San Diego Personal Trainer Shares Secrets

How to bulk up part two. In the video below I share will how to train for muscle growth and what helped me gain sixty pounds of muscle in six years. I think there are three things that are crucial when working out.

1. Diet/Nutrition
2. Workouts
3. Recovery

Why is diet important? Nutrition/diet is one of the most important factors when trying to gain or lose weight. Getting the right nutrients at the right times can be a challenging. Here are a few suggestions.

• Eat every 2-3 hours
• Eat protein with every meal
• Avoid Sugar
• Prepare meals that can last for 3-5 servings. Ex Turkey Chile, Hard Boiled Eggs, Baking 4-5 Chicken Breast
  

Working out is the most important factor when trying to put on size. I'm sure most would agree that just eating would put on size, although not the size that is desirable. For muscle growth one must follow the overload principle.

I suggestion two day splits.
Day 1 - Chest, Shoulders, and Triceps
Day 2 - Back, Biceps, and Legs
Rest on day 3
Day 4 repeat day 1
Day 5 repeat day day 2
Day 6 and 7 - I recommend playing a sport, going for hike, something fun and enjoyable.
I recommend doing core training every other workout - Abs, lower back, glutes, hip flexors, & obliques.

Recovery is the final factor, but also crucial in seeing results. Recovery time is imperative for allowing the muscles to heal and grow. Working out same muscle groups in consecutive days doesn't allow them to heal properly, which in turn can cause injuries. (Ex- day 1 doing a Row, day two bicep curls. Rows exercises also work the biceps. So you would be working out the biceps in consecutive days, which may lead to injuries over time.) Injuries are something I'm very familiar with. Learn from my mistakes and give each muscle at least 48 hours of rest before another workout.

Watch my video below for more suggestions. If you want to send me a question I'll be happy to answer in my next video.

My before and after pictures.

How to bulk up? I received this question from one of subscribers, "What is your daily eating routine/meal intake? What type of menu would you recommend for someone looking to bulk up and put on more muscle? Also, what supplements/vitamins do you recommend?

Here is a list of some healthy choices. As far as putting on weight, its all about calories in vs. calories out. Lets say for instance that you consumed 500 more calories a day that your body expended. It would be safe to assume that you would gain one pound a week. Make sense? There are 3500 calories in one pound, times that by seven equals 3500 calories.

Watch this Video on How to Bulk up.

As a Functional Diagnostic Nutritionist I have to look at many factors that may cause someone to have symptoms or complaints. Eating the wrong foods can be detrimental to ones health. Finding out what food allergies or sensitivities you may have, can make all the difference in alleviating symptoms.

Here are a few common conditions where adverse food reactions have been shown to play a role:

• Irritable Bowel Syndrome
• Celiac Disease
• Migraine
• Fibromyalgia
• Rheumatoid Arthritis
• Chronic Fatigue Syndrome
• Autism Disorders
• ADD/ADHD
• Eczema
* Muscle and Joint Pain
* Insomnia


Check out this video on FOOD SENSITIVITIES.



The LEAP MRT cost just under $300; plus my preparation and interpretation fee.

The top super foods that everyone needs to start eating right way. This list is from the Center for Science in the Public Interest (CSPI).

1. Sweet Potatoes (loaded with carotenoids, vitamins, potassium, and fiber)
2. Whole-grain bread (high in fiber and nutrients)
3. Broccoli (lots of vitamin C, carotenoids, and folic acid)
4. Watermelon (Good source of vitamin C and carotenoids)
5. Beans (low in fat and high in fiber)
6. Cantaloupe (lots of vitamin A and C)
7. Spinach and kale (tone of vitamins, minerals, and fiber)
8. Oranges (lots of vitamins and fiber)
9. Oatmeal (good amount of fiber, rich in the B complex) My suggestion is Steel Cut oatmeal.
10. Fat-free (skim) or 1% milk (This is the only one I do not agree with)

Take care of your health, it's your responsibility.

I thought you may find this list interesting, I know I did. This list is from the Center for Science in the Public Interest(CSPI).

The Top Ten Foods you should NEVER eat!

1. Packaged pie crusts. Loaded with artery-clogging hydrogenated vegetable shortening.
2. McDonalds Chicken Selects Premium Breast Strips. No more healthful than Chicken McNuggets, 1500 mg of sodium and 11 grams of fat.
3. The Cheesecake Factory's 6 carb cheesecake. Over 610 calories per serving and 29 grams of saturated fat.
4. Dove ice cream, 8-13 grams of saturated fat.
5. Mrs. Field's cookies. One milk chocolate cookie has more than 300 calories and 6 teaspoons of sugar.
6. Starbucks Venti (20-ounce) Caffe Mocha with whipped cream. Almost as many calories as a Quarter Pounder with Cheese.
7. Burger King Quad Stacker. Do I even need to say anything?
8. Campbells Chunky, Select, and red-and-white-soup labels, more salt than the body knows what to do with.
9. Chipotle Chicken Burrito. 1,180 calories and 19 grams of saturated fat.
10. Haagen-Daz Mint Chip Dazzler (three scopes of ice cream, hot fudge, Oreos, chocolate sprinkles, and whipped cream), 1270 calories and 38 grams of saturated fat.

Keep it healthy. Your body and mind will thank you.

This In home gym series workout demonstrates how to exercise the back, legs, and biceps with resistance bands. You can do this whole workout in under 5 minutes.

In Home Gym Series Video: Back, legs, and biceps.

This in home gym series will go over exercises that can be done in your home. I'm using resistance bands in the video and recommend that if you would like to workout in your home, resistance bands are a great tool that can be used anywhere.

In Home Gym Series Video - Core and Abs

Is pizza healthy? I love trying new health foods and since pizza is a favorite among many, I thought I would review a healthier choice of pizza from Henry's Market.

Pizza from Sun Harvest
Natural Roasted Vegetable California Style Pizza $4.99
3 servings per pizza
Total Calories per serving 280
Total Fat per serving 8 grams
Total Carbohydrate per serving 40 grams
Total Protein per serving 12 grams

The overall taste was good. I think it needed a bit more cheese, but since I cut out diary, that was OK. I also added turkey and red onion. Onion was added for more flavor. Turkey was added to increase the protein content. I recommend added as many favorites as you want. The more the better.

Hope you enjoy the review. Let me know if you want more healthy reviews, thanks.

Exercises Using Stability Balls can be fun and more challenging. I have been using stability balls for years and recommend that if you use them, use an anti-burst ball. Stability balls can be dangerous if used incorrectly, that's why you need an anti-burst ball for better stabilzation and safety. The great thing about them is that beginners can use them as well as advanced athletes.

I NOW sell these types of Anti-Burst Stability Balls on my website for under $30 with FREE shipping.

Watch this video on the top 4 exercises using stability balls.

This is a great start for those of you who have purchased my resistance band package. I will be demonstrating a full body routine in this video. There are 3 rounds with 3 exercises per round. I recommend doing each round 2-3 sets, with 12-15 reps.

This routine is a great way to jump start your metabolism and start burning more calories throughout the day. Burning more calories, means faster results. If your looking to tone up or lose weight, I highly recommend resistance training with free weights or resistance bands.

Round 1
1. Standing Row - Back and Biceps
2. Chest Fly/Press - Chest, Shoulders, Triceps
3. Squats - Legs

Round 2
1. Shoulder Raise - Shoulders
2. Bicep Curl - Biceps
3. Tricep Kickbacks - Triceps

Round 3
1. Stork Stance - Balance
2. Penguin - Outer Thigh(abductors)
3. Pull Apart - Upper Back

Check out this resistance band full body workout video for a complete demonstration.