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    Healthy Living — cardio

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    Basement Beast Transformation — FREE 20-Minute Home Workout Video

     

    Fabian Petrina’s 12-Week Basement Beast Transformation program was designed to help regular guys melt away their stubborn belly fat and get in incredible shape. 

     

    This isn’t some boring aerobics class or a bunch of burpees. It’s hard. And you know what? It works. The results speak for themselves.

     

    Watch the first 20-minute workout FREE in the video above to see if Basement Beast is for you. All you need is a few feet of open floorspace.

     

    Science, baby

     

    The Basement Beast program is based on triggering the hormone Irisin, which Harvard scientists believe is key to making your metabolism burn intense amounts of fat. It’s what Fabian calls a “Density Stacking” workout — a specific form of targeted resistance training (it’s brutal in a good way).

     


     

    Like what you see? Check out the full Basement Beast Transformation Program.

     

    Join Fabian and the Basement Beast community:

    How to Increase Muscle & Minimize Fat Gain

    How to Increase Muscle & Minimize Fat Gain

    Originally published on nutrabio.com


     

    You clicked on this article because you want to put on slabs of muscle, right?  Here’s the part that scares people… You need to put yourself in a caloric surplus in order to accomplish that. Yes, the same surplus that causes so many to gain dreaded body fat.  The question becomes, can you effectively increase muscle mass while minimizing fat gain?  To put it simply, yes.  You can increase muscle while minimizing fat gain.  However, there is a balancing act that needs to take place.  So, put your arms out, steady yourself, and let’s jump in. 

    Below in this article will be some of the best tips and tricks to keep your body fat under control while trying to increase muscle mass.  But first, let’s discuss the difference between bulking cycles as they differ significantly. 

    Clean Bulking Vs. Dirty Bulking

    If you’re trying to increase muscle and minimize fat gain, you will want to focus on clean bulking.  What does that mean?  It means keeping your nutrition in check while in a caloric surplus and filling it with healthy macronutrients – clean sources of protein, carbohydrates, and fat.  Notice how all three macronutrients are included in the previous sentence?  That’s because they are all going to fill a role when trying to increase muscle mass. 

    On the opposite side of the spectrum is dirty bulking.  This approach is where you eat anything and everything in an effort to put on weight (including fast food) – which can lead to massive increases in fat gain. 

    The tips below will fall under the clean bulking method as the last thing you want to do is put on a ton of body fat (you will gain a little during a clean bulk, though) and then spend the next several months on a treadmill trying to lose all of that weight which in the process could strip away some of your hard-earned muscle. 

    Track Your Nutrition

    The goal when trying to increase muscle mass while minimizing fat gain is not allowing your caloric surplus to get away from you.  While you need to eat more than you would to achieve your maintenance level, that doesn’t mean taking a 2,000-calorie maintenance and jumping up to 4,000 calories per day, thinking the almighty Gainz God is going to shine down on you. 

    Take it slow and increase your calories by around 10% and see how you fair after a week.  If you notice you’re gaining weight, but when you check your body fat it’s gone up, back it down a little bit to around a 5% increase in your calories.  Remember, slow and steady will help prevent fat gain.  Strive for 0.5-1.0lb of weight gain each week.  Anything more and you’re potentially adding body fat. 

    At the same time, track your nutrition with something like MyFitnessPal.  You don’t know what you don’t know, and while you may think you’re at a sweet spot with your nutrition, you could either be drastically over or drastically under your calories, which will not provide you the results you’re looking for. 

    Prioritizing Protein

    Protein is your friend.  You need protein in order to help increase muscle mass.  Strive for around 1g per pound of body weight.  Make sure you have protein in every meal and each snack.  Things like steak, chicken, turkey, fish, eggs, beef, nuts, seeds, legumes, cottage cheese, and Greek yogurt, to name a few. 

    Achieving 1g can be difficult for some who aren’t used to eating a lot of protein.  Therefore, it may be wise to consider a protein supplement to help you increase your protein intake without force-feeding yourself. 

    NutraBio 100% Whey Protein Isolate would be a fantastic and clean protein source that is extremely low in carbohydrates while containing zero fat.  This allows you to enjoy a delicious treat while easily increasing your protein intake.  With more than a handful of flavors to choose from, you’ll always have a wide selection to choose from, regardless of what you’re craving. 

    Leverage Your Carbohydrate Intake

    Where a lot of people go wrong is thinking they need to drastically increase their carbs in a bulk.  Not so fast. Instead, what you should do is be specific about when you are consuming your increase in carbs.   

    Leveraging your carbohydrate intake around your training will be your best bet.  Have a carb-filled meal pre-workout (around 60-90 minutes prior) to benefit from the added glycogen and then also post-workout (with a protein powder) to help replenish glycogen and kickstart the recovery process. 

    Keep Healthy Fats In Your Diet

    People tend to shy away from fat as they believe eating it will cause them to experience fat gain.  That’s not always true.  Consuming healthy fats will not only help you feel satiated, but it can also help balance hormones and even boost your testosterone levels (which you would greatly benefit from while bulking). 

    Look at natural sources like fish, steak, nut butter, seeds, and whole nuts.  Add those to your meals and reap the benefits of healthy fats. 

    Train Hard And Heavy

    This is pretty straightforward and one that we aren’t going to spend a lot of time on.  If you want to increase muscle, you need to lift heavy.  Now, that doesn’t mean maxing out each workout.  What it means is, using a weight you can achieve 8-10 repetitions with where the last few reps you’re really pushing yourself.  Going to failure on every set of every exercise is not going to be beneficial. 

    If you wanted to hit some isolation exercises at the end of your workout where you lighten the weight, go for it, but make sure if you’re hitting 15 reps where your muscles are on fire before you put the weight down (you want to make sure you are going to failure if using lighter weights to really break down those muscle fibers). 

    Back Off On The Cardio

    Now is not the time for marathon cardio sessions.  For health and heart benefits, you can still keep some cardio in your routine, but do not be obsessive with it as you’ll be burning off the calories you need to increase muscle mass – which will only force you to eat more food in order to make up for the reduction. 

    That being said, at least keeping some cardio in your plan will further help you minimize fat gain while you bulk.  Just make sure your calories at the end of the day are still around 10% higher than your maintenance. 

    Get Enough Sleep

    This section is incredibly important.  If you want to see any changes to your physique, you need proper rest and recovery.  You should strive for a minimum of seven hours of sleep each night.  Should you fall short, it could dramatically stall your progress.   

    Make sleep a priority and change around your schedule to allow for proper rest if you truly want to increase muscle mass.

    Wait! Read This Before Making New Year Resolutions! By Mike O'Hearn

    Wait! Read This Before Making New Year Resolutions! By Mike O'Hearn

    A Clean Slate⁣

    Today, at the very beginning of a brand new decade, is the perfect day to give yourself a clean slate…by cleaning out your kitchen. Take a look through your pantry, fridge, freezer and cupboards. Chances are high that you’ll find unhealthy packaged foods that are not in line with your healthy eating goals. Get rid of it all! ⁣
    Give yourself an advantage by starting 2021 with a wholesome kitchen that’s free from temptations and pitfalls. ⁣

    Did you accomplish your goals this past year? (YES or NO)

 If “NO” then answer these 5 Questions for insight into your failure.

⁣

    1. Were your goals clearly written down and reviewed regularly?⁣⁣

    If you’re ambiguous about what you are setting off to achieve then it will never culminate in anything concrete. By writing down your goals in specific, clear terms and reviewing them regularly, you’ll be on track to achieve huge things in 2021.⁣

    2. Did you use the SMART System for defining your goals?⁣⁣

    SMART Is an acronym for setting achievable goals. It stands for SPECIFIC, MEASURABLE, ATTAINABLE, REALISTIC and TIME BOUND. Don’t skip over this step – setting SMART goals is the difference between achieving your dreams and having yet another year slide by without any measurable results to show for it. Use the SMART filter for setting goals — and REFLECT on and REVIEW your RESULTS with regularity.⁣

    3. Did your goals align with your values?⁣

    If your goal was to lose weight and to finally achieve a lean, fit, healthy body then why did you continue to glorify greasy, unhealthy food? Why did you look at exercise as a punishment to be avoided? Your value system must line up with your goals. In fitness this means having a positive attitude about exercise and healthy eating. ⁣

    4. Did you create accountability around your goals?
⁣⁣

    Who did you tell about your goal to finally lose the weight and get fit? If you kept it to yourself then you missed out on a huge opportunity for accountability and support. This support is what you lean on through the tough times when jumping off the wagon seems like the only option. ⁣

    
Take a moment to reflect on the answers to these questions above BEFORE answering the next question.

⁣

    5. What was the root cause of your failure?
⁣

    I don’t know what your specific root cause of failure was, only you do, but I can tell you confidently that if you join my program in 2021 you will blow past your failure to achieve the success that has always alluded you. 

You get one shot — one life — so what are you waiting for?⁣

    It’s time to expand, grow, seek, achieve.

 Feel the fire — fall down, get up, shake it off and get back in the game.

 2021 has the potential of being the best year yet... but it starts right now.

    Let's Keep training like Warriors and keep dominating your path. For more lifestyle and training philosophy, or nutrition tips, check out www.mikeohearn.com

    @mikeohearn on Instagram

    - The Titan Mike O’Hearn, 4x Mr. Universe

    Cardio: Fed Or Fasted? By Team ICON Meals Athlete Brandan Fokken

    Cardio: Fed Or Fasted? By Team ICON Meals Athlete Brandan Fokken
    Feeling frustrated your fitness endeavors are starting to feel like past math classes? When it all seemed straight forward and simple, they threw X, Y, and Z into the mix, and from there is quickly escalated from making sense to extremely complicated (remember deciphering proofs in college?). 

    Think back to the days when cardio was just, well, cardio. The concept was pretty straight forward and simple, but as time has passed you’ve quickly learned that cardio isn’t as simple as you once believed. The type, frequency, and time can be confusing enough…and now they’ve thrown another element into the mix… 

    Read more

    Scott Herman | Fitness Content Creator | Everyday Icon

    Scott Herman | Fitness Content Creator | Everyday Icon

    This week we're excited to feature Scott Herman! An online fitness coach who balances work, fitness, the day-to-day grind, and of course living and eating healthy! Here's why Scott is our Everyday ICON of the week...

    What do you do? (Job-wise)

    I am an online fitness coach and one of the very first influencers to begin teaching fitness on YouTube back in 2009! I currently have over 2.3 Million subscribers and deliver educational fitness content on a weekly basis through my videos and my website MuscularStrength.com!

    Read more