5 Simple Tips to Gain size

Lately some people have been asking me for tips on what they can do to gain size. I was reflecting back at what I started doing back in 1999 that enabled me to pack on muscle mass taking me from 75kgs to 101 kgs (no I didn't look like Fat Albert!).

My dad was my trainer then. He came from the 'Golden Age' of bodybuilding and had his own competitive victories. Yes he went on to win a championship and also train others before I arrived on the scene and I have actually seen some of those he trained. He went on to train me and the same basic rules applied. I handed them to others over the past decade and it worked for them. These basics will continue to work. I used the same thing and in the following decade gave the same basic rules to others with the results they wanted.

Here they are:

1) Lift heavy and increase frequency: If you want to get big you need to lift heavy weight and increase frequency. Your muscles need that high stimulus to grow and adapt.

2) Eat big: You have to be eating a lot. Once again don't eat junk. Eat good whole foods. Eggs, meat, milk, healthy carbs like rice and potatoes are some of the main stays of packing on size. If you need to work hard you need the food to back it up.

3) Rest: Your rest phase has to be good. You have to sleep a good 6-8 hours. The workouts are only the stimulus. The growth happens when you are resting.

4) Do not over train: Limit your training sessions to a maximum of an hour. Forty minutes of all out intensity worked just fine with me. Also do not train more than 4 times a week when starting out. Ideally 4 times should be enough to pack on the size you are looking for.

5) Change: A change in the program should be made every 4-6 weeks. Your body adapts will adapt and then need more stimulus or a different stimulus. However, don't program hop i.e. don't change programs every week. As much as change is needed it also takes time to adapt to change.

These 4 tips are the basics that have worked with me and others as well. Incorporate these in your training and see your body start to grow!

Ori Hofmekler on Low Glycemic Carbs

Why

Why
"Low-Glycemic" is the Way to Go

by Ori Hofmekler

Question: Ori, How do you recommend low glycemic carbs and then talk
about the short window of opportunity. Won't the rate of digestion of a SLOW
carb be too long? Research points to a 2 hour window (it is only 4 hours is you
are eating plenty of carbs during the 4 hours). Also, research recommends a
8-1.2g of carbs per Kilo of body weight per 1-2 hours (frequency depends on the
amount of glycogen used). IF someone weighs 100 kilo, wouldn't it be hard to
eat 80-120 g of complex carbs in one sitting? Finally, have you considered the
revised Glycemic Load ratings, the effect of exercise on GLUT4, the very
anti-catabolic effects of insulin, the 200% improved insulin sensitivity after
workouts, the very different effects of whole proteins versus peptide bonded di
and tri peptides proteins.


Answer: With all due respect to your stats, they're meaningless in
real life. The information you get from muscle magazines is typically inadequate.
If you get it from Pub Med - notice that many of the studies are sponsored by
commercial sport nutrition companies to make you purchase a cheap protein
powder (80% sugar or simple starch mixed with degraded soy or whey isolate +
artificial flavoring, etc.). The truth is that there is no conclusive evidence
as to how much carbs are needed per muscle mass after exercise. There is
however evidence that insulin (not carbs) is the influencing factor in whether
an anabolic action will occur or not. It is also a well known fact that when
insulin is over-spiked - such as with over 10g of sugar intake per serving, it
will instantly lead to a certain degree of insulin resistance. I'm aware and
I've written articles on the benefits of exercise on improving insulin
sensitivity. Nevertheless, there is evidence that even one meal with excessive
carbs can jeopardize the insulin stabilizing benefits you get from exercise.
Consuming too many carbs after exercise is a recipe for insulin resistance and
fat gain, particularly in the belly.


This is exactly what happened to a famous muscle magazine editor who
admitted to me over the phone that after using a commercial recovery meal
product (loaded with simple carbs) after exercise, he noticed an accumulation
of stubborn fat in the belly which he could not remove. I suggested that he
drop this product and instead incorporate a low glycemic recovery. As a result,
he noticed an immediate leaning down effect in the belly area. That's why we've
created our protein products in this way - all natural and low glycemic - so
that people can use them before and after exercise - and always benefit with no
side effects. As for the sources of my science, they are all documented in the
back of my books. None of my references are from muscle or fitness magazines.


Metabolic processes involve a huge complex of events on the cellular level
and the systemic level, integrated with each other and regulated by different
control mechanisms which are also influenced by environmental factors,
including nutrition and exercise. Unfortunately, much of this information,
acquired from muscle and fitness magazines, is written by people who have no
background in biology and a very limited knowledge of nutrition. For these
magazines the industry comes first, i.e. advertisements come first and the
truth . . . who cares? We provide you with real factual information via our
weight loss memberships. I expect that the dedicated individual will be curious
enough to read the original information and the science references before
questioning the technicalities.

Do you want to learn more about Ori Hofmekler’s Tenacious Fat Solution kit to help get rid of your stubborn belly fat?

The Tenacious Fat Solution Kit will help you remove hidden
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Our products have no sugar added (which is groundbreaking),
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3 Dietary Keys that were vital for my fat loss

Since I have just burnt off a lot of fat after my last goal, I decided to focus on a 3 dietary keys that helped me the most.

1) Eat Whole Food: This is so important. I stayed away from processed foods and sugars. I replaced all that with good wholesome food. This meant fresh vegetables and fruits, eggs, raw milk, good quality meat, nuts and seeds.Yes there were times I did do cheat meals but the whole foods gave me a whole new way to eat. Since it was more nutrient dense rather than calorie dense there was need for me to go snacking as often which cut off unnecessary calories.

2) Vegetables: If ever there was one powerful group of foods this one was it! Vegetables have a way of detoxing the body and blunting up insulin. Most of my carbs came from vegetables. Since they were also nutrient dense and rich in fiber, I was quite full and did not have a problem with other starchy carbs when I did eat them.

3) Practice of Intermittent Fasting: This is the biggest one for me. I will be covering a more detailed topic on this later. Intermittent fasting turned out to be a blessing which taught me a lot. I was freed from eating every few hours. It mentally strengthened me. It also helped me when I did do cheat meals and had to balance out the calories. I had more energy, got stronger and the way the food was used up by my body was boosted.

I would strongly recommend incorporating these three steps in your eating habits. If you need any help you can always post a comment on this blog or contact me.