

Lunch Option 1: Hearty Caesar Salad

1 Chicken Breast
1 Avocado
Bacon
Creamy Caesar Dressing

Cook chicken and bacon, slice ingredients and place in a bowl! Doesn’t get much easier than this and your chicken prep method is up to you.

Lunch Option 2: Tuna Salad

1 tin tuna
1 small head crunchy lettuce
2 eggs
1 medium spring onion
Pink Himalayan salt
2 tbsp mayo

Hard-boil the eggs, combine in a dish with mayo and tuna and mix thoroughly with fork. Add to lettuce and mix in the spring onion.

Lunch Option 3: Leftovers!

Seriously—prep enough dinner the night before to carry over into the next day. This can be especially useful if you need to take a lunch to work because few if any places are going to accommodate your keto needs. Having extra keto options on the go is a good strategy to stick to your ketogenic plans.

Dinner Option 1: Steak & Asparagus

1 Steak (Your choice of cut)
1 cup asparagus

Quick and easy! Grill steak on the BBQ to desired finish and grill asparagus while steak is resting. You can choose whichever cut you like best. This works equally well in a skillet where you can include butter and garlic for extra flavour.

Dinner Option 2: Salmon & Salad

1 wild caught salmon filet
2 tablespoons butter
2 cloves garlic, minced
¼ cup grated parmesan cheese
¼ cup mayonnaise
2 tablespoons organic dried parsley

1. Preheat your oven to 350 and line a baking pan with parchment paper.
2. Season salmon with salt and pepper
3. In a medium skillet, over medium heat, melt butter and lightly saute garlic.
4. Once the garlic has softened, reduce the heat to low and add in the remaining ingredients. Stirring until combined and melted.
5. Spread mixture over salmon filet and bake at 350–15 minutes for thawed salmon and 20-25 minutes for fozen. Check by gauging how it flakes with a fork.
6. Side salad can include spinach and romaine lettuce with nuts and creamy, low-carb dressing.

But What About Dessert?

Dessert didn’t disappear, but it can and should in the beginning. Due to the way your tastes adapt and your body adjusts to ketosis, you will tend to crave sweets less and less. This seems to be a consistent trend among participants of keto diets.

If, however, you absolutely must give in to that sweet tooth—you can. But it cannot be with sugar. Not only that: when it comes to sweeteners, there is a significant difference in their glycemic index. That means some can cause a serious insulin spike which will interfere with ketosis and can be uncomfortable while others can be consumed with little to no insulin response.

Avoid these sweeteners with high glycemic index: Maltodextrin, maltose, dextrose, glucose, trehalose, high fructose corn syrup, sucrose

Use these sweeteners with low glycemic index: Stevia, mannitol, erythritol, inulin, xylitol, sucralose (Splenda).

This is not a comprehensive list and there are many sweeteners within the mid-range of the glycemic index that can still cause problems for a ketogenic diet. If you must, try to gravitate toward sweets that use the sweeteners with low GI ratings.

One of the big advantages of keto diets is the ability to eat savoury, satisfying food instead of picking away at calorie-restricted regimens. You don’t need to starve yourself to see positive results! Your meal plan can be simple and effective at first while allowing you to play with dishes as time goes on. No crazy recipes or Michelin-star needed. Full, hearty meals are satisfying and delicious. Remember that supplementing the transition in the beginning and making sure you are getting electrolytes can be a big benefit to the early stages of ketosis.

Complete Training Program built for Hard Gainers who want to gain mass and keep it!

With size comes power, self-esteem and respect from others. But, what if you’re genetically cursed? What if the genes you got mean that you’ll never gain mass like the big guys?

Fear not! While it’s true that there’s a hard-wired genetic component that, if you do nothing beyond your normal existence, you’ll stay small. But there are countless examples of guys out there who we’re small but changed everything and became huge. This is the principle of phenotypes versus genotypes.

SIZE MATTERS AND DON’T LET ANYONE TELL YOU ANY DIFFERENT!

Genotypes are how, if you do nothing different, you’re doomed to be small and stay that way! Phenotypes on the other hand is where the promise of mass gaining future can come true for you. In a very small nutshell, genotype is your genetic code and phenotype is the physical expression of a combination of your genotype and environmental factors. In essence, if you change the forces that your genetics react to, you can literally change how your inherited DNA is expressed.

In this article we’ve laid out key tips on how to create the change that your genetics react to; this will not happen overnight and you must commit yourself to maintaining the increased calories, increased quality of the calories (i.e. superior protein sources) and progressively more intense training.

Training for Mass

Big bodies are the result of big weights being moved in the gym. You have to attempt to be stronger each week, whether it’s increasing the weight or the reps. Handling more weight on all your exercises or doing the same weight but increasing the reps are great indicators that you are gaining more muscle and you’re well on your way to being one with the masses!

It is important that you keep the weight heavy and the sets shorter. Your goal is to continuously expose your genotype (your DNA) to heavy weight for relatively short bursts. As you get used to the weight, progressively increase that weight. You will always need to be forcing your body to adapt to and overcome new levels of resistance (weight).

Eating for Mass

If your a hard gainer, as in you have a very difficult time putting on mass and keeping it on, you have to realize that your genetics predispose you to degrading any muscle that you put on. To prevent this, you have to dramatically increase the amount you eat per meal and you have to increase the frequency of the meals. Hard gainers who have successfully gained mass eat between 5 and 7 meals per day and aim to have their calorie intake at 4,000 to 5,000 calories per day with their protein intake at 2 or more grams of protein per pound of bodyweight per day (if you’re 150 lbs. aim for 300 g of protein).

This sounds tough, and it is. Your body will fight you every step of the way. But that’s how you know that you’re doing the right thing. If it was easy, you would already be huge, right?!

What if I Get Fat?

I hear this all the time. Guys who are smaller than they want to be are worried about getting a belly. Don’t worry! Here’s why. When you up your calories (of high-quality food – NOT ICE CREAM!) your body receives the signal of abundant food and your metabolism along with dozens of other metabolic processes kick into high gear.

In addition, with the consistent increased level of resistance training, you are forcing your body to repair and grow muscle tissue rapidly. This is something that only happens when you are eating tons of food on a regular basis. Your body cannot simultaneously put on solid muscle mass when you are in a caloric deficit (i.e. not eating enough).

Mass-Building Workout

Day 1: Chest/Shoulders/Triceps

• Flat Bench Press/Incline Bench Press: 5 sets of each exercise, pyramiding up in weight and going as low as 4-6 reps on your final two sets.

Flat Bench Press:                              5 Sets                                    8 Reps (4 to 6 on Sets 4 and 5)

Incline Bench Press:                         5 Sets                                    8 Reps (4 to 6 on Sets 4 and 5)

*Take as long as 2-3 minutes rest in between your final two sets, so that you can attack the weight with full intensity and energy.

**Push the weight until it literally can’t move anymore to achieve complete muscle failure.

***Pyramiding: Increase the weight up to set 3 (your max) and declining in sets 4 and 5.

• Lateral Raises/Upright Rows: 4 sets of each with the first set being a warm-up set, and then moving into your working sets where you should aim to achieve muscle failure at around the 8-rep mark.

Lateral Raises:                   4 Sets                                    8 Reps

Upright Rows:                    4 Sets                                    8 Reps

*Try using dumbbells, barbells, kettlebells and even plates to perform these exercises for variety.
**Remember your elbows must be higher than your wrists at the top of each of these movements.

• Triceps Dips/Skull Crushers: 4-5 sets of each exercise, pyramiding up in weight and keeping in the 8-10 rep range on your final two working sets.

Triceps Dips:                       4 to 5 Sets                           8 to 10 Reps

Skull Crushers:                   4 to 5 Sets                           8 to 10 Reps

*Keep your elbows from flaring out to the sides, so all the stress is on your triceps.
**Pyramiding: Increase the weight up to set 3 (your max) and declining in sets 4 and 5.

Day 2: Rest

Day 3: Quads/Hamstrings/Calves

• Squats/Leg Presses: 5 sets of each, pyramiding up in weight and then doing a drop set for your final two working sets. Start with a weight you can handle for only about 4-6 reps then perform a triple drop set by dropping the weight by about 50 pounds for 3 consecutive sets.

Squats:                                 3 Sets                    4 to 6 Reps

Squats:                                2 Drop Sets         Drop 50 LBS for 4 reps x3

Leg Presses:                       5 Sets                    4 to 6 Reps

Leg Presses:                       2 Drop Sets         Drop 50 LBS for 4 reps x3

*Wear a belt and even use knee wraps to handle the heavy weight, and place the emphasis on the working muscle rather than the knee joint.
**If you don’t feel ill after doing the last two sets, you didn’t go hard enough!
***Pyramiding: Increase the weight up to set 3 (your max) and move to Drop Sets in Sets 4 and 5.

• Stiff-Legged Deadlifts: 4-5 sets pyramiding up in weight and going no lower than 10 reps on your final two working sets.

Stiff-Legged Deadlifts:                   4 to 5 Sets                           10 Reps

*Wear a belt to help keep your back supported and your midsection in check.
**Perform the exercise on a platform so that it allows your range of motion to go past your feet for an extreme stretch to your hams and glutes.
***Pyramiding: Increase the weight up to set 3 (your max) and declining in sets 4 and 5.

• Standing Calf Raises: 4-5 sets, with set one being a high rep warm-up set of around 50-100 reps, then go straight to a weight where you can get 10 reps at best for 3-4 working sets.

Standing Calf Raises:                       High-Rep Warm-Up Set                 50 to 100 Reps

Standing Calf Raises:                       3 to 4 Sets                                           10 Reps

*The calves are used all day when you walk and need a stimulus they’re not used to, which is heavy, heavy weight.
**Be sure to use a full range of motion and avoid bouncing on the balls of your feet, hold the stretch and the contraction for a 2 count.

Day 4: Rest

Day 5: Back/Traps/Biceps

• Wide Grip Chins/Barbell Rows/Deadlifts: 4-5 sets of each going to failure on your chin-up sets and pyramiding up in weight for the barbell rows and deadlifts, going as low as 6-8 reps.

Wide Grip Chins:                               4 to 5 Sets                                           6 to 8 Reps

Barbell Rows:                                    4 to 5 Sets                                           6 to 8 Reps

Deadlifts:                                           4 to 5 Sets                                           6 to 8 Reps

*Think of your hands as hooks and grip the barbell with your finger tips to take the biceps out of the movement.
**Focus on the mind-muscle connection with your back muscles, as it’s hard for many to get the right feeling in their backs. It might have something to do with not being able to physically see the muscle working.
**Pyramiding: Increase the weight up to set 3 (your max) and declining in sets 4 and 5.

• Barbell Shrugs: 4-5 sets pyramiding up in weight and going as low as 6-8 reps on your working sets.

Barbell Shrugs:                                                  4 to 5 Sets                                           6 to 8 Reps

*Shrug up and down with no rolling of the shoulders to avoid injury.
**Use wrist straps to help with your grip so you can handle extreme weights during this exercise.
***Pyramiding: Increase the weight up to set 3 (your max) and declining in sets 4 and 5.

• Straight Barbell Curls/Dumbbell Hammer Curls: 4-5 sets of each pyramiding up in weight and going as low as 6-8 reps on your working sets.

Straight Barbell Curls:                                   4 to 5 Sets                                           6 to 8 Reps

Dumbbell Hammer Curls:                             4 to 5 Sets                                           6 to 8 Reps

*Focus on using correct form and then use a little cheating to move the weight on your final reps to get as much from your biceps as you can.
**Pyramiding: Increase the weight up to set 3 (your max) and declining in sets 4 and 5.

Days 6 & 7: Rest

After you have completed this rotation, it’s time to do it all over again, but this time try using heavier weights or performing more reps on all your sets. A good tip would be to keep a training journal to chronicle the weights you used, so you’re not guessing and short-changing yourself and your gains.

Mass-Gaining Supplements

To build massive amounts of muscle, you have to eat massive amounts of food and supplements with the appropriate products to back up your efforts.

Keeping the levels of protein and calories high enough with the right frequency isn’t easy. What a lot of successful mass gainers have done is take a Mass Gainer like QUICKMASS. It quickly and easily adds 1010 calories in just 4 scoops (for this program we recommend taking 1 serving in the morning and 1 serving post-workout), complete with 60 grams of high-quality protein!

Your can also try stacking HVOL (optional), AMINOCORE, CVOL (Powder or Capsule), CARBION+, VITASTACK and GLUTAMINE (optional) for unbelievable gains in size and strength. Combining these products will not only give you the boost you need to hit the weights hard, it also has all the ingredients needed for repair and growth of new muscle tissue.

IF YOU’RE A HARD GAINER, THERE’S STILL HOPE.

Being large and in charge is not for the faint-at-heart and only the hardcore will take mass to new levels. If you’re a hard gainer, there’s still hope. You have to be consistent and persevere, even if gains are slow. If you tend to put on mass fairly easily, be careful of the type of mass you are putting on. Remember, you can’t flex fat, and quality before quantity counts when you are a bodybuilder looking to get huge.

Conclusion

Train smart, supplement accordingly and enjoy stretching the sleeves of your shirt and having to shop for a whole new wardrobe!

So, you’ve spent hours on the elliptical, bike, treadmill and even exercising in place time and time again with little to show for it.

You’re trying to cut carbs because you read somewhere that’s how you look leaner, but your appetite is high from all the cardio and now it’s beginning to feel like you’re battling the pantry every time you grab a snack.

You drink your gallon of water a day – or at least tried to until you spent half the day in the bathroom. You want to look toned and feel confident right?

Don’t we all?

If you’re not getting the results you want, you have to look a little further.

The secret behind a fit body is not chugging detox tea or hours of cardio. It’s something that requires more consistency up-front but less up-keep in the long run. It’s stepping off the cardio equipment more often and picking up some iron.

Hitting the weights for the first time can be daunting.

There are men grunting as weights slam to the ground making you wonder if you have to make a lot of noise to lift weights.

There are contraptions everywhere with various hinges, and pivot points that conjure images of electric chairs.

There are gatherings of 2-5 people around one machine leaving you wondering if you need to incorporate one into your home decor for a conversation starter.

It seems grimy, smelly and honestly confusing.

What is all the fuss about?

After a few visits, this place won’t seem so foreign. Once you start to figure out how a few of these machines work and how you like to incorporate them into your exercise, this place will become more of a playground than a gym.

A Spike in Interest

From 2008 to 2017, health club membership in the US has increased by more than a third, jumping from 45.6 million to 60.9 million (1). One factor likely contributing to this number’s growth is; social media.

As individuals share their image more frequently via Instagram, Facebook or other online platforms, there is an increased pressure on wanting to look your best, thus joining a gym.

While increased phone use has been connected to negative mental health, it has also changed many lives by connecting people to the fitness industry and prevalent faces in it who share their fitness journey (2).

One group that makes up half the population has been influenced by social media now more than ever to break the ‘bro stigma of #gains’ and touch some iron in the gym.

Many women are waking up to the fact that lifting will not make you “manly”, as many had been previously led to believe.

Women are learning that they can shape not only their body but allow themselves a little more freedom in the kitchen when they move further away from cardio heavy methods.

Now It’s Your Turn

Below is a basic workout split and the pattern of how to use your gym time each week.

This is only one method, which can (and should) be tailored based on individual preferences and goals.

Focused in this workout are the glutes, shoulders and a few basic compound movements that recruit other muscles in the body to build overall strength.

Provided are a few basic movements that will work the listed muscles. Sets (1 set of 10 bicep curl = 1 set) and Repetitions (1 bicep curl = 1 rep) will be listed but are truly up to the individual and their capabilities.

So “Bicep Curls 3 by 10” means to perform 10 bicep curls 3 times with rest periods in between.

Start off slow but use weights that challenge you.

Perform each movement deliberately and connect your mind to the muscle that you’d like to target, thus engaging it by feeling it work.

Day 1:

Lower Body // Glutes & Hamstrings focused
Tip: Don’t be afraid to step up to a barbell and take up some space for some of these movements.

Most of this workout can be performed with barbells, dumbbells or even no weight at all – whichever feels most comfortable or wherever there is space in your gym for you to work.

Romanian Deadlifts 3 by 8 to 12
Keep your core engaged, your spine straight or very gently arched to keep your chest up, and hinge at your hips, feeling your glutes contract and pull you upward as you return to the starting position.

Squats 3 by 8 to 12
Don’t let your knees cave in and keep the weight moving in a vertical line the entire time. Take your time.

Rear Lunges 3 by 8 to 12 per leg
If your knee glides too far forward, consider positioning your rear foot further or lowering the weight you use until you get the form right.

Abductor Machine – 5x Pyramid – 1 set each of 20, 15, 20, 5, 20 
If an abductor machine is available, isolate your glutes by pushing your booty into the seat back and using your arms to glue yourself to the seat. Challenge yourself on the weight and you’ll really feel it tomorrow!

Eleanor Baranofsky displays an example of proper squat form.

Day 2:

Upper Body // “Push” day – think Chest, Triceps, and Shoulders
Tip: Reach for dumbbells that challenge you but allow you to maintain your form.

Lateral Raises 4 by 10
Use a lighter weight and try to raise your arms slowly and with control. This will trump swinging a heavy weight around every time.

Front Raises 4 by 10
Again, slow and controlled movements!

Bench Press 3 by 12
Keep your shoulder blades pinched together, your feet firmly planted and arch your back, pushing the weight away from your whole body. Try to feel different muscles activate, from your chest to your triceps and pick a muscle group to focus on.

Alternating Overhead Press 3 by 10 per arm
Either sitting or standing, lift dumbbells or kettle bells from shoulder level to an extended arm. Keep your core engaged the whole time and your back straight.

Chest Press 2xAMRAP (As Many Reps as Possible)
Laying on a bench, and with a plate on your chest, push it up as many times as you can. End your workout with these and your arms will be shaking by just turning the steering wheel, on your way out of the parking lot.

Day 3:

Lower Body // Quads & Calves focused

Goblet Squats 3 by 12
Hold a dumbbell at chest level and squat as deep as your mobility allows, keeping your chest up, your core tight, and your legs engaged.

Leg Extension Machine – 5x Pyramid – 1 set each of 20, 15, 20, 5, 20
Pick weights that challenge you, increasing with each set. When you feel like you can’t get all the way, take a deep breath, feel that oxygen hit your muscles, and keep going.

Front Squats 3 by 8 to 12
Warm up to a challenging weight then begin using that in the 8 to 12 rep range. Breathe deeply and move slowly, feeling your body move the weight from your shoulders to your feet.

Calf Raises 3 by 15
With dumbbells on your shoulders, lift your heels in a slow and controlled fashion. You can add variations by angling your feet outward or inward to hit different parts of the muscle.

Day 4:

Upper Body // “Pull” day – Back, Biceps, and Rear Deltoid focus

Single Arm Lat Pull Down 3 by 10 per arm
Pull the bar down slowly. Don’t go too heavy here as this a slow and controlled warm up.

Lat Pull Down 4 by 10
Push yourself here as you should already be feeling activated from the previous movement.

Face Pulls 3 by 15
Lean back as you perform these and keep the motion slow and controlled.

Seated Row 3 by 12
Bend your knees and waist a bit to really feel your whole body engage throughout the movement.

Plate Pulls 2xAMRAP
With a plate, lean over, bending at the knees and waist. Pull the plate towards your chest as many times as you can twice. Dig deep!

Recovery

Be sure to recover properly after each workout.

A few minutes on a treadmill, bike, or elliptical will keep your body warm as you allow your heart rate to come down.

Then roll out and stretch out for at least 5-10 minutes – the longer, the better if you have time.

One of the most fun parts of lifting weights is that you can eat a little more and know that food is used as fuel to build up your muscles, and not just store as fat.

So, make sure to grab a protein packed snack or shake such as IsoFit after and keep your body fueled between workouts with carbs and a bit of fats, too.

The bros in the corner will still be there, grunting like gorillas.

There will be people who don’t wipe down their equipment, leaving behind sweaty benches.

But you will also be able to create space for yourself. In time, you will see results in not just your body but your mind, from acknowledging your capabilities and strengths.

So, go pick up some iron, put on your favorite pump-up song and get after it.

References

1. Rodriguez, Melissa. “IHRSA 2018 Global Report: Health Club Industry Revenue Totaled $87.2…” IHRSA, 9 May 2018.
2. Thomée, Sara. “Mobile Phone Use and Mental Health. A Review of the Research That Takes a Psychological Perspective on Exposure.” International Journal of Environmental Research and Public Health, National Center for Biotechnology Information, U.S. National Library of Medicine , 29 Nov. 2018.

In an era where environmental sustainability has become a global priority, Core Health & Fitness has positioned itself as a leader in the fitness and wellness industry by achieving the prestigious Carbon Neutral Britain Certification. This milestone is not just a testament to the company’s dedication to sustainability but also aligns with its core mission of promoting health, wellness, and a sustainable future.

The Journey to Carbon Neutrality

Carbon neutrality is achieved when an organization successfully measures its carbon footprint and offsets it through various environmental initiatives, leading to a net-zero release of carbon dioxide into the atmosphere. For Core, this journey involved a comprehensive strategy aimed at reducing its carbon footprint and fostering a healthier planet.

“Our comprehensive data analysis on our tru carbon footprint revealed opportunities for immediate and long-term carbon reduction initiatives. Armed with newfound insights, we forged ahead with determination and purpose.” 

~ Simon Verschuren, Senior Distribution Manager for Core Health & Fitness ~

The company has focused on optimizing energy efficiency across all operations, a critical step in minimizing environmental impact. By investing in renewable energy sources, Core has demonstrated a commitment to sustainable energy solutions that reduce dependency on fossil fuels, a major source of greenhouse gas emissions.

Supporting environmental projects plays a pivotal role in achieving carbon neutrality. These projects can range from reforestation efforts, which remove carbon dioxide from the atmosphere, to investing in renewable energy projects that replace traditional, polluting power sources. Through these initiatives, Core contributes to the global fight against climate change, underlining the importance of active participation in environmental stewardship.

The Significance of Carbon Neutral Britain Certification

The Carbon Neutral Britain Certification is more than just a badge of honor; it signifies a deep-rooted commitment to combating climate change and implementing real, impactful environmental actions. For Core, this certification aligns perfectly with their values of health, well-being, and sustainability.

“The certification aligns perfectly with our core values of promoting health, well-being, and future sustainability. Education and awareness are critical in driving positive change. Core Health & Fitness is committed to reducing its environmental impact. As an organization, we are dedicated to continuous improvement and innovation.

Bryan K. O’Rourke, CEO of Core Health & Fitness

 

The Importance of Carbon Neutrality

Achieving carbon neutrality is crucial in the global effort to combat climate change. By balancing the amount of carbon released with an equivalent amount sequestered or offset, organizations play a key role in reducing the overall concentration of greenhouse gases in the atmosphere. This‌ helps mitigate the effects of climate change, including extreme weather events, rising sea levels, and biodiversity loss.

For businesses, pursuing carbon neutrality is also an opportunity to innovate and improve efficiency, potentially leading to cost savings and a competitive advantage. It reflects a commitment to corporate social responsibility, enhancing brand reputation and customer loyalty in a market increasingly concerned with environmental sustainability.

What Achieving Carbon Neutrality Involves

Achieving carbon neutrality involves a multi-faceted approach. The first step is calculating an organization’s carbon footprint, which includes direct emissions from owned or controlled sources and indirect emissions from the generation of purchased electricity, steam, heating, and cooling.

Once the footprint is understood, the next steps involve reducing these emissions through energy efficiency improvements, renewable energy adoption, and changes in the supply chain and product lifecycle. Finally, any remaining emissions can be offset through various means, such as supporting carbon offset projects that capture or reduce carbon emissions elsewhere.

For Core, this process has involved meticulous planning and execution across all facets of its operations, from reducing energy use and embracing renewable energy to supporting projects that align with its commitment to sustainability.

A Sustainable Future

As Core Health & Fitness celebrates its achievement of the Carbon Neutral Britain Certification, the company is already looking ahead. The journey to sustainability is ongoing, and Core Health & Fitness is committed to leading the charge in the fitness industry, proving that business success and environmental stewardship can go hand in hand.

“We understand that sustainability is not merely a corporate buzzword but a moral imperative, and we are steadfast in our resolve to drive meaningful change. Join us on this transformative journey toward a more sustainable future – for our planet, for our industry, and for generations to come.”

~ Simon Verschuren, Senior Distribution Manager  for Core Health & Fitness ~

The company’s achievement is a call to action for others in the industry to evaluate their environmental impact and take steps towards sustainability. In doing so, the fitness industry can play a pivotal role in the global movement towards a more sustainable, healthier planet for future generations.

About Core Health & Fitness 

Core Health & Fitness provides more than gym equipment, the company offers innovative solutions for fitness facility operators. With a portfolio of the most recognizable fitness brands in the world, including StairMaster, Schwinn, Star Trac, Throwdown, Nautilus, and Wexer, Core helps its clients ensure they are offering members the most authentic fitness experiences possible.