How Many Reps to Build Muscle BODYWEIGHT EXERCISES
What's up, guysé Jeff Cavaliere, AHTLEAN.COM. What is the perfect number for a bodyweightexercise for you to do to get the best results from ité That's a good question here, guys. It's atricky question. Actually, I'm setting you up because that answer should be, 'It depends,quot;and it's going to depend on a lot of things. When you're working bodyweight exercises intoprogramming, you have to take into account a lot of different things, namely, the strength level of the person you'reprogramming it for. And secondly, their body
weight because the body weight is acting asa resistance. But there's so many times, there's so manyprograms that I come across where I see specific numbers being laid out there for you to doon a bodyweight exercise, and it's doing 1 of 2 things. We know it'sdoing a disservice to you, but it's doing it in 1 of 2 ways. Either it's setting the bar too low becauseif it's recommending 20 Pull Ups and you can do 30, guess whaté You're not really getting pushed hard enoughto cause an adaptive response. If it's saying
20 Pull Ups and you can only do 3, guess whaté You're being set up for failure, right, tofail in a bad way. So, what we want to do is, I wanted to kind of dip in to some ofour programming tactics here. One of the ones we use throughout a lot ofour NXT Programs which are our advanced monthly program that we have a lot of our guys havealready graduated from AX1 and AX2. And also, a lot of the foundation of whatwe do with the ATHLEAN XERO PROGRAM which has allowed it to help guys build muscle, much more than any other bodyweight programout there. So, it's this tactic that we have
here basically it's a multiplier effect. So, the way you want to really do this, andthis is kind of cool because you can actually take a bodyweight exercise by the time thistutorial is done, challenge a buddy, and see who does a betterjob on getting to this number. I'll show you how we calculate it. So, you take your bodyweight exercise, thefirst thing you want to do is, you want to do that exercise to failure. So, whether we're talking about Push Ups,or whether we're talking about a Pull Ups
or talking about Dips, you want to do yourfirst set, give it your best effort that you've got. Now, the cool thing again is, it may varyfrom day to day. We know that some days we show up to the gym feeling great, being ableto give us your best effort, and other days, not so much. So, we want tomake sure that we're talking apples to apples. We want to make sure that on the day thatyou've got your best, that we're going to get the best out of you.So, you take your first set, you do it to failure. Warm up really, really quickly. Youdo your first set to failure.
Once we've got that number, let's say it'sPush Ups, and I get 50 out, ok. That's my number. Now, how do we get a workout off of thatéWell, we look for 3 different stages, or 4. We've basically got a solid effort. A solid effort for me is basically a C+. Youknow, a C+ and B, C+, B probably. We've got 150. So, if you do 150 Push Ups for thatworkout, and again, the parameter of rest time is importanttoo. And I always say, let's keep this in a minute and a half or under.
How To Build Muscle And Lose Fat Fast 8Step QuickStart Guide
Hey guys, Sean Nalewanyj here of SeanNal and BodyTransformationTruth and in today's tutorial I want to provide for all of the beginnersout there, my 8 Step Quick Start Muscle Building and Fat Loss Guide. Now I receive a lot ofemails and Facebook messages and YouTube questions every single day from guys and girls all aroundthe world looking to build muscle, lose fat and get into their best shape. Some questionsare very specific and can be answered in just a few sentences or less, while others aremuch broader and would require a full article or tutorial for me to properly address. Now themost common inquiries that I receive are from those who are just starting out and they simplyneed to be pointed in the right direction.
They're either looking to bulk up and gainmuscle, or lean down and lose fat, and they just need some solid, reliable steps to followto get on the right path towards their goal. So there's of course no way for me to coverall of this in a few sentences or less and that's why I decided to create this 8 stepquick start guide. And this guide will outline the most basic foundational principles thatyou need to know when it comes to effective natural muscle gain and fat loss. Now I willsay up front that if you are looking for a complete stepbystep guide that covers absolutelyeverything you need to know in detail, along with concrete workout routines, meal plansand supplement plans then you should definitely
go ahead and check out my fully structuredquot;Body Transformation Blueprintquot; program which I will link in the description box below.That said, if you just want to get the major foundational principles down and put togethera good starting approach that will help you begin seeing results right away, then justfollow these 8 simple steps. Step number 1 is to select your primary goal. Regardlessof what you may have read elsewhere, in most cases, it's just not realistic that you'regoing to build a significant amount of muscle and lose a significant amount of fat at thesame time. It can be done in some cases due to extremely good genetics or quot;extracurricularquot;supplementation, but it is rare. So to start
off, choose your primary goal, whether it'sto bulk up and build muscle or to lean down and lose fat and once you've reached a levelin either direction that you're happy with, you can then go ahead and change goals ifdesired. Step number 2 is to determine your daily calorie needs. If your goal is to buildmuscle while keeping body fat levels under control, stick to a calorie surplus of 15to 20 percent above your maintenance level, and your maintenance level is the number ofcalories that you require daily in order to maintain your current weight, and this willprovide your body with the excess energy that is needed in order to synthesize new muscletissue. If your goal is to lose fat while
maintaining lean muscle, then go with a caloriedeficit of 15 to 20 percent below your maintenance level, and this will force your body to burnup its excess fat stores in order to obtain a source of energy. Your overall daily calorieintake is the most foundational principle of your entire diet. Without a calorie surplus,you quite simply are not going to build any significant muscle, and without a caloriedeficit you aren't going to lose any significant body fat. You can use my free macronutrientcalculator, which I'll link in the description box below, to determine your individual dailycalorie needs based on your primary goal, your age, your height, your weight and youractivity level. Step number 3 is to determine
your daily macronutrient needs. So your dailycalorie intake is going to determine whether you gain weight or lose weight, and your macronutrientintake, which is your total daily grams of protein, carbs and fats, that's going to influence,excuse me, what type of body weight is gained or lost, whether it be muscle or fat. Proteinscontain 4 calories per gram, fats contain 9 calories per gram and carbohydrates contain4 calories per gram and my general recommendation to optimize body composition is as follows.Protein at 1 gram per pound of body weight daily, fats at 25 to 30 percent of total caloriesfor muscle growth and 15 to 20 percent of total calories for fat loss, and carbohydratesat whatever calories are left over after your
My Diet Plan How to Lose Weight and Gain Muscle At The Same Time Fast More Diet Tips 2016
What's going on everyoneé This is Carlo The Solution as in the Solution to fitness and today, I'm gonna share with you another diet plan. So I just woke up and one of the most popular tutorials on my channel is my diet plan that I posted last year. Cause right now it is currently climbing at 300,000 views. So I figured, why not do another diet plan tutorial I don't think it's gonna get the same results as that one but
I decided to do another one because it is very requested on my channel and I decided to share with you a similar style to that tutorial if you haven't seen that, i'll leave a link to that in the description below if you haven't seen my style, I basically walk you through my entire day of what I would eat I'm gonna make it a little different, I'm not gonna repeat the same thing I said in that tutorial you're probably gonna see a lot of alternatives I would have
Alright, so I'm gonna walk you through meal number 1 breakfast. Alright so i'm gonna reference the last tutorial a lot so you guys really understand where I'm coming from but on my last tutorial, one of the most popular questions I got was where I got this pan from. This is the pan that I use to make my egg whites with the circles and all that
This is a Cast Iron Skillet Pan I got this pan from a Fortunoff, I don't even know if their still around This is probably the pan I've had the longest I don't like to use the same pans over and over again because the scratches and the parts of the pan could get in your food and can eventually cause cancer A lot of the time, I'm always switching pans around but this pan I've had the longest
so I may have to switch this out soon it's a very useful pan, but since most people can't get this I decided to use a different pan This is the Copper Chef Very very useful pan, one of my newest ones I recently got this one You should DEFINITELY google the benefits of the Copper Chef I don't want to get into it now cause it will take too long
Alright so our breakfast here is gonna be similar to the first tutorial, it's gonna be a little less carb heavy I have my materials here you'll see them again soon Got the egg whites, eggs spinach, oatmeal's in the back but you'll see them again soon so we're gonna start with the egg white