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Articles Tagged: fitness goals

3 Mass-Gain Recipes for the Alpha Athlete, Pt. 2

Intro by Coach B: Continuing our bulking recipe series from last week (see part 1 here), this week’s installment includes 3 all-new recipes for your mass-gaining pleasure.

Remember, if you want to get big, all the weight lifting in the world won’t amount to anything if you’re not in a calorie surplus. Many guys spend so much effort trying to find that magical combination of exercises, sets, reps and/or weekly routine splits, while completely ignoring their calorie intake and falling short of a surplus each day (or at least, many times per week).

They then scratch their head wondering why they can’t grow. But if you think about it logically, it makes sense. Without excess calories, your body has nothing to make new tissue with. It can’t spontaneously appear from the ether… muscle gain (like fat loss) is a byproduct of energy balance and without the energy balance in your favor, you’re on the road to no gainz, baby.

So grab your fork, do a few jaw stretches and get ready to put away some serious calories.

Article Series: Part 1, Part 2, Part 3, Part 4 and Part 5
Continue Reading 3 Mass-Gain Recipes for the Alpha Athlete, Pt. 2 »

3 Mass-Gain Recipes for the Alpha Athlete, Pt. 1

Intro by Coach B: Small guys gotta eat big to get big. One of the biggest hurdles hard-gainer guys face when it comes to gaining and retaining mass is simply eating enough without feeling like they’re going to explode like the Michelin tire man sitting on a pin.

Luckily for you guys, recipe-maker-extraordinaire and resident coach Tracy has drummed up a series of high calorie recipes that taste awesome, are easy to hork down and have macros designed for maximum performance and accumulation of lean mass—in other words, high carbohydrate, moderately-high protein and moderately-high fat.

Also, these recipes pack a nutritional wallop so they’re exponentially better than eating a bunch of crap like Pizza Hut, McDonald’s or another form of fast food that tends to make up the majority of the hard-gainer’s diet.

Without further ado, here’s the first three recipes. We will update the blog with many more recipes in future weeks so you guys have a large variety to choose from and can still be confident that you will get the calories in each day that you need.

Article Series: Part 1, Part 2, Part 3, Part 4 and Part 5

Continue Reading 3 Mass-Gain Recipes for the Alpha Athlete, Pt. 1 »

Dangerous Curves Ahead: How to Build a Better Butt

It seems like lately, it is all about the bum–it has taken over the internet, literally. This booty-licious trend is one that I actually like. I mean, what female wants a flat, flabby behind? None that I know of! Sure, some abs and biceps will look nice and probably fill out your clothes well–but ladies, you need some curves. The backside is where it’s at… am I right?

Having a great behind isn’t only something to be achieved by professional fitness competitors or models anymore. Every woman on the planet wants one. It is an essential part of our female physique, so it’s important for us not to ignore it. I am pretty sure that most of the time when you check your Instagram feed, you see women who embrace their curves, especially if they’ve worked hard for them.

I am constantly flooded with questions from females asking, “Lucy, how can I get a nice butt?” Well, there is definitely more to it than just genetics, and believe me that when I say that for my own rear, I have put a ton of work into it! This didn’t just happen overnight… and I wasn’t simply blessed with good genetics–I had to bust my ass for my results (no pun intended). Continue Reading Dangerous Curves Ahead: How to Build a Better Butt »

Is Coffee Good or Bad for Me?

There is a lot of debate surrounding coffee and caffeine consumption in relation to weight loss. There clearly is no single answer as to whether it is good or bad for you, since there is plenty evidence for as well as against the claims that coffee is good/bad for one’s health.

Coffee has been around for a long time, so it’s become a big part of our daily routine. Not only do we consume it for its rich, aromatic taste, but many times it is consumed for purposes such as a simple pick-me up or for a pre-workout boost.

Drinking coffee has become even more popular as big companies such as Starbucks and Dunkin’ Donuts have developed full menus of various flavors and recipes so that even those of us who don’t enjoy traditional coffee can still get our fix. We are constantly offered new coffee drinks from them, but what we often seem to overlook is that those coffee “drinks” can offer much more than what we are actually asking for, and I am not talking about getting more of what you want for your dollar here. Continue Reading Is Coffee Good or Bad for Me? »

3 Reasons Why Having Good Glutes is Important

We all know the saying, “They ain’t never wrote a song about a small ass.” Having a good backside is something that others notice and appreciate (and that appreciation seems to be trending more and more in recent years), but most people don’t realize the full extent of the benefits there are to having one.

While most people assume that a nice butt is due to genetics, the great news is that through intelligent training, anyone can attain a nicer rear end, no matter what their starting point. In our last article, we touched on some of the most ineffective glute exercises (that for some reason are also the most popular), and in our next article, we’re going to discuss what we consider to be the best exercises for the butt based on real results we have gotten with our athletes.

Here at Training Ground TransformationNATION in our FitCAMP and StrengthCAMP programs (and of course, our seasonal GluteCAMP speciality program), we focus a large amount of attention on coaching athletes on how to properly use their glutes in most of the movements that they do to help them develop the best booty possible that will give them all of the benefits I am about to share with you. Continue Reading 3 Reasons Why Having Good Glutes is Important »

Body Rehabilitation for Hair Stylists, Pt. 2

Last week I discussed a brief overview of the most common postural issues that is a common pattern amongst folks in the hair industry, as well as the reasons why it’s so prevalent in this particular demographic.

I can hear you saying, “Alright dude, I get it, I’m screwed up. But what the hell can I actually DO about it?” Well, let’s get into that…

What Can I Do About It?

I’m going to break up your rehab regimen into 4 categories: foam rolling/trigger release, stretches, strengthening exercises and occupational/lifestyle changes. I’ve put them into more or less “chronological order” in that you should perform the foam rolling first, then the stretches and then the strengthening exercises (and in general, make the occupational and lifestyle changes as well).

For best results, you should perform the following exercises in each category every day—with the exception of the strengthening exercises, which you should perform 2-4 times per week. Continue Reading Body Rehabilitation for Hair Stylists, Pt. 2 »

The Top 4 Most Overrated Butt Exercises

When Sir Mix-a-Lot famously stated, “I like big butts and I can not lie”, he was speaking for the majority of men and what they find attractive in this day and age: big booties! So, since the booty is the “bump that’s in,” how can we achieve it?

Like most aspects of the fitness industry, the real answer–lifting heavy with the tried and true exercises–has been bogged down in a mire of fancy, pointless and underwhelming fluff that is designed to appeal to our natural tendency to seek out the path of least resistance (pun intended) with most of the things we do. In this case, the prospect of flailing one’s leg around and barely breaking a sweat sounds a lot more appealing to many people than getting under a barbell and lifting at the limits of one’s ability.

However, if your goal is to actually transform your glutes and build a powerful, sexy and impressive derriere, there is no other way to accomplish it. Performing moves like the ones I have singled out below will do nothing but waste your time–time that could be spent performing effective exercises to shape and tone your glutes! Continue Reading The Top 4 Most Overrated Butt Exercises »

Body Rehabilitation for Hair Stylists, Pt. 1

Welcome to the first of a two-part series I will be doing on the topic of postural distortion patterns (in layman terms, bad posture that causes pain) that are commonly seen in hair stylists (part 1) and what to do about them (part 2).

Why am I singling out hair stylists? To be honest, I just happen to know a lot of them, and because I am a coach by trade, I tend to notice people’s posture as we’re interacting. I have seen significant similarities in the postures of most, if not all, of the hair stylists that I know, and others who I’ve observed at the salons I’ve gotten my hair cut at.

The truth is, while this information is being geared towards hair stylists in particular, anyone with postural issues can implement the advice in this series to help reduce pain, while also improving what they look like and how they move. Continue Reading Body Rehabilitation for Hair Stylists, Pt. 1 »

At-Home “Sport Flexibility” Routines for Posture Improvement

The quality of your movements will only be as good as your body posture. In other words, if you suffer from muscle imbalances, those imbalances are probably going to translate into movement compensation during exercise. If you find that you’re unable to perform certain exercises correctly, or experience pain when going through the movements, chances are that you’re suffering from muscle imbalances.

The truth is, anyone who is active is at risk for developing postural issues, and the very best way to mitigate this risk is to establish a consistent, effective flexibility routine.

We like to call our take on flexibility training, “Sport Flexibility” because our focus is on maximizing our athletes’ ability to move and perform in the athletic training environment here at the TransformationNATION. As such, our focus isn’t on flexibility just for its own sake, but as a means to an end for maintaining a healthful and superiorly-performing body. Continue Reading At-Home “Sport Flexibility” Routines for Posture Improvement »

Weighing Yourself on a Daily Basis: Good or Bad?

Weighing yourself is one of many ways to keep track of the progress you have been making. Not only is this quick, is it also very easy to see where you are, how far you’ve come and how far you have to go. A lot of us ONLY use the scale to see progress (or lack thereof) but is this the only way to measure, or even the best?

There are a few other ways you can use to measure your progress, which don’t necessarily focus on a single number–as we all know, we sure can get caught up on that number on the scale. This is especially true when the number doesn’t change as we were expecting… but does that actually mean we haven’t made any progress? Continue Reading Weighing Yourself on a Daily Basis: Good or Bad? »