Results Conditioning » Nutrition

Eating plan for muscle building.

richb — Thu, 22 Apr 2010 13:14:14 +0000

Here is a eating plan that one of my clients has been following alongside a weights programme that has helped them add on around 4-5 pounds of lean muscle.

*****
You need to be logged in to see the rest of the post. Login using the box in the sidebar.
Not registered?
Click on the 'register' button below to sign up to one of our great packages which will allow you to view all the posts (including exercise vidoes and workout plans) and participate in online challanges.

*****

Top 10 exercise tips “Members”

richb — Wed, 03 Feb 2010 11:22:25 +0000

Many people fail to achieve their fitness goals for one reason or another. Here are my top 10 tips that may help you to get the results you desire.

Online personal training.

richb — Mon, 11 Jan 2010 13:57:38 +0000

There are many reasons why people give up exercising but one of them is due to lack of results. There are a number of reasons why people do not reach their aims and goals and one of these is due to doing the same workout over and over again. They do not progress or change their workouts in any way such as increasing resistance, changing the reps and sets, raising the intensity, reducing rest periods, changing the exercises etc. Many people begin an exercise programme and see some results and then stick with it. Your body will quickly adapt to exercise which means the benefits you achieved within the first few weeks will start to slow down and before you know it you will have hit a plateau. Many people stick with the same programme as they get into their comfort zone and find it hard to progress; other people simply stick with their programme as they don’t know how to change it. A lack of results can lead to a lack of motivation and doing the same old programme week in week out can also quickly lead to boredom. Before you know it you have given up and all the hard work and the good intentions are wasted. Here at Results conditioning we are offering our members the chance to use our online personal training facility. We will offer you all the help and support you need to reach your goals. Each week we will e mail you new workout programmes and exercises for you to try, all personalised with your goals in mind. We will be on hand to offer nutritional advice to help you get the most out of your training. If you get any problems or questions regarding your training then we will be on hand to offer advice and solutions. It will be like having a personal trainer with you throughout your fitness journey and all for the fraction of the price. Sign up today and start achieving the RESULTS you desire.

Lean muscle building programme:

richb — Mon, 30 Nov 2009 13:43:00 +0000

If your goals are to increase lean muscle size whilst dropping body fat then this 8 week programme is for you. Many people believe that building lean muscle and dropping body fat can not be done at the same time since you have to consume more calories than normal to increase muscle and reduce your calories if you are trying to lose body fat. Now it is much harder to gain muscle tissue when calories are low enough to promote fat loss but it can be done. Nutrition plays a very important part in achieving this as protein intake must be kept high and eaten throughout the day. As well as this a balanced training programme combining weight training and cardio. The Lean muscle building plan is an 8 week programme that combines circuit style resistance training using compound exercises, cardio training and a sensible eating plan.

Here is what 2 of my clients said about the lean muscle plan after completing the programme.

Over the past 6 weeks I have been doing a Mass Building programme with Rich, this has helped me shift fat, and build muscle. It really has motivated me being able to see the changes in my physique each week during this programme, and I would highly recommend it to anyone wanting to build lean muscle and shift any stubborn areas of fat.

ROB

For impressive results in a short space of time this is a fantastic programme. I gained 5lb of lean muscle and reduced my body fat by 1% from 13.8 – 12.9.

GREG

Below is an example of one of the training sessions used within the programme.

Warm up:

The warm up uses a mixture of mobility exercises and body weight movements that help to prepare the body for the exercises used within the main workout and raise the body’s core temperature.

Arm swings x10

Prisoner squat x20 reps

Reverse lunge x10 per leg

Side lunge x10 per leg

Press up with rotation x10 reps

Repeat 2-3 circuits of the warm up.

Core circuit:

Perform 3 exercises back to back with a minute rest at the end of the circuit. Repeat x3.

Example circuit: Medicine ball crunch x12 reps, Medicine ball Russian twists x12 reps, plank hold for 30 seconds.

Main circuit: Perform these 6 exercises back to back and then rest for 1-2 minutes at the end of the circuit. Once you can complete 12 reps of an exercise over 3 circuits and it feels comfy then increase the resistance used.

SQUAT

PULL UP

BENCH PRESS

CLEAN AND PRESS

KETTLEBELL SWINGS

STIFF LEGGED DEADLIFTS

At the end of the 3^rd circuit we finish the session with a superset for biceps and triceps. Again this is done for 3 sets of 12 reps.

Example:

BICEP EXERCISE : Barbell curls

TRICEP EXERCISE: Close hand bench press

Members can get the lean muscle building programme for FREE. You will receive a manual that includes the entire training programme complete with pictures to demonstrate technique, progressions and regressions for each exercise, training log and a diet plan. Non members can purchase the lean muscle building programme for only £9.99.

New Post- 5 Nutritional tips

richb — Mon, 02 Nov 2009 21:34:58 +0000

Nutrition is often an overlooked factor for many people when it comes to their training and achieving the results they are after. Not only is the training you do in the gym very important but also what you do outside the gym is just as crucial

. Following a healthy balanced diet can really help make a difference in achieving the results you are after. Below are 5 simple tips that can help you with an effective nutritional plan to compliment all your hard work in the gym.

Fitness Packages

richb — Fri, 16 Oct 2009 20:23:38 +0000

At the Results fitness studio not only do we offer personal training in single sessions and block bookings but also fitness packages. These 6 week packages are designed to help you achieve specific goals by following structured programmes and personalised eating plans.

Results Burn it: If your goals are to lose weight, drop body fat and tone up by increasing lean muscle then this is the package for you. Combining a sensible eating plan with circuit style resistance training and high intensity interval workouts this will help you get the desired results.
Package includes: Food diary, diet advice, measurement sheet to track your inch loss and a weekly weigh in.
Results Mass Builder: This package is designed to help those that want to increase muscle size, strength and power. Using a mass building programme based around large compound exercises that will increase overall strength, explosive movements to help produce more power and a individual eating plan this 6 week course will really help you to pack on quality muscle size.
Package includes: 6 week mass building programme, detailed training programme and training log to record progression, eating plan and supplement advice.

Contact Results Conditioning for more information.

Nutritional advice- Personalised eating plans.

richb — Wed, 14 Oct 2009 20:44:12 +0000

The saying “You are what you eat” could be a lot truer than many people think. When it comes to getting the results you desire, what you eat plays just as an important role as what you do in the gym. I have seen many people training hard 3-4 times a week only to ruin it by eating and drinking rubbish. Doing this is like swimming against the current, you will get no where fast! Think of it like this, if you had (or lucky enough to have) a high powered sports car you wouldn’t go and fill it with the wrong type of fuel, same with your body, you eat the wrong kinds of food you won’t get the performance or results you want. Now many people take it to the other extreme and follow fad diets, these normally help you to lose a lot of weight (which is often water and muscle) in a very short space of time. Unfortunately when they go back to eating their normal diet (which will happen sooner or later since most of these diets can’t be sustained for more than a matter of weeks) all the weight will normally go back on and more often than not even more besides. Most of these diets involve dropping one of your food groups i.e. carbohydrates, protein or fat. Your body needs all three of these in moderation which is why a healthy balanced diet is the best way to go.

The service I offer online members is to design a personalised eating plan that complements your exercise regime and will fit around your lifestyle. The idea is to come up with a healthy, balanced plan that will help you achieve your results quicker and most importantly a plan that you can maintain and stick to. To receive a personalised eating plan simply sign up today as a member and then email me your details so we can start creating something that will help you achieve your RESULTS.