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MCNewsletters Personal Coaching |
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Everyone has an ideal body- the body they aspire to having.
In
our Personal Coaching program we guide you to lose weight,
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I’m a 24 y/o male going through Law School so I haven’t been very
active. I’m on the skinny side and want to know how I can build up some
muscle to fill out a bit?
................................................................................
 Michael
Collins: To build appreciable muscle mass on your physique takes
breaking down the body through progressive overload weight training and
building it up again through proper caloric intake, meeting protein
requirements, and plain ol' rest.
Since you've been inactive for a while, it may take a week to a few
weeks to get entrenched in a routine and "in the groove" in terms of
exercise form. I suggest starting with Eugene's starter
weight training program. The basics always get results.
As for the nutritional part, you must be taking in more calories than
you're burning each day so that the body has fuel to repair itself with.
You also must increase your protein intake to provide the building
blocks of muscle. Muscle is protein. Make sure you're getting enough
high quality sources in your diet- beef, fish, chicken, cottage cheese,
etc.. Check Eugene's
list of 75 Fat Burning Foods, which just happen to be the best
muscle building foods.
When your goal is to build muscle mass, I'm a big proponent of raising
carbohydrate intake, especially before and after the workout. Read my
article on
pre and post workout nutrition for details. Tack on some good
fats such as omega-3's and scarf down several servings of
fruits and vegetables for the antioxidant benefits. Then, sit
back and let the body do it's job as you rest.
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Diet Articles
Exercise Articles
Strategy/ Motivation Articles
Diet Q and A
Exercise Q and A
Strategy/ Motivation Q and A
How To Videos
Fat Loss Series
Head for the Hills and Strip Off
the Fat in 12 Minutes!
The Green Apple (mini) Project
Healthy does not necessarily mean good for fat loss!
What's More Important? Counting Calories or Eating the Right
Combination of Protein/ Fat/ Carbs?
The Beach Day Program: Lose 10-20 pounds in 10 weeks
Carb Manipulation: Your Simple Guide to Looking Good Naked
Carb Manipulation: Your Simple Guide to Looking Good Naked
(Part
2)
What do you think of that diet where you eat certain foods based on your blood
type?
I’ve always been told to get a six- pack you need to do a lot of abs
work with high reps. Would you agree?
Do I need supplements to lose weight?
Is it possible to lose weight and gain muscle at the same time?
I’ve got fat located in
the area of my body where my arm meets my shoulder, and I can’t get rid
of it. Are there any exercises in particular that would help improve
that? Or what about any spot reducing supplements?
I know I should be having
some protein and carbs after a weights workout, but what about after
cardio? I've heard that you should wait 2 hours before eating.
You mentioned the benefits of scheduling a "cheat meal" into your eating
program at least once per week. Is there a best time to eat a cheat
meal?
Should I be counting my grams of fat, sugar, and calories?
What can I do to flatten my lower abs? I've been
doing crunches and hanging leg raises for the last year, but nothing
seems to help.
Mike's Blog
Eugene's Blog
Fiorella's Blog
Christopher's Blog
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