Tag Archives: dominate

THE 30 DAY SPARTAN RACE TRAINING PLAN!

SpartanRace2-1024x320

Expand Your Real Social Network. Register for a Reebok Spartan Race Today!

I get a lot of emails for the 30 Day Spartan Race Challenge created for Spartan Coaches only. We are not suppose to share it publically, but I will do anything in my power to help anyone committed to fitness and health in any way possible. So I finally converted the encrypted PDF manual into JPEG for easier viewing ability. If you would like me to email it to you in PDF or JPEG, please shoot me an email! Enjoy!!

Kenney G  President/Founder/Elite Trainer
Fitness Domination
www,teamfitnessdomination.com
kenneyg@teamfitnessdomination.com
832.287.3198

SGXFree30Day_Page_1SGXFree30Day_Page_2SGXFree30Day_Page_3SGXFree30Day_Page_4SGXFree30Day_Page_5SGXFree30Day_Page_6

POWERED BY:

WEBSITE BANNER

Get 10% off, Use Code: FINISH10 - Sign Up Now!

728x90 Discount Medical Supplies

Shroom TECH Sport Cordycep ATP Energy

Joe Rogan Alpha BRAIN Powerful

Alpha BRAIN For Gaming

Gorilla Primal Bell

AndroTest - True Clinical-Grade Test-Boosting Power

3 YEAR OLD FITNESS DOMINATION ATHLETE DOES IT AGAIN!

diego1

Fitness Domination is honored to introduce it’s newest athlete by the name of Diego “Beastmode” Berendzen. This is not your ordinary athlete! At 3 years old he has completed 2 city races against mostly 5 yr olds, 4 seasons of soccer, does yoga in preschool, trains basic jujitsu, practices basketball and baseball til he is old enough for a league, and loves going for a run with his mother around the neighborhood non-stop. He is in “beastmode” and loving it! And we want continue to offer the opportunity to enjoy fitness and to become a role model for other kids in fitness and health!

STATS:
Name: Deigo “Beastmode” Berendzen
Age: 3 years old
Weight: 28 pds
Height: 38.5″

EVENTS:
2014 Live Ultimate RUN Los Angeles
2013 Live Ultimate RUN Los Angeles

CHECKOUT HIS PICS IN ACTION HERE! – http://teamfitdom.com/beastmodediego

10 Foods to Heal Your Body & Boost Metabolism

These days, everyone seems to be talking about ways to boost metabolism. With certain healing foods, you can both add nutrition to your diet and increase your metabolism. You may be wondering, what is a healing food?

A healing food naturally cleanses your body because it is rich in nutrients. With healing foods that boost metabolism, you can improve your overall health by eliminating toxins, and you can lose weight more easily.

1. Coconuts

Coconuts are excellent for healing because both the meat and the oil contain fatty acids, which translate into energy in your body. Their combination of lauric acid, caprylic acid, and capric acid provide you with increased metabolism.

2. Hot Peppers

Did you know that hot peppers can speed up your metabolism? Cayenne, jalapeno, habanero, and other hot peppers will also decrease your craving for other food and improve your circulation. This is because hot peppers are high in capsaicin, which studies have shown to increase metabolism.

3. Berries

Different types of berries, such as blueberries, raspberries, blackberries, strawberries, goji berries, and acai berries are all known as “superfruits” that have many antioxidants, boost your metabolism, and can really help when it comes to losing weight. They contain fiber, water, carotenoids, and flavonoids, all of which eliminate toxins.

4. Green Tea

Many studies have shown the health benefits of green tea. Green tea will increase your metabolic rate, and it also contains numerous antioxidants to heal your body.

5. Onions

Onions help you detox and lose weight because they are rich in fiber, vitamin C, sulfur, and quercetin. They also contain antioxidant powers because they have flavonoids. Onions are great to add to your diet for boosting metabolism and cleansing.

 

6. Beets

 

Beets are another great healing food that are rich in vitamins A and C, antioxidants, calcium, iron, fiber, folate, and magnesium. All of these components are nutritious for your body and will also add to your metabolism.

 

7. Kale

 

Kale is another “superfood” that has very few calories combined with a high water and fiber content, which is beneficial for losing weight. Kale also has vitamins A, C, and K as well as calcium, chlorophyll, iron, flavonoids, amino acids, and carotenoids. These heal your body, reduce inflammation, and eliminate toxins along with boosting metabolism.

 

8. Broccoli

 

Broccoli is known to help with weight loss because it is high in calcium, which is also great for your bones. It contains vitamins A, C, and K along with fiber, antioxidants, and folate. Broccoli is often used for detox because it is very nutritious and great for a metabolism boost.

 

9. Seaweed

 

Though it may seem strange to eat seaweed, this food has a significant amount of iodine for thyroid health, which in turn can lead to better weight loss. Seaweed will also cleanse your body by purifying your blood.

 

10. Citrus Fruits

 

Finally, all types of citrus fruits such as oranges, grapefruits, lemons, and limes have a lot of water, vitamins A and C, fiber, and flavonoids. These components will cleanse your body and boost your metabolism to promote weight loss.

 

Sources:

 

*** PROMO OF THE WEEK – THE PRIMAL COLLECTION ***

primal kettle balls

You got to checkout the NEW Primal collection by OMNIT LABS to make your workout more hardcore!! 

Welcome to the Jungle

Introducing the Onnit Primal Bells. The 0.5 pood (18lbs) Howler, 1 pood (36lbs) Chimp, 2 pood (72lbs) Gorilla, and 1.5 pood (54lbs) Orangutan directional kettlebells are built to awaken your primal nature and produce a savage workout. Made from the same high-quality, extremely rust and chip-resistant coated iron as the original Onnit Kettlebells, our Primal Bells have been 3D scanned and re-sculpted multiple times to ensure perfect balance for a professional quality workout. A slightly enlarged handle also helps improve grip strength over a standard kettlebell and the broad base is ideal for floor exercises.

  • KEY BENEFITS:
  • Full Body Strength
  • Muscular Endurance
  • Explosive Power

These hand-sculpted pieces of functional art takes kettlebells out of a dark garage and makes a statement in your home or office. Supplies of our Primal Bells are limited.

  • Fully-functional kettlebell
  • Perfectly balanced
  • Chip-resistant iron
  • Enlarged handle for grip strength

Gorilla Primal Bell

THE SECRET BEHIND PERFECT PROTEIN MUFFINS AND PANCAKES!


Many fitness people who cook with whey protein powder think they can treat it the same way they do flour. Newsflash! You can’t.You have to always account for its particularity and cook it on its own terms. This is the case with most protein powders, but it’s particularly critical to understand with whey. If you don’t, the potential for failure looms large. Whatever you’re making can turn out rubbery, “cardboard-y,” extremely dry and, well, pretty much impossible to (pleasurably) consume!

Let me give you an example: protein muffins. The first time I made a protein muffin, I followed a recipe I found online. It called for three egg whites and one scoop of whey, to be stuck in a mug and microwaved for a minute. A child could ace this recipe, I thought to myself.

Round and round went my mug inside the microwave. Mesmerized, I watched the mixture rise and rise until it could rise no more. After the minute had passed, this monstrosity began shrinking as quickly as it had mushroomed. I removed it carefully, and my shoulders slumped. My muffin was as deflated as my ego.

It looked like a chewed-up plastic cake, the kind you have to pull out of your dog’s mouth after he’s been mischievously playing with a child’s cookery play set. That’s when I took my first bite and realized that, while the muffin tasted more or less okay, chewing it was like chewing on a rubber sole. Horrendous.

FLAT AS A PANCAKE

I had a similar experience when I first made protein pancakes. I mixed two scoops of whey with three egg whites and a couple scoops ofoats.

Result: A bland and ultra rubbery pancake that soured my taste buds and broke my heart. My second abject failure made me want to give up on the idea of ever again cooking with whey.

You will find a lot of recipes online for protein muffins and pancakes that, like the above, leave you feeling as if you’re eating a tire.

It doesn’t have to be this way, though. It never should.

You can work with whey to create incredibly fluffy and moist pancakes. You can use it to make soft, moist, and delicious protein muffins, muffins that no one will eye suspiciously and bite with the unease of a vampire. Make muffins that no one will be able to resist.

RULES OF THE RIGHT OF WHEY

There are four rules you must know to successfully cook with whey. Master them, and become master of the protein universe. You may use these rules to bake cakes as well but, for now, let’s stick to pancakes and muffins.

RULE 1

Never-NEVER-bake or panfry a batter that is more than ¼ whey. This is because, naturally, whey has a tendency to go dry, rubbery, and “cardboard-up” (if you allow me to paraphrase Steve Spurrier and coin that expression).

You have to offset this tendency. How? By making sure that the rest of your ingredients weigh it down and add enough moisture to counter the whey.

RULE 2

You must always use what I call a primary moisturizer. This can be cottage cheesepumpkin pureeGreek yogurt, or a cooked sweet potato. It can also be fruits such as applesauceapplesbananas or berries.

RULE 3

You always need to have a type of flour in your batter. This will combine with your whey and give volume to your final product.

My favorite flours to use are oats, coconut flour, almond flour, oat flour, amaranth flour, chickpea flour, buckwheat flour or quinoa flour. These are excellent gluten-free, high-protein, and high-fiber flours.

RULE 4

Always use a binding substance like egg whites, whole eggs or a combination of both.

By following the above rules, you’ll be able to make anything and everything with whey—from cakes and muffins to pancakes and breads!

The more you play with it, the more delicious variations of your protein favorites will result.

Add nuts, seeds, and any additional powders (e.g. cocoa, maca powder, lucuma powder), spices (e.g.cinnamonclovesginger) and flavorings (e.g. vanilla essence, orange peel, almond essence) to your batter too.

The sky is the limit to what you can make once you understand the basics of whey protein cooking!

Experiment with your combinations. Find out what you like and don’t like. Combine lemon peel with poppy seeds, cinnamon with vanilla, cocoa with passion fruit!

Try exotic ingredients. Be creative with your flavorings and remember to always build on what you learn along the “whey.”

PROTEIN MUFFIN RECIPES

Without further ado, four recipes to get your started:

ORANGE VANILLA WHEY PROTEIN MUFFINS

These muffins are so good they’ll make you want to break dance! (Or at least learn how.) I’ll never tire of singing the praises of vanilla and orange—it’s a combination made on Mount Olympus.

Ingredients
Directions
  1. Preheat oven to 340 degrees F (170 C).
  2. Blend ingredients together.
  3. Pour batter into five cupcake cases or five individual tins.
  4. Bake for about 25 minutes or until an inserted knife comes out clean.
  5. When the muffins come out: Spread some organic butter on one and then stuff another one withGreek yogurt. Both ways, these muffins are sublime!
NUTRITION FACTS
Serving Size Per muffin, recipe makes 5 muffins
Amount per serving
Calories 175
Total Fat6.2g
Total Carb13.4g

Protein13g

CASEIN FROSTED PUMPKIN PISTACHIO CHIA SEED MUFFINS


These chocolatey, pumpkin-packed muffins explode in your mouth. Their super-moist texture and great nutritional profile make them a great post-workout snack or yummy breakfast treat.

Bring some to the office for a happy surprise. Oh la la!

Muffin Ingredients
Frosting Ingredients
Directions For Muffins
  1. Preheat oven to 340 degrees F (170 C).
  2. Blend all ingredients.
  3. Pour batter into nine silicone muffin cases.
  4. Bake for about 40 minutes.
Directions For Frosting
  1. Mix casein and milk.
  2. Pour mixture into piping bag.
  3. Frost!
  4. If desired, top with extra chia seeds and a sprinkle of organic cocoa powder
NUTRITION FACTS
Serving Size Per muffin, recipe makes 9 muffins
Amount per serving
Calories 160
Total Fat 4.7g
Total Carb 11.4g
Protein 20.4g

 

APPLE STRAWBERRY BLUEBERRY PROTEIN PANCAKES

What’s not to love about protein pancakes? If you haven’t tried to make them yet, this recipe is a perfect first effort. The pancakes are bursting with blueberries and fruity deliciousness!

Ingredients
  • 3 Egg Whites
  • 1 big Apple, cored
  • 1/4 cup of Strawberry Whey Protein
  • 1/4 cup of Coconut Flour (I found some at the supermarket!)
  • 1/8 cup of Blueberries (added after mixing the above)
Directions
  1. Blend all ingredients except blueberries.
  2. Spray pan with non-stick spray and heat on low/medium heat.
  3. Pour batter onto pan in small circles and add blueberries.
  4. When bubbles form, flip over slowly.
NUTRITION FACTS
Serving Size Per servings, recipe makes 2 servings
Amount per serving
Calories 435
Total Fat 8.4g
Total Carb 37.8g
Protein 39g

 

BANANA AND VANILLA PROTEIN PANCAKES

What a kicking post-workout boom! Throwing “never say never” to the wind. I confidently declare that you will never tire of this protein pancake.

Ingredients
  • 1 small Banana
  • 1 small (120g) cooked Sweet Potato
  • 1/2 cup of Liquid Egg Whites
  • 1/2 cup of Vanilla Whey
Directions
  1. Blend all ingredients for 2-3 minutes.
  2. Spray pan with non-stick spray and heat on medium heat.
  3. Pour batter onto pan in small circles.
  4. When bubbles form, flip over.
NUTRITION FACTS
Serving Size For whole recipe
Amount per serving
Calories 318
Total Fat 3g
Total Carb 37g
Protein 36g

POWERED BY:

Get 10% off, Use Code: FINISH10 - Sign Up Now!

Top 10 Best Personal Trainer Certifications

Top 10 Best Personal Trainer Certifications

Last Updated: Mar 03, 2014 | By Jeremy Hoefs

Top 10 Best Personal Trainer Certifications
Woman working out with personal trainer at a gym. Photo CreditJupiterimages/liquidlibrary/Getty Images

With the widespread popularity of personal training and fitness, hundreds of personal training certifications have been created. However, only a few of the certifications are routinely recognized by fitness clubs and other trainers. The best personal training certifications are the most widely recognized while being accredited by the National Commission for Certifying Agencies.

CSCS

The Certified Strength and Conditioning Specialist — CSCS — offered by the National Strength and Conditioning Association (nsca-lift.org) is one of the most recognized personal trainer certifications in the fitness industry. It is also one of the most difficult certifications to earn and requires a 4-year college degree. The CSCS is commonly earned by strength coaches or personal trainers working with athletes.

ACE

The American Council on Exercise (acefitness.org) offers various health and fitness certifications and their general personal trainer certification is considered one of the best. ACE offers a 2-day workshop to help you study and prepare for the certification examination. You must recertify every two years to remain ACE personal trainer certified.

ACSM

The American College of Sports Medicine (acsm.org) was created in 1954 and offers one of the top personal trainer certifications. The accredited certification program requires a high school diploma and CPR certification to take the 125 to 150 question examination. After earning the certification, you must recertify every three years.

NSCA-CPT

The National Strength and Conditioning Association (nsca-lift.org) started offering the Certified Personal Trainer — NSCA-CPT — certification in 1993 and is considered one of the most challenging examinations. The prerequisites for taking the NSCA-CPT test include at least 18-years old and CPR certified allowing college students to work as a certified personal trainer as they study health and fitness.

AFPA

The American Fitness Professionals and Associates (afpafitness.com) personal trainer certification uses current exercise science, sports medicine and nutrition research in the certification program. The AFPA doesn’t require any prerequisites for earning the certification which makes it one of the easiest accredited certifications to obtain. You can also add various specialty certifications from the AFPA to your personal trainer certification.

NFPT

Created in 1988, the National Federation of Professional Trainers (nfpt.com) personal training certification is accredited by NCCA and widely recognized as one of the best personal trainer certifications. You must have a high school diploma, be at least 18 years old and have at least two years of fitness experience before taking the NFPT certification examination. You must also recertify every year to maintain the certification.

NESTA

The National Endurance and Sports Trainers Association (nestacertified.com) personal training certification started in 1992 and grew rapidly to have certified trainers in more than 20 countries. You must be at least 16 years old, have good reading skills and have basic fitness experience to take the NESTA certification examination. You must recertify every four years to maintain the certification.

IFPA

Offering a total of more than 70 certifications, the International Fitness Professionals Association (ifpa-fitness.com) personal trainer certification gives you the knowledge, skills and abilities to be a successful personal trainer. You must be at least 18 years old, have a current CPR certification and a high school diploma to take the IFPA personal trainer certification. You can attend a workshop to study and prepare for the 100 question examination and you must recertify every two years.

Cooper Institute

Established by Kenneth Cooper, M.D., the Cooper Institute (cooperinstitute.org) is a nonprofit research and education organization for medicine and health. The Cooper Institute also offers the certified personal trainer examination that is recognized as one of the best certifications. You must be at least 18 years old with a current CPR certification to take the Cooper Institute exam.

POWERED BY:

Group Exercise

Bodybuilding The Vegan Way, Part II: Eating To Maximize Muscle Gains

I will go on the record in saying that nutrition is the most important part of the muscle building equation. What you put into your mouth will determine the gains that you make from intense workouts in the gym and how you recover and build muscle away from the gym.

Nutrition is important for every bodybuilder and especially for vegan athletes and trainees. Building an impressive physique is possible while adhering to a Vegan diet and lifestyle, but careful planning is necessary to maximize testosterone and insulin production and to maximize recovery.

If you are currently following the workout program that I created in Part I, then you are doing all you need to in the gym to stimulate new muscle growth. With your workouts well underway, it is important to maximize your time away from the gym and your training table (meals for the week).

I will admit that there certain benefits as far as testosterone release and absorption that occur with meat and whey protein consumption. As a vegan, I do not eat any of these products or any product that comes from an animal source.

My reasons are based on my own morals and ethics which is not to say that I look down upon those who do not follow my lifestyle, it is just that I personally feel that abusing and killing animals for personal gain is not something that I want to be affiliated with.

Even if you do not believe in my lifestyle choice, I still believe that the principles and base for my nutrition program can be taken and used for your benefit. Again, my goal is to promote a vegan lifestyle and to show that it is possible to achieve great gains while holding to a vegan lifestyle.

I am not making judgments, just creating an awareness and providing a resource for those who are vegan, are interested in becoming vegan or those who would like to learn how I build my physique while living a vegan lifestyle.

Eating Vegan has become simpler in recent years with the increase in awareness and a more mainstreaming of Vegan lifestyles. Most commercial-chain supermarkets have Organic sections and there is an increase in the amount of natural and organic markets throughout the United States. Everyone Vegan or non-Vegan can reap the benefits of eating natural and organic foods.

Soy is my staple protein source. Much has been researched on soy and its effect on estrogen levels and it has been concluded that soy is healthy for males and will not effect estrogen levels to a drastic degree.

With that said, I also use Rice protein. Hemp protein is another great protein source, and in the near future Hemp protein shakes may soon replace soy protein shakes in my diet.

Nutritional Principles & Guidelines

Just because I am Vegan, does not mean that I do not follow the same guidelines as champion bodybuilders when it comes to nutrition. In fact, just the opposite is true. I still eat the same way that professional bodybuilders do, the only difference is that all of my protein sources are non-meat and non-dairy and do not contain any animal, or animal by-product.

Also, all of the food in my diet is organic and contains only natural ingredients. I follow the following basic guidelines in setting up my nutrition plan and I suggest you do the same in yours.

/ Eat Small, Frequent Meals

I eat 6 to 8 times per day which equates to roughly every 2 to 4 hours. It is important to keep a constant influx of nutrients (protein, calories, healthy fats, complex and low-glycemic carbohydrates) in your body to maintain a positive nitrogen balance.

Not only will your metabolism and fat-burning capabilities increase, you will have the nutrients needed to fuel muscle growth and recover so you can workout harder the next time you hit the gym.

/ Eat Your Bodyweight In Grams Of Protein

I strive for 1-1.5 grams per pound of bodyweight in grams of protein. For example, in the off-season I weigh anywhere between 180 and 185 pounds. This past off-season I was in the 180 pound range which equates to 180 grams of protein per day. This is spread out between the 6 meals that I eat in a day which comes to an average of 30 grams of protein per meal.

/ Carbohydrates Are Crucial To Muscle Growth

The great thing about a Vegan diet, is the fact that I eat organic foods. When it comes tocarbohydrates, I only eat organic whole-grain breads which provide plenty of fiber and low-glycemic carbohydrates that keep blood sugar levels even. When in a mass building phase, I strive for 2 to 3 grams of carbohydrates per pound of bodyweight which comes out to 360 to 540 grams per day. I usually aim for the lower amount.

/ Eat Enough Calories

This is the biggest problem of most hard-gainers and can be especially tricky for Vegans. The reason is not a lack of meals, but the fact that are diets are high in fiber and low in overall calories, due to the abundance of fruits and vegetables.

It is important to take in 15 to 20 calories per pound of bodyweight. Start at the lower number and adjust up or down based on the progress that you are making. If gains are coming well and your body looks to be gaining muscle with a minimal gain in body fat, maintain or even slightly up your caloric intake. If the opposite is occurring, lower the calories until the desired effects are occurring.

/ Fat Should Comprise Roughly 30% Of Overall Calories

The positive to a Vegan diet is that the fats consumed are of the healthy kind; mainly Omega-5 from nuts.

The Nutrition Plan

Now that I have addressed the 5 guidelines that I follow in creating my nutrition plan it is time to see what it looks like. I have laid out a typical off-season meal plan for me. I usually eat roughly the same each day, but I do change things up occasionally and my overall calories may vary slightly from day to day.

Meal One: 8 a.m.
Meal Two: 11 a.m.

Or

Meal Three: 2 p.m. Pre-workout

Or

Meal Four: 4 p.m. Post-workout

Or

Meal Five: 6 p.m.
    • Tofu

      Tofu

      6 oz

      mixed with organic vegetables

Or

Or

  • Salad

    Soy Cheeseburger Patties

Meal Six: 10 p.m.
    • Peanut Butter

      Peanut Butter

      2 Tbls.

    • Soy Shake

      Soy or Hemp Shake

      20 grams

      mixed in 8oz of soy milk

Or

Cheat Meals

In the off-season I do not deprive myself of any foods that I crave or feel like having. Soy ice cream is my biggest vice and when not dieting for a photo shoot or bodybuilding show it is not uncommon for me to have a few scoops around 8 p.m.

The key is moderation and taking the time to enjoy your cheat food. Take the time to savor each bite and enjoy the flavor; doing so will allow your brain time to find comfort in the taste and by eating slowly your body will have time to tell you that you are full and do not want or crave any more.

Beverages

With the exception of protein shakes and my post-workout organic soda, I have not listed what I drink throughout the day. This is because how much fluids I drink depends on how thirsty I am. I only drink when I am thirsty. My choices are water (I flavor my water with lemon) and green tea from tea leaves.

I drink roughly 1.5 to 2 liters of fluids each day. This number includes water, soy milk, green tea and soy protein shakes. I gauge my hydration by the color of my urine. I make sure that my urine is pale yellow to clear in color. As long as it is and I am not thirsty, I drink only when I feel thirst.

Meals On Non-Training Days

On my off days I still eat the same type of meals. The only exception is that I do not have organic soda. The times of my meals after 2 p.m. changes as well in the following way:

Meal Three: 2 p.m.
Meal Four: 6 p.m.

On my training day Meal Four is eaten at 5 p.m.

Meal Five: 8 p.m.
Meal Six: 10 p.m.

This is how I eat on a typical day. This plan has allowed me to gain quality muscle while still being able to stay fairly lean during my bulking phases. The foods taste good and at no point do I ever feel like I am missing anything.

Conclusion

There you have it. You are now well on your way to building a great body the Vegan Way!!! Be prepared to feel great, have energy you never had before and make the best gains of your life!!! Thank you for taking the time to read my articles.

POWERED BY:

Get 10% off, Use Code: FINISH10 - Sign Up Now!

Bodybuilding The Vegan Way, Part I: The Workout

Vegan Lifestyle

Vegetarianism, more specifically a vegan lifestyle has gotten more mainstream attention in recent years and I am writing this article in an effort to show how it is possible to adhere to a vegan lifestyle and still make great gains as a bodybuilder.

It is my goal to show how a vegan lifestyle can still help bodybuilders make great gains but in no way am I attempting to push my beliefs and lifestyle on anyone. This article is for anyone who is interested in a vegan bodybuilding lifestyle and those who would like to know more about being a vegan bodybuilding.

This article is the first of many installments that I will be writing over the course of the year. In this first part I will highlight workouts that will help vegan bodybuilders build muscle.

Vegan Workouts

It is tempting to try the workouts that are listed in many of the muscle magazines. However, it is important for vegans to realize that their lifestyle and nutrition programs do not support the recoverynecessary to train with high volume and frequency. I can vouch to this from experience.

It does not take much to stimulate muscle growth, heavy weight and low reps will get the job done. It is important to keep workouts under 45 minutes. Most of my workouts last only 30-to-35 minutes. Later on in the year toward “beach season” I will highlight workouts and routines to help shed body fat and cut up but the main point of this article is to build muscle.

How much, if any cardio to be done is based on the individual. When I bulk up I do not do any cardio at all, but I would say that those who would like to do cardio, do 2-to-3 sessions of 15-to-20 minutes at a low intensity per week. The bike, elliptical or walking or jogging on the treadmill are great choices.

Keep the intensity, frequency and duration low. Also, make sure to have a vegan-friendly protein shake (soy, rice, hemp) 20 minutes before doing cardio to prevent any muscle loss during the cardio workout.

Weight Lifting Guidelines

  1. Work each body part once per week.
  2. Keep workouts under 45 minutes.
  3. Lift heavy weight and low reps.
  4. Perform 3-to-4 exercises for large muscle groups and 2-to-3 exercises for smaller muscle groups.
  5. I keep my repetitions between 4-and-6 for core lifts (Bench Press, Deadlift and Squats) and 6-to-10 for all other lifts.

The Workout Split

The following is the way that I split my workouts up. If I have time and my schedule allows for it, I do two separate workouts with a workout for the first body part of the day in the morning and the workout for the other muscle group to be worked that I perform later in the evening.

  • Sunday: Off
  • Monday: Chest & Triceps
  • Tuesday: Back & Biceps
  • Wednesday: Off
  • Thursday: Legs & Abs
  • Friday: Shoulders & Traps
  • Saturday: Off

The Workouts

I used to have workouts set in stone and I never varied from them, but after having seven years of training under my belt, I have become more aware of my body and in-tune to how I feel. Now I go into the gym with a plan and goal of what I want to achieve but I listen to my body and adjust the sets, reps and exercises that I perform based on how I feel on that given day.

For example with chest I may have planned to do the barbell bench press, incline dumbbell presses and dumbbell flyes, but for some reason my body tells me that the flyes are not going to happen today, I switch to the cable cross-over or pec-deck flye instead.

With all of that said, here are my typical workouts with each body part with the substitutions that I use for certain exercises.

Monday: Chest & Triceps
Tuesday: Back & Biceps
Thursday: Legs & Abs
Friday: Shoulders & Traps

Conclusion

There you have it. This is how I work out and this workout will definitely help you to maximize your gains, minimize your time in the gym and maximize your recovery potential which leads to the growth of new muscle tissue.

POWERED BY:

Get 10% off, Use Code: FINISH10 - Sign Up Now!

The Ultimate Female Training Guide: Specific, Proven Methods to Get Lean And Sexy

Most female’s have the wrong information assuming working out will make them “big or bulky.” I posted this article to feel a woman more at ease, and prove that they are far from it! – Kenney G.

The Testosterone Story

The hormone testosterone is responsible for the large increases in muscle mass seen when men lift weights. Women’s testosterone levels are a fraction of men’s testosterone levels. Normal testosterone levels in men are 200-1200 ng/dl while 15-70 ng/dl are normal in women. As you can see, men’s testosterone levels are SIGNIFICANTLY higher than women’s. Even if a man is at the LOW end of the men’s normal testosterone range (200 ng/dl), he still has more than twice the amount of testosterone as a woman at the HIGH end of the women’s normal testosterone range (70 ng/dl). If we look at the median or mid-range testosterone levels in men and women, men = 700 and women = 42.5. So on an average, men have 16.47 times more testosterone than women! It is clear that women do not have the hormonal support (testosterone) to gain muscle mass like men. Therefore, the fear of becoming big and bulky and looking like Arnold Schwarzenegger with a ponytail is unwarranted.

What about the female bodybuilders?

Now you may be saying, “I have seen some female bodybuilders who are very muscular and look similar to men in their build.” The real reason they look like that is they are most-likely using exogenous testosterone injections and/or other anabolic steroids. When women use exogenous testosterone/steroids they may show signs of hair growth on the face and chest, increased muscle mass, a redistribution of body fat from a female pattern of storage to a male pattern of storage, deepening of the voice, and other effects. The point of saying this is that unless you are on exogenous testosterone or other anabolic steroids, you will not become big and bulky from lifting weights.

This is not to say that you will not gain any muscle, you will, but you will not gain muscle like a man. Instead, you will become toned and shapely.

Research & Studies

Studies have shown that men and women do not need to train differently.

If you are a woman and want to gain muscle and improve your shape and curves, then you are going to have to lift heavy weights. This means that instead doing endless reps with light weights, as the media often prescribes women to do, you need to lift some heavy weights and really challenge yourself! While performing high rep sets (15-20 reps) does have some benefit, it is not optimal to adding muscle mass.

Here is a very vague overview of rep ranges:

  • 1-5 reps = Strength
  • 6-12 = Hypertrophy
  • 12+ = Endurance

That is very superficial overview of rep ranges as there is a lot of crossover of adaptations between rep ranges. For example, many people grow lifting solely in the 1-5 rep range and 12+ rep range. But it gives you an idea of the weight you need to lift to grow; a weight that you can complete for at least 6 reps but not more than 12 reps.

Diet & Nutrition

Men and women do not need to train differently to see results, but what about diet? Should women eat differently than men? Not really. Men’s and women’s metabolisms are very similar except that women burn a greater ratio of fat to carbs than men. This may be one of the reasons women do well on lower carb diets. The main thing that needs to be adjusted is one’s total caloric intake. Women need fewer calories than men because men have more muscle mass and less fat (relative to total bodyweight) than women. The amount of protein, carbs, and fat will be dictated by the amount of calories one eats.

We have shown that women do not need to train or diet much differently than men. Then why do we always see women in gym performing hours of cardio and lifting the lightest dumbbells in the gym for endless reps?

This is most-likely due to not being informed, or even misinformed (by the media), about how women should train. What about diet? One of the most common breakfast meals recommended to women is yogurt and a banana. Now there is nothing wrong with eating a yogurt and banana, but where is the protein and essential fatty acids? If you are a woman trying to gain lean muscle, you will need to eat adequate protein and good fats (essential fatty acids). It is time to stop listening to the media and misinformed individuals and time to become educated and get results. In this article, we will go over some basic diet and training information and then direct you to where YOU can get diet and training help and direction!

Dieting for Women — General Guidelines

Before we get into the recommended diets for women trying to lose fat and gain lean muscle, let’s go over some general diet guidelines.

Calorie Control

The biggest factor in a diet is calories in versus calories out; your total calories will determine if you lose or gain weight. Eating too many calories will lead to fat gain. But if you don’t eat enough calories you will not gain lean muscle. Setting a target calorie intake and counting the amount of calories you eat each day is vital to losing fat and gaining lean muscle.

Macronutrient Manipulation

While your total caloric intake is the most important diet factor, the ratio of protein to carbs to fat can dictate whether the weight you gain/lose is muscle or fat. A diet that contains 80% of calories from carbs, 10% from protein, and 10% from fat will produce different results than a diet containing 40% of calories from carbs, 40% from protein, and 20% from fat.

Stay Hydrated

You should drink plenty of water every day. Try to drink at least eight glasses (or 64 oz.) of water per day. The benefits drinking water provides are optimal hydration as well as a feeling of “fullness” without added calories. Sometimes people will mistake thirst for hunger. Because of this, staying hydrated can also prevent overeating.

Quality Control

Choose fresh, wholesome foods over pre-packaged, processed foods. Packaged foods are loaded with preservatives, especially sodium and saturated fats, and often have high amounts of sugars, such as high fructose corn syrup.

You will be amazed at how fast you can lose fat just by packing meals from home rather than purchasing fast food or packaged foods. You also will save a lot of money!

Insulin Control

Insulin is the “storage” hormone. When it is secreted fat burning is blunted. By controlling insulin secretion by choosing low GI carbs you can decrease fat gain/increase fat loss. Stable blood sugar levels also improve energy levels and ones mood. All of our diets as based around insulin control, leading to leaner muscle gains with little to no fat gain.

Adequate Protein

In order to gain lean muscle you need to eat enough protein to sustain the creation of new muscle proteins. You may not be used to eating the amount of protein our prescribed diet recommends, but once you get into the groove you should not have any problems and will enjoy how full and satisfied you feel.

Essential Fats

Essential fatty acids (EFAs) are vital to the proper functioning on your body. Dietary fats got a bad rap due to the diet fads of the 80’s and 90’s, which promoted eating as little fat as possible, but in reality EFAs are needed by the body and are part of a healthy diet. Eating fats does not equate to getting fat. In fact, most EFAs help support the fat burning process and maintaining a lean body. Do not be scared to eat good fats. EFAs are not the enemy. Also, be sure to supplement with a QUALITY EFA product, such as Scivation Essential FA.

Women do not need to diet much differently than men. One metabolic difference between men and women is women burn a greater ratio of fat to carbs than men, which is the reason why women tend to do very well on a low carb diet. Due to this fact we recommend women follow a low-carb (not no carb) diet to lose fat and gain toned, lean muscle.

Curve Appeal—Exercises to Help Add Sexy Curves

What is the most common thing you see women do in the gym? Cardio. And if they do lift weights the pick up a 5 pound dumbbell and do endless reps. As we have discussed, women need to lift heavy, challenging weights just like men in order to gain muscle. While machines do provide sufficient stimulation to gain muscle, nothing can beat free-weight/compound exercises.

Now, we will go over a few free-weight and compound exercises that we will incorporate in the weight training presented.

Deadlifts

Deadlifts are a full body exercise, meaning it stimulates just about every muscle in the body. Deadlifts hit the legs, back, traps, abs, obliques, etc. Deadlifts are a must for building a fully developed body. If you don’t do them, you are selling your results short.

Squats

Squats are perhaps the most effective exercise you can do for overall leg development. Free-weight barbell squats are a compound exercise that hits the entire upper leg, quadriceps, hamstrings, and glutes. Like deadlifts, if you don’t squat you are selling yourself short. These are a must for sexy, toned legs.

Lunges

Lunges are great for targeting the glutes, hamstrings, and quadriceps. Lunges will help tighten up your legs and butt and give you the curves you want.

Pull-Ups

Pull-ups work the muscles of the back, biceps, and forearms. Most gyms have an assisted pull-up machine, so if you cannot do pull-ups with your bodyweight, this machine will allow you to do pull-ups with less than your bodyweight.

Dips

Dips work the muscles of the chest, shoulders, and triceps. Dips are a great exercise for overall upper body development, especially the shoulders and triceps.
Most gyms have an assisted dip machine, so if you cannot do dips with your bodyweight, this machine will allow you to do dips with less than your bodyweight.

For a visual demonstration of these exercises go to http://www.exrx.net

The 12-Week Workout Program

As we said before, women need to lift heavy, challenging weights in order to gain muscle. Lifting heavy weights will not cause women to get big and bulky like men because women produce a fraction of the testosterone that men do. When women begin working out, their goals are to tone up and gain shape/curves and following this program will accomplish just that! In this 12-week program, you will decrease the number of reps you complete and increase the load you lift as you progress. The number of sets per exercise stays the same, but the rep range changes.

Weeks 1-4

During weeks 1-4, you will be lifting in the 8-12 rep range. What this means is that you want to complete at least 8 reps but no more than 12 reps for each set. If you cannot complete 8 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 12 reps, then the weight is too light and you should increase the load.

<img

Weeks 5-8

During weeks 5-8, you will be lifting in the 6-8 rep range. What this means is that you want to complete at least 6 reps but no more than 8 reps for each set. If you cannot complete 6 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 8 reps, then the weight is too light and you should increase the load.

<img

Weeks 9-12

During weeks 9-12, you will be lifting in the 4-6 rep range. What this means is that you want to complete at least 4 reps but no more than 6 reps for each set. If you cannot complete 4 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 6 reps, then the weight is too light and you should increase the load.

This phase of the 12-week program is going to be very challenging and produce accelerated results.

<img

Exercise Tips: Form Over Ego!

We cannot stress enough how important it is to maintain strict form on all movements. This means stabilizing your body and contracting your abs so you isolate the primary intended muscles. For example, when doing a standing barbell curl, tighten your abs and do not rock or swing the weight. By tightening your abs, you stabilize your body and prevent momentum. This will also help condition your abs and save your lower back from injury.

Warm-Up Properly

You should perform 1-3 warm-ups sets before working a given muscle group. For example, I you are going to bench press 85 lbs for your work sets then do a warm-up set with 45 lbs (just the bar) and then a set with 65 lbs before trying to bench press 85 lbs.

Rest, Don’t Nap, Between Sets

We recommend 60-120 seconds of rest periods between sets. This allows your body to recover some of its expended ATP but is not so long that you lose the flow of the workout. Remember, the goal is to get in and out of the weight room in 30-45 minutes.

What if I Miss a Workout?

If you miss a workout, simply work your schedule so you get back on track. Do not skip a workout! You have three off days per week. If you miss Tuesday’s workout then try to do it on Wednesday and then get back on your normal schedule.

You now have a complete 12-week workout program. Next we are going to discuss a topic that will interest all women, why do trouble areas of fat exist?

Tricep, Thigh & Booty Fat: Why “Trouble Areas” Exist

Most women have “trouble areas” or places on the body where the most fat is stored and it is difficult to get rid of. In most women these areas are primarily the thighs, glutes (butt), and in some women the triceps (back of the arms) and “love handles”. After dieting to lose weight and tone up these trouble areas the last thing you want to do is regain excess fat. If you don’t keep your diet clean and controlled you will gain fat, and it will most likely be in these trouble areas. We will go over why these trouble areas exist and then outline a plan to keep these trouble areas lean and sexy while adding lean mass.

Simply put, some areas in the body have more receptors that block fat breakdown than receptors that increase fat breakdown. In men, these areas are the lower abs and love handles. In women, they are the thighs and butt. We will discuss the physiological factors controlling fat loss and then go over a stubborn-fat cardio protocol and then beneficial supplements for losing stubborn fat.

Stored Triglycerides—Body Fat We Want to LOSE

While all cells contain some fat, it is mainly stored in muscle (intramuscular triglycerides) and in adipose tissue (body fat). Adipose tissue is the body’s main fat storage site and the fat we all want to lose. Adipose tissue is divided into individual cells called adipocytes. These adipocytes hold stored triglyceride (1 glycerol molecule bonded to 3 fatty acids) droplets, which serve as a source of energy for the body. These droplets make up 95% of adipocytes’ volume. In order for this storage of potential energy (60,000-100,000 kcal) to be used and to LOSE BODYFAT (everyone’s goal), it must be mobilized through lipolysis (the breakdown of triglycerides).

Lipolysis involves splitting the triglycerides into a glycerol molecule and 3 separate fatty acids (FFA). Once the fatty acids diffuse (exit) from the adipocytes, they bind to plasma albumin (a protein in the blood) in order to be transported to active tissues where they can be burned. In order to lose body fat, the fatty acids must be burned!

Transport of FFA to be Burned!

Blood flow is of prime importance to the transportation of FFA away from adipocytes and through the circulation to active tissues where they can be burned. This is especially important during exercise where energy requirements are heightened.

Low blood flow could cause the accumulation of FFA within adipose tissue resulting in less available FFA to be oxidized and a greater chance of FFA to be turned back into triglycerides. It has been found that the stubborn fat areas (thighs and butt) have poor blood flow. Therefore in order to get rid of stubborn fat we must increase blood flow. What is the best way to increase blood flow? Exercise! In addition to this certain supplements can also increase blood flow (more on this later). Increasing blood flow throughout the body will assist in losing weight by transporting FFA to where they can be burned.

FFA Oxidation—Burning Body Fat

When the FFAs reach muscle tissue, they are transported into a muscle cell. Once in the muscle cell, the FFAs can re-esterfy (rebind) with glycerol to form triglycerides to be stored in the muscle or bind with intramuscular proteins to be used for energy production in the mitochondria. In the mitochondria, the fatty acids undergo beta-oxidation, meaning they are burned for energy.

We want the FFAs to be burned in the mitochondria. Increasing energy demands through exercise is the best way to accomplish but there are supplements that can help give you an extra boost.

Summary Thus Far

  • Stubborn fat areas are caused by a high density of Alpah2 receptors and poor blood flow
  • Lipolysis must be increased in order for FFAs to be burned
  • Blood flow to adipose tissue and transportation of FFAs away from adipose tissue is vital to fat loss
  • FFAs must be BURNED to body fat loss to occur
  • Exercise is the best way to increase blood flow to adipose tissue, transportation of FFAs, and oxidation of FFAs

Knowing these facts allows us to choose supplements that will assist in burning through stubborn fat. The next chapter will go over a cardio protocol that can help burn stubborn fat and then go over some supplements to help burn fat in stubborn areas.

The Stubborn Fat Cardio Protocol

We learned that NE/E activate the receptors that stimulate lipolysis (fat breakdown). Research shows that NE/E secretion increases with exercise intensity. In addition, as cardio duration increases fat utilization increases while carbohydrate utilization decreases. So we need to perform high-intensity cardio for a long duration of time to maximize fat burning. The only problem is one cannot maintain high-intensity cardio for a long duration.

So how can we overcome this while maximizing fat loss?

By doing the following: 10-15 minutes HIIT followed by 15-30 minutes of Low-Intensity Cardio.

High Intensity Interval Training or HIIT is training where you alternate between intervals of high-intensity and low-intensity exercise. An example would be sprinting all-out for 100 meters then walking for 100 meters then repeating. One cannot sprint at full intensity for a prolonged time because sprinting and any other form of high-intensity cardio utilizes the anaerobic energy systems, specifically the Phosphocreatine system, which power short-term activity. After going all out, one must rest and give the Phosphocreatine system time to “recharge”. Additionally after sprinting all-out a couple times you are going to start feeling fatigued. After 10 sprints you are pretty much worn out. While you might not be able to sprint at full speed anymore you can still walk and jog as the intensity is not as high as sprinting and other uses the aerobic energy systems.

Knowing this we can setup a cardio program to maximize fat burning:

  • 15 seconds all out followed by 45 seconds of low-intensity cardio
  • Repeat 10-15 times.
  • 15-30 minutes of low-intensity cardio

This cardio could be done on the treadmill, elliptical, bike, running track, etc. We usually recommend the elliptical machine as it is low impact and easy to change speeds. We also recommend doing the Stubborn Fat Cardio Protocol separate from weight training, either first thing in the morning (if training in the evening) or on off days from the gym. To start, we recommend doing the Stubborn Fat Cardio Protocol 2-4 times per week.

In addition, you can perform low-intensity cardio post-workout or on off days if Stubborn Fat Cardio is done on weight training days. This is optional, but will speed up fat loss. We recommend having at least one day a week completely off from all exercise.

The Stubborn Fat Supplement Stack

In order to lose that last bit of stubborn fat, you will have to diet and train more intensely. Sometimes that doesn’t work or is just straight up not possible. This is where specific dietary supplements that target fat loss come into play. We will now go over supplements that will help increase fat loss in stubborn areas.

Have you been working out and dieting consistently but you are not seeing the results you want? Are you starting to lean out, but you have some stubborn fat that will not go away? Most likely, this stubborn fat is on your hips and thighs. No matter how many lunges and squats you do, this fat just will not go away. Well, there is a reason for this. Women tend to store fat on specific areas of their body (hips and thighs) to the placement of specific receptors that make it hard to burn fat in those areas. Knowing this, PGN and its team of experts has developed Trimfat to increase fat loss and get rid of those stubborn fat areas once and for all! Read on to find out how you can be on your way to the tight, sexy body of your dreams!

Norepinephrine and Adrenergic Receptors

Body fat storage is controlled by many different factors ranging from diet to hormones to receptor density (the amount of receptors in one area). Of importance to this article is receptor density. Without diving to deep into the nerdy science stuff, a receptor can be looked at like a lock that a key (i.e. a hormone) fits into.

Adrenaline

The term “adrenaline” is commonly used to refer to the body’s excitatory catecholamines, Epinephrine (E) and Norepinephrine (NE), which are regulators of lipolysis (fat breakdown). NE and E acts on receptors called adrenergic receptors of which there are alpha (1 & 2) and beta (1, 2, & 3) subtypes. Activation of the alpha1 and beta-receptors is lipolytic (causes fat breakdown) while activation of the alpha2 receptor is anti-lipolytic (blunts fat breakdown). Stubborn fat areas have a high density of alpha2 receptors, making it harder for fat breakdown to occur in that area. If you are a women this means you have a large amount of alpha2 receptors in your thighs and glutes.

This is the reason why the fat in those areas are so hard to get rid of! In order to burn stubborn fat we must override the inhibitory effect of the alpha2 receptors. PGN Trimfat was designed to target stubborn fat areas in addition to providing an exercise and overall metabolic boost.

B Vitamins

  • Vitamin B6 (Pyridoxine HCl): 50mg
  • Vitamin B5 (Pantothenic Acid): 25mg
  • Vitamin B12 (Methylcobalamin): 100mcg

The B vitamins are essential to whole body metabolism, especially fat loss. We included the B vitamins in Trimfat to ensure your body has what it needs to burn fat at its full potential.

Cayenne Pepper

Cayenne peppers have been used for centuries as a folk medicine for stimulating circulation, aiding digestion and relieving pain (topically). Cayenne increases thermogenesis by dilating blood vessels and increasing blood circulation. Blood flow to adipose tissue is very important for the transportation of fatty acids to be burned. Increasing blood flow allows more fatty acids to be delivered to tissues where they can be burned. In order to lose body fat you must burn fat!

Caffeine USP

Caffeine, a plant alkaloid belonging to the drug class methylxanthines and is found in natural sources such as coffee beans, tea leaves, cocoa beans, and other plants, is the world’s most widely used stimulant. Caffeine is a Central Nervous System (CNS) stimulant shown to delay fatigue and improve cognitive performance.

Caffeine acts as an adenosine receptor antagonist. Adenosine decreases the release of stimulatory/excitatory neurotransmitters (i.e. norepinephrine [NE]). Therefore, blocking the adenosine receptor allows a greater excitation to occur by increasing NE’s ability to activate the adrenergic receptors. This means you will feel more energized.

Caffeine inhibits phosphodiesterase (PDE), causing a build-up of cAMP levels and greater effect of NE on fatty acid lipolysis. PDE blunts lipolysis; therefore inhibiting PDE allows lipolysis to proceed at an accelerated rate. The end result is there are more fatty acids available for oxidation after consumption of caffeine. Caffeine increases the release of fat from body fat stores so it can be burned, leading to fat loss.

Hordinine HCL

Hordinine increases the liberation of NE and also decreases its breakdown, leading to both faster and prolonged stimulatory effect from NE. Liberating NE and prolonging its activity will lead to more energy and greater lipolysis. Hordinine also inhibits the Monoamine Oxidases-B (MAO-B) enzyme, which is responsible for the breakdown of dopamine. Dopamine is a catecholamine involved in the regulation of appetite, mood, and other functions. Prolonging dopamine’s activity will lead to an improvement in mood and a decrease in appetite, both of which are beneficial while dieting. Hordinine gives you more energy, decreases your appetite, improves your mood, and increases fat loss.

Synephrine HCL

Synephrine is an amine found in the Citrus aurantium fruit. This fruit has been used in Eastern medicine for hundreds of years. Synephrine can increase ones metabolic rate and thermogenesis without any side effects on blood pressure or cardiovascular health. An increased metabolic rate means more calories are burned. Synephrine’s effect on metabolic rate lies in its ability to bind to specific adrenergic receptors, the ?-1.

This binding effect causes an increase in the body’s ability to metabolize stored body fat as well as a decrease in appetite.

Vinpocetine

Vinpocetine increases circulation and blood flow to the brain. Just like cayenne, vinpocetine’s ability to increase blood flow aids in the transportation of fatty acids to tissues where they can be burned.

Yohimbine HCL

Yohimbine is an alpha2 receptor antagonist. The catecholamine norepinephrine (NE) is released in times of stress and intense activity to increase the amount of available energy by releasing stores nutrients (i.e. fatty acids from fat cells). NE activates both the beta and alpha adrenergic receptors. Activation of the beta receptors increases fatty acid liberation from fat cells while activation of the alpha receptor inhibits liberation of fatty acids.

Yomhimbine blocks the alpha2 receptor, the receptor responsible for stubborn fat areas, from being activated. By blocking the alpha2 receptor with Yohimbine, the negative feedback caused by NE binding to the alpha receptors is reduced and fatty acids from those stubborn areas are released and now able to be burned.

Yohimbine has been shown to increase fat loss by increasing the amount of lipid mobilization and oxidation and blood flow to adipose tissue due to alpha2 antagonism. So Yohimbine addresses two of the fat burning principles we are trying to address: alpha2 receptor action and blood flow.

The TFI Blend was designed to increase fat release from fat cells so it can be burned, specifically stubborn fat areas, increase blood flow, and increase the fat oxidation.

Wrap-Up

Trimfat targets all of the fat loss pathways; Trimfat increases fat breakdown, increases blood flow so the fatty acids can be transported to tissues to be burned, increases the burning of fatty acids, and blocks the Alpha2 receptors which are responsible for stubborn fat. Using Trimfat will allow you to lose fat like never before and get rid of that stubborn fat! Say goodbye to hip and thigh fat for good!

Supplement Stack: Xtend + VasoCharge

Scivation has made pre-workout supplementation a thoughtless endeavor. Imagine if you could take the scientifically-proven, synergistic ingredients to guarantee you have all bases covered and to assure that you get the mind-blowing energy and unbelievable endurance to help you take your workouts to the next level.

Then imagine if you could fuel your muscles DURING your workout to encourage lean muscle growth and endless energy with enhanced recovery. If you’re like anyone here at PGN or Team Scivation, this is a dream come true. Time to stop dreaming. Scivation Xtend is the ULTIMATE pre, during and post workout formula ever created. It has even created its own category—Workout Nutrition™. Scivation VasoCharge, formerly known as VasoXplode, has become the standard in pre workout supplementation featuring Beta Alanine, NO Enhancers, Mental Performance Boosters and the VasoRush™ Blend. Scivation now gives it to you in one complete stack at an unbelievable price. The Scivation Workout Nutrition Stack™ is here, and it is time for you to get your swole on.

Q: What are two of the main causes of poor performance and lack of growth/progress for bodybuilders and fitness enthusiast?

A: Fatigue and increased protein breakdown (catabolism).

If you do not have the energy and drive to lift harder and heavier each workout then you will not grow. If you leave protein breakdown levels unchecked and allow muscle breakdown to occur during a workout then you will not grow. Without proper workout nutrition you will not grow and progress and the rate you could with sufficient diet and supplement strategies. Scivation has taken the guess work out of workout nutrition and created a supplement combo that will increase your energy and performance, delay fatigue, and decrease protein breakdown WHILE increasing protein synthesis (the key to muscle growth). It’s time to start taking your workout nutrition (pre and during workout) seriously and supplement with the Scivation Workout Nutrition Stack—Vasocharge + Xtend!

Scivation Vasocharge

We have formulated Scivation Vasocharge around ingredients that are scientifically proven to increase performance and lean muscle growth. Vasocharge contains synergistic ingredients that work together to take the results you will see to the next level and beyond.

  1. Creatine + Citrulline Malate: Synergistically increases performance
  2. Creatine + Beta-Alanine: Synergistically increases performance and lean mass gains
  3. Citrulline Malate + Arginine: Increases blood flow and amino acid deliver to skeletal muscle, leading to increased protein synthesis (muscle growth)
  4. Tyrosine + ALCAR + Caffeine + D,L-Phenylalanine: Increases energy and mental focus while delaying fatigue, allowing you to workout harder and longer.

Vasocharge is formulated to allow you to increase the intensity of your workouts while delaying fatigue, which results in greater progress being made. VasoCharge increases energy production and power output, decreases H+ accumulation and fatigue, and increases blood flow and the delivery of amino acids to skeletal muscle, making it an all-in-one pre-workout powerhouse.

Scivation Xtend

We have formulated Scivation Xtend to increase protein synthesis, recovery, and performance using a precise blend Branch-Chained-Amino Acids (BCAA), L-Glutamine, and Citrulline Malate. BCAA are a must have for workout nutrition. In summary, the metabolic roles of the BCAA Include:

  • Substrate for energy production
  • Substrate for protein synthesis
  • Precursor for the formation of other amino acids
  • Primarily Alanine and Glutamine
  • Metabolic signals (Primarily Leucine)
  • Stimulates protein synthesis through insulin secretion/activation of the PI3K pathway
  • Stimulates protein synthesis through activation of mTOR
  • Stimulates leptin expression in adipocytes through activation of mTOR

Xtend was formulated to give the body what it needs during exercise. As you exercise, the body increases the demand for various nutrients and if the body is not fed those nutrients, it must obtain them from other sources (i.e. breakdown of skeletal muscle to obtain amino acids).

Both BCAA and Glutamine oxidation/demand is increased during exercise. In order to meet this increased demand for BCAA and Glutamine, the body breaks down muscle protein. The goal of weight training is to increase protein synthesis. In order to gain muscle mass, protein turnover (protein turnover = protein synthesis – protein breakdown) must be positive. An increase in protein synthesis from weight training can lead to an increase in muscle mass. If we are increasing protein breakdown during training, we are decreasing the training session’s overall anabolic effect and limiting muscle growth.

Increasing Protein Synthesis

BCAA supplementation has been shown to not only increase protein synthesis, but also to decrease protein breakdown. By supplementing with Xtend during your workouts you are creating an ideal environment for muscle growth.

What all this means is ingesting BCAA primes your body for growth by increasing protein synthesis and energy production in muscle. All of these actions are beneficial to an athlete and should not be overlooked. There is endless research backing BCAA supplementation as part of one’s workout nutrition. In addition, the citrulline malate found in Xtend increases atp/energy production, delays fatigue, and increase blood flow and amino acid deliver to muscle and the glutamine promotes increased recovery. By supplementing with Xtend during your workouts there is no need to use those sugary sports drinks in order to recover. Xtend allows you to recover more quickly without the adding calories and sugar that can lead to fat gain.

Vasocharge + Xtend

By combining Vasocharge and Xtend pre-workout you prime your body for heightened performance and anabolism. Our pre-workout recommendation (taking 15 minutes pre-workout) is:

  • 1-2 Scoops Vasocharge
  • 1-2 Scoops Xtend

You should follow this up during your workout by sipping 2-3 servings of Xtend throughout your entire workout. This will ensure protein synthesis levels stay elevated and your body is primed for growth. While many people overlook the power of workout nutrition, with the Scivation Workout Nutrition Stack you can be ensured that your body has the nutrients and substrates it needs to performance better than ever and gain the lean muscle you never could before while supporting fat loss.

Protein Benefits and Requirements for Active Women

“Absolutely ridiculous!” This is what I thought aloud while reading a popular diet book for women. It was appalling. Yogurt, cereal, coffee and a glass of juice for breakfast. Where the heck is the protein!? Sure, yogurt has some, but not enough to sustain the energy, satiation and nutrition that an active woman needs. It is time to set the record straight. We need to take these old school, fairy tale diets and trash them! Just as we burned our bras in the 60’s for equal rights, let’s burn our old diet books and get with the program—Women NEED protein!

“You need protein to sustain muscle, energy and even promote fat loss,” says Jen Hendershott, two-time Ms. Olympia, Fitness International Champion and spokesperson for PGN Nutrition, makers of Whey Sensible.

The Protein Problem

Unfortunately, protein is a nutrient often downplayed when it comes to women’s diets. For some reason, many people seem to think women don’t need to emphasize protein in their diets, but I am here to tell you that we DO. Protein is made up of amino acids, the building blocks of many tissues in the body, including muscle. Certain amino acids are “essential”, which means the body cannot make them and they must be obtained through your diet. When you workout, you breakdown muscle tissue. In order to repair that muscle tissue and gain lean mass and become stronger, you must give the body protein to supply the amino acids needed for recovery. If you do not get enough protein in your diet your body will not have enough amino acids, specifically essential amino acids, to work properly and recovery from workouts. Where will it get these amino acids you are lacking?

That’s right, from muscle tissue! All that hard work will be wasted! In addition to being required to recover from workouts, protein and amino acids are important for many reasons, such as:

  • Supports immune system function.
  • Promotes healthy connective tissue, hair, nails and other tissues.
  • Supports energy levels.

Now that we know why protein is so darn important, let’s find out how much protein a woman needs.
The recommended daily allowance of protein for SEDENTARY adults is 0.8 grams per kilogram of bodyweight (0.8g/kg) or 0.36 grams per pound of bodyweight (0.36g/lb). One should note that the recommended protein ratio is the same for both men and women. But what about active women, do they need more protein than sedentary women? The answer is a resounding YES.

Protein Facts

The International Society of Sports Nutrition’s recently released its current stand on protein intake:

  1. Vast research supports the contention that individuals engaged in regular exercise training require more dietary protein than sedentary individuals.
  2. Protein intakes of 1.4 – 2.0 g/kg/day for physically active individuals are not only safe, but may improve the training adaptations to exercise training.
  3. When part of a balanced, nutrient-dense diet, protein intakes at this level are not detrimental to kidney function or bone metabolism in healthy, active persons.
  4. While it is possible for physically active individuals to obtain their daily protein requirements through a varied, regular diet, supplemental protein in various forms are a practical way of ensuring adequate and quality protein intake for athletes.
  5. Different types and quality of protein can affect amino acid bioavailability following protein supplementation. The superiority of one protein type over another in terms of optimizing recovery and/or training adaptations remains to be convincingly demonstrated.
  6. Appropriately timed protein intake is an important component of an overall exercise training program, essential for proper recovery, immune function, and the growth and maintenance of lean body mass.
  7. Under certain circumstances, specific amino acid supplements, such as branched-chain amino acids (BCAA’s), may improve exercise performance and recovery from exercise.” (Campbell et al, 2007)

From this we see that active women would benefit from consuming 2 grams/kg of bodyweight, which is about 1 gram/lb of bodyweight. For a 150 lb woman, this means that she needs 150 grams of protein per day. Ideally your protein should be spaced out throughout the day. If you eat five meals a day, this would be 30 grams of protein per meal (continuing with the example above).

So let’s put this number into action and outline and example diet. I will just list the proteins and not the carbs and fats because they will vary depending on your diet and goals.

  • Meal 1: 1 Cup Egg Whites
  • Meal 2: 1.5 Scoops PGN Whey Sensible (Whey Protein)
  • Meal 3: 4 oz. Chicken
  • Meal 4 (Post-Workout): 1.5 Scoops PGN Whey Sensible/Whey Protein
  • Meal 5: 4 oz. Fish (i.e. Tilapia or Salmon)

***Note each of the above protein amounts are about 30 grams of protein.

Good Protein Sources

  • Eggs and Eggs Whites
  • Chicken
  • Turkey
  • Lean Beef
  • Fish (tuna, tilapia, salmon, mahi mahi, halibut)
  • Protein Powders such as Whey Sensible by PGN Nutrition.
  • Tofu

There is no reason why you cannot hit your protein needs DAILY! With quality, low carb and fat protein powders like Whey Sensible from PGN, it is delicious and easy to whip up a fast shake and satisfy that sweet tooth at the same time. Dietary protein is very important in a woman’s diet. Women need the same amount of protein as men (adjusted for bodyweight). It is recommended that active women eat about 1 gram of protein per pound of bodyweight.

If you want to progress in the gym and reach your goals for the body of your dreams, eat your protein and don’t let anyone tell you that women don’t need to eat protein!

Putting a Complete Program Together

We have gone over a lot of information. To make things easy for you we will outline a couple sample workout and supplement schedules.

Schedule #1

  • Monday: Stubborn Fat Cardio (AM), Weight Training (PM)
  • Tuesday: Stubborn Fat Cardio (AM), Weight Training (PM)
  • Wednesday: OFF
  • Thursday: Stubborn Fat Cardio (AM), Weight Training (PM)
  • Friday: Stubborn Fat Cardio (AM), Weight Training (PM)
  • Saturday: OFF
  • Sunday: OFF

Daily Schedule (Mon, Tues, Thurs, Fri)

  • Upon Waking (6 AM): 1-2 Trimfat Supplement (optional)
  • Stubborn Fat Cardio(6:30 AM): Sip on 2-4 Scoops of Xtend during your cardio
  • Meal 1 (7 AM): 1 Cup Egg Whites
  • Meal 2 (11 AM): 1.5 Scoops PGN Whey Sensible (Whey Protein)
  • Mid-Afternoon Supplements (12 PM): 1-2 Trimfat
  • Meal 3 (3 PM): 4 oz. Chicken
  • 15 Minutes prior to Weight Training: 1-2 Scoops VasoCharge, 1-2 Scoops Xtend
  • Weight Training (5 PM): Sip on 2-6 scoops Xtend during your workout
  • Meal 4 (6 PM): 1.5 Scoops PGN Whey Sensible/Whey Protein
  • Meal 5 (9 PM): 4 oz. Fish (i.e. Tilapia or Salmon)

***On off days, your Trimfat can be taken in the morning and 6-8 hours later.

Note: Low-intensity cardio can be done post-weight training or on your off days when you don’t do the Stubborn Fat Cardio Protocol.

Schedule #2

  • Monday: Stubborn Fat Cardio (AM), Weight Training (PM)
  • Tuesday: OFF
  • Wednesday: Stubborn Fat Cardio (AM), Weight Training (PM)
  • Thursday: OFF
  • Friday: Stubborn Fat Cardio (AM), Weight Training (PM)
  • Saturday: Stubborn Fat Cardio (AM), Weight Training (PM)
  • Sunday: OFF

Daily Schedule (Mon, Wed, Fri, Saturday)

  • Upon Waking (6 AM): 1-2 Trimfat Supplement (optional)
  • Stubborn Fat Cardio(6:30 AM): Sip on 2-4 Scoops of Xtend during your cardio
  • Meal 1 (7 AM): 1 Cup Egg Whites
  • Meal 2 (11 AM): 1.5 Scoops PGN Whey Sensible (Whey Protein)
  • Mid-Afternoon Supplements (12 PM), 1-2 Trimfat
  • Meal 3 (3 PM): 4 oz. Chicken
  • 15 Minutes prior to Weight Training (4:45 PM): 1-2 Scoops VasoCharge, 1-2 Scoops Xtend
  • Weight Training (5 PM): Sip on 2-6 scoops Xtend during your workout
  • Meal 4 (6 PM): 1.5 Scoops PGN Whey Sensible/Whey Protein
  • Meal 5 (9 PM): 4 oz. Fish (i.e. Tilapia or Salmon)

***On off days Trimfat can be taken in the morning and 6-8 hours later.

Note: Low-intensity cardio can be done post-weight training or on your off days when you don’t do the Stubborn Fat Cardio Protocol.

Schedule #3

  • Monday: Weight Training
  • Tuesday: Weight Training
  • Wednesday: Stubborn Fat Cardio
  • Thursday: Weight Training
  • Friday: Weight Training
  • Saturday: Stubborn Fat Cardio
  • Sunday: OFF

Daily Schedule

(Mon, Tues, Thurs, Fri)

  • Upon Waking (15 Minutes prior to Weight Training): 1-2 Scoops VasoCharge. 1-2 Scoops Xtend
  • Weight Training (6:30 AM): Sip on 2-6 scoops Xtend during your workout

(Wed, Sat)

  • Upon Waking (6 AM): 1-2 Trimfat Supplement (optional)
  • Stubborn Fat Cardio(6:30 AM): Sip on 2-4 Scoops of Xtend during your cardio

(All Days)

  • Meal 1 (8 AM): 1 Cup Egg Whites
  • Meal 2 (11 AM): 1.5 Scoops PGN Whey Sensible (Whey Protein)
  • Mid-Afternoon Supplements (12 PM): 1-2 Trimfat Supplement (optional)
  • Meal 3 (2 PM): 4 oz. Chicken
  • Meal 4 (5 PM): 1.5 Scoops PGN Whey Sensible/Whey Protein
  • Meal 5 (8 PM): 4 oz. Fish (i.e. Tilapia or Salmon)

***On off days 1-2 Trimfat can be taken in the morning and 6-8 hours later.

Note: Low-intensity cardio can be done post-weight training or on your off days when you don’t do the Stubborn Fat Cardio Protocol.

Schedule #4

  • Monday: Weight Training
  • Tuesday: Stubborn Fat Cardio
  • Wednesday: Weight Training
  • Thursday: Stubborn Fat Cardio
  • Friday: Weight Training
  • Saturday: Weight Training
  • Sunday: OFF

Daily Schedule

(Mon, Wed, Fri, Sat)

  • Upon Waking (6:15 AM- 15 Minutes prior to Weight Training): 1-2 Scoops VasoCharge, 1-2 Scoops Xtend
  • Weight Training (6:30 AM): Sip on 2-6 scoops Xtend during your workout

(Tues, Thurs)

  • Upon Waking (6 AM): 1-2 Trimfat
  • Stubborn Fat Cardio(6:30 AM): Sip on 2-4 Scoops of Xtend during your cardio

(All Days)

  • Meal 1 (8 AM): 1 Cup Egg Whites
  • Meal 2 (11 AM): 1.5 Scoops PGN Whey Sensible (Whey Protein)
  • Mid-Afternoon Supplements (12 PM): 1-2 Trimfat or 2 scoops Xtend
  • Meal 3 (2 PM): 4 oz. Chicken
  • Meal 4 (5 PM): 1.5 Scoops PGN Whey Sensible/Whey Protein
  • Meal 5 (8 PM): 4 oz. Fish (i.e. Tilapia or Salmon)

***On off days take 1-2 Trimfat can be taken in the morning and 6-8 hours later.

Note: Low-intensity cardio can be done post-weight training or on your off days when you don’t do the Stubborn Fat Cardio Protocol.

Conclusion and Summary of Main Points

We have gone over a lot of information and hopefully helped you understand the way women need to diet and train in order to gain lean muscle and lose fat. To make things easy, we will now summarize the main points of this Women’s Bible.

  • Women will not get big and bulky from lifting weights, but instead lose fat and gain lean, toned muscles.
  • Women should lift weights just like men.
  • Women do not need to diet differently than men, but need to calculate their needed caloric intake based on their weight.
  • Women burn a greater ratio of fat to carbs than men and tend to do well on low-carb diets.
  • Calorie Control, Macronutrient Manipulation, Staying Hydrated, Eating Quality Foods, Insulin Control, Eating Adequate Protein and Essential Fats are all vital to a healthy diet and gaining lean muscle.
  • Stubborn fat areas are caused by a high density of Alpha2 receptors and poor blood flow.
  • Lipolysis must be increased in order for FFAs to be burned
  • Blood flow to adipose tissue and transportation of FFAs away from adipose tissue is vital to fat loss.
  • FFAs must be BURNED to body fat loss to occur.
  • Exercise is the best way to increase blood flow to adipose tissue, transportation of FFAs, and oxidation of FFAs.
  • The Stubborn Fat Cardio and Supplement Protocols are great ways to get rid of stubborn fat.
  • The Xtend + VasoCharge stack is the Ultimate Workout Nutrition Stack, making sugary sports drinks obsolete.
  • Consistency is the key to success. Create a workout schedule and diet and stick to it!

There you have it! It is time to put all this information to action and gain the sexy muscle and curves you’ve always wanted. Time to get your hottest body ever!

Authors: Katie Lobliner & Derek Charlebois B.S. CPT
References: www.scivation.com

POWERED BY:

Get 10% off, Use Code: FINISH10 - Sign Up Now!