Last weekend, while I was in Columbus, Ohio, I got to hang out with my good friend and fellow nutrition coach Kyle Leon. I’m always amazed to see how knowledgeable this guy is. He opens my eyes on different aspects of nutrition every time we talk. That’s why I like to share his knowledge with you guys!
I just posted a new video above. In In this video, Kyle shares 3advanced nutrition techniques to get more muscle mass onto your body, without the packing on ugly body fat that covers up your abs when trying to build muscle.
These tips, especially the second one, will help you build muscle as fast as humanly possible – week after week –until you don’t recognize the body starring back at you in the mirror.
Hope you’ll enjoy that killer free info Kyle is sharing with us. Really cool for a guy who usually charges thousands of dollars for nutrition consultations.
But again I’m more than happy to hook you up with the best pros in the business
After you watched the first video above, check out this other video, and Kyle will explain the 3 BIGGEST mistakes you must address if you want to build NATURAL muscle while keeping your abs ripped.
Last week, I spent a few days in South Beach Florida, and I’ll be honest, I didn’t go to the gym that week. Instead my morning routine was composed of Hybrid Cardio Complexes.
Hybrid Cardio Complexes are designed to be done at the end of a real workout or on their own (you would just do more circuits if you do them on their own).
This Hybrid Cardio Complex is very simple:
10 Jump Squats
10 Burpees
10 Power Pushups
5 min Run
(Do this circuit 3-4 times post workout or 5 times on its own – take 1 min rest between circuits)
I like to incorporate Hybrid Cardio Complexes post workout.
As you see this one is composed of bodyweight and basic cardio. But feel free to use light weights for resistance if you have some on hand.
It’s worth saying again, don’t use too much resistance. Do not rest between exercises. Take a 1-minute rest between circuits.
Goodbye traditional boring cardio, hello Hybrid Cardio Complexes
I’m in Tampa, Florida right now, visiting my good friends Mike Westerdal and Elliott Hulse….
2 days ago, I went training at Strength Camp, Elliott’s gym.
Mike is an Ex-Pro Football player and competitive powerlifter, so a pretty powerful and conditioned guy. I’m in pretty good shape myself as well, but this time, we got our butts kicked by Elliott Hulse and his prowler!
Listen to their comments, it’s really funny!
Now I don’t want to hear you say that I don’t get out of my comfort zone to give you cool videos!!
As you go about your goals to build up more lean muscle mass, there’s one meal of the day that you simply cannot look over – breakfast. You’ve heard it time and time again, ‘breakfast is the most important meal of the day’. And it is!
Getting your body started first thing in the morning though will prime you to start the muscle building process early on and make sure that you have a full supply of energy all day long.
Let’s go over a few of the important factors you should be considering when coming up with your muscle building breakfast meals.
Why Breakfast Is A Must ?
When looking at why you need breakfast, not only is it going to help ensure that you’re able to reach your calorie requirements for the day to build that lean muscle mass, but it’s also going to help prevent your body from moving into a catabolic state.
Since you’ve just spent the last seven or eight hours fasting, you need to get some amino acids and glucose into your system. If you skip this and begin your day without it, you could start using up your lean muscle for fuel.
Furthermore, creating a breakfast that has the perfect blend of the three nutrients – carbohydrates, proteins, and fats, will ensure that your concentration and focus level is high so that you are able to work or study effectively.
The On-The-Go Solution
One of the biggest problems that people face when it comes to breakfast however is a lack of time. You’re incredibly rushed first thing in the morning and the last thing that you feel like doing is waking up earlier to get in some cooking time.
When this is the situation, don’t let yourself skip the nutrition you need. Instead, consider a liquid breakfast meal. It takes just two to three minutes to whip up a well-balanced protein shake that you can then take with you on your way to work or school.
For anyone who is serious about getting muscle building results, you will find a way to get these nutrients in. A super shake like my famous Banana Bread Shake is always is the perfect option for those with busy lifestyles.
Selecting The Perfect Food Choices For Breakfast
So which foods should your breakfast meal consist of? Which are going to be healthiest for both muscle mass building as well as keeping your energy levels stable?
Ideally you want to get in a mixture of carbohydrates, proteins, and healthy fats. This will ensure that you aren’t missing out on anything that the body needs to function optimally.
This is a quick and easy “High Protein” honey-mustard salad dressing recipe.
This is recipe will give you about 5 Tbsp of dressing.
Here is what you need:
3 Tbsp Greek yoghurt
1 Tbsp Dijon mustard
1 Tbsp pure natural honey
1 Tbsp lemon juice
Pinch of dried parsley
Each Tbsp of dressing is about 2-3g protein and 2-3g carbs, and 0g fats, for a total of about 20 calories (all depending on how big your Tablespoons are )
Make sure to give it a try!
Leave your comments below and if you have your own secret salad dressing recipe, feel free to share with us!
My friend Bryan Kavanagh showed me some pretty cool workout ideas when I was in Dublin last week.
In the 2 videos above, Bryan is putting me through 2 quick and effective workout finisher routines.
This is exellent to ”finish up” your muscles after a workout! Moreover, it’s a little extra workout within the workout that will allow you to stimulate more muscles and as well as boost your metabolism when you perform these finishers in an intense fashion!
Basically, you can look at these workout finishers as extra muscle and metabolic stimulations.
Whole Body Metabolic Workout Finisher #1
- Single arm floor presses – 10 reps per arm
- Alternate single arm rows – 10 reps per arm
- Jumping split squats – 10 reps per leg
Repeat routine 4 times after your workout
Upper Body Metabolic Workout Finisher #2
- Kneeling lunberjack presses – 10 reps per arm
- Single arm lat pull downs- 10 reps per arm
- Modified front squats – 10 reps
Repeat routine 4 times after your workout
You can use these finishing techniques with the current workout you’re following. Trust me, you won’t regret incorporating those regualrily after your workouts!
Let me know what you think! Have you ever tried workout finishers before? What’s your favorite finisher?
Let me know by leaving your comment below! Talk to you there!
I use this workout on a regular basis when I want to push myself, and I love it!
This style of workout is easy: use a weight you can do about 25 reps with, go to failure, take about 30 seconds rest and repeat until you reach 100 reps.
You can do this for 2 or 3 exercises during a workout, if you can do it of course J I know I usually do 3 x 100 reps when I workout like this. I did up to 4 sets, and sometimes I can only do 2… It is a very hard workout and some days it’s harder than other…
What I really like, is that when you do the “100 reps” method you stimulate each and every muscle fibre in the muscle group you are training. That is so because during the long time of work the overworked muscle fibres stop working, which causes other muscle fibres which were firstly excluded from the workout process to start working in order the movement to continue ultimately resulting in greater muscle growth.
Also, the fact that it is very intense will definitely help you burn more calories and will boost your metabolism.
In this video, I’m challenging my Irish buddy Bryan Kavanagh! It’s been a week and I’m pretty sure he’s still sore!
Make sure to give it a try and let me know how you like it. It’s really a killer workout that you can even incorporate it to your current workout to break the routine!
Today I’m showing you how to prepare quick and easy Mini Muscle Meat Loaves.
As you will see, it’s a very simple recipe that only requires about 4-5 minutes of prep time and clean-up time is about 2 minutes (and we all know how important it is to have a fast clean-up time ).
That recipe is perfect for any meal of the day (low in carbs) and also makes a great snack.
You can also cook a few batches and freeze them, that’s what I do so I always have some on hand when I’m in a rush and don’t have time to prepare anything, ready in about 4 minutes in the microwave (from frozen to ready to eat).
Makes 8 Servings
Ingredients
- 2 lbs of Extra Lean Ground Beef (or any lean red meat)
- 1 diced Onion
- 1 teaspoon of Garlic powder
- 1 cup Oatmeal
- 1 Whole Egg
- 1/4 cup of fresh Parsley (or about 1 Tbsp dry parsley)
- 1/4 cup of Low Fat Parmesan
- 1/4 cup Low Fat Milk
- Salt and Pepper
- 1 teaspoon of Oregano
Directions
1. Mix everything together in a big bowl
2. Put the mix in a muffin pan (should fill about 8 spots in the pan)
4. Bake at 375-400 F for about 30mins
Here is a quick and effective superset arm workout performed by 2 of my MuscleCook sponsored athletes: Pro Fitness Models Honore Levesque and Lucas Couturier.
For those who are not familiar with a superset is, it’s a series of two exercises performed with no rest between sets and a normal rest interval between supersets. Supersets increase training intensity by reducing the average length of rest interval between sets.
Personally it is one of my favorite ways of training!
BICEPS
4 Barbell Curls Supersets : Close Grip / Wide Grip – 8 to 12 reps
4 Barbell Half-Curls Supersets : Close Grip / Wide Grip – 8 to 12 reps
4 Sets Hammer Curls – To failure
TRICEPS
4 Supersets : Close Grip Bench / Skull Crushers – 8 to 12 reps
Unfortunately, fish is a not very popular source of protein in the fitness community… just because most people find fish boring and not very good tasting…
Well friends, that’s all about to change with this delicious Tilapia recipe
For those who are not familiar with Tilapia, here is a brief description of that extraordinary fish:
Tilapia is a mild tasting freshwater fish with firm, white flesh. It is very high in protein and very low in fat.
Because the majority of the tilapia found in your local fish market are farm raised, it is relatively inexpensive. Versatile and adaptable to many cuisines, recipes and cooking styles, tilapia has become a favorite in many home kitchens and with professional chefs.
Adaptable and affordable, tilapia is often substituted for more expensive fish like sole and flounder. Tilapia does not have a distinctive taste of its own, so it is a perfect fish to use in recipes that use marinades.
Makes 4 Servings
Ingredients
- 1 pound fresh tilapia fillets
- 2 Tbsp. extra virgin olive oil
- 1 Tbsp. lime zest
- 1/4 cup freshly-squeezed lime juice
- 1/4 cup orange juice (preferably freshly-squeezed)
- 1/2 thai red pepper (optional, only if you like it spicy)
- 1 tsp. seasalt
- 1/2 tsp. freshly-ground black pepper
Directions
1. In a bowl, mix olive oil, lime zest, lime juice, orange juice, chili sauce and salt and pepper.
2. Place tilapia fillets in the dish, turning to coat well with marinade.
3. Bake 10 to 12 minutes at 400 degrees F or until the fish flakes easily with a fork.
