Building Big Arms

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Most men seem to fall into one of two camps when it comes to arm workouts:

Guys who do chin-ups (complex exercises that work multiple muscles), and guys who do curls (isolation exercises targeting a single group).

Complex movements are functional and great for people beginner and intermediate lifters, but may not deliver the pure muscle size you want. On the other hand, isolation exercises are great for hypertrophy but not function, meaning they’ll pack on some muscle, but won’t necessarily help your total body strength. Combine the two, and you get the best of both worlds.

Look at your isolation exercises and complex movements as lobster and steak: Each is good on their own, but together they’re unstoppable. Workouts that have curls and chin-ups, or bench presses and tricep pushdowns, are more likely to deliver both the size and strength you’re looking for.

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Determining a Calorie Deficit for Weight Loss

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A pound of fat equals 3,500 calories, which means, to lose 1 to 2 pounds per week, you need to burn off 500 to 1,000 calories more per day than you consume — or between 3,500 and 7,000 calories per week. Losing weight fast isn’t recommended by most major health organizations — it’s usually unsustainable and can lead to nutrient deficiencies, muscle loss and a stalled metabolism.

Use an online calculator to determine your daily calorie needs, given your current age, size, gender and activity level. Add exercise without increasing your calorie intake. If you eat more calories in response to exercise, it won’t result in weight loss. For example, a 155-pound person burns 2,000 calories per day and eats 2,000 calories will maintain her weight. But, if she exercises and burns an extra 500 calories per day — perhaps by jogging at 5 mph for 45 minutes — but continues to consume 2,000 calories, she can lose a pound per week.

Exercise helps burn calories and also maintains lean muscle mass while you’re losing weight. If you reduce calories without exercise, one-quarter of every pound you lose comes from lean muscle mass. Muscle also requires more calories for your body to sustain, so it boosts your metabolism. A more muscular body also looks taut and fit.

Measure the benefits exercise provides to weight loss in more than just calories burned, too. Cardiovascular exercise, which involves raising the heart rate for an extended period of time, such as cycling or running, burns a lot of calories per minute as compared to strength training. But, strength training is better at developing muscle mass when compared to cardio.

You may burn just about 100 calories per half-hour session of strength training but reap numerous, additional benefits. Ten weeks of resistance training can increase your lean muscle mass by 3 pounds, decrease your fat weight by 4 pounds and increase your metabolic rate by 7 percent, reports research published in a 2012 issue of Current Sports Medicine Reports. A balanced approach to exercise that includes both forms is best for your health and weight loss.

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Building Muscle on a Calorie Deficit

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Because the human body is designed to sacrifice muscle when losing weight as a survival mechanism, only a certain body type will permit the simultaneous growth of muscle and loss of overall mass. If you’re significantly overweight, your body may be able to support increased muscle mass even on a caloric deficit, provided it has less fat to maintain. If you’re relatively lean and/or muscular, however, it is much more difficult for your body to increase muscle mass while experiencing a caloric deficit.

While a caloric deficit implies that you’re eating less food overall, it is possible to increase your protein intake during a caloric deficit by adjusting your diet to include more protein-rich foods. To succeed in building muscle and losing weight simultaneously, consume 1.6 g of protein per kilogram of bodyweight daily. To meet this goal, you’ll likely have to rely heavily on protein sources, such as meat, fish, beans, eggs and tofu. You may also consider a powdered protein supplement.

To build muscle while losing weight, you’ll have to train with a high degree of intensity. Since the body’s natural inclination is to sacrifice muscle when losing weight, training is the only way to provide a stimulus that lets your body know that muscle is needed. To maximize this stimulus, focus of heavy, compound exercises, such as the bench press, shoulder press, bent-over row, squat and deadlift. For each exercise, perform three to four sets of eight to 12 repetitions for maximum muscular hypertrophy potential.

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Sports Performance Coach

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Offering one on one coaching for athletes and everyday people who want a challenge and the truth into achieving realistic long term results. I have a cabinet filled with trophies and medals from various sports. So I know exactly what it takes to reach goals and results.

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Group Training

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What we offer at BFit…

Power endurance is the “holy grail” of athletic performance – so why not train like an athlete and reap the same benefits?

Some other benefits of BFit training include:

– Calorie Incinerator. Burn calories at a more efficient pace.

– Killer ab & core workouts.

– Builds functional strength. Real world, manly strength. You will develop a grip like a vice, shoulders like a lumberjack and the core of a gymnast.

– Low impact training. Minimal stress is placed on the joints, with all the force applied to the muscular system.

– Athletic Performance. Trains the neuromuscular system to apply force that begins at the core and extends through the extremities (both arms and legs) – a must for improving performance.

– Psychological training. It hurts, then it hurts some more. Push past those barriers and see what you are truly made of.

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Can I afford BrunosFitness Personal Training?

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Personal training is a luxury. Not everyone can afford it, even though most people need it.

Like anything else in life, you have to pay for an expert to provide a service for you.. It’s no different then paying an attorney, an accountant, or an IT professional.

If you’ve walked into your local gym and asked how much they charge per session they’ve probably given you a number you felt to be a little too high- somewhere between $60-$120. Not to mention the joining fee $100-$150 and the monthly cost of the gym $80-$100 on top of the personal training session fees it gets pretty expensive quickly.

Keep in mind that 95% of personal trainers are paying rent at the gym they work at.  Anywhere from $260-$380 a week, so the reason why they have high training fees is to cover their rent, and not because they are worth it. They have bigger things to worry about than your results. If possible they will try to coax you into a contract and make you pay them a bundle upfront.

As you can see my personal training sessions might not be as expensive as you think. My rates are significantly lower then what other trainers would quote to you at your gym. I don’t put you on contracts, no joining fees or monthly billing. I also have over 15 years of experience, that is a life time worth of experience and knowledge.

This all might sound great to you, but you’re probably wondering where you are going to workout if not at your gym?

I have various and unique gym equipment that I can bring to your apartment, office, or home. I also have my own garage set up with enough equipment to get you a full proper workout. You don’t need a gym with fancy equipment and cluttered space. If you think about it, gyms are a rather novel invention. People didn’t spend hours doing dumbbell curls or walking the treadmills to get in shape in the past.

As an example, you’ve probably seen the movie 300. While that’s Hollywood, keep in mind that the Spartans weren’t spending two hours a day at their local gym. There are plenty of more effective ways to get in shape.

I also consult and approve with doctors, physiotherapists, dietitians and other allied health professionals to create health and fitness programs for all my clients.

Also note*

5 Things you can cut back on to afford personal training.

1. Buying Coffees-5$ a coffee/5 coffees a week=100$ per month.

2. Beer-Case of beer $50/1 case a week=$200 per month

3. Cigarettes-Pack of cigs $15/2 packs a week=$120 per month

4. Going out for dinner $100-$200/2 times a week=$800-$1600 per month

5. Going out for drinks after work $50-$100/ 2 times a week= $400-$800 per month



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Staying Motivated

Create New Goals

If you’re a bodybuilder and tired of the voluminous training programs, just do something different. Perhaps you can swap out the volume for daily squatting like many of the Olympic lifters do? If you aren’t into that, just cut your training back to three or four days per week for a while.

Regardless of the goal you choose – make sure it’s realistic for the time frame and that you have a plan of action. Know exactly where you’re going and what you’ll do to get there.

Get Out of Your Own Way

Hire a coach – yes, let go of your old habits and put trust in another fitness professional to guide you on a personalized training plan. It might not be easy at first, but having another set of eyes can go a long way in your development. We tend to be biased when it comes to building our own training programs – we often find it easier to make things less strenuous on ourselves and operate in our comfort zone.

Having a coach who can be objective about your current fitness levels and goals will prove very beneficial to you as they lack the bias you possess. In short, they’ll make you do what’s truly best for you, not what you think is best.

I’ve found my strength improves when following a well-designed plan from another fitness pro because they usually have me doing something else than what I’d normally choose for myself. It’s also worth mentioning doing such a thing removes the added stress we often inflict upon ourselves when worrying about our programming, and subsequently making unnecessary changes every few weeks or so.

Get Competitive

Maybe you’ve got your training in order, but you need an extra element to get you fired up again. If this is the case, get competitive. If you’re a fan of powerlifting, join a club. Train with the other athletes and plan for your first lifting meet.

If you happen to enjoy Olympic lifting, find a good coach to help you prepare for a contest and don’t back out! Work your tail off and see where you’re at once competition time arrives. Maybe you enjoy more endurance-related activities. If so, check out those events as well. Most cities will have sponsored endurance events (5k’s triathlons, marathons, etc.).

It doesn’t matter what it is you choose to participate in, as long as it’s something you enjoy doing and gives purpose to your training.

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