2014. január 22., szerda
Zuzka tanácsai fogyáshoz, izmosodáshoz (Weight Loss and Weight Gain Strategies)
If you are eating zcut style and following the zgym workout program, and still not losing weight, the explanation is simple. You are not in a negative energy balance. There are 3 ways to fix that.
a) Eat more veggies and cut down on other carbs (pasta, rice, potatoes, whole grains, legumes, cous cous, bread)
b) Exercise more
While the zgym workout schedule of 4 hiit workouts and 1 yoga workout is enough exercise for most people, you still maybe someone that needs a little bit more of a physical activity in order to get into the negative energy balance. I suggest to implement the following strategy:
1)Add one more workout a week to your regular zgym workout schedule (pick any workout from the zgym library of hiit workouts)
2) If plateau occurs, add more veggies into your diet and cut down on carbs
3) If plateau occurs again, add another workout
4) If plateau occurs again, decrease the amount carbs even more, add more veggies, and keep your protein portion sizes not bigger than the palm of your hand.
Your upper limit of zwows and zshreds should be 7-8 per week so make sure not to go over the limit and manipulate your caloric intake the rest of the way.
2. Weight Gain (muscle gain)
If you are interested in gaining more lean muscle mass, you'll need a stimulus for growth. The way to create this stimulus is through intense and consistent resistance training. Once it's in place, you'll need the right amount of protein and calories to support the growth. It's important to know that even with high intake of protein, muscle growth will be very slow, if your caloric intake is low.
Zgym workouts do stimulate the growth hormone in your body, however you won't experience any significant growth of bulky muscles unless your caloric intake is high enough to produce such changes in your body composition.
What are the benefits of human growth hormone HGH?
HGH has effects on body composition, not just growth. People who have a significant HGH deficiency, generally due to pituitary disease, have increased body fat and decreased muscle mass and decreased bone density. It is known as a hormone that slows down the aging process, and increases metabolism and caloric burn.
Eat zcut style and train in the zgym following the weekly workout schedule. If you are not gaining lean body weight, you are not in positive energy balance. There are again 3 ways to fix it:
a) Eat more calorie dense foods
b) Exercise Less (keep up with resistance training, and cut down on long cardio sessions)
c) Do both
Doing Zgym workouts 5 days a week is a healthy amount of exercise that I can recommend to everyone regardless what the goals are. I suggest the following strategy:
1) Start eating bigger portions or more often and make sure to include slow digesting carbs such as legumes and whole grains
2) If plateau occurs replace zwows for zshreds that are more capable of stimulating growth due to the extra weight used int these workouts.
These strategies should work for you 99.9% of the time, unless you have some serious medical issues. Then you may not get the same benefits and additional strategies should be implemented. If you want to start with any of these strategies right now, then join the ZGYM and I'll see you soon!