Just getting started?

Ok, so you have decided to start getting yourself in shape. Awesome choice! You will not regret it I promise you. If you don't know where to start I would like to offer some basic information to get you well on your way. This post will give you the basics, enough to get well on your way to a healthier you! Lets get started ok?

The most important part is Nutrition! Trust me, without a proper diet, you simply will NOT make good gains. Nutrition is the first thing many people overlook. Most people think they can make impressive gains by taking the newest supplements alone. Well, supplement companies do a good job of hyping up their products and I believe most work but not alone. When push comes to shove, your diet is number 1.

How much Protein, Carbs and fat do I need?

You need at least 1 gram of protein per pound of body weight
2 grams of carbs per pound of body weight
0.3-0.4 grams fat per pound of body weight

Here is an example for someone weighing 130 pounds.
Protein: 130 grams
Carbs: 260 grams
Fat: 52 grams
Total calories: 2028

That is the minimum I suggest in taking. If you need to eat more, meaning you are not gaining weight, increase you protein and carbs. Of course drink plenty of water. Try to get a gallon a day. In order for your muscles to grow you need to increase your protein intake. As you build more muscle you will burn more fat and that is a fact.

What types of Protein can I eat?

Tuna
Chicken.. breast is best.
Cottage cheese
Fish
Beef..lean of course
Eggs

What types of Carbs can I eat?

Fruits
Vegetables
Oatmeal
Milk (Also a very good source of protein)
Whole Wheat Bread

What types of Fat can I eat?

Olive Oil
Natural Peanut Butter
Eggs

Ok, so we got the diet down now lets talk supplementation. Supplements are used to give your nutrition a boost but not to replace real food. If your diet isn't good, then using the latest supplements is not going to produce impressive gains. Here are the supplement I suggest you start with.

1. Whey Protein...Whey protein comes from milk. Whey protein has a very fast absorption rate of around ten minutes. It also provides the much needed branch-chain amino acids. This makes it a perfect protein to take after your workout. I recommend products like Muscle Milk, Optimum Nutrition and Magnum. These by far are the best tasting Whey Proteins in my opinion.

2. Multi Vitamin...I order for your body to function properly, we need a variety of vitamins, minerals, and other nutrients. It would be nearly impossible to get everything your body needs just from food. Therefore, you should take a multi-vitamin. Take your multi-vitamin in the morning, with your breakfast.

3. Fish oil...Fish oils are derived from the fat of deep-sea, cold water fish and are a natural source of Omega-3 Essential Fatty Acids (EFAs). Omega-3 is an important nutrient for maintaining a healthy brain and nervous system. Fish Oils themselves are said to contribute to healthy heart function and joint flexibility as well as supporting brain, nerve, and visual function.

Now lets talk about weight training. Yes you gotta hit the weights. Without resistance the muscle will not grow and in turn you will not burn more fat. I suggest a Monday, Wednesday, Friday routine. This is just to get started. You can split the body up and do upper half Monday, lower half on Wednesday and then upper again on Friday. The next week do the same but do lower, upper, lower. Get it? This routine has helped allot of people build a basic foundation. For the ladies, please do not think that if you lift weights that you will look like a man. This is impossible. Men and women can train the exact same way but we men have an advantage.. Testosterone. The only way a woman can grow muscular like a man is if she takes a testosterone boosting agent or anabolic steroids. So you can get that fear out of your mind.

Lastly, lets talk about cardio. We have a great diet, we are weight training 3 days a week, we have the supplementation we need now for the last key.. CARDIO! There are many opinions on how to use cardio to burn more calories. My personal favorite way is to burn the body fat off slowly. Yes, you read right... slowly. Whats the rush? You didn't gain that fat overnight and you will not lose it overnight. If you drop weight to fast you will end up with loose skin and that just doesn't sound sexy to me at all. The way I have my clients do cardio is the get on a treadmill, set the speed at 3.2mph and walk for 45min... that's it! You should be able to have a conversation with someone without gasping for breath but yet still break a small sweat.
That's the basics, if you have any questions or comments please post them! I am here to help anyone and everyone that wants or needs it. Follow the basics and build from there. I know I had to and i have made awesome gains from it. Good luck to you!
Here's to a new you!
Matthew Eubanks