When putting on muscle we have to put in more calories than we burn and YES you will put on some fat. Does that mean eat anything and everything though? The answer is NO!
All of the ChaseFIT experiences require a good diet outside of the gym to acquire your goals. You can’t simply outwork a bad diet.
This experience is meant to help you gain muscle, strength and confidence. Focus on increasing your athleticism and feeling healthier. Our body needs fuel to produce a solid workout so don’t fill it with junk. During this experience you are allowed to have more cheat meals and enjoy yourself on the weekend and live the 80:20 rule lifestyle.
The 80:20 rule is known as healthy eating not so much a diet it is following a diet 80% of the time and enjoying yourself the other 20%. The reason for doing this is to consume more calories while trying to gain muscle. Plus this is the time to learn how to live a balanced life because when you do decide to lean out and expose more muscle tone you won’t be able to do the 80:20 rule. Now of course this varies from person to person. I would never recommend a nutrition plan until I know your job, lifestyle, home life, body type (mesomorph, endomorph, ectomorph), and so much more. We are all so different and liv such different lives.
If you don’t know where to start with nutrition or are interested in getting personal nutrition plans specific to your body type, allergies, and life style then reach out to Coach Chase by filling out the subscribe information at the bottom of this page.
Mindset is key for success. You must have the right mindset when it comes to your nutrition and fitness. Don’t blame others or use life situations as excuses for eating bad food or giving up on your goals.
Let us motivate you, support you, and push you to exceed your own expectations!
My Top 5 Vitamins
A daily multivitamin is the most essential supplement to keep in your arsenal. Here’s how to find the right one:
- Make sure it includes vitamins A, C, D, E and K, as well as potassium, zinc and iodine.
- It should contain 100% of your daily value of most vitamins and minerals. Avoid megavitamins that may contain dangerously high levels of vitamins and minerals.
- To maximize absorption, split your vitamin in two and take half in the morning and half in the evening.
- CALCIUM W/ MAGNESIUM
Mom was onto something when she told you to drink your milk: Calcium helps keep our bones and teeth strong. Our muscles, blood vessels and nervous systems also need calcium to function correctly.
- Take 600 mg of calcium with 400 mg of magnesium daily, as magnesium may help prevent calcium’s potentially constipating effects.
- Do not take calcium within 1-2 hours of your multivitamin, as it can interfere with absorption.
- VITAMIN D
Since many of us do not get a lot of sun exposure and smartly cover up with sunscreen when we do go outside, vitamin D deficiency is common. Vitamin D is important for calcium absorption and plays a critical role in protecting against osteoporosis and bone injury. It may also help prevent some cancers.
- OMEGA-3 FATTY ACIDS
Omega-3 fatty acids can be found in fish oils and some plant and nut oils. They help protect your heart, nourish your brain and lubricate your joints. But unless you are a frequent fish eater, you may not be getting enough.
- There are three different types of omega-3 fatty acids: DHA, ALA and EPA, and not all are created equal. It’s DHA that you want.
- Take 600 mg of DHA daily.
Improve your nutrient absorb and digestion
- Overal a probiotic balances your gut and with this is brings a list of positive side effects
My Top 5 Supplements (for building muscle)
- Increased lean muscle mass, particularly with strength training
- Improved muscular strength[
- Decreased muscle soreness and lower levels of exercise-induced inflammation[
- Improved blood flow during training
- Improved performance during high-intensity training[
- Increased total training volume
- Improved power production
- Increased muscle building
- Improved endurance during hard training
- ncreases effectiveness of creatine, and vice versa
- PROTEIN (I PREFER VEGA SPORT)
- Fast digesting and easily absorbed for quicker recovery post workout.
- Great for a quick protein source when having a busy day but still needing to get your calories in
- BCAA’s (branched chain amino acids)
- Increased levels of muscle protein synthesis
- Decreased levels of muscle damage during exercise
- Decreased muscle soreness from exercise
- Improved endurance during exercise
- An essential amino acid needed by your body in large amounts
- Promotes digestive and brain health, muscle growth, and athletic performance
- Has been linked to protein synthesis. It prevents your muscle from being catabolized (eaten up) in order to provide Glutamine for other cells in the body.
Now all of this can be expensive and it is not necessary to reach your goals, but it can help. Especially individuals with a busy lifestyle that are not able to eat more often, which allows them to get their nutrients through food. Always consult with your doctor first, ChaseFIT is in no way telling you to start these without consulting with a doctor first.
Abs are just like any other muscle. They need time to recover so don’t get obsessed with having abs and end up training them every single day.
Also, no matter how much you train them they won’t pop more without proper diet. So, to have them show more you’ll need to diet down eventually, but while we are gaining muscle we should focus on making them harder and stronger. Your core is what’s going to protect your back as you increase your weights and focus on getting stronger.
When you do abs, time under tension is what’s important NOT the amount of reps you get. Take your time throughout the contraction and make sure you are exhaling all the air in your lungs as you contract don’t hold your breathe. Imagine rounding your spine and squeezing your chest to your hips.
My Top 5 Favorite Ab Movements:
- Weighted Planks
- Hanging Leg Raises
- Cable Crunches
- Side Planks
- Scorpion Planks
You will see in this fitness program a section that says tempo when looking over your workouts. I want to explain what these numbers mean in further detail.
This means 2 second eccentric/negative, 0 second rest at the bottom of the rep, 1 sec concentric/positive, and 0 second rest at the top.
1st number (2010) – No matter the movement the first number (2)010 will always represent the negative part of the movement.
2nd number (2010) – The second number 2(0)10 will always represent the amount of time you will pause at the end of the negative.
3rd number (2010) – The third number 20(1)0 will always represent the concentric/positive part of the movement.
4th number (2010) – The fourth number 201(0) will represent the amount of time you will pause at the end of the concentric.
4 sec negative, 2 sec pause at the bottom of the rep, 3 sec concentric, 0 sec rest at the top.
If you see an X in the tempo area this mean it’s an isometric movement and doesn’t have a tempo or I want you to go quickly because it’s a HIIT session.
Tempo is VERY important to pay attention to during this program. If you do not follow the tempo correctly you will not receive the full benefits of the program!
If you have further questions regarding tempo please reach out to Coach Chase!