Muscle Building
• Target problems or weak muscle groups. Work these specific muscles slightly more than your current program calls for. For example; if your triceps are lacking in comparison to your biceps, consider adding a triceps targeting exercise to your shoulder or chest day.
• Never miss a meal, never ever miss a training session. If your current program calls for chest day on Monday, for example, and you miss Monday, train chest on Tuesday. Continue this schedule until you can easily return to your normal schedule. You can consider utilizing scheduled off-days for these situations.
• Utilize as many solid, whole food meals as possible. Focus on lean proteins, essential fatty acids and complex carbohydrates. Keep powdered meal replacements or protein bars on hand to avert missing a meal.
• Do not forget light cardio or General Physical Preparedness (GPP) work during mass gaining cycles. The amount of calories burned will not impede muscle growth. In fact, studies show that the increase blood circulation will help with recovery and growth. Don’t forget to make it fun!
Fat Loss and Recomposition
• Eat slowly. Be sure to taste the food you are eating and take your time to enjoy it. This will allow for your body to begin digestion and signal your brain that you are getting “full”.
• If you feel as if you need a “cheat/treat” consider adding a small treat with your post-workout meal, after the meals’ completion. This will cut out an additional insulin spike and also help with digestion. Be sure to finish your scheduled meal before eating your treat, chances are you will already be full enough to opt out of eating it.
• Use smaller meal plates. Be sure to add your protein source first, followed by your healthy fat source, lastly your complex carbohydrate source.
• Make everyday situations into “cardio sessions”. If you are walking up stairs, for example, do not miss a step and keep a fast tempo. Also, consider a quick cardio break two or three times per day. This can range from simply getting up and walking around your office a few times to a ten minute jump-rope session before work.
• Think of shoveling snow or mowing your grass as a cardio session. Keep time and beat yourself the next time.
• Do not drop your meal schedule while eating out. For example, just because your party is ordering dessert does not mean you are obligated to do so. Ask for a side salad as an alternative. Additionally, do not be afraid to ask the server to “hold the butter”.
Additional tips
• If using a counter top grill, lay down aluminum foil and use olive oil spray before applying the food contents. This will dramatically reduce your clean up time.
• Be flexible. If you know you are going to be shopping all day, for example, pre-make a sandwich or salad and leave it in your vehicle. Do not give in to the temptations of the food court, even while ‘bulking’.
