Weight Training 101

When George is not training clients, running boot camps, teaching challenging TRX and Kettlebell classes or seeing how high he can jump on the gym floor, he's focused on building muscle and sleeping. Yes, sleeping. For those of you interested in building muscle mass and doing it sustainably, this is an insightful Q and A with the man himself. 

How should you choose weights? 

I often see people lifting heavy weights in the gym just to show how much they can lift, however, most of the time they are using an improper posture and technique. It is important to train correctly, using the negative and maintaining a good form. It is better to strive for quality, not quantity. So start small, master form and advance. 
Can we skip working out a muscle group? 
No. You have to train all of your muscle groups. You should do it with the same intensity because your body is a whole entity that needs to be balanced. By working on all of the muscle groups, you can look your best without muscle weakness. 

What is the best diet for seeing results? 

I can't say what the best diet is as we are all different and have varied needs, but what you eat is critical. You can't train and eat junk food and still expect to get results. You have to eat clean and have a healthy balance of protein, carbs, fats, vitamins, and minerals. 

If you want to grow muscle, it is better to have more meals but smaller portions. By eating more meals a day, your body stores more glycogen in your muscles and less in your body fat. 

For example, this is an average daily meal plan for me.

Meal 1: Oatmeal and egg whites 

Meal 2: A chicken breast and vegetables

Meal 3: A chicken breast, green vegetables, and brown rice or sweet potatoes.

Meal 4: Salmon and green vegetables 

Meal 5: Steak and salad

If I am vegan can I still build muscles? 
Of course. Anyone can build muscle. You just have to take it seriously. As a vegan, you need to eat regularly and focus on vegetables with high protein like broccoli, beans, green peas, spinach and brussels sprouts. Carbohydrates such as quinoa, brown rice, and sweet potatoes are essential along with good fats like avocado, olives, peanut butter, nuts, and seeds. 

Should I take protein shakes instead of meals? 

Protein shakes only have protein, not much else. One ingredient meals are never a good idea. It is true that adding more protein to your diet helps you slim down, but to get all of essential vitamins and minerals that you need in a day, you have to have a balanced diet. 
How important is sleep?
Most people don't realize it but sleep and muscle growth go hand in hand. You can have the best training routine and diet, but without adequate sleep, you could be wasting your time at the gym. During a workout, the muscles will build up a large number of microscopic tears on the cellular level. Those tears must repair to strengthen and expand muscle tissue. 

When you sleep, your body uses that time to restore your muscle tissue. You should be aiming for 8 to 10 hours of sleep every night. Getting enough sleep ensures that your body can complete the necessary cycles of repair and recovery for you to achieve muscle growth.

If you want to build muscle and see results make sure you focus on how you train, what you eat and your sleep. 

George has focused on weight training for over ten years and practices what he teaches. He trains rigorously, eats a strict diet and protects his sleep time. If you have muscle growth goals that you need help with, contact George today by emailing [email protected] or calling 295-3008. 

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