Best Personal Trainers NYC!!

Hard Bodies Personal Training Best personal trainers NYC located at 15 William St Apt 43 B New York, NY 10005 917-474-3334. You got to eat big to get big!" That's what they all say, every pro from Lee Haney to Ronnie Coleman. But what exactly does that mean? Measuring out serving sizes by the pound? Pulling up to the nearest drive-through fast-food joint and ordering one of everything?

Personal trainers NYC not exactly. Eating "big" refers to eating a lot, yes, but of the right type of food, optimized by being split into meals eaten over the course of the day. You should aim for six meals per day, each one giving you 30-45 grams (g) of protein, for a total of at least one gram of protein per pound of bodyweight per day. You also need plenty of carbohydrates to boost your training drive and your ability to recover from the hard work in the gym.

Next, you need to stock your meal plan with the best foods for getting big. Personal trainer NYC The following list gives you 10 you can grow on--include them as frequently as you can in your mass-gaining nutrition program.

1 Salmon Six ounces of salmon provide 34 g of muscle-building protein and, just as important, 4 g of omega-3 fatty acids, the healthy fats that reduce muscle inflammation to encourage muscle repair and help control cortisol. (As cortisol levels fall, testosterone levels generally rise, promoting mass gains.) Personal training NYC Consuming.

diet rich in omega-3 fats also helps push the majority of glucose you consume into your muscles instead of into body fat stores.

Lean beef A lot of hard gainers mistakenly ditch dietary fat, thinking it will add body fat. But, as with the omega-3s in fish, the saturated fat in beef actually promotes growth. Consuming too little saturated fat in your diet compromises testosterone and insulin like growth factor (IGF) levels, hormones that encourage growth. Beef is also a source of cholesterol, the main ingredient that helps the body make its own testosterone. Of course, beef is also a good source of creatine, B vitamins and zinc.

Leaner cuts of beef are the best option, as fattier cuts may provide more calories and saturated fat than even hard gaining bodybuilders need in a serving.

NYC personal trainers say3 Eggs There are many different ways that nutritionists "score" protein foods for their ability to induce growth. Eggs are at the top of nearly every list because they are extremely easy to absorb--the body can easily break down the food into amino acids, the building blocks of muscle. Whole eggs are also rich in healthy fats, saturated fats and lecithin, all of which are great for helping to build muscle mass. Egg yolks may not be ideal when in cutting mode, but for offseason size gains, don't shy away from the yellow stuff.

4 Personal trainers NYC whole milk If you are a true hardgainer and you're trying to get big, don't drink skim or low-fat milk! Those are for dieters. Sixteen ounces of whole milk provide 16 g of protein and 16 g of fat. The fat in milk tends to be made up of shorter chains than the fats found in other foods. Short-chain fats are slightly anabolic, helping prevent muscle NYC personal trainer breakdown, and they are a little less likely to be stored as bodyfat than many other types of dietary fat.

The fat in milk also helps the body absorb vitamin D, which recently has been found to reduce the risk of cancer. It's no accident that bodybuilders in the '60s and '70s--guys such as Arnold and Franco, true mass monsters by any standard--drank a lot of whole milk.

NYC personal training says 5 Apple juice The irony of hitting the gym like a maniac is that it tears your muscles apart. You reap the benefits later, when your body rebuilds itself, bigger than before. Drinking 12-16 ounces of apple juice before you work out provides 45-60 g of carbs and gives you a quick burst of energy (due to the glucose) that is also long lasting (thanks to the fructose). This helps put a lid on cortisol production, ultimately minimizing damage to muscle fibers, while encouraging greater training volume.

6 White bread You know the drill--avoid refined carbs because they have less fiber and fewer healthy nutrients than their whole-food counterparts, and they spike insulin levels. They're bad news for most meals. However, white bread is the perfect food right after you train. That's when you want a fast-digesting carb to restock depleted muscle glycogen levels and boost insulin to kick-start muscle growth, as well as blunt postworkout cortisol. Four slices of white bread provide about 50 g of fast-digesting

8 Garlic How can an herb with almost no calories, carbs, protein or fat yield gains in mass? The answer is that garlic can dramatically change the hormones in your body. Getting big is about consuming the right macronutrients--carbs, protein and fat--at the right time of day.

But it's also about having the proper hormonal environment to encourage growth. Animal research shows that a high garlic intake combined with high levels of protein yields elevated testosterone levels and less muscle breakdown. In a nutshell, that's the true definition of an ideal anabolic state! Simply chop up a clove of garlic and stir-fry it with beef, salmon or chicken, and you have an instant anabolic additive.

9 Yogurt Natural yogurt, either low-fat or whole-milk based, can be found in health-food stores. Your best bet is yogurt that contains live and active cultures of "good bacteria." You won't see the word bacteria on the label--instead, look for Lactobacillus acidophilus, L. casei, L. reuteri or Bifidobacterium bifidum.

These probiotic bacteria pass through the stomach to the gastrointestinal tract where they help the body maintain a healthy balance of the bacteria that live there. These good bacteria promote a stronger immune system that aids in recovery and decreases the production of inflammatory agents, while increasing the absorption of nutrients.

Another benefit that yogurt provides is calcium, which controls muscle contraction and may help make your body less efficient at storing bodyfat.

10 Olive oil You can't mention mass building without discussing olive oil. The research is hot: olive oil controls inflammation in the body, and lower rates of inflammation are generally linked to improved recovery. Olive oil also produces hormonelike substances that support testosterone levels and, as with any source of fat, it contributes a dense source of calories, which help tilt the body into an anabolic state. Olive oil is also high in healthy fats.

Getting huge is not just about consuming all the calories you can for growth. It's about consuming the right calories for growth. Every bodybuilder knows the importance of consuming protein for building muscle mass, but many don't take into account the importance of carbs, fat and foods that influence the proper anabolic environment.

The foods in this list come from all corners of the nutrient world. By

Best Personal Trainers NYC Get Fit NYC Personal Trainers!

Hard Bodies Personal Training Located at 15 William St Apt 43B New York, NY 10005 917-474-3334. I would like to take protein powder to help gain muscle mass. I plan to buy organic whey protein powder, but would also like to understand the benefits of eating organic red meat, chicken and fish.

Also, how many grams of protein should be eaten per day? I know that everyone is different, but what would you consider to be average?

Best personal trainers NYC Building muscle mass is hard work. In fact, it’s almost as hard as building good health, and I know from personal experience how hard it can be to accomplish either goal.

Personal trainer NYC Nutrition is a very important aspect of building muscle mass, and with the large amount of misinformation that exists on this topic, it’s easy to be misled. Muscle tissue is primarily built with protein, and as such, most of the nutritional advice sought out by those wanting to increase muscle mass is centered around the amount of protein that should be consumed. Unfortunately, this advice often neglects the basic foundations of a healthy diet.

Protein Powder vs Whole Food

Personal trainers NYC have no doubt whatsoever that whole food sources of protein such as meat, fish, and dairy are far more nutritious and beneficial to health and muscle growth than protein powders. Humans have spent millions of years evolving on diets that were high in animal proteins. While the amounts varied from culture to culture, the work of Dr. Weston A. Price shows that animal protein was a significant factor in the excellent health of the native cultures he studied.

NYC personal trainer It defies common sense to think that a processed powder can be anywhere near as beneficial to health or muscle growth as the foods that we spent millions of years adapting to. As humans, we’re privileged to have an amazing amount of intelligence, but as a society, we need to be more cautious about the naivety of thinking that we can outsmart nature.

NYC personal trainers In addition to protein powder not being a part of our evolution, the processing that it goes through makes it even less beneficial for health and muscle growth. Nearly all protein powders are made from pasteurized dairy which means that the extreme temperatures of pasteurization have damaged and destroyed much of it’s nutrition. This results in a food that is less nutritious and more difficult to digest.

NYC personal training Many fitness experts claim that maximized muscle development requires the consumption of more protein than what you can get from regular food. While this may be true for enormous bodybuilders and strength athletes that lift incredible amounts of weight, I have doubts that it’s true for anyone else, even athletes. Even if it is true, by following this advice, you’d be consuming much more protein than what nature intended and you may be faced with unpleasant consequences as a result. Eugene Sandow, the historic bodybuilder shown above, was clearly able to develop a significant amount of muscle mass before protein powder even existed.

The Benefits of High Quality Whole Foods

Foods such as red meat, poultry, fish, eggs and dairy are abundant in amino acids, vitamins, essential fatty acids, saturated fat and other important nutrients that are essential to good health. If you’re questioning the inclusion of saturated fat in this list, it is indeed a very healthy nutrient, and contrary to popular belief, is not a cause of heart disease.

It’s highly unlikely for all of these essential nutrients to be found in protein powder, and even if they are, they’re likely to be damaged from processing or are likely to have been fortified into the powder from synthetic sources. Either way, the odds of properly digesting and assimilating them aren’t good.

It’s also important to have variety in your diet. An assortment of red meat, fish, poultry, eggs and dairy will provide you with a wide range of nutrients and will make it easier to rotate your foods and avoid food sensitivities. Neglecting these important foods can easily result in poor health, bad moods, and an impaired ability to build muscle mass.

Most people who include protein powder in their diets consume it every single day. As a result, they’re missing out on the benefits of a varied diet and are increasing their chances of developing a sensitivity to the foods that the powder is made from.

Consume Dairy With Caution

Although dairy is an excellent source of nutrition, it’s also one of the most common causes of digestion and health problems. Many people have react negatively to casein which is the most abundant form of protein found in dairy. Furthermore, a specific type of casein called A1 beta casein is believed to be even more problematic. Even if casein isn’t an issue, lactose intolerance probably is.

If you don’t digest dairy well and consume it on a regular basis, it can have a significant impact on your health and also your ability to build muscle. This applies regardless of whether you eat whole food dairy or protein powders that are derived from it.

Interestingly, some people who have trouble digesting pasteurized dairy products have no problem with raw dairy. This is because the beneficial bacteria that is left intact will aid in digestion. Furthermore, raw dairy products are far more nutritious. Although they usually have to be purchased directly from a farmer, it’s well worth the inconvenience.

Avoid the “Bulking” Hype

Much of the mainstream information available on muscle building recommends eating almost everything in sight. An emphasis is placed on consuming an excessive amount of calories while nutritional quality is typically neglected. Those who have been misled about saturated fat make matters worse by following a low fat diet. As a result, most people who are trying to “bulk up” end up consuming a lot of carbohydrates to meet their excessive calorie goals. In many cases, they consume a large amount of sugar and refined carbohydrates in the form of pasteurized skim milk, juice, bread and pasta.

Not only are these foods a significant health risk because of the wild blood sugar fluctuations that they provoke, they also cause weight gain. Most people who eat like this end up gaining a considerable amount of body fat regardless of how much they exercise, and through wishful thinking, believe that most of it is muscle gain. Before I learned about proper nutrition, I was guilty of this myself.

Recommended Protein Intake

Yes, everyone is different, and that’s exactly why it would be useless and misleading to recommend an average protein intake. I suggest following the Metabolic Typing diet to determine how much and what types of protein you need to support basic health and wellbeing. Once you establish this baseline and develop a better understanding of how you’re affected by the foods you eat, you can experiment with increasing your protein intake and evaluate the results based on your appetite, how you feel, and how well you recover from workouts.

Tips for Buying Whole Food Protein Sources

Not all whole foods are created equal, especially when it comes to red meat, poultry, eggs, dairy and fish. Unless you buy these foods from an excellent source, they’re likely to.

The livestock that these foods come from should be raised on their natural diets, be free of exposure to chemicals and hormones, and have the freedom to roam in a natural environment. Cows, goats, lamb and bison should feed on natural grass pastures, even if they’re only used to produce dairy. Chickens, turkeys and pigs should be able to roam freely and consume insects and other small animals. Fish and all other seafood should be caught from remote waters that contain little pollution.

To be sure you’re getting the highest quality foods, you should ensure that you buy from responsible farmers. You can do so by searching EatWild.com for local farmers or by finding a nearby farmer’s market on LocalHarvest.org. If your local options are limited and you live in the United States, U.S. Wellness Meats and Blackwing Quality Meats are excellent sources of properly farmed red meat and poultry, and Vital Choice is a great source of wild and uncontaminated seafood.

Tips for Buying Protein Powder

If you insist on using protein powder, you should still make sure that it comes from a reputable source. If possible, all ingredients should be organic, and if the powder is derived from dairy, it should be from grass fed livestock that’s free of chemicals and hormones. Egg based powders should be derived from the eggs of free range hens which are also chemical and hormone free. Soy based powders should be avoided altogether because they contain substances that interfere with digestion and are utilized as estrogen. In addition, non organic sources of soy are often genetically modified and highly contaminated with chemicals.

The problem with protein powders that meet these standards is that they can be very expensive. In some cases, it would be less expensive to buy high quality whole foods such as grass fed beef and free range chicken, and this is even more reason to choose whole foods over powders.

NYC Personal trainer Best Personal trainer NYC!!

Hard Bodies Personal training NYC Located at 15 William St Apt 43B New York, NY 10005 917-474-3334 why do so many people fail at losing weight said personal trainer NYC? Is it because they are lazy? No. NYC personal trainers said its because they are addicted to food? No. Is it because they aren’t good at exercising? No. Failure at weight loss stems from a few main factors:

· Personal Trainers NYC People don't truly understand the risks of being overweight. Why do most want to lose weight? Most would say to look better. Looking better certainly is a benefit of losing weight, but this shouldn’t be the sole reason to lose weight. There is a 1000 pound gorilla in the room and it’s often ignored. Being overweight for a long period of time kills thousands of people each year. Thousands of studies have shown and proven without any doubt that losing body fat will improve and lengthen your life. Knowing the dangers of being overweight is a tremendous motivator to not only loses fat, but to keep it off.

· People don't commit to permanent lifestyle changes working with personal trainer NYC. So many people think of a "diet" as something temporary. When they are on a "diet" they restrict themselves so much that they are miserable. Sooner or later failure is inevitable because of the unreasonable demands of most "diets." NYC personal trainer Some of these diets force you to only eat certain foods (e.g., no carbs, special soups etc…) you, like I, have probably tried them before. The key to losing weight long term is to make gradual lifestyle changes you can stick to forever.

· Most individuals are not provided the truthful facts of losing weight and becoming healthier with personal training NYC. With the conflicting information in the media, and all of the different lose weight quick fad diets; it’s understandable why so many people really don’t know the truth about losing fat and keeping it off long term.

· NYC personal trainers Most people don't understand they are constantly either gaining fat, or losing fat. There is no in-between. Some people justify binging or giving up because they hit a small road-block. This isn’t an all or nothing game. For example, when I was overweight, if I ate an unhealthy lunch, I’d go ahead and eat an unhealthy dinner since I already "messed up" the day. Or I’d say, I’ll start eating healthy on Monday since I’ve already eaten poorly this weekend. Every person at times eats too much. The successful people will not let a road bump completely derail their entire lifestyle change. If you are not implementing positive lifestyle changes and losing weight, you are gaining weight. Again, there is no "in-between."

· Most people don't realize what they consume each day. So many overweight people eat thousands of extra calories and fat without realizing it. It’s tough to know if you are gaining weight or losing weight each day unless you are keeping an eye on what you’re consuming.

Personal trainers In NYC Offer Best Training In NYC!

10 Muscle Building Tips for Women!

Hard Bodies Personal Training located at 15 William St New York, NY 10005 917-474-3334 best Personal Trainers NYC when you think of muscle you think of guys, but muscle matters for women too! Muscle = weight loss= (this is explained in this women's weight training post at RWT). All women should be looking to build a bit of muscle, both to look good and lose weight If you have the basics of building muscle down but simply need a few more pointers to get you along your way, take a look at the following tips and advice for women who want to build muscle.

Muscle building tips for women: Personal Trainer NYC will push you. While you don’t want to work out too much, you want to make sure you cannot do one more repetition in a set because you are too exhausted. You want it to burn (this feeling is lactic acid stimulating muscle growth) and want to make the next set harder to do.

1. Personal Training NYC Comes resistance, and with resistance come stronger muscles and a more toned look. (more about training at)

2. Personal trainer Harness the big tree exercises. The big three exercises when you build muscles include the dead lift, squatting, and the bench press. They should always be included in your workout plan in some fashion as they build condition, strength, and bulkiness.

3. Nutritionist Workout a few times a week. You should workout at a minimum of 3 times a week – that should provide more than enough exercise required by your body to build muscles. If you’re more advanced at lifting weights and have done it for a while, you have the ability to attempt maybe one or two more sessions a week – alternatively, if you’re new, start with 2 a week. If you haven't got a workout, use one.

4. Keep it balanced, but limited. You want to focus on both cardiovascular workouts like running and biking while you try to build muscles. However, if you never want to do both extremes at once – for example, training to run a marathon while still lifting 5 times a week. It is great to mix cardio and strength training, but just don’t push each to the max at the same time.

5. Eat well. Not only do this mean eating healthy, but you need to eat to be catered for your muscles to build and not deplete. If you’re cutting calories as part of a weight-loss regime, they will leave your muscle and you’ll be fighting to build them back up. If you are trying to lose weight at the same time as you’re building your muscles and are required to drop the amount of food you eat, make sure at the very least to keep your protein levels the same as before. You can work out how many calories you need on a daily basis by using a BMI.

6. Measure body fat, not weight. If you are a part of a diet and weight loss regime and perform strength training, be sure to measure body fat – not your weight. If you’re actually gaining muscles, you will be gaining weight (pounds on the scale), even if you’re losing calories in other places on your body. Remember, weight does not equal size - it's about how you look in the mirror, not how much you weigh!

7. Carbohydrates are your friend. If you’re exercising and performing cardio and weight strengthening exercises every day, your levels of glucose are being depleted. If you fail to fuel your body with a sufficient amount of protein, your body will begin to ravage your muscles to extract protein (for carbohydrates). It depends on how much you’re exercising, but you should consume anywhere from 2 to 3.5 grams of carbs for every pound of body weight you have daily.

8. Consume protein before and after workouts. Consume about 10 to 20 grams of protein less than an hour before training to help increase the muscle-building effect of training. This equals to about the same size as 1 or 2 glasses of milk. After your workout, have a protein shake. ( about whey protein)

9. Try supplements. While the results vary for all individuals and should be taken only under the advice of a medical professional may have the ability to enhance your training – making you workout harder and for longer period of times. This could lean to increased muscle growth. Additionally, recent research performed has demonstrated that a creatine supplement combined with proteins and carbohydrates may encourage muscle building.

10. Shoot for the stars, but it might take a while. It takes a long time to send a rocket shuttle into space and to complete a mission at NASA -- this analogy applies to your weight building efforts. You need to make sure to set systematic, reasonable goals for your muscle building program that you can track, progress, and meet overtime. It also needs to be said that genetic plays a role in building muscles – if your body wasn’t designed for a large frame, it’ll be harder to achieve.

The bottom line, however, is that if you keep training – you will lose weight, and you will also gain muscle and strength. It's time for the women to get in the gym and start training with weights!

If you need any advice about training with weights or muscle building for women post in the comments below and we'll answer you.