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Videos uploaded by user “Sean Nalewanyj”
Creatine Loading Phase: Is It Necessary?
 
02:53
► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Free 28-Day Fast Mass Building Plan: http://www.SeanNal.com/28-Day-Mass-Plan -------------------------------------------------------------------------------- Video Summary: Is A "Creatine Loading Phase" Necessary? http://www.SeanNal.com/articles/supplementation/creatine-loading-phase.php Should you load creatine or will you get the same results by simply using 3-5 grams per day right from the start? The creatine loading phase has been a standard method of creatine dosing ever since the supplement was first released back in the 1990's. The creatine loading period usually lasts for 4-5 days and involves taking 15-20 grams per day split up into 3-4 servings of 5 grams. When it all comes down to it, loading creatine or not really makes no difference to your overall results in the big picture; it simply allows you to see faster results right from the get go. The goal of creatine supplementation is to fully saturate your muscles with creatine, and this can either be accomplished by using a creatine loading phase and seeing full results in 4-5 days, or by simply using 3-5 grams a day in which case you'll see full results after about 2-3 weeks. So if you can simply be patient and wait 2-3 weeks, you'll end up getting the same results and save a bit of money in the process. The standard creatine loading schedule was probably put in place by supplement companies in order to get you to consume more product, but at the end of the day it isn't going to enhance your results above and beyond a basic 3-5 gram daily dosage. Creatine loading results in faster saturation of the muscles, but in the big picture this makes no difference to your bottom line results. So, the choice here is really yours and just depends how quickly you want to see results and if the extra cost is an issue for you.
Views: 47369 Sean Nalewanyj
How To Lose Fat Without Losing Muscle (4 Simple Tips)
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php ------------------------------------------------------------------ Video Summary: How To Lose Fat Without Losing Muscle (4 Simple Tips) http://www.SeanNal.com/articles/training/lose-fat-without-losing-muscle.php If you've just finished up your bulking phase and are wanting to lean down now and get rid of the excess fat, here are 4 tips you can use to lose fat without losing muscle... 4 Tips To Burn Fat And Maintain Muscle: 1) Don't change your weight training plan. If you want to lose fat and maintain muscle, don't make the common mistake of switching to a "light weight/high reps" workout plan. Many people do this thinking it will help them "define" their muscles and bring out more shape and separation, but this is completely false as you can't spot reduce fat from specific areas of your body. Using lighter weights and higher reps only weakens the stimulus on your muscles, making it even more likely that you'll lose muscle. Just keep your weight training plan exactly the same as it was before by basing it on sets in the 5-12 range, keeping your rest periods in the 1.5-3 minute range and striving for intensity and progressive overload during each workout session. 2) Don't go overboard on cardio. There's no need for marathon cardio sessions or an extensive number of cardio workouts per week. To lose fat without losing muscle, just start with 2-3 sessions weekly. This will usually be enough for most people, and you should ideally space them at least 8 hours away from weight training for the best results. 3) Maintain a moderate calorie surplus. More aggressive deficits are okay in the short term, but to keep your hunger, energy levels, mood, training performance and lean muscle intact, just stick with a moderate calorie deficit of about 500 calories below maintenance. This will allow you to lose fat while maintaining muscle at a reasonable rate of about 1-2 pounds lost per week. 4) Consume sufficient daily protein and fat. Last on the list of tips to lose fat without losing muscle is to make sure your protein and fat needs are being met. Protein is responsible for repairing and building muscle mass, and you'll want to make sure you're getting between 0.8-1 gram per pound of body weight daily. Fat helps to keep your testosterone levels optimized and your mood in check, and you'll want to get around 25% of your total calories from dietary fat. If you want to maintain muscle while cutting, it's actually pretty simple. Just follow these 4 basic fat loss guidelines and you'll be able to lean down effectively and ensure that you lose fat, not muscle throughout your cutting phase.
Views: 258883 Sean Nalewanyj
"What Happens When I Stop Taking Creatine?"
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Is A "Creatine Cycle" Necessary? http://www.youtube.com/watch?v=c8hLVE_Ia3I -------------------------------------------------------------------------------- Video Summary: "What Happens When I Stop Taking Creatine?" http://www.SeanNal.com/articles/supplementation/what-happens-stop-taking-creatine.php Creatine benefits your muscle building program in two main ways. The first is by increasing the efficiency of your body's use of the energy molecule ATP, and the second is by increasing intramuscular water retention to give you a fuller, harder appearance. But what happens when you stop using creatine? Does going off creatine cause you to lose all of your gains, or are creatine gains permanent? Let's look at each individual benefit... The first is the additional water retention that is held inside of the muscle cell. After stopping creatine for around 2 or 3 weeks, this particular benefit will in fact be lost. Creatine requires additional water in order to be stored inside of your muscle cells, and when you stop using creatine, those extra water stores will flush out along with the creatine itself. The second is the increased strength and gym performance. This one will vary quite a bit from person to person and it depends on how well you responded to creatine supplementation in the first place. Assuming you do respond well, you might notice a slight reduction in gym performance after cycling off creatine. However, it shouldn't be too significant, and whatever additional muscle you originally gained from the creatine use should remain intact. So, to sum it up, when you discontinue creatine use, you will lose the additional creatine water weight and you may experience a slight reduction in strength, but you likely won't lose any actual lean muscle tissue that you gained. The real question though, is why stop using creatine in the first place? There is no benefit to creatine cycling (going off creatine for a month, for example, isn't going to give you any added benefits)... it is completely safe to use over the long term... and it's also very inexpensive. Assuming you are someone who benefits from this supplement, my advice is to just use it continuously, as I can't see any reason why going off creatine would be beneficial.
Views: 1764325 Sean Nalewanyj
How Long To Bulk Before Cutting? (Proper Bulking Phase Length)
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Video Summary: How Long To Bulk Before Cutting? (Proper Bulking Phase Length) http://www.SeanNal.com/articles/training/how-long-bulk-before-cut.php Although many "experts" will insist that it's possible, the simple reality is that trying to gain muscle while losing fat at the same time just isn't realistic for the vast majority of the population. Unless you have elite genetics or are using drugs, it's almost always best to using the standard bulking phase / cutting phase approach. But many people wonder about the specific time frames and aren't sure how long to bulk and cut for. In this video, I specifically address proper bulking phase length. "How long should I bulk for" is a question I hear quite often, but what's the real answer? Well, the truth is that there is no set answer and it really depends on several factors. First off, how much muscle do you ultimately want to gain? Your bulking cycle length depends largely on just how much "bulk" you're aiming for. Those who want to gain more muscle will naturally bulk for longer and vice versa. Secondly, it depends on your body fat percentage. Every time you try to build a significant amount of muscle, it's inevitable that you'll also gain some fat. This is just the way it goes and there's no way around it. So, your bulking phase length also depends on how much fat you're comfortable carrying. If you reach a body fat level that you aren't happy with, it's probably time to cut your bulking cycle duration down and shift into cutting mode. At the end of the day, trying to assign a set time frame to your bulking phase isn't really necessary. You won't know for sure from the outset just how quickly you'll gain muscle as an individual, and for that reason it's best to just take it week by week. Trying to figure out how long to bulk before cutting depends too highly on individual factors and just isn't possible to predict in most cases. Just keep going until you reach a level of muscular development that you're happy with, or until your body fat percentage reaches a level that you aren't comfortable with (though this should never happen assuming that you bulk properly).
Views: 80106 Sean Nalewanyj
How Often To Increase Weight When Lifting?
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Video Summary: How Often To Increase Weight When Lifting? http://www.SeanNal.com/articles/training/how-often-to-increase-weight.php Regardless of how your muscle building program is structured in terms of workout frequency, volume, sets, reps and exercises, the ultimate bottom line factor that decides your success is progressive overload. In other words, you need to focus on getting stronger by gradually increasing your weights over time. But you might be wondering how often to increase weight, and how much weight to add each workout in order to get the best results... To answer the first question (when to increase weight), the simple answer is that you should be adding weight to your exercises as often as you can assuming that you're lifting with perfect form and staying within your targeted rep range. The basic truth is that the faster you gain strength, the faster you'll gain muscle. So, anytime you reach the upper end of a given rep range with a particular weight, it's time to add more weight on the following workout. For example, if your targeted range is 5-7 reps, then you'd increase the weight as soon as you were able to perform 7 reps with a given level of resistance. To answer the second question (how much weight to add per week), it really depends on the exercise. The bigger the lift is and the more muscles it involves, the more weight you'll be able to add. For bigger compound lifts (squats, deadlifts, bench presses, rows etc.) 5-15 pounds will be appropriate in most cases, and for smaller isolation lifts, 2.5-5 pounds will be about right. (This assumes you're a relative beginning though, as strength increases will gradually slow down over time) Figuring out how often to increase weight when lifting and by how much is largely a matter of learning how your body responds and adjusting accordingly. Everyone will apply the law of progressive overload in a slightly different way, and as you gain more experience and adjust you'll gradually learn what works best for you.
Views: 67928 Sean Nalewanyj
Creatine Dosage: How Much Creatine Should I Take A Day?
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Optimum Nutrition Creapure Creatine: http://www.SeanNal.com/recommends/optimum-creatine.html -------------------------------------------------------------------------------- Video Summary: Creatine Dosage: How Much Creatine Should I Take A Day? http://www.SeanNal.com/articles/suppl... When it all comes down to it, proper creatine use is actually dead-simple. Most people make it out to be way more complicated than it really is, and this is most likely due to the over-hyped marketing put out by dishonest supplement companies trying to sell you new "breakthrough" products. So, how much creatine per day is optimal? Simple: just take 3-5 grams of high quality creatine monohydrate once per day on a continuous basis. That's it. That's ALL there is to it when it comes to proper creatine dosage. This is enough to fully saturate the muscles and keep them saturated on a permanent basis. The "creatine loading phase", cycling and any other techniques you may have read about when it comes to how to use creatine properly are simply unnecessary. The ONLY goal of supplementation here is to raise and sustain creatine levels in the muscle cells, and a 3-5 gram per day creatine dose will easily accomplish this. This equals out to about a teaspoon, and it can be mixed in any liquid you want depending on your taste preference, whether it be juice, water, tea or a sports drink. The specific timing does not matter either. You can take your creatine dosage in the morning, pre workout, post workout or in the evening; it really won't make any difference at all in the long term. Also remember to stick to basic creatine monohydrate. It's the most researched form out there, is the most cost effective, and has never been shown to be inferior to any other form. Creatine ethyl ester, Kre Alkalyn, creatine hydrochloride etc. are simply over-priced and over-hyped variations that won't give you any additional results. So, when it comes to how much creatine you should take per day, this is really all there is to it.
Views: 97410 Sean Nalewanyj
How To Take Beta Alanine (Dosage, Timing & Best Brand)
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- High Quality CarnoSyn Beta Alanine: http://www.SeanNal.com/recommends/allmax-beta-alanine.html -------------------------------------------------------------------------------- Video Summary: How To Take Beta Alanine (Dosage, Timing & Best Brand) http://www.SeanNal.com/articles/supplementation/beta-alanine-dosage.php If you have all of the basics covered, adding in a beta alanine supplement to your plan is definitely a worthwhile addition if you're following a medium to higher rep hypertrophy based program. In this video I outline exactly how to take beta alanine by addressing the following issues... - How much beta alanine you should take - When to take beta alanine - The best beta alanine product available In reality, it's actually incredibly straightforward... Proper beta alanine dosage should be in the range of 2.4 - 6.4 grams daily. The available research doesn't show any measurable difference between the various dosages, so your best bet is to stick to the medium to lower end of the range in order to save money and reduce the effects of the histamine response. For most people, about 3 grams per day is a good guideline. You can mix this with any liquid you prefer, whether it be juice, water, tea, crystal lite or anything else. Beta alanine timing is also very simple, since you can take it at any time of the day you prefer. Whether it's in the morning, pre workout, post workout or in the evening, it really doesn't matter as the only goal here is to raise and sustain the levels of carnosine within the muscle cells. Finally, what is the best beta alanine brand? For this, just go with a pure powdered product that uses "CarnoSyn" as the source. Some companies will cut corners by using regular l-alanine instead of beta alanine (these are NOT the same thing) and finding a product that sources from CarnoSyn ensures that you're getting a high quality product. So, that's really all there is to it. Take 3 grams of a CarnoSyn beta alanine product once per day mixed in any type of liquid you want. There's no need for cycling or loading either - just take 3 grams per day on a continuous basis. Do this consistently and you should see positive results after a few weeks of use.
Views: 64959 Sean Nalewanyj
The Single Fastest Way To Gain Muscle, Period.
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BTBlueprint.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php ----------------------------------------------------------
Views: 73134 Sean Nalewanyj
Proper Leg Press Form: 7 Key Mistakes To Avoid
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Video Summary: Proper Leg Press Form: 7 Key Mistakes To Avoid http://www.SeanNal.com/articles/training/leg-press-form.php Although proper leg press form might seem very simple on the surface, most lifters make a lot of basic mistakes on this quad exercise that both minimize its muscle building effects and increase the chances for injury as well. Here are 7 basic leg press form tips to keep in mind if you want to get the very most out of the lift and experience the best leg workouts possible... Correct Leg Press Technique: #1 - Always focus on pressing the weight using your heels rather than your toes. Pushing through your toes puts a lot of stress on the knees that can add up over time. #2 - Make sure to use a full range of motion by lowering the weight as far down as you can while still maintaining the stress on your quads. For most people this means lowering until your knees are at about a 90 degree angle. #3 - Also make sure to not use too large a range of motion. This is an important aspect of proper leg press form, because going too low shifts most of the stress onto your lower back. #4 - Don't put your feet too high or too low on the platform as going too high hits more glutes and going too low stresses the knees. Experiment on the leg press machine using light weight to find the position that works best for you. #5 - Do not allow your knees to buckle inward. Doing so puts stress on your knees, hips and lower back. #6 - One very important aspect of proper leg press form is to focus on shoving your lower back into the pad. This reduces lower back stress and increases quad strength. For that reason, never put your hands on your knees and instead always grip the handles. #7 - One the best leg press tips out there is to make sure that you don't lock your knees out on each rep. Instead, stop just short of locking out. You'll feel a big improvement in quad stress using this tip. Give these 7 leg press form tips a try and see what you think. The leg press is one of the best quadricep exercises out there, and these tips will ensure that you get the very most out of the movement.
Views: 95591 Sean Nalewanyj
The Benefits Of A "Deload Week" (And How To Do It Properly)
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Video Summary: The Benefits Of A "Deload Week" (And How To Do It Properly) http://www.SeanNal.com/articles/training/deload-week.php #1 - What Is A Deload? Simply put, a deload week is a scheduled break from your regular training program. #2 - What are the benefits of a deload? The two main deload week benefits are that it: * Helps to prevent over-training and sticking points by giving the CNS, joints, immune system and muscles a chance to fully recuperate from the previous training cycle. * Provides mental benefits by allowing you to rest and relax and take time off from the gym. Many people find that deloading increases their overall motivation and drive to train. #3 - What is the most effective way to deload? Your deload phase can be done in one of two main ways... 1) Continue with your regular training program but reduce the amount of weight lifted on your exercises by about 50%. 2) Simply take an entire week off from lifting by stopping weight training altogether. Either form of deloading is acceptable, and my recommendation would be to just choose the one that you prefer and that motivates you the most. How often should you deload? You'll hear many recommendations for this, but the guideline I use is a 1 week deload for every 6-12 weeks of consistent training. Choose the upper or lower end depending on your training experience (the more experienced you are the more often you should deload and vice versa), your age (if you're in the 40+ age range then more frequent deloading is recommended), lifestyle factors (the more physical/mental stress you're under, the more often you can do a deload week), and your calorie intake (if you're bulking and in a calorie surplus, you can get away with longer stretches of consistent training in comparison to someone in a calorie deficit.) Two other quick points... * Your deload week diet can still consist of a net calorie surplus or calorie deficit, but bring it closer to maintenance by cutting your regular surplus or deficit roughly in half. * You can still incorporate some light cardio during your deload week.
Views: 33035 Sean Nalewanyj
Is A "Creatine Cycle" Necessary?
 
03:55
► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Free 28-Day Fast Mass Building Plan: http://www.SeanNal.com/28-Day-Mass-Plan MuscleAmp Bodybuilding Formula: http://www.SeanNal.com/EIL.html -------------------------------------------------------------------------------- Video Summary: Is A "Creatine Cycle" Necessary? http://www.SeanNal.com/articles/supplementation/creatine-cycle.php What is the most effective way to dose your creatine supplements - should you simply take a regular dosage every day on an ongoing basis, or should you follow a creatine cycle by using it for a set number of weeks "on" followed by a set number of weeks "off"? There are a few main reasons why people may use a creatine cycling approach, but none of those reasons are based on good science or evidence... The first main reason is to keep the body's natural creatine production elevated. Yes, the body does reduce its own production of creatine in response to external use, but this system is extremely sensitive and returns to baseline immediately when creatine supplementation ceases. So, following a creatine cycle for this purpose is not necessary. The second reason people may cycle off creatine is to reduce stress on the kidneys and liver. However, creatine supplementation has never been shown to be stressful or harmful in any way to these organs, so again, cycling off creatine won't be necessary here either. The only goal of creatine supplementation is to fully saturate the muscles with creatine and to keep those levels permanently elevated. Taking 3-5 grams per day on an ongoing basis will accomplish this, and a creatine cycle is not going to do anything to enhance those results to a higher level. So, should you cycle creatine? Does creatine cycling work? No, this is just another bodybuilding supplement myth and there is no need at all to go on and off of creatine as opposed to just using it continuously. Again, just take 3-5 grams of high quality creatine monohydrate on a daily basis, and beyond that there's no need to analyze your specific creatine dosing method any further.
Views: 22132 Sean Nalewanyj
How Many Reps To Build Muscle?
 
05:09
► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Free 28-Day Fast Mass Building Plan: http://www.SeanNal.com/28-Day-Mass-Plan -------------------------------------------------------------------------------- Video Summary: How Many Reps To Build Muscle? (Best Rep Range For Mass) http://www.SeanNal.com/articles/training/how-many-reps-build-muscle.php The issue of how many reps per set to perform is a fundamental aspect of your overall training plan and is an issue surrounded by a lot of confusion and mixed advice. What is the best rep range to build muscle? Is there any significant difference between performing high reps vs. low reps? First off, here's what I'd suggest avoiding in terms of optimal rep range for bulking... 3 Reps Or Lower - Go lower than 3 reps and you'll primarily experience neural adaptations that improve strength and power rather than actual muscle size. 10 Reps Or Higher - Go too far beyond 10 and the emphasis shifts onto improvements in endurance rather than muscle size. Don't get me wrong here, you'll still gain muscle size even if you do perform 3 reps or 10+ reps, but it just won't be optimal. So, how many reps for mass is best? In my opinion, the "sweet spot" here for maximizing actual lean muscle growth is about 5-7 reps per set. This is a great rep range for size as it maximizes gains in myofibrillar hypertrophy (actual dense muscle rather than fluid increases) and also allows you to generate a high level of intensity since the sets are short and explosive. This means you'll want to choose a weight that you can perform at least 5 reps with, but that is heavy enough that you can't go beyond 7. This is a great rep range for hypertrophy and should be used on most exercises, with the exception of those with very short ranges of motion (like shrugs) or those that place the joints in a more vulnerable position (like flyes or side laterals). Go with about 8-10 reps for those movements.
Views: 33131 Sean Nalewanyj
How To "Clean Bulk" Without Gaining Fat (2 Simple Steps!)
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Video Summary: How To "Clean Bulk" Without Gaining Fat (2 Simple Steps!) http://www.SeanNal.com/articles/training/clean-bulk.php What is the best way to employ a proper "clean bulk" in order to gain muscle without fat? What is the best clean bulking diet and workout structure to maximize your muscle gains while staying as lean as possible? Ultimately, the process of clean bulking is very straightforward and just comes down to two simple things... The first factor is controlling the size of your calorie surplus. Unlike a full-on "dirty bulk" where you simply consume a ton of food each day without really tracking things, a clean bulking diet involves creating only a small calorie surplus and tightly controlling it over time. Although eating "clean foods" and performing additional cardio can assist with this, they still aren't mandatory if you're tracking your diet properly since it really just comes down to tracking your overall net surplus. A good clean bulking diet would be to consume about 200-300 calories above your maintenance level, and focusing on gaining muscle gradually at a rate of somewhere around half a pound per week. (If you're more advanced then this will be even slower) The second and often overlooked aspect of proper clean bulking is to ensure that your weight training plan is being carried out with the proper intensity, volume and frequency. A lot of people in the gym just plain don't train hard enough, and if that's the case then a smaller percentage of your calorie surplus will be diverted to muscle growth and more to fat since your body may not even require all of the calories you're consuming in order to properly recover. So, to clean bulk as effectively as possible and have the highest amount of your calories shuttled to your muscles rather than fat stores, make sure you're training intensely enough (at least 1-2 reps short of failure), are using enough total volume (around 8-12 sets for large muscle groups and 5-7 for smaller ones) are utilizing sufficient frequency (minimum once per week per muscle group and ideally closer to two times a week), and are focusing on progressive overload by getting stronger over time. If you want to build muscle without fat and bulk up while staying lean, those 2 "clean bulking" steps are the most important things to pay attention to. An effective clean bulk is really just a matter of maintaining a small calorie surplus, training hard, and being patient.
Views: 69684 Sean Nalewanyj
Creatine While Cutting?
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Free 28-Day Fast Mass Building Plan: http://www.SeanNal.com/28-Day-Mass-Plan MuscleAmp Bodybuilding Formula: http://www.SeanNal.com/EIL.html -------------------------------------------------------------------------------- Video Summary: Creatine While Cutting? http://www.SeanNal.com/articles/supplementation/creatine-and-fat-loss.php There's no question that creatine monohydrate is a highly effective supplement to use when it comes to building muscle size and strength, but should you also use creatine while cutting? Is it effective to use creatine for fat loss? To put it simply, yes, you should continue supplementing with creatine whether your goal is to build muscle or to burn fat. Many people wonder, "does creatine burn fat", and although it doesn't enhance fat loss directly, it will allow you to maintain as much lean muscle and strength as possible while you lean down. Remember, you aren't going to build muscle and lose fat at the same time to any significant degree, and your goal during a cutting phase is simply to maintain as much lean tissue as possible. This is where creatine during a cut helps out. Creatine helps to keep your strength levels elevated so that you can continue providing maximum stimulation to your muscles during workouts and thus keep as much of your muscle tissue in tact a possible. Some people may argue against using creatine while cutting by saying that creatine causes water retention and will leave you looking soft and bloated. Although creatine does cause your body to retain more water, that water is stored inside the actual muscle cell itself and not beneath the skin. For that reason, it will actually cause you to appear harder and more defined. Using creatine for cutting is exactly the same as using it for bulking - just take 3-5 grams of high quality monohydrate once per day mixed in whatever liquid you want and at any time you prefer. So, should you use creatine on a cut? Yes, in order to keep your muscle size and strength maximized while you lose fat, using creatine while cutting is a wise idea.
Views: 74511 Sean Nalewanyj
Bad Calf Genetics? Why Stubborn Skinny Calves Don't Grow Easily
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- 4 Tips For Building Up Skinny Calves: https://www.youtube.com/watch?v=SxZmAl57_To The 5 Best Calf Exercises + Sample Calf Workouts: http://www.SeanNal.com/articles/training/best-calf-exercises.php -------------------------------------------------------------------------------- Video Summary: Bad Calf Genetics? Why Stubborn Skinny Calves Don't Grow Easily http://www.SeanNal.com/articles/training/stubborn-calves.php Having stubborn calves is one of the hardest bodybuilding "weak points" to correct. If you were born with naturally skinny calves it can be a very hard area to pack reasonable size onto and will likely take significantly longer to develop than your other muscle groups. But what's the reason for this? Why don't calves grow easily? Why are calf muscles hard to build? There are 2 main reasons why your "skinny calf genetics" are giving you a rough time... First off, the calves contain low amounts of androgen receptors in comparison to the other muscles of the body. This means that testosterone can't exert a very powerful effect there, making it much harder to pack on reasonable size. Secondly, thin calves can be the result of having a long calf tendon which causes your calf muscle to insert higher up on your lower leg. This give you "short calves" that are great for sprinting and jumping, but not great when it comes to gaining size. If you have stubborn calves and what you consider to be "bad calf genetics", you can certainly still build them up to a reasonable level, but it will just require more time, patience and attention to detail. Check out the 2 articles below for more information on how to structure the best possible workout to add mass to your thin calves, as well as some key tips for proper calf training form. Most people make a ton of mistakes when it comes to their calf training, making it next to impossible to overcome their skinny calf genetics. You'll want every edge you can get, so make sure to check out those two resources to get yourself onto the right path.
Views: 87614 Sean Nalewanyj
My Favorite Whey Protein Shake Recipe
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Recommended Protein Powders: http://www.SeanNal.com/recommended-whey-protein.php -------------------------------------------------------------------------------- Video Summary: My Favorite Whey Protein Shake Recipe http://www.SeanNal.com/articles/nutrition/whey-protein-shake-recipe.php Although there are an endless number of different whey protein shake recipes out there, today I wanted to share with you the one combination I've always seemed to default back to over the years. This protein smoothie recipe is nothing complicated, but I really enjoy it because it's easy to make, tastes great and is nutritionally balanced and macro-friendly. I had this exact protein shake every morning for about 5 years straight, and here's how to make it: 1 scoop whey protein powder (30g) 1 cup unsweetened vanilla almond milk (240ml) 1 medium banana (120g) 1/2 cup oats (40g) 1 tbsp. natural peanut butter (15g) Pinch of cinnamon 3 ice cubes + water to thin if necessary You can use any flavor of protein powder here that you prefer, but I usually go with chocolate personally. Also note that you can use regular milk in place of the almond milk if you'd like. One other tip is that if the oatmeal doesn't blend up easily in the shake, you can "pre blend" it first on its own (it will turn into a fine powder) and then add it in after that. Here's the nutritional breakdown for this whey protein shake recipe: Calories: 522 Protein: 36g Carbs: 61g Fats: 15g Give this whey recipe a try and let me know what you think. You can also play around with it depending on your calorie needs by increasing or decreasing some of the ingredient quantities.
Views: 199012 Sean Nalewanyj
How A "Refeed Day" Can Improve Fat Loss
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Video Summary: How A "Refeed Day" Can Improve Fat Loss http://www.SeanNal.com/articles/nutrition/refeed-day.php Although eating in a consistent calorie deficit is the underlying premise of fat loss, intermittently going "against the grain" and intentionally over-eating through the use of a "refeed day" can actually help you produce better long term results. What are refeed days? A refeed day (sometimes also called a "carb up day" or "carbloading day") is simply a day that involves a controlled increase in calories, mostly in the form of additional carbohydrates. The benefits of a refeed day primarily revolve around increasing levels of the hormone "leptin" which is heavily involved in regulating metabolism, hunger and energy. When you follow a fat loss diet over time, leptin levels gradually drop which produces the typical effects most people experience when cutting, such as lower energy, increased appetite and metabolic down-regulation. So, by incorporating a refeeding day into your plan, you temporarily spike leptin levels to offset these negative effects. You'll feel physical and mentally better, experience a nice boost to your mood and energy, and may even burn more fat long term by reducing metabolic adaptation. Proper refeed day calories and macros are pretty straightforward. Just increase your calorie intake back to your current maintenance level, and assign those extra calories to carbohydrates. Carbs contain 4 calories per gram, so just divide the increase by 4 to find out the exact gram amount of extra carbs to take in. Refeeds can be done once every 1-2 weeks. Those who are leaner and have been dieting for longer will want to do refeed days more frequently, while those who are in the beginning stages and who have higher body fat can do them less frequently. A refeed day isn’t mandatory if you feel fine and have no real desire to take a break from your diet, but for most people this strategic use of calorie cycling usually improves long term adherence and makes the cutting phase more manageable.
Views: 37365 Sean Nalewanyj
How To "Mini Cut" And Lose Excess Fat During A Bulk
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php ----------------------------------------------------------------------------- Videos Referenced: How To Transition From Cutting To Bulking: https://www.youtube.com/watch?v=N2CmPgg0iik Losing Strength On A Cut? 5 Quick Fixes: https://www.youtube.com/watch?v=77iq-JbBZ2A ----------------------------------------------------------------------------- How To Calculate Calorie Maintenance Level: Option #1: Body Weight Multiplier Simply multiply your body weight in pounds by one of the following activity multipliers: Sedentary = 14 (little to no exercise) Lightly Active = 14.5 (light exercise: 1-3 days a week) Moderately Active = 15 (moderate exercise: 3-5 days a week) Very Active = 15.5 (intense exercise: 6-7 days a week) Extremely Active = 16 (intense daily exercise and strenuous physical job) Option #2: Harris Benedict Formula Step #1: Calculate your basal metabolic rate (BMR) which is the number of calories burned at rest: Men: (10 x weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5 Women: (10 x weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161 Step #2: Take that number and multiply it by your activity level: Sedentary = 1.2 (little to no exercise) Lightly Active = 1.375 (light exercise: 1-3 days a week) Moderately Active = 1.55 (moderate exercise: 3-5 days a week) Very Active = 1.725 (intense exercise: 6-7 days a week) Extremely Active = 1.9 (intense daily exercise and strenuous physical job) Option #3: Katch Mcardle Formula: Same steps as Harris Benedict, except use the following BMR equation: BMR = 370 + (9.79 x Lean Mass in pounds) ----------------------------------------------------------------------------- Video Summary: Mini Cut Guide: How To Lose Fat While Bulking http://www.SeanNal.com/articles/training/mini-cut-guide.php ** What Is A Mini Cut? Any time you maintain a calorie surplus over time in order to build muscle, you'll always gain some fat along with it. This is a normal part of focused bulking and is to be expected. A mini cut is a brief fat loss phase that is performed during a bulk in order to keep body fat levels under control so that you can continue to gain muscle while staying lean. ** When Is The Best Time To Do A Mini Cut? This is partly personal preference since it depends on your goals and how much fat you're comfortable carrying. That said, if you're going for the typical "aesthetic" body (meaning decent muscular development but also staying relatively lean), a mini cut would be appropriate any time your body fat percentage starts to drift beyond the 15% mark. ** How To Mini Cut #1 - Go straight from your calorie surplus right into a calorie deficit. You don't need to do a drawn out bulking to cutting transition phase, since your goal is to be as efficient as possible and drop the fat quickly so that you can go right back to bulking. #2 - A standard deficit of 500 calories below maintenance will work well in most cases. If you want to be a bit more aggressive and lose fat faster, going as high as 750 calories below maintenance is also acceptable if you're willing to tough it out. Mini cuts are short in duration, so muscle loss won't be a concern. #3 - Maintain your deficit for 2-6 weeks depending on how much fat you want to lose. #4 - When your mini cut has ended, go back to eating at your calorie maintenance level for one week. Allow your weight to stabilize, and then resume clean bulking by moving into your calorie surplus. As you can see, mini cutting is a fairly straightforward process but is a useful tool in order to lose fat while bulking so that you can make consistent gains while staying lean. P.S. If you found these clean bulking tips helpful, make sure to get your personalized training, nutrition and supplement plans using my interactive video presentation below: http://www.BodyTransformationTruth.com
Views: 51173 Sean Nalewanyj
How To Take Creatine: 5 Easy Steps
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Free 28-Day Fast Mass Building Plan: http://www.SeanNal.com/28-Day-Mass-Plan MuscleAmp Bodybuilding Formula: http://www.SeanNal.com/EIL.html -------------------------------------------------------------------------------- Video Summary: How To Take Creatine: 5 Easy Steps http://www.SeanNal.com/articles/supplementation/how-take-creatine.php If you're aiming to maximize your overall muscle size and strength gains and are serious about your program, creatine monohydrate should definitely be a part of your overall bodybuilding supplement plan. Creatine supplements are the most thoroughly studied muscle building compounds out there, and have been shown through endless mounds of data to be both safe and effective for muscle building programs. What does creatine do? The two primary benefits you'll experience are an increase in overall muscle cell volume (causing you to appear fuller and thicker) and an improvement in training performance (through an increase in the efficiency of your body's usage of ATP). However, with so much conflicting creatine advice out there, many beginners are often left confused and without proper guidance on the issue of how to take creatine properly for maximum benefits. In reality, it's dead simple, and all you need are these simple steps... How To Use Creatine Properly: #1 - First off, what is the best creatine supplement to take? There are an endless number of different creatine types available, but the most researched form out there is basic creatine monohydrate. No other form has ever been shown to be superior, and my recommendation is to find a basic 100% creatine monohydrate product sourced as Creapure. #2 - Secondly, how much creatine should you use? Proper creatine dosage is dead simple: just take 3-5 grams once per day. This will fully saturate your muscles after about 2-3 weeks of consistent use. There's no need to do a loading phase and there's no need for a creatine cycle. 3-5 grams per day on an ongoing basis is all you need. #3 - Thirdly, what is the best time to use it? The issue of when to take creatine is also dead simple: take it at any time of day when it's most convenient. The specific timing is irrelevant, so if you want to use it in the morning, pre workout, post workout or in the evening, all are totally fine options. #4 - Finally, what should you mix your creatine with? Again, this is also a non issue and you can mix it with whatever liquid you prefer. Contrary to popular advice, it does not have to be mixed with simple sugars, and this is just an issue of personal preference. #5 - This is a bonus step, but if you want to maximize the effects of your creatine, you can also mix it with 3 grams of beta alanine as creatine and beta alanine have synergistic effects on strength and performance when combined together. When it comes to the question of how to take creatine, that's really all you need to know. Just take 3-5 grams of Creapure creatine monohydrate once per day mixed in whatever liquid you want. Simple as that!
Views: 501433 Sean Nalewanyj
Lat Workout Tips: Proper Lat Pulldown Form
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Free 28-Day Fast Mass Building Plan: http://www.SeanNal.com/28-Day-Mass-Plan -------------------------------------------------------------------------------- Video Summary: Lat Workout Tips: Proper Lat Pulldown Form http://www.SeanNal.com/articles/training/lat-workout-tips.php Lat pulldowns are a great exercise to help you build bigger lats and get a wider, more impressive set of back muscles. Unfortunately, a lot of lifters make several key errors on the execution of this lift that takes the stress off of the lats and shifts it onto surrounding muscles such as the biceps and rear delts. If you want to learn how to do lat pulldowns properly, make sure to follow these 4 simple tips... Proper Lat Pulldown Form: #1 - Keep an arch in your lower back and puff your chest out. This places your body into the proper position right from the start. #2 - Lean back slightly rather than keeping your body completely straight and rigid. #3 - Retract your shoulder blades. This is a great lat pulldown technique that most people don't utilize but that makes a big difference in your ability to activate your lats. #4 - Focus on pulling the resistance through your elbows rather than your hands. This helps to minimize bicep involvement and allows you to build lat muscles much more effectively. These lat pulldown tips take a bit of practice to implement with full effectiveness, but once you get the hang of it you'll end up feeling a much greater contraction in your lat muscles throughout the exercise. This is one of the very best lat exercises for mass out there, and so you definitely want to make sure that you're executing it properly in order to reap the full benefits. Use lat pulldowns in combination with other basic back exercises such as chin ups, rows and deadlifts and you'll be well on your way to building those bigger, wider lats that really get noticed.
Views: 117097 Sean Nalewanyj
Progressive Overload: The Key To Muscle Growth
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Free 28-Day Fast Mass Building Plan: http://www.SeanNal.com/28-Day-Mass-Plan -------------------------------------------------------------------------------- Video Summary: Progressive Overload: The Key To Bodybuilding Success http://www.SeanNal.com/articles/training/progressive-overload.php There are many specific factors that come into play when structuring an effective muscle building workout, such as exercise selection, rep range, rep cadence, proper form etc, but when it all boils down to it, none of that matters one bit if you aren't applying the progressive overload principle to your bodybuilding training. What is progressive overload? To put it simply, this principle states that in order for you to gain more and more muscle over time, you need to: A) Train with a high enough level of intensity in order to "overload" your muscles and stimulate new growth. (I recommend taking each set at least 1-2 reps short of concentric muscular failure in order to achieve this) B) Progressively increase the resistance over time on your exercises by adding more weight on a consistent basis from week to week. Is progressive overload necessary when it comes to building muscle? Not only is overload and progression necessary, but it lies at the very foundation of your entire bodybuilding workout plan. If you aren't getting stronger on all of your exercises over time, you can be sure that you won't be getting bigger either. If you were squatting 200 pounds today, and were still squatting 200 pounds 3 months from now, do you think your legs would have gotten any bigger in that time? Of course not. It's only when you increase to 205... 210... 225.... 250 and beyond that your muscles will grow to greater and greater levels. If you haven't been focusing on the progressive overload principle up until now, it's time to get started. Get a workout logbook, start tracking your sessions in detail, strive for continual improvement, and you'll be shocked at the rapid muscle building difference it makes.
Views: 32168 Sean Nalewanyj
Does Low Intensity Cardio (LISS) Burn Fat Effectively?
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Video Summary: Does Low Intensity Cardio (LISS) Burn Fat Effectively? http://www.SeanNal.com/articles/training/low-intensity-cardio-liss.php In recent years, the popularity of high intensity cardio (HIIT for short) has accelerated very rapidly. HIIT workouts are very short in duration (usually anywhere from as low as 5 minutes up to around 20) but are performed at a high level of intensity, often using an interval structure that alternates between "on" and "off" periods. In a direct comparison of low intensity cardio vs high intensity cardio, the higher intensity variation does in fact result in a higher net caloric expenditure over a 24 hour period. This is due to excess post exercise oxygen consumption, where the high intensity nature of the exercise forces the body to burn more calories for hours after the session is over. Many people now promote HIIT as the be all end all of fat loss cardio, stating that low intensity steady state cardio (LISS cardio for short) is a waste of time. But is this really true? Should LISS cardio be avoided, or does low intensity cardio burn fat effectively? While it may be true that high intensity cardio burns more total calories, the one thing many people overlook is the simple fact that it is also much more draining on the body as a whole. If you're already weight training 3-5 days per week, there's only so much HIIT cardio you can add on top of this before you burn yourself out and over train. This is where slow paced cardio comes into play. Steady state cardio performed for a long duration (40-60 minutes) allows you to burn calories effectively (people often ask me, "does low intensity cardio work", and the obvious answer is that yes, it does) while placing minimal stress on your body, and this has definite application for most muscle building and fat loss programs. So all in all, both HIIT and LISS cardio have their own unique benefits, and most people will benefit from a mixture of the two. 1-2 high intensity cardio sessions and 1-2 low intensity cardio sessions per week is a good approach for most people.
Views: 46740 Sean Nalewanyj
Lose Fat, Not Muscle: 3 Simple Steps
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Free 28-Day Fast Mass Building Plan: http://www.SeanNal.com/28-Day-Mass-Plan -------------------------------------------------------------------------------- Video Summary: Lose Fat, Not Muscle: 3 Simple Steps http://www.SeanNal.com/articles/training/lose-fat-not-muscle-3-simple-steps.php If you've just finished your bulking phase and are shifting into fat loss mode, here are 3 important tips you should employ in order to make sure that you lose fat and maintain muscle to the highest degree possible... How To Preserve Muscle On A Cut: #1 - Losing fat consistently requires a calorie deficit, but you need to make sure that you only create a slight deficit and focus on burning fat at a gradual pace. This will ensure that you lose fat, not muscle, and maintain as much of your strength as possible. A 15-20% deficit below your maintenance level is a good guideline to follow here. This will allow you to lose about 1-2 pounds of fat a week. #2 - Make sure to carry out your weight training plan in the exact same way that you did during your bulking phase. Focus on compound lifts, low to moderate reps and high intensity. This will help you burn fat without losing muscle, since it will provide your body with the necessary stimulus in order to encourage it to hold onto its lean mass. Switching to a "light weight and high reps" plan like so many people do is one of the worst choices you can make. #3 - The final tip to help you lose fat and keep muscle mass intact is to not go overboard on cardio. Cardio is a useful calorie burning tool, but performing excessive amounts is completely unnecessary and potentially counterproductive. 2-4 sessions will be plenty for most people. So, to lose fat, not muscle, and to get ripped without losing muscle size and strength, focus on creating on a small calorie deficit through your diet, maintaining a high level of weight training intensity and performing cardio in controlled amounts.
Views: 190647 Sean Nalewanyj
Beta Alanine Tingling - What Causes The Beta Alanine Itch?
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Free 28-Day Fast Mass Building Plan: http://www.SeanNal.com/28-Day-Mass-Plan -------------------------------------------------------------------------------- Video Summary: Beta Alanine Tingling - What Causes The Beta Alanine Itch? http://www.SeanNal.com/articles/supplementation/beta-alanine-tingling-itch.php The research on beta alanine supplements has been piling up in recent years showing it to be an effective aid for improving muscular strength and endurance, and if you already have the basics covered, this is definitely a supplement worth looking into. Beta alanine works by increasing intra muscular levels of carnosine, which in turn has a buffering effect on metabolic waste products that build up in the tissue during your sets. By neutralizing these waste products, you'll be able to continue your sets for an extended period and perform additional repetitions that you might otherwise not have gotten. Although this is a safe supplement to use, one of the common beta alanine side effects that most people do experience is the "beta alanine tingles" or the "beta alanine itch" - a flushing sensation you'll feel on your skin (almost like pins and needles) about 15 minutes after consumption. (The technical name for this is "paresthesia" or the "histamine response") Although some people may think they're experiencing a rash or an allergy, beta alanine tingling is simply the result of nerve endings beneath the skin that are firing at a higher than normal rate. It is nothing to worry about and most people who consume beta alanine powder will experience this. Keep in mind that this effect does decrease with continued use, and you can also diminish the "beta alanine itch" by splitting up the dosage throughout the day (for example, 1.5-2 grams taken twice daily) or by consuming your beta alanine alongside a meal. So again, if you find the beta alanine tingles uncomfortable, don't be worried as it will fade considerably over time and it is not dangerous in any way.
Views: 21592 Sean Nalewanyj
"I'm Working Out But Not Losing Weight... Help!"
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Free 28-Day Fast Mass Building Plan: http://www.SeanNal.com/28-Day-Mass-Plan -------------------------------------------------------------------------------- Video Summary: Fat Loss Plateau: "I'm Working Out But Not Losing Weight!" http://www.SeanNal.com/articles/training/working-out-but-not-losing-weight.php "I can't lose weight!" This statement lands in my inbox on an almost daily basis from people who say that they're working out but can't lose weight, or in some cases, they're actually gaining weight. Well, if you're experiencing a fat loss plateau and feel as though you're unable to lose fat no matter what you do, the answer is pretty simple... The Real Reason Why You're Not Losing Fat: At the end of the day, fat loss ultimately comes down to maintaining a calorie deficit over time. Fat is simply a stored form of energy, and by burning more calories than you consume, you stimulate your body to burn this stored fat for fuel. So, if you're exercising but not losing weight, it simply means that your total net energy balance is not in the proper range and that you're likely over eating. It doesn't matter how hard you train or how much cardio you perform; if you're over eating and your energy intake is equal to or greater than your energy expenditure, you aren't going to lose an ounce of fat. It doesn't even matter how "healthy" you eat either. Over eating ANY type of food will still result in excess fat gain no matter how "clean" it might be. So, if you're working out but can't lose weight, examine your overall diet and start tracking it with greater detail. If you've hit a fat loss plateau and can't lose weight despite your hard training, the difference between success and stagnation could literally be a simple matter of a couple hundred calories. Try reducing your overall calorie consumption until you're consistently losing around 1-2 pounds of fat per week
Views: 58674 Sean Nalewanyj
Why You Need To Do Face Pulls (Benefits And Proper Form)
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Video Summary: Why You Need To Do Face Pulls (Benefits And Proper Form) http://www.SeanNal.com/articles/training/face-pulls-benefits-proper-form.php Face pulls are probably the most underrated bodybuilding exercise out there. Although you'll very rarely see face pulls performed at the gym, I'd go as far as to say that every single serious lifter out there should be including these in their program. What do face pulls work? The main muscles involved are the traps, rear delts, rotator cuffs and the smaller muscles of the mid-back. On top of being a great exercise for building muscle in general, face pulls are also incredibly effective for improving posture, shoulder health and preventing injuries. The vast majority of bodybuilders out there have an imbalance between the development of their chest/front delts and their upper back/rear delts (due to more emphasis on pressing movements as opposed to rowing movements), which leads to "rounded shoulder" posture and creates instability in the shoulder joint. Face pulls with a rope directly counteract this imbalance and help to pull the shoulders back into the proper position. Here's how to do face pulls with proper form... ** Face Pulls Proper Form 1) Set the cable at upper chest height. 2) Grip the rope using a neutral hammer grip. This face pull grip allows for a larger range of motion and greater external rotation of the shoulders on each rep. 3) With your shoulders back, chest up and shoulder blades pinched, pull the rope back towards your face as if you were trying to do a back double bicep pose. 4) Squeeze your upper back and rear delts for a full second before returning back to the starting position. (You can watch a live demonstration of this face pull form by viewing the video above) A good face pull rep range is about 8-12 controlled reps per set, and 3-4 sets will work well here. You can do these 2-3 times a week at the end of your back workout or shoulder workout.
Views: 200863 Sean Nalewanyj
Cooking With Protein Powder: Does Heat Destroy Whey?
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Free 28-Day Fast Mass Building Plan: http://www.SeanNal.com/28-Day-Mass-Plan EliteImpact Labs Supplement Discount: http://www.SeanNal.com/EIL.html -------------------------------------------------------------------------------- Video Summary: Cooking With Protein Powder: Does Heat Destroy Whey? http://www.SeanNal.com/articles/supplementation/does-heat-destroy-whey-protein.php There's no doubt that protein powder (whether it be whey, egg, casein or some other form) is a great supplement for those involved in bodybuilding and fitness. It's very high quality, it's convenient and it will make your overall diet much easier to follow in the long run. Many people use their whey primarily to make smoothies, but what about cooking with protein powder? Does heat destroy whey, or is heating up protein powder completely fine? The truth is that yes, when you heat up whey protein, it does denature the protein content. However, this is not a bad thing and does not negatively impact its overall effectiveness in your body. Proteins are 3D structures made up of individual building blocks called amino acids, and whenever you consume a complete protein it will be eventually digested and broken down into these smaller components. When cooking with whey protein, the heat does unravel and "denature" the 3D structure a bit, but this is the exact same thing your body does with it anyway once you consume it. Remember, it's the individual amino acids that you're body is actually utilizing and not the entire protein chain itself. So, does heat affect whey protein, and can you cook with protein powder? Yes, the cooking process does denature the protein, but this is not a bad thing and the protein is still just as usable and beneficial to your body as it could be if it was kept cool. If you want to go ahead and make protein pancakes, protein muffins, protein cookies or any other recipe that requires heating up whey protein and cooking it that's totally fine and you can go right ahead without worrying.
Views: 11692 Sean Nalewanyj
When To Take Whey Protein
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Free 28-Day Fast Mass Building Plan: http://www.SeanNal.com/28-Day-Mass-Plan IsoM3 Whey Protein: http://www.SeanNal.com/EIL.html -------------------------------------------------------------------------------- Video Summary: When To Take Whey Protein http://www.SeanNal.com/articles/supplementation/when-to-take-whey-protein.php When it comes to sources of high quality, convenient protein, whey simply can't be beat. It has the strongest amino acid profile of any protein source out there, an extremely high absorption rate in the body and its liquid form makes it very quick and easy to consume. But what is the best time to take whey in order to maximize its effects? People often ask me "when should I take whey", but the truth is that the specific timing of your whey consumption really isn't a big deal in the overall picture. Protein digestion and absorption is a very slow, gradual process, and muscle building nutrition really is almost entirely about the big picture. In other words, your main focus should be on what happens in blocks of 24 hours rather than small windows of an hour or two here and there. That said, if you want to know when to take whey protein powder for the very best, 100% optimal results, there are two main time frames when it will be ideal... When To Take Protein Powder: #1 - The first recommendation is to use whey as your pre workout protein source. This is because of whey's high BCAA content and because it tends to be lighter on the stomach. There is also limited evidence to suggest that it may increase fat burning during training sessions. #2 - The second recommendation is to use whey as your post workout protein source. This is also because of whey's high BCAA content and high absorption rate. It is also beneficial at this time for those who don't have a large appetite following their workouts. All in all, the issue of when to take whey protein powder is not really something to put too much focus on, but two time frames when it may be especially helpful are 1-2 hours before your workout and 1-2 hours immediately after.
Views: 658827 Sean Nalewanyj
Is Cardio Necessary For Fat Loss?
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Video Transcript: Is Cardio Necessary For Fat Loss? Hey guys, Sean Nalewanyj here, and today I’m going to be reviving an old Q&A series that I used to do a couple years back called “Muscle In Minutes” where I give quick, just to the point answers to your guys’ fitness questions, and I’m going to try to the answers to around 2-3 minutes each. A lot of my videos tend to be fairly drawn out and I usually like to go into a lot of detail on each topic, which I know that a lot of you guys like, but I want to also start putting out some shorter videos here and there with basically just quick bits of information that you can directly take and use without giving a ton of supporting examples or details. So I’ll start putting these out a couple times a week and I'll see how you guys like them and then if it makes sense I’ll keep it as a regular part of the channel. So today’s question is from Ed, and his question is basically “is cardio really necessary for fat loss or is dieting on its own enough?” So the short and simple answer here is that fat loss is achieved by maintaining a net “energy deficit” over time. You consume fewer calories than you burn on a consistent basis, and that's going to force your body to burn up its excess fat stores for use as energy. Cardio is one means of creating and maintaining a net energy deficit by increasing your overall energy expenditure, but it’s actually not mandatory, since you can simply take in fewer calories through your diet and end up with the same basic deficit at the end of the day. However, even though cardio isn’t a mandatory requirement for fat loss, I still recommend that anybody trying to lean down or even to build muscle still perform at least a couple of cardio sessions per week as part of their overall plan because it does provide quite a few benefits in terms of just basic overall health and fitness, and some of those benefits will also have direct carryover to your physique goals as well. Regular cardio will obviously improve your overall cardiovascular conditioning which may have some carryover to certain weight training exercises at the gym, it can help to improve nutrient portioning, low intensity cardio can improve muscular recovery in between workouts, these are just a few of the many benefits. So, bottom line, cardio is not mandatory for fat loss but I do think that someone who uses a combination of both dieting and cardio when trying to lose fat or build muscle, will still see better overall results in the long term, and again, the basic health benefits shouldn’t be ignored either. 2-3 cardio sessions per week will work well in most situations as a basic starting point, and I recommend using a mix of both high intensity/short duration cardio and low intensity/long duration cardio because both forms have their own unique benefits.
Views: 17293 Sean Nalewanyj
How To Lose Stubborn Lower Belly Abdominal Fat
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Video Summary: How To Lose Stubborn Lower Belly Abdominal Fat http://www.SeanNal.com/articles/training/lose-lower-belly-abdominal-fat.php Excess lower ab fat is one of the most frustrating parts of most fat loss programs. Most people can get relatively lean throughout their entire body without too much of an issue, but always seem to have that little bit of extra lower stomach fat hanging around no matter what they do. If you're feeling confused about how to lose stubborn lower belly abdominal fat, you're definitely not alone. But what's the answer here? What exactly do you need to do to flatten your stomach and lower abs effectively? Well, it might seem overly basic, but the simple answer is that the ONLY way to burn lower belly fat is to continue losing fat from your entire body as a whole. Due to evolutionary reasons, lower ab fat is simply the last bit of fat that is burned from the body, and the only way to get rid of it is to lower your overall body fat percentage further through proper training and diet. There's really no way to specifically target that fat over any other area, since spot reduction is impossible. In other words, lower belly exercises really just train the abdominal muscles underneath, but they have no effect on the fat stores in and around that area. So again, if you want to reduce lower belly fat, just keep going with your fat loss program. If your overall weight loss has stalled, reduce your calorie intake slightly or add in some more cardio. Just because you have some extra fat in that area doesn't mean you're doing something wrong; it just means that you aren't quite lean enough as a whole yet. A bit of direct abdominal training is fine, but the only way to reliably flatten those lower abs is by continuing to stick to your nutrition plan, keep up with your weight training workouts and implement your cardio throughout the week.
Views: 202170 Sean Nalewanyj
Vitamin D For Bodybuilding And Fat Loss? (Benefits & Proper Dosage)
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Recommended Vitamin D3 Supplement: http://www.SeanNal.com/recommends/now-vitamin-d3.html -------------------------------------------------------------------------------- Video Summary: Vitamin D For Bodybuilding And Fat Loss? (Benefits & Proper Dosage) http://www.SeanNal.com/articles/supplementation/vitamin-d-bodybuilding.php The number of supplements out there that I would place on my "highly recommended" list are extremely few and far between, but for the majority of individuals, vitamin d is definitely one of them. Vitamin D benefits are quite lengthy, ranging from optimizing testosterone production to balancing mood to improving bone health to enhancing cognitive function. Unfortunately, most people in today's modern society do have a small (or large) vitamin D deficiency and aren't receiving enough each day for optimal health. Unless you spend many hours a day outside in the sun or live in a very warm climate, it's almost certain that you should be including a vitamin D3 supplement in your bodybuilding and fat loss plan. Although it won't have any serious direct effects on muscle growth or fat loss, its many positive health benefits will definitely carry over and help you out in the big picture. How much vitamin D is necessary? It will vary from person to person and you'd ultimately need to get blood work done to know for sure, but a vitamin d dosage of around 2000-5000IU per day is a good guideline. (The risk of toxicity is very low) Do vitamin supplements work? Yes, the research has clearly shown that supplementing with vitamin D3 will raise and sustain levels in the blood. It's also relatively inexpensive which is an added bonus. Again, vitamin D is not going to have any magical muscle growth effects, but it's still definitely a worthwhile supplement to consume. For example, its effects on mood and well being may improve your overall drive and motivation in and out of the gym... its effects on immune system function can help to fight off sickness... and its effects on optimizing testosterone could help out if your levels are particularly low. So, to correct your vitamin d deficiency and get all of the vitamin d benefits outlined in this video, I would highly recommend consuming a vitamin d3 supplement each day. For the best effects, take it with a meal (ideally one that contains some fat) in the morning or afternoon.
Views: 56796 Sean Nalewanyj
80% Of Your Gains Will Be A Result Of THIS
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BTBlueprint.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php ----------------------------------------------------------
Views: 34028 Sean Nalewanyj
How To Diet On Rest Days (Less Calories On Non Workout Days?)
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Video Summary: How To Diet On Rest Days (Less Calories On Non Workout Days?) http://www.SeanNal.com/articles/nutrition/diet-on-rest-days.php A very common question I receive is on the issue of how to diet on non workout days, and more specifically, whether the best approach is to eat less on rest days and then increase calories on workout days. Many people follow this method because activity level is higher on training days while activity level is lower on non workout days, with the idea being that less calories on rest days will improve workout quality, enhance recovery and decrease excess fat gain. Although it might seem like a logical approach, it's really nothing more than a way to over complicate your bulking or cutting diet without improving your results. This is because 24 hours is a very short time period within the overall picture of your diet plan, and increasing or decreasing your calories by a few hundred from day to day really isn't going to measurably impact your progress. Building muscle and losing fat is a very gradual process, and it's how you eat over the long term that will decide your results. You need to think more in terms of weeks and months rather than individual days. On top of that, keep in mind that your body is in a constant state of muscle growth/breakdown and fat loss/fat gain (these are NOT on/off switches), and your body requires calories for growth and recovery even on your off days from the gym. For those reasons I would recommend that you keep your diet on rest days and training days the same as it will keep your program simple and easier to follow. Trying to alter your rest day nutrition and eat less calories and carbs on off days is really just a waste of time and energy.
Views: 53105 Sean Nalewanyj
Maximize Muscle Growth: Testosterone
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php
Views: 184760 Sean Nalewanyj
The Benefits Of Fish Oil For Bodybuilding
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Free 28-Day Fast Mass Building Plan: http://www.SeanNal.com/28-Day-Mass-Plan EFA UltraPure Fish Oil: http://www.SeanNal.com/EIL.html -------------------------------------------------------------------------------- Video Summary: The Benefits Of Fish Oil For Bodybuilding http://www.seannal.com/articles/supplementation/fish-oil-for-bodybuilding.php There are very few supplements out there that I place on my "highly recommended" list, but high quality fish oil is definitely one of them. Fish oil supplements have been extensively researched and shown to have positive effects on cardiovascular system function, immune function, brain health and blood pressure just to name a few. Not only that, but ingesting a fish oil supplement containing sufficient levels of EPA and DHA each day might also improve your ability to build muscle and burn fat as well. People often ask me "does fish oil build muscle" and "does fish oil burn fat", and based on the research it does appear to have some benefits in these areas. Fish Oil And Bodybuilding - 3 Benefits: Here is how you can use fish oil for muscle building purposes... #1 - Fish oil appears to increase overall muscle anabolism through an increase in protein synthesis via its effects in the mTOR and p70S6K pathways. #2 - Fish oil may reduce muscle breakdown by decreasing overall cortisol levels and by decreasing the activity of the ubiquitin-proteasome system, which is the main cause of muscle breakdown in the body. #3 - It appears that you can also use fish oil for muscle recovery due to its effects on reducing inflammation in the body. This not only helps your muscles recover in between workouts but also has positive effects on joint health as well. All in all, these are 3 pretty interesting fish oil benefits. Although they probably won't be overly significant for pure muscle building purposes, when taken into account along with fish oil's other many positive health benefits, it is again clear that this is a valuable supplement worth using. My suggestion is to consume a fish oil supplement each day and aim for 2-3 grams of combined EPA and DHA, which usually equals out to around 4-8 grams of actual fish oil.
Views: 166959 Sean Nalewanyj
Proper Daily Calories To Build Muscle
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Video Summary: How Many Calories To Gain Muscle Per Day: http://www.SeanNal.com/articles/nutrition/how-many-calories-gain-muscle.php Without a doubt, daily calorie intake is the most important dietary factor of all when it comes to your muscle building diet. If you don’t eat the proper number of calories to build muscle each day, your gains will either be far below your potential or complete non-existent. The goal when calculating your individual daily calories to gain muscle is to create a small “calorie surplus” to provide your body with the extra energy needed to build muscle, but without going overboard so that fat gains can be kept to a minimum. Here are the 4 steps I recommend following to calculate how many calories to gain weight per day you require… Proper Calorie Intake To Build Muscle: #1 – Find your calorie maintenance level, which is the number of calories you need per day to maintain your current weight. To do this, just multiply your body weight in pounds by 14-16, selecting the higher or lower end depending on your daily activity level. #2 – Add 250-350 on top of your maintenance level. This will land you on the proper range of calories to build muscle per day. It’s large enough to build muscle effectively but small enough that fat gains will be kept under control. #3 – Monitor your changes in body weight and adjust your calorie intake up or down if necessary. The numbers you just calculated should be thought of as an “educated guess”, because you simply can’t know for sure *exactly* how many calories to gain muscle you require. So, if you’re a beginner and are gaining much less than 2 pounds per month, you’ll want to increase your calorie intake, and if you’re gaining much more than 3 pounds per month, dial them back slightly. For every year of proper training/eating you have under your belt, that 2-3 pound per month figure should decrease by about half. #4 – Whenever your weight gain stalls for a period of 2 weeks, increase your daily calorie intake by 100-150 to keep the process moving along. So, if you’re trying to structure your bodybuilding diet properly then those are the 4 steps to follow to calculate your daily calories to gain muscle. Don’t ignore this basic principle because it is by far the most crucial factor of your muscle building diet. You can put as much effort into the gym as you want, but if you aren’t eating the proper number of calories to gain weight consistently, you’ll be completely wasting your time altogether.
Views: 24120 Sean Nalewanyj
Citrulline Malate Review (Benefits, Dosage, Best Product)
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Primaforce Citrulline Malate: http://www.SeanNal.com/recommends/primaforce-citmal.html Citrulline Malate Bench Press Study: http://www.ncbi.nlm.nih.gov/pubmed/20386132 Science-Based Fitness Supplementation Guide: http://www.SeanNal.com/SupplementGuide.pdf -------------------------------------------------------------------------------- Video Summary: Citrulline Malate Review (Benefits, Dosage, Best Product) http://www.SeanNal.com/articles/supplementation/citrulline-malate-review.php Citrulline malate has become increasingly popular in recent years as a pre-workout supplement for increasing muscular energy and performance. In this citrulline malate review I discuss what it is, its specific effects and my top recommended brand. This particular compound is a combination of the amino acid l-citrulline and malic acid, and citrulline malate benefits your bodybuilding program in a couple of main ways. The first is by blunting muscle fatigue for improved training performance. It accomplishes this by clearing out metabolic waste products that inhibit muscle contractions. The second is by decreasing the effects of DOMS (delayed onset muscle soreness), allowing you to recover faster and more effectively in between workout sessions. The proper citrulline malate dosage for the best effects is 6-8 grams taken around 30-45 minutes before your workout. It's possible that a smaller amount will still be effective, but the dosage used in the research was 6-8 grams. Is citrulline malate safe? The only known citrulline malate side effect is that it causes stomach discomfort in a small % of users. You can decrease this effect by taking your citrulline malate with a meal. So, is citrulline malate worth it and should you try it out? I'd say it's worth experimenting with if you already have your basic supplement needs covered, you have the extra money (it's not cheap) and you're following a program that uses moderate to higher reps, short rest intervals between sets and a high overall workload. (It probably won't be effective for low rep programs with long resting intervals) Based on my research, the best citrulline malate product available is the Primaforce brand. Primafore citrulline malate provides a chemically bonded source in a 2:1 ratio of citrulline to malic acid, which are the two most important criteria you should be looking for. Use the link below for more information.
Views: 64315 Sean Nalewanyj
HIIT Cardio: Do HIIT Workouts Burn More Fat?
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Free 28-Day Fast Mass Building Plan: http://www.SeanNal.com/28-Day-Mass-Plan -------------------------------------------------------------------------------- Video Summary: HIIT Cardio: Do HIIT Workouts Burn More Fat? http://www.SeanNal.com/articles/training/hiit-cardio-workouts.php The popularity of HIIT cardio (short for "high intensity interval training") has taken off big time in recent years. Unlike traditional 40-60 minute low intensity steady state cardio ("LISS" for short), a HIIT cardio routine is performed at a much higher intensity level for around 10-20 minutes and is executed using an interval structure of lower intensity periods followed by higher intensity periods. But do HIIT workouts burn fat more effectively than LISS workouts do? Do HIIT workouts really work? In a direct head to head comparison, yes, HIIT training does in fact result in more total calories burned per session. This is due to the effect that a HIIT workout has on EPOC (excess post exercise oxygen consumption) whereby the body is forced to expend additional calories even after the workout is over. This is one of the huge benefits of HIIT, since you can burn even more fat in only a fraction of the time. At the same time though, high intensity cardio is much more taxing on the body as a whole, and you can only perform so much before you burn yourself out. This is especially true if you're already performing 4-5 weight training sessions per week as well. For that reason, even though high intensity interval cardio is more effective on a session per session basis, the best overall approach is to simply perform a balance of both types of cardio. Low intensity cardio allows you to burn calories without taxing your CNS as heavily, and this is why it is still a useful tool to keep in your arsenal. My suggestion is to go with 1-2 HIIT cardio workouts per week and 1-2 LISS cardio workouts per week to help you burn the calories you need without overtraining yourself.
Views: 34805 Sean Nalewanyj
How Often To Train Abs: Best Ab Training Frequency?
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Video Summary: How Often To Train Abs: Best Ab Training Frequency? http://www.SeanNal.com/articles/training/how-often-to-train-abs.php How many ab workouts should you perform per week for the best results? First off, if you really want to maximize the visible definition of your abs, then yes, direct ab training will be necessary. Big compound lifts like squats and deadlifts will not be enough to develop the rectus abdominus (the "six pack muscles") to their full potential as some people claim, and isolated exercises like weighted crunches, leg raises and planking variations will be necessary for that purpose. So how often should you train abs? The simple answer is to train them at the same frequency as all of your other muscle groups. The abs are a muscle just like any other and they respond to training in the same basic way. For that reason, there's no need to train abs every day or 5 days a week like so many people do. For a typical natural trainee, this will generally mean an ab training frequency of 1-3 times per week, with twice per week being the general sweet spot I recommend to most people. The only situation where a higher ab training frequency would be necessary is if your abs are a specific weak point that you need to bring up. In that case, your ab workout frequency could be raised to 3, 4 or even more times per week to see if they respond better that way. However I'd only recommend this if you're well past the novice stage of lifting, you know your body well, and you know that your abs are legitimately a lagging muscle group. (And the only way for you to know that is if you've dropped your body fat percentage low enough for you to visibly see that your abs need more work) In all other cases, the question of how often to train abs is very simple, as there's no need to train them any differently than your other muscle groups.
Views: 35290 Sean Nalewanyj
"I'm Getting Stronger But Not Bigger!" (Strength Gains Without Mass)
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Free Bodybuilding Macronutrient Calculator: http://www.seannal.com/tools/bodybuilding-macronutrient-calculator.html Manual Calorie Calculations: http://www.seannal.com/articles/nutrition/how-many-calories-gain-muscle.php -------------------------------------------------------------------------------- Video Summary: "I'm Getting Stronger But Not Bigger!" (Strength Gains Without Mass) http://www.SeanNal.com/articles/training/getting-stronger-but-not-bigger.php "Sean, I'm building strength but no size! What do I do?" This is a very common question I receive, and if this describes your situation, you're not alone. There's nothing more frustrating than putting your time in at the gym, training hard, and seeing strength gains but no mass. But what is causing this? After all, if progressive overload is the underlying basis for achieving continued muscle growth, how is it possible to add a decent amount of weight to all of your exercises but not build a reasonable amount of muscle as a result? Well, what most people don't know is that strength is gained both through an increase in actual lean tissue AND through improved neural efficiency as well. If you seem to be building strength but not muscle, it means that your body is simply becoming more efficient at using the existing muscle that it already has. What causes this? While it's possible that it could due to training in an excessively low rep range (1-4 reps per set) or insufficient total training volume, the much more likely reason is that your diet is not properly structured. In order to gain new muscle tissue, you must consume a surplus of calories each day. This provides your body with the additional energy that is needed to synthesize new muscle tissue. Without a calorie surplus, it will be physically impossible for you to gain any new muscle whatsoever. So, if you're gaining strength but not weight or mass, take a closer look at your diet and ensure that you're consuming a calorie surplus each day around 15-20% above your calorie maintenance level, and that you're obtaining those calories from a well balanced mix of high quality protein, carbohydrates and fats. Check out my free macronutrient calculator below which will automate the process for you. In almost all cases, fixing your diet will immediately allow you to begin gaining both strength and size.
Views: 81204 Sean Nalewanyj
Daily Protein Intake: How Much Protein To Build Muscle?
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Free 28-Day Fast Mass Building Plan: http://www.SeanNal.com/28-Day-Mass-Plan -------------------------------------------------------------------------------- Video Summary: Daily Protein Intake: How Much Protein To Build Muscle? http://www.SeanNal.com/articles/nutrition/how-many-grams-of-protein-per-day.php Protein is without a doubt the most important nutrient for those looking to gain muscle size and strength, but how many grams of protein per day is optimal in order to maximize your gains? Most people go way overboard here and make the mistake of thinking that "if some is good, more must be better". Your body can only synthesize a limited amount of muscle on any given day, and there's only so much protein that you require in order to max out this process. So, what is the ideal protein intake for muscle growth and strength building purposes? My suggestion is to stick to the basic figure of 1g of protein per pound of body weight each day. So if you weighed 160 pounds, you would aim for 160 grams of protein. The research has shown that daily protein for bodybuilding purposes can go a bit lower than this (around 0.82 grams per pound), but consuming a bit more is not going to be harmful in any way and will ensure that you're on the safe side and definitely receiving enough each day. Optimal protein intake does vary depending on lean body mass (leaner individuals can consume a bit more while those with more body fat can consume less), but again, in order to keep things simple, the 1g guideline is a good structure to follow. So, how much protein per day to build muscle do I recommend? Just go with 1 gram of protein per pound of body weight daily, and base your protein intake around high quality sources such as a poultry, seafood, lean red meat, whey, lean pork and low fat dairy.
Views: 34769 Sean Nalewanyj
Creatine And Caffeine: Is It Okay To Mix Them?
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Original 1996 Creatine And Caffeine Study: http://www.ncbi.nlm.nih.gov/pubmed/8929583 Analysis Of Studies On Caffeine & Fluid Balance: http://www.ncbi.nlm.nih.gov/pubmed/19774754 -------------------------------------------------------------------------------- Video Summary: Creatine And Caffeine: Can They Be Taken Together? http://www.SeanNal.com/articles/supplementation/creatine-and-caffeine.php "Does caffeine block creatine absorption" This is a very common creatine question that has been floating around for many years now. People often ask me if it's okay to consume their creatine with coffee in the morning, or if taking a pre-workout that combines both creatine and caffeine together is okay. In reality, this entire piece of advice stems from nothing more than one study done back in the 1990's in which it was shown that a group consuming creatine on its own saw greater improvements in training performance as compared to a group consuming both caffeine and creatine mixed together It might seem interesting on the surface, but there are two key things to keep in mind here... First off, this particular creatine and caffeine study only examined workout performance itself and NOT actual creatine absorption or utilization by the muscles. Secondly, this is only one singe study, and several follow up studies were performed that tried to reproduce the same effect but without success. Ultimately, I can't see any real reason to take this guideline seriously at this point as the evidence for it is very weak, and if you want to consume creatine and caffeine together then it shouldn't pose any problems for you. Some people will point out that caffeine is a diuretic, and since creatine requires extra water to be stored in the muscles, that combining creatine with caffeine is not a good idea. The reality here is that although caffeine may have a diuretic effect in the body, it still doesn't exceed the volume of liquid consumed. In other words, a cup of coffee or a pre-workout drink containing caffeine will still contribute positively to your body's net water balance. Proper creatine supplementation is really dead simple and involves nothing more than taking 3-5 grams of creatine monohydrate once per day mixed in whatever liquid you want, at any time you want. Beyond this there's no need to over-analyze it further.
Views: 46001 Sean Nalewanyj
Does Muscle Soreness Mean Growth?
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Free 28-Day Fast Mass Building Plan: http://www.SeanNal.com/28-Day-Mass-Plan -------------------------------------------------------------------------------- Video Summary: Does Muscle Soreness Mean Growth? http://www.SeanNal.com/articles/training/does-muscle-soreness-mean-growth.php Anyone who trains hard with weights is familiar with the feeling of muscle soreness that usually shows up around 24 hours after an intense session at the gym. This is technically referred to as "delayed onset muscle soreness" or "DOMS" for short. But does muscle soreness mean growth? Is muscle soreness good or bad, or neither? People often ask me "should I be sore after every workout", and the answer is that delayed onset muscle soreness is actually irrelevant when it comes to gauging the success of your workouts. No one actually knows for sure the answer to the question of what causes muscle soreness, but many speculate that it's actually a sign of connective tissue damage rather than actual muscle tissue damage. In any case, it's not something that you need to concern yourself with. Some workouts will make you very sore, while others not so much. In addition, you'll also find that some muscle groups tend to get much more sore than others. And on top of that, muscle soreness also decreases with time as you become more and more experienced. Besides, if it was true that delayed onset muscle soreness indicated growth, then the best approach to your workout would be to grab a pair of 10 pounds dumbbells and just perform sets of hundreds of reps on end. That would make you very sore, but obviously it wouldn't be the best approach to gaining muscle. So, is muscle soreness good? It's neither good nor bad, and it's not something to pay attention to. All of your focus should instead be placed on progressive overload. As long as you're continually getting stronger over time and adding weight to the bar, then you're on the right track regardless of how sore or not sore you get.
Views: 120687 Sean Nalewanyj
The Best Six Pack Abs Program
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php
Views: 90707 Sean Nalewanyj
Muscle Definition Workout: Cutting Phase Tips
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Free 28-Day Fast Mass Building Plan: http://www.SeanNal.com/28-Day-Mass-Plan -------------------------------------------------------------------------------- Video Summary: Muscle Definition Workout: Cutting Phase Tips http://www.SeanNal.com/articles/training/muscle-definition-workout.php In terms of training for overall size and strength, most lifters have a decent idea of how to go about things. Basic compound movements, heavy weights, low to moderate reps and high intensity. But what is the best approach to take if you're in a cutting phase and want to structure a proper muscle definition workout to really bring out the cuts, lines and separation in your physique? When it comes to this aspect of their program, most trainees get it completely wrong. They lighten up the weights, perform higher reps and include more isolation lifts in their plan thinking that "heavy weights and low reps builds muscle" while "light weights and high reps burns fat". In reality, this type of cutting phase workout is completely misguided and counterproductive. There's only two things you can do with your muscles: you can make them bigger and you can make them smaller. But changing up your rep schemes and exercise selection in order to structure a "muscle definition routine" really makes no sense at all. Achieving a high degree of "muscle tone" is simply a matter of having good muscular development along with low body fat levels. So, your muscle definition workout really should be structured in the exact same way as your "bulking" workout. Your goal should be to provide the most powerful stimulus to your muscles that you can so that you can maintain as much lean muscle during your cutting phase as possible. From there, let your diet and cardio strip off the fat. If you go the "light weight high reps" route, all you really do is end up providing a weaker stimulus to your muscles and increase the chances of LBM loss during your cutting program.
Views: 225516 Sean Nalewanyj
Proper Pull Up Form: 5 Key Mistakes To Avoid
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Video Summary: Proper Pull Up Form: 5 Key Mistakes To Avoid http://www.SeanNal.com/articles/training/pull-up-form.php Although basic pull up form may seem very straightforward on the surface, the truth is that many lifters in the gym make several important errors on the exercise that reduce its lat-building effects and even increase the chances for injury. Here are 5 mistakes you need to steer clear of if you want to perform your pull ups properly... Correct Pull Up Technique: 5 Mistakes To Avoid #1 - Minimize the use of momentum by making sure to not swing your legs or upper body and to perform the exercise under a reasonable amount of control. Pull yourself in a straight up and down motion, pause at the top, and lower yourself in 2-4 seconds. #2 - Proper pull up form means using a full range of motion by raising yourself up until your chin is at the bar or slightly over, and lowering yourself until arms are just short of full extension. Performing little "half reps" does not allow you to fully lengthen and shorten the lats on each rep and thus reduces the effects of the lift. #3 - Make sure to not position your elbows out in front of your body, as this puts more stress on the arm flexors and forearms rather than the lats. One of the best pull up tips out there is to keep your elbows pointed out to the sides and in line with your shoulders in order to hit your lats as hard as possible. #4 - Always keep your shoulders down and back and lead with your chest. If you internally rotate your shoulders at the top by hunching forward, you take stress off your lats and place it on surrounding muscles. #5 - The last pull up form tip is to focus on pulling with your elbows rather than your hands. Instead of thinking about pulling your body upward, think about driving your elbows downward instead. So, if you've been wondering how to do pull ups correctly, make sure to avoid these 5 common pull up form mistakes. This tips will help you build your lats more effectively and reduce the chance for injury as well.
Views: 212215 Sean Nalewanyj
The Best Macros For Cutting
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Free Fat Loss Macro Calculator: http://www.SeanNal.com/tools/bodybuilding-macronutrient-calculator.html -------------------------------------------------------------------------------- Video Summary: The Best Macros For Cutting http://www.SeanNal.com/articles/nutrition/best-macros-for-cutting.php You can obsess about as many individual factors as you want when to comes to your fat loss program, but at the end of the day, it really all just comes down to maintaining a calorie deficit over time. Burn more calories than you consume, and you'll lose fat consistently. It's not quite that simple though, as you also need to pay attention to your cutting macros as well to ensure that the maximum percentage of your weight loss is coming from fat with a minimum amount coming from muscle. What are the best cutting macros to ensure this? Well, the truth is that there is no such thing as one absolute best fat loss macronutrient ratio that will work ideally for everyone, since many individual factors come into play. That said, we can still outline some good starting macros for fat loss that will work well for most average trainees. (If you want to skip the manual calculations, just use the link below to visit my free fat loss macro calculator that will automate the process for you) Okay, here it is... First you'll need your total daily calorie intake. You can use this formula to calculate this: First calculate resting metabolic rate... Men: 66 + (13.7 X bodyweight in kg) + (5 X height in cm) - (6.8 X age in years) Women: 655 + (9.6 X bodyweight in kg) + (1.8 X height in cm) - (4.7 X age in years) Now take that number and multiply it by your activity level… Sedentary = 1.2 Lightly Active = 1.375 Moderately Active = 1.55 Very Active = 1.725 Extremely Active = 1.9 You now have your total daily calories and can break this up into your specific cutting macros using these figures... Protein: Consume 1 gram per pound of body weight daily. (Proteins contain 4 calories per gram) Fats: Consume 20% of your total daily calories from fats. (Fats contain 9 calories per gram) Carbohydrates: This should be comprised of whatever calories are left over after protein and fat has been calculated. (Carbs contain 4 calories per gram) You definitely don't need to his these fat loss macros spot on, but just try to come reasonably close and you'll do fine. In terms of a basic starting point for the average person, these are the best cutting macros for weight loss that I know of.
Views: 133081 Sean Nalewanyj
Fast Reps Vs. Slow Reps: Best Rep Speed?
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Free 28-Day Fast Mass Building Plan: http://www.SeanNal.com/28-Day-Mass-Plan -------------------------------------------------------------------------------- Video Summary: The Best Rep Speed For Muscle Growth And Hypertrophy http://www.SeanNal.com/articles/training/best-rep-speed.php Wondering how fast to perform reps in order to maximize your size and strength gains? Should you perform fast reps or slow reps? Does it even matter? The issue of ideal rep tempo for size gains is actually very straightforward, and here's how to go about it... Optimal Rep Speed For Mass: There are two basic phases to each repetition that you perform: the concentric and the eccentric. The concentric is the "lifting" portion, such as the pressing movement in a bench press or the pulling up motion of a chin up, while the eccentric is the "lowering" portion that follows. When it comes to the concentric, the best rep speed for building muscle effectively is to simply move the weight with as much force and power as you can while still maintaining proper form. Don't bother assigning a set rep tempo here; just press the weights as hard and fast as you can while maintaining complete control. For the eccentric, the proper rep speed will be slower since your muscles are about 2.5 times stronger on this portion of the exercise. As an overall guideline, my suggestion is to lower the weight in about 3-4 seconds under strict control. If you go slightly faster it's not a big deal, but just aim to lower the weight under full control rather than letting gravity do the work. The eccentric is a very important phase for inducing muscle damage, so don't overlook this. So, to sum up the issue of how fast to do reps on each exercise at the gym... The best rep speed for mass and hypertrophy is to perform the lifting portion as fast and explosively as possible, and to lower the weight under strict control in 3-4 seconds.
Views: 37114 Sean Nalewanyj
Are BCAA's Worth It? (Branched Chain Amino Acids Review)
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Citrulline Malate: http://www.SeanNal.com/recommends/primaforce-citmal.html -------------------------------------------------------------------------------- Video Summary: Are BCAA's Worth It? (Branched Chain Amino Acids Review) http://www.SeanNal.com/articles/supplementation/are-bcaas-worth-it.php Branched chain amino acids (BCAA's for short) are one of the most popular muscle building supplements on the market and are made up of the essential amino acids leucine, valine and isoleucine. The commonly listed benefits of BCAA supplements are that they improve muscle recovery and growth, enhance training performance and reduce delayed onset muscle soreness. But are BCAA's worth it for the average lifter? When you sit down to really analyze it piece by piece, it's highly unlikely that BCAA's are necessary to purchase as a stand alone bodybuilding supplement. Quick BCAA Review: First off, if you're eating anywhere between the standard intake of 0.8-1g of protein per pound of body weight daily that most lifters are, you're already getting a very high BCAA intake just from that alone. Most typical high protein foods are anywhere from 15-25% BCAA's as is, and this should easily be enough in the overall picture to obtain maximum benefits since your body can only utilize a finite amount in a given day anyway. Secondly, BCAA's may improve training performance, but usually only during long duration, exhaustive training like the type an endurance athlete would perform. For standard bodybuilding workouts with normal rest periods, they probably won't be very helpful. Thirdly, the only studies showing benefits of BCAA's in relation to muscle soreness were done in the absence of proper protein intake. It's fairly obvious that BCAA's would be better than nothing, but it's fairly safe to assume that dietary protein would accomplish the same thing. So, are BCAA's worth it? Unless you're eating a low protein diet, are training fasted, or are performing very high volume/long duration workouts, I don't see any reason to go out and spend your hard-earned money on branched chain amino acids supplements. It's not that the BCAA's themselves are not needed (they're crucial for muscle growth in fact), it's just that supplemental BCAA's on top of what you're already getting from your muscle building diet are not likely to provide added benefits. Just focus on hitting your overall protein needs for the day as a whole, and you'll be obtaining enough BCAA's from that without needing to worry about it further. Hope you found this branched chain amino acids review helpful.
Views: 182832 Sean Nalewanyj
How Long To Cut Before Bulking? (Ideal Cutting Phase Length)
 
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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- How To Transition From Cutting To Bulking: http://www.SeanNal.com/articles/nutrition/cutting-to-bulking.php -------------------------------------------------------------------------------- Video Summary: How Long Should You Cut Before Bulking? http://www.SeanNal.com/articles/training/how-long-to-cut-before-bulking.php When it comes to proper cutting phase length, the answer here is pretty simple and straightforward... Your cutting phase should last as long as it needs to in order for you to get down to approximately 12% body fat give or take. This would be around the body fat percentage where your abs are pretty clearly visible in good lighting. (About 18-20% for females) A big mistake that many lifters make is in trying to bulk from too high a body fat percentage. Keep in mind that you'll always gain some fat while eating in a calorie surplus and trying to maximize muscle growth, and any fat you gain during that period will be stuck with you until the end of your bulking phase. You can't lose fat while in a surplus. Try bulking from much above 12% and usually you'll end up feeling unhappy with how you look which will likely de-motivate you and throw you off track. Commit to a full cutting cycle and follow it all the way through and you'll be setting yourself up for a much greater chance of long term success rather than "yo-yo'ing" back and forth between constant bulking and cutting like so many people do. Some lifters will say they don't want to focus on fat loss all the way down to 12% since they'll look "too skinny", but keep in mind that: A) It's just a temporary stepping stone to your ideal physique and that building a great body takes time and patience. B) If you're still a relative beginner and structure your cutting diet and cutting workout in a proper manner, you'll likely be able to gain some muscle as you lean down anyway. So, bottom line on the question of "how long to cut before bulking"? Your fat loss phase should last as long as it needs to in order for you to reach about 12% body fat. From there you can transition between cutting and bulking, and the link above will direct you to a previous post I did that outlines how to do that properly. P.S. If you found these fitness tips helpful, make sure to get your personalized training, nutrition and supplement plans using my interactive video presentation below: http://www.BodyTransformationTruth.com
Views: 30763 Sean Nalewanyj