Making Gains-Week One

Summer is just around the corner. We have just enough time to tighten up and get noticed…for all the right reasons. Too often, we wait until vacation is too close to make a change. Starting now, with a little effort, we can make a difference and enjoy summer more.

SupplementsToGo.com and WorldClassNutrition.com has decided to offer two goal-specific program guides in addition to the best supplements on the market! The first will be a fat-loss, “Tone and Tighten” and the second will revolve around gaining lean mass, “Making Gains.” Each will offer ten weeks of guidance in the kitchen and the gym and will offer specific product suggestions to help you maximize your results.

“Making Gains”

Week One

Step One: Diet
We aren’t talking about starving yourself or keeping all your favorites in hiding. This week, start by cutting your alcohol and fast food intake in half. Drastically changing your life style is not reasonable and is quite a shock on the body. Cutting your intake in half is a big step and makes you feel like you aren’t being deprived.

A good balance between protein, carbohydrates and fats is a must! Along with low fat proteins (i.e. chicken breasts, lean beef, egg whites, powders), whole grains (i.e. oatmeal, potatoes, rice), healthy fats (i.e. nuts, olive oil, MTC oil, Omega’s) you will want to incorporate more veggies, the good ones (i.e. broccoli, cauliflower, dark green leafs, green beans and asparagus).

Begin to remove processed foods and replace with healthy versions. There are many grocery stores that offer “pre-made” meals using fresh veggies, lean meats and whole grains. The excuses are gone!!

Over the next two months, we will decrease alcohol and fast food intake until it is down to “rarely” (no more than 1 meal/week). SupplementsToGo.com and WorldClassNutrition.com will teach you how to change your nutrition to make gains and offer recipe ideas.

Step Two: Exercise
Making Gains is all about putting in time in the gym. Hitting the weights and taxing the muscles.

This week, if you aren’t already, get into the gym! Rather you are just beginning or have been in the gym for years, there are things you can do to step up your routine and make gains.

Start by writing down where you are at now…track your progress so you can ensure you are making gains. If you aren’t, you can change up things to create success. A little note pad will do. Put the date on each entry along with the major lifts. You don’t have to write them all down. Be as specific as you desire, knowing the more you write, the better you will be able to compare later.

You will want to split up your workouts. Skip the full body workouts and get into the habit of having a chest/bicep, leg, back/tricep, and shoulder day (if you are on a 4-day split) or if you are on a 5-day split, give arms their own day!

Step Three: Supplements
It is hard to get in all the necessary nutrients from food, and sometimes we need something ‘easy’ to help get in the right nutrition, at the right time. We will offer weekly recommendations to help you along your way in your transformation.

This week make sure you are getting in all your nutrient needs. Here are some of the basics:
Multi-Vitamin: Animal Pak Vitamin Pack
Why you need it--the body has a hard time getting all the nutrients it need from food. Taking this a multi will help your body work and recover more efficiently from your time in the gym.
CLA: Primaforce Max CLA
Why you need it—CLA is a vital natural acid that has been proven over and over to help reduce body fat when taken daily.
Fish Oil: EFA Gold
Why you need it—Fish Oil or essential fatty acids are important in the bodies ability to consistently use nutrients for specific processes and help utilize more of your food intake (meaning less fat is stored). They are also great for hair, skin, nails and eyes.

We all have full days as it is and many do not have the luxury to hit the gym for twice-a-days. And, let’s face it, if we did have the time, that’s not how we would want to spend it. Let SupplementsToGo.com and WorldClassNutrition.com take some of the guess work out and help you make this summer different!