Best Practices for Weight-Lifting for Weight-Loss

Warm-up as if your weight loss depended on it. Because it does.

Too many fitness seekers skip the warm-up, justifying their inaction by claiming they don’t have time for a warm-up. The truth, however, is you don’t have enough time not to warm up.

In addition to increasing your heart rate and warming up your muscles, warming-up prepares the neuromuscular system to perform better, and the anaerobic system to recover faster. You also burn calories during the warm-up.

Start your warm-up with light aerobic activity and move into dynamic movement–squats, lunges, high knees, incline push-ups. Focus your dynamic movements on the muscles you’ll be using during the weights workout.

Focus on large muscle groups.

We all want nice rounded, defined biceps to go along with our sculpted calves, but isolating small muscle groups primarily won’t get you the body you want.

When it comes to fat loss, pull-ups, squats, deadlifts, lunges, hip thrusters, bench presses, and other exercises that engage large muscles group make weight loss happen. And don’t be fooled into thinking your biceps and shoulders will shrivel. They get a work out as well. The next time you do a pull-up, for example, notice how it’s not just the back that gets worked. You’ll feel it in your biceps or triceps, your shoulders, and your abdominals too. And try doing a squat without your calves getting worked. You can’t.

You don’t have to eliminate bicep curls or other exercises that focus on smaller muscle groups. You just need to focus on large muscle group exercises by doing them early and often in your workouts.

When does more weight mean less weight? When you’re working out.

This is where the “If I lift heavy weights I’ll get bulky” myth needs put to rest. Heavy lifting with fewer reps builds lean muscle. In addition to looking good, lean muscle raises your body’s metabolism, which allows for more efficient fat-burning.

Instead of lifting light weights 15-20 times, lift heavier weights 6-8 times. Make sure, however, that you are able to lift with proper form. If you can’t complete 6-8 reps with proper form, lower the weight, even if it means doing more reps at the lower weight. After all, you won’t lose any weight sitting on the sofa because you injured yourself due to bad form.

Rest between sets.

Don’t be in such a hurry. It’s hard to convince your brain that you’re serious and committed to cutting fat and building muscle when you’re in such a hurry to get through the workout.

To get more from your workout, take breaks between sets–approximately 30-90 seconds, depending on the exercise and your experience. In addition to having more energy to perform each rep with your best effort for optimal fat-loss results, taking solid breaks between reps help prevent injuries due to over-training.

You can’t out-lift your fork.

Don’t kid yourself. It doesn’t matter how awesome or frequent your workouts are if you undo it all with poor nutrition and over-eating. Up your protein intake and get rid of sugars, simple carbs, and saturated fats.

If you really want to dial up the workouts, cut the fat, and gain muscle, check out Bodies by Brandon. Brandon has a unique range of attributes you will not find in the typical personal trainer. His life is devoted to making you look and feel better than even you thought possible.

The post Losing Weight by Lifting Weights appeared first on Bodies by Brandon.

Let’s say you’re enjoying a nice steak. After you take a bite and swallow, the meat travels down to your stomach, where digestive acids begin to break it down. The bonds in the protein molecules are broken apart by digestive enzymes, turning the large, complex protein molecules into smaller, simpler chains called polypeptides. Finally, in the small intestine, digestive enzymes break up these chains into their smallest units: amino acids.

Amino acids can be thought of as the building blocks of protein molecules. All proteins are made up of a variety of amino acids, and proteins come in all shapes and sizes.

Human beings require 20 different amino acids in order to create all the protein our bodies need. From these 20 amino acids, our bodies create thousands of different kinds of proteins, all of them serving important roles in our bodies.

Although we can make most of the amino acids that we need, we cannot make all of them. There are nine amino acids, called “essential amino acids”, that our bodies cannot make. We must instead obtain these amino acids from our diets. Some essential amino acids include histidine, tryptophan, and valine. Some amino acids that our bodies are able to produce on their own include alanine, aspartic acid, glutamine, and glycine.

Unlike fat and sugar, our bodies do not have readily available stores of protein. We must consume protein every day, making sure to get all the amino acids we need. Long-term failure to do so may lead to muscle autophagy.

Generally speaking, protein-rich foods fall into one of two categories: those that contain a complete amino acid profile (i.e. all nine essential amino acids), and those that do not. The former are called “complete proteins”, whereas the latter is known as “incomplete proteins”. Examples of complete proteins include animal products such as meat, dairy, fish, and eggs. All plant foods, except for those derived from legumes, are incomplete proteins. Plant-based options for complete high-protein foods include beans, soy products, and nut butters.

Formerly, dietitians recommended paring different high protein plant foods together at a single meal as a way to consume all essential amino acids. It was thought that incomplete protein food items had to be eaten at the same time so that the body could create a complete amino acid profile. The Academy of Nutrition and Dietetics states that simply eating a variety of protein-rich plant foods (complete and incomplete) throughout the day can supply all nine essential amino acids, regardless if you pair proteins or not.

Many athletes choose to supplement their diets with isolated amino acids in the belief that doing so may enhance performance, recovery time, and stamina. So far, research into such claims has provided mixed results. Some studies seem to indicate that amino acid supplementation does improve performance, whereas many other studies find no noticeable increase in any of the variables that were looked at. The Journal of the International Society of Sports Nutrition offers a pretty comprehensive overview of the different types of amino acid supplements and their effects.

Regardless if you choose to supplement, you can still get all the amino acids you need as long as you consume a nutrient dense diet that meets your caloric needs.

The post What are Amino Acids? appeared first on Bodies by Brandon.

There is an ever-growing market out there for health foods and specialty drinks such as protein shakes or weight-loss shakes. It seems that there is a new protein drink on the market every single day. Many people believe protein shakes are a great recovery drink after a tough workout or sporting event, while other people use them as weight loss tools or meal replacements. While it’s true that protein shakes can be a great additional source of nutrients added to your diet, it’s also important to know which protein shakes are a quality drink and which are just full of junk while claiming they are of high quality.

What Should I Look for in Determining a Quality Protein Shake?

Since we have determined that all protein shakes are not created equal, then the question remains: What makes one protein shake better than another? That’s actually a great question. There are several things to look for when determining if you are choosing a “quality” protein shake that is actually providing your body nutrients and doing your body good. Some of the most important things to look at include the following:

• Filler Percentage: Consider what percent of the substance is just ”filler”. “Filler” is considered anything that is not either an amino acid or protein itself. These are generally powders that are mixed with water and consumed as a “drink”. The higher the protein content the better.

• Amount of Amino Acids: The amount and type of amino acids in the drink is important as these are what help rebuild the muscles that have broken down during an intense workout or sporting event. The more amino acids in a drink the better that drink or protein powder is going to help you recover from an intense workout as you build muscle back up with these chains of acids that string together to create proteins to help you rebuild.

• Sugar Levels: Considering how much sugar is in these drinks can also make a difference. Sugar is known to add weight as the body receives more than it can process and turns that sugar into fat.

• Quality & Yield of Protein: It needs to be considered what the quality of the proteins is that the person is getting from drinking the specific protein drink under consideration. Avoid any powders for proteins that give you gastrointestinal problems, bloat, etc.! Look for more than 50% protein yield from your drink. You are not paying for fillers, you are paying for protein, so get protein. That means if less than 50% of the mix is protein, skip it and move to something higher quality. Get the protein you pay for.

• Taste & Consistency: If the protein you are using is thick and sludgy, making it impossible to swallow it may be time to look for a new form of protein. If it tastes like chalk more than protein, it also may be time to look for a new protein. If it’s not palatable you are not able to consume it, and you won’t get the protein your body needs to recover from tough workouts or long sporting events.

In the end, check to make sure you are getting what you are paying for when you take your protein, otherwise start looking for a better brand!

The post All Protein Drinks Are NOT Created Equal appeared first on Bodies by Brandon.

Carbohydrates are one of the main sources of energy to the human body that is responsible for many vital bodily functions including energy transportation. Derivatives of carbohydrates also help in the various roles of blood clotting and boosting the immune system. Carbohydrates clearly play vital roles in the human body, but the question for people trying to stay in top shape is: How many carbohydrates does my body need for training and how many should I consume?

Kinds of Carbohydrates:

There are two main types of carbohydrates: simple carbohydrates and complex carbohydrates.

Simple Carbohydrates are primarily the refined and processed, sugar-based carbohydrates that are not healthy options for the body. These include the carbohydrates found in foods like candies, table sugars, syrups, white bread, and soft drinks, but can also include starchy items like white potatoes. 

Complex Carbohydrates are the types of carbohydrates the body can turn into glucose (sugar) and use for energy. These carbohydrates can help boost your energy levels during workouts and other daily activities. These include the carbohydrates found in peas, beans, whole wheat bread, whole grain pasta, brown rice, and vegetables to name a few.

What Kinds of Carbohydrates Does the Body Need?

Plain and simple: Simple Carbs offer the body little-to-no nutrition value. Period.

Complex carbohydrates (in the appropriate portions) will fuel your workouts without growing your waistline. Complex Carbohydrates provide more than just energy for your workouts, they also provide many other key nutrients to your body including vitamins and minerals as well as a great source of dietary fiber.

How Many Carbohydrates Should I Consume?

The real question for most fitness-minded individuals is: How many carbohydrates should I consume? The common myth that carbohydrates will “ruin” your progress in fitness is largely a false narrative. Actually, a proper intake of good (complex) carbohydrates over the long-term can help aid your fitness potential.

Keep in mind that the “average” American eats about 300 grams of carbohydrates a day based on a 2000 calorie diet. The problem with the “average” American diet is not how many carbohydrates they eat but the fact that most of those are simple carbohydrates from poor sources of nutrition such as soft drinks, white potatoes, white bread, or sweets.

When focusing on fitness, your carbohydrates should come almost exclusively from the complex carbohydrates category. A diet “moderate” in good carbohydrates is ideal for most fitness-minded people. This means based on a 2000 calorie diet that you should be consuming between 100-150 grams of good carbohydrates. That’s about 1/3 to 1/2 of what most Americans will consume in a day.

Of course, if you are competing in physique competition or bodybuilding show that will change. During the weeks leading up to the competition, you will reduce your carbohydrate intake much more drastically than to a “moderate” level. Even during “off-season” many bodybuilders or physique competitors live in the “moderate” carbohydrate intake phase.

The Takeaway:

Remember, all carbohydrates are not your enemy. The good ones help your body turn glucose into energy which can help fuel your workouts as well as your daily life. It’s how many carbohydrates you are taking in and if they are good or bad carbohydrates. Many people think they need a lot more carbohydrates than their bodies really need. Moreover, they eat the wrong kinds of carbohydrates. This is where people really derail their own diets.

Simple carbohydrates simply have no nutritional value and should have a limited place, if any place, in the diet of someone aspiring to be fit and healthy as they can be.

Complex carbohydrates in moderation are the key to your success!

The post Carbohydrates 101: The When, Where, & Why appeared first on Bodies by Brandon.

 Lean Beef: Not only is beef high in protein, but it also contains B-vitamins, iron, and zinc. All of these are essential for muscle growth.

Chicken: Like beef, chicken is high in protein, though it is lower in fat than beef. Chicken is also a great food to eat regularly simply because you can prepare it in so many ways.

Salmon: Salmon is high in protein, though its most notable health benefits come from the high levels of omega 3s it contains. Omega 3s are shown to improve heart and brain health, and even assist in muscle growth.

Eggs: Eggs are often called a “perfect protein” because, along with high levels of protein, they also contain all nine essential amino acids, which are necessary for muscle growth, recovery, and maintenance.

Quinoa: Like eggs, Quinoa is packed with protein and all nine essential amino acids. This South American grain is also rich in iron, fiber, and magnesium, and is known for being easy to digest.

Almonds: Almonds are full of protein and healthy fats. They also contain a high level of vitamin E, an antioxidant that will help you to recover more quickly from your workout.

If you want to build muscle, a protein-rich diet is essential. There is much more to consider, however, when designing your muscle-building meal plan. A diet utilizing many of the foods listed above, along with a focused training regiment, will lead to big muscle gains as you work to develop and maintain your dream body.

The post 6 Foods You Should Eat For Building Muscle appeared first on Bodies by Brandon.

So, what is it? HIIT is a cardiovascular strategy alternating short periods of intense anaerobic exercise with longer recovery periods. There is no traditional amount of time for you to interval train, and most athletes accomplish what they’re after in less than thirty minutes! Although they are generally associated with sprinting, HIIT exercises are anything cardio-related. If you hate running, try jumping rope or cycling as hard as you possibly can.

Studies show that there is more to high-intensity interval training than just spicing up your cardio game as well. Compared to traditional cardio, HIIT trainers showed significantly higher maximum oxygen consumption (V02 max%). HIIT also burned more calories than traditional cardio in a shorter duration of time and kept the body’s metabolism more revved up for a longer period throughout the day, meaning that even once you’re resting, you’re still burning more calories than you would be if you had just ran a few miles.

So the next time you’re staring at that dreaded treadmill in the corner of your apartment or gym, consider turning away from it and sprinting as hard as you can for thirty seconds or so! Work like your life depends on it, then relax. You’re going to get more benefits out of it than you ever imagined with your traditional boring cardio workout, and you’re going to have more fun doing it. Leave that treadmill sitting in your dust.

The post Making Cardio Not so Boring! HIIT (High-intensity Interval Training) for Quick Fat Loss appeared first on Bodies by Brandon.

Ginger

Fresh ginger, which has a pale brown color and yellow or gold flesh, has a warm spicy flavor. It is a very popular spice in many types of Asian cuisine. Try grating it in your next stir-fry!

Basil

I’m not talking about those sad little dry leaves you bought in the spice section, fresh basil is a really delicious herb that will take your Italian style dishes to the next level. You can chop it up into fine ribbons and add it to whole wheat or quinoa pasta, zucchini noodles, or get creative and make your own cauliflower crust pizza with fresh basil. Additionally, basil is a common ingredient in Thai cuisine so if you are an adventurous cook, try adding it to your next Thai inspired dish.

Dill

Dill has a unique flavor that is aromatic and sweet and can spice up a large variety of recipes. I like to add it to chicken salad, put it on top of salmon, or mix it with yogurt and cucumber for a delicious and refreshing tzatziki sauce. This is one herb you can really get creative with.

Cilantro

Cilantro isn’t just green stuff to pick off your taco, it adds a cool and refreshing flavor to dishes. It is common in Mexican cuisine but is also delicious in curry. Garnish your next low-cal taco bowl or add it to homemade salsa.

Fresh herbs add a lot of interest to your meals without adding anything you don’t want, in fact, fresh herbs can boost the health value of your meals. Ginger, for instance, is said to calm an upset stomach and improve blood flow. If you are still eating boring health food after these tips, that’s on you.

The post Herbs and Spices That Can Give Your Favorite Foods a Low-Calorie Kick appeared first on Bodies by Brandon.

All fats provide fatty acids for our blood, energy for our bodies, and keep our skin soft, but certain fats are typically thicker and are not broken down by our bodies as well. The fats that we all think of as tasting so delicious are generally saturated–that is, they have single bonds of hydrogen between their glycerol molecules. They’re easy to identify as well, being solid at room temperature. 

Unsaturated fats are generally healthier than saturated fats and can combat cardiac disease by lowering LDL in the blood. The American Heart Association recommends a combination of monounsaturated and polyunsaturated fats to keep HDL elevated while lowering LDL. Unsaturated fats are easy to spot because they have a lower viscosity at room temperature; they are fluid at room temperature. Good examples of unsaturated fats are olive and avocado oil. Many think that coconut oil is healthy to consume, but according to the AHA, it is best used topically as it is saturated and is hard on the heart. Unsaturated fats can even promote weight loss as they provide fuel for the body that can help power through that workout!

Fat is an important and completely necessary part of a healthy diet. It has irreplaceable benefits in the body and we simply cannot survive without it, but too much of anything is bad, of course. As with everything in life, moderation is key. Educate yourself about your diet and you can enjoy this delicious part of a diet without feeling bad about it!

The post Fats are not the enemy! Healthy fats that help you lose weight and other benefits appeared first on Bodies by Brandon.

The Strength Continuum is a framework for building muscle where strength and endurance are both looked at for defining the relationship between weight, reps, and training outcomes. Strength in a one repetition maximum (1RM); endurance is the ability to lift a certain amount of weight over time. Low repetitions with heavy weight increases strength while high reps with a low weight increases endurance, but, following the concept, strength transitions to endurance, no matter the weight or rep started with.

So, lifting that light weight a thousand times a day for so long and you will inevitably end up stronger, and lift that heavy weight a few times a day and you will inevitably end up with more endurance. That doesn’t mean that there aren’t benefits to analyzing your goals before you begin though. Are you conditioning for a specific sport? Are you working out for aesthetic purposes only? How is your nutrition? Asking yourself these questions before you begin training will give you more of an idea of how your training program should look.

After hanging around with us here at Bodies by Brandon, you will learn the most practical way to meet the goals that you are trying for.

The post High reps and low weight or low reps and high weight – that is the question. appeared first on Bodies by Brandon.

Spotify

Check out Spotify’s selection of playlists. Simply create an account or login. Next search “workout playlist” in the search bar. It will come back with many results for all kinds of genres of music. If you are a fan of rock music, check out this playlist. It features classic and contemporary rock with artists like Red Hot Chili Peppers and AC/DC. 

Amazon Music

If you are an Amazon Prime subscriber, you have to check out there wide variety of workout playlists. They have a whole category devoted to these playlists in their playlist selection. Fans of Hip-Hop should check out this playlist. Kendrick Lamar, Meek Mill and Big Sean are just a few of the artists you will hear.

YouTube

If you do not feel like making an account on a service, YouTube is a good bet for multiple playlists. Again simply search for any variant of workout playlist: running playlist, yoga playlist or any other activity you may be doing. There will be many results with numerous curators. You are sure to find something that pleases your ears while you are working out intensely. If you are a fan of upbeat pop or EDM music, take a look at this playlist. It has everything from Katy Perry to Avicii featured on it.

There is a workout playlist that will be perfect for anyone to stay active. Use your newfound searching skills and find the right one for you!

The post How to Find Great Music Playlists to Keep You Pumped in the Gym appeared first on Bodies by Brandon.