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How to Build a Lean, Tone Physique: Secrets from the Pros

How to Build a Lean, Tone Physique: Secrets from the Pros

by | Jan 20, 2023 | Bodybuilding, Exercise, Fat Loss, Fitness, Nutrition, Sleep, Strength Training

With the right training and nutrition, you can achieve the lean, tone physique you’ve always wanted. To have this physique it requires building muscle and losing fat; however, the process includes more than lifting weights and cutting calories. There are specific training methods and nutrition principles that are proven to yield better results and have been used by fitness pros for decades. If you practice these techniques yourself, you’ll more effectively build the lean, tone physique you want. These are the secrets from the pros. 

Use compound exercises

Compound exercises are exercises that involve multiple joint movements and multiple muscle groups. They should be the foundation of your training program to build muscle and body shape. These movements allow you to lift heavier weights which stimulates more muscle fibers leading to more muscle growth. Examples of compound exercises include squats, deadlifts, bench press, and rows.

In terms of training efficiency, incorporating compound exercises into your workouts can help you get better results in less time by working multiple muscle groups at once. They can also help improve your overall functional strength, as they mimic the movements you perform in everyday life.

Increase the weight progressively

One of the key factors in building muscle is progressive overload – the principle that your muscles need to be challenged with increasing loads in order to adapt and grow. When you perform the same workout week after week without progressively increasing the loads, your muscles will eventually plateau and stop making progress. If there is no need to adapt, the muscles won’t change. 

To avoid this plateau, it’s important to make small gradual changes to the load placed on each muscle group over time. This can be an increase in weight, reps, sets, range of motion, or even an additional exercise isolating that muscle. You don’t have to add or change a lot each week – small increments make a big difference. The key is to find the right balance between further challenging your muscles and avoiding overuse or injury. 

Don’t neglect your diet

Your diet plays a crucial role in building muscle and losing fat. However, the most effective nutrition plan focuses on either building more muscle or getting rid of unwanted fat. These are separate goals driven by a different nutritional plan. You need to choose to build muscle or reduce fat, because trying to do both at the same time will limit your results. Initially, beginners may be able to pursue both goals simultaneously, but within a few months their progress will stop and they will hit a plateau. 

For muscle growth, focus on consuming a surplus of calories to gain weight and at least 1 gram of protein per pound of lean body mass to fuel your workouts and support muscle recovery. If you’re unsure of your lean body mass, you can eat 1 gram of protein per pound of weight to be conservative. Your muscles won’t grow without enough calories and protein. When you decide to switch gears and pursue fat loss, maintain the protein intake to preserve your muscle tissue and lower your total daily calories by reducing fats and carbohydrates. Whether building muscle or losing body fat, it’s important to include a variety of nutrients from whole grains, sources of healthy fats, and several daily servings of vegetables and fruits to get in enough vitamins and minerals to support overall health and performance. 

While it’s preferred to focus on whole, unprocessed foods, it can also be helpful to include protein supplements, such as protein powders or bars, to help meet your protein needs. Just be sure to choose a high-quality option that fits your dietary needs and preferences.

Incorporate rest and recovery

Rest and recovery are just as important as the actual workouts when it comes to building a lean, tone physique. Your muscles need time to rest and repair in order to grow, and skipping rest days or overtraining can lead to burnout and injury. 

It’s important to include rest days in your workout routine, and to listen to your body when it comes to how much rest you need. You may also want to consider incorporating active recovery methods, such as foam rolling or yoga, to help your muscles recover and reduce muscle soreness.

Get enough sleep

Sleep is another crucial factor in building muscle and losing fat. During sleep, your body releases growth hormone, which plays a role in muscle growth and repair. In addition, sleep helps regulate your appetite, energy levels, and maximizes fat loss.

Aim for 7-9 hours of sleep per night to ensure you’re getting enough rest and recovery. You can also try incorporating sleep hygiene practices, such as setting a consistent sleep schedule and creating a relaxing bedtime routine, to help improve the quality of your sleep.

Find a workout partner or coach

Having a workout partner or coach is a great way to be supported and held accountable on your journey. A workout partner or coach plays an important role by helping you stay consistent with the process to get the best results. 

At a gym that provides group exercise programs, you’ll easily find a great workout partner pursuing similar goals and a coach to guide you each step of the way. If you’re local to Sculpt Fitness in Long Beach, check out our Small Group Boot Camp or Semi-Private Training Program. Both programs provide the training and nutrition guidance as well as support you need to build a lean, tone physique. 

Track your progress

Tracking your progress can be a powerful motivator and can help you stay on track. There are many ways to track your progress, such as keeping a workout journal, taking progress photos, and recording measurements.

In addition to tracking your workouts and measurements, it’s also important to track changes to your nutrition and lifestyle habits, as these are all signs of progress that impact your results. By regularly reviewing your progress, you can identify areas for improvement and make adjustments as needed.

Building muscle and losing fat requires dedication and consistency, but by implementing these, not so secret, secrets from the pros you can achieve the lean, tone physique you’ve always wanted.

Ready to create a sustainable lifestyle and

build the body you want?

LEARN MORE
David Minishian, MPH

David Minishian, MPH

Fitness and Nutrition Coach

David is the owner and coach at Sculpt Fitness in Long Beach, CA. The mission he has started at Sculpt is to educate, equip, and empower the local community to make the best decisions for their health. He has been coaching exercise and nutrition for over 10 years, helping clients create sustainable lifestyle to build the body they want. When he's not training, coaching or cooking, David is on an adventure with his wife and daughter or teeing up his next shot on a golf course.

6 Easy Strategies for Long-Term Weight Loss Success

6 Easy Strategies for Long-Term Weight Loss Success

by | Dec 27, 2022 | Exercise, Lifestyle Habits, Nutrition, Sleep, Weight Loss

Long-term weight loss success is something that many of us strive for but don’t always achieve. It requires dedication, hard work, and a commitment to stay the course over an extended period of time. But if you want to make lasting changes in your health and body composition, it can be done by executing a few simple strategies. 

Let’s cover 6 easy strategies for long-term weight loss success that you can start using today: 

  1. Set realistic goals 
  2. Track your progress 
  3. Find healthy substitutes for unhealthy foods 
  4. Exercise regularly 
  5. Make lifestyle changes 
  6. Get adequate sleep 

1. Set Realistic Goals 

The first step towards achieving any goal is setting realistic expectations from the beginning, so that you don’t become discouraged or overwhelmed by the process ahead of you. When it comes to losing weight, set yourself up for success by creating achievable objectives such as running three times per week or eating five servings of vegetables each day rather than aiming to lose 10 pounds in two weeks or completely eliminating carbs from your diet right away (unless advised by a doctor). Setting these types of actionable milestones will help keep you motivated while also making sure that the journey isn’t too overwhelming!

2. Track Your Progress 

Keeping track of your progress helps keep things in perspective and gives you tangible evidence when reviewing how far you have come on your journey towards long-term weight loss success. You may find tracking apps helpful here; they allow users to log their meals/workouts along with other relevant details like calories consumed/burned etc. Having access to these data points can be useful for analysis later on down the line – all without having to manually record everything! Additionally, consider taking photos at regular intervals throughout this process so that once again there’s physical proof showing where you’ve been compared to where you are now. Pictures are great motivation during those more challenging moments!

3. Find Healthy Substitutes For Unhealthy Foods 

One way people often sabotage their own efforts when attempting long-term weight loss is by failing to swap unhealthy habits with healthier alternatives – leading them back into their old ways eventually causing them to give up altogether! If there’s something specific out there which isn’t conducive towards one’s health & fitness goals, try finding suitable replacements instead (i.e. swapping sugary snacks like candy bars or chips with nuts/fruit). Doing this allows individuals to maintain variety within their diets while still adhering closely enough to the dietary guidelines they have set – ensuring longevity along this journey!

4. Exercise Regularly 

Alongside consuming nutritious foods regularly, exercise plays an important role in achieving long term results when trying to reduce body fat. This doesn’t mean having to hit the gym every single day though; even just doing 30 minutes of intentional activity twice weekly combined with walking whenever possible is a fantastic start when done consistently over time. The goal is consistent activity to raise the metabolic rate and make it easier to remain in a caloric deficit. You don’t need to workout for 2 hours a day, 6 days a week to see results.

5. Make Lifestyle Changes 

Losing body fat involves much more than simply exercising & eating well; changing lifestyle habits must occur in order to achieve the desired outcomes. This could include swapping screen time for family walks, eating out for home cooked meals, or alcohol for calorie free beverages. Of course, the changes all depend upon the individual situation, but the lifestyle habits need to change to properly support a leaner, fit person. Making gradual adjustments overtime will enable a person to adhere to the necessary measures required to increase their chances of having success! 

­6. Get Adequate Sleep 

Finally getting sufficient rest is a critical component for maintaining good overall health.  It’s important to pay attention to the amount of hours we’re sleeping at night when looking to shed a few extra pounds off! Not only does a lack of proper sleep lead to fatigue, but it increases cravings for sugar based products by affecting the hormones responsible for regulating hunger and satiety levels, both which play crucial roles in deciding whether someone ends up gaining or losing weight. Make sure to get plenty of shut eye whenever possible to ensure optimal functioning for the days ahead! 

Ready to create a sustainable lifestyle and

build the body you want?

LEARN MORE
David Minishian, MPH

David Minishian, MPH

Fitness and Nutrition Coach

David is the owner and coach at Sculpt Fitness in Long Beach, CA. The mission he has started at Sculpt is to educate, equip, and empower the local community to make the best decisions for their health. He has been coaching exercise and nutrition for over 10 years, helping clients create sustainable lifestyle to build the body they want. When he's not training, coaching or cooking, David is on an adventure with his wife and daughter or teeing up his next shot on a golf course.

5 Diet Changes That Will Transform Your Body in Just 2 Weeks

5 Diet Changes That Will Transform Your Body in Just 2 Weeks

by | Dec 22, 2022 | Nutrition, Weight Loss

What you eat has a huge impact on your health and wellbeing, but did you know that making only a few simple diet changes can have an incredible effect on how your body looks and feels – within just two weeks? Here are five simple modifications that could help you achieve seriously impressive results. 

#1 Reduce Sugar Intake 

Reducing the amount of sugar in your diet is a quick and effective way to start seeing results. Studies show that high-sugar diets may lead to weight gain, poor skin health, energy crashes throughout the day, as well as an increased risk for diabetes and other serious illnesses. Aim to reduce added sugars from sources like cakes, cookies, soda and candy – instead try natural sweeteners such as honey or maple syrup in moderation where possible. If you have a craving you can’t resist, try opting for healthier alternatives such as fresh fruit or dark chocolate with at least 70% cocoa content. 

#2 Increase Protein Intake 

Protein helps keep us feeling fuller for longer so it’s important that we get enough of it daily – especially if our goal is fat loss! This macronutrient also helps maintain and build muscle mass which will give our bodies a more toned look over time. Try adding lean proteins such as fish or chicken into meals alongside plenty of vegetables (you can even use them both together in a stir fry dish!). You may want to consider supplementing with protein shakes post workout if you’re not getting enough protein – these are available in many delicious flavors! If you don’t like the protein powder flavor, try mixing it into a fruit smoothie or shake. 

#3 Cut Out Refined Carbs 

Refined carbs like white bread, pasta and crackers have had their nutrients like fiber stripped away during processing meaning they don’t offer much nutritional value compared to whole grain options. Without dietary fiber, they end up spiking blood sugar levels leading us to feel hungry again shortly after eating them – not ideal when trying to lose weight! Switching refined carbs out for whole grains such as quinoa or brown rice will provide more sustainable energy throughout the day while still allowing us to enjoy tasty meals. 

#4 Increase Water Consumption 

We are made of 60% water. Our bodies need water more than anything else so it makes sense that hydrating should be a top priority – regardless of whether we want fat loss or not! Drinking plenty of water improves digestion, assists cardiovascular health, reduces fatigue, prevents headaches, boosts metabolism…the list goes on! Start by drinking 2 liters per day – this is easily achievable by carrying around a bottle with you wherever you go! 

#5 Add Healthy Fats To Meals 

Healthy fats such as avocados, nuts and oily fish contain essential fatty acids which are necessary for many bodily functions including hormone production & absorption of vitamins A & D amongst others. Plus they taste great too – so why wouldn’t we include them?! Try adding avocado slices onto salads; nut butters onto toast/porridge bowls; salmon filets into a stir fry. Get creative with different flavor combinations until you find what you enjoy – healthy eating doesn’t have to be boring!

Making these five dietary changes may seem daunting at first but trust me when I say they’re worth sticking too because before long you’ll begin noticing positive physical transformations both inside & out! Not only will there be visible differences but internal ones too – improved mood due higher nutrient intake plus increased energy levels due lower sugar consumption means this new lifestyle change could really benefit overall wellbeing without sacrificing enjoyment along the way. Give yourself permission today, take charge of your health – remember it’s never too late to start living life better.

Ready to create a sustainable lifestyle and

build the body you want?

LEARN MORE
David Minishian, MPH

David Minishian, MPH

Fitness and Nutrition Coach

David is the owner and coach at Sculpt Fitness in Long Beach, CA. The mission he has started at Sculpt is to educate, equip, and empower the local community to make the best decisions for their health. He has been coaching exercise and nutrition for over 10 years, helping clients create sustainable lifestyle to build the body they want. When he's not training, coaching or cooking, David is on an adventure with his wife and daughter or teeing up his next shot on a golf course.

7 Steps To Kickstart Your Metabolism and Burn Fat Faster

7 Steps To Kickstart Your Metabolism and Burn Fat Faster

by | Dec 11, 2022 | Exercise, Fat Loss, Lifestyle Habits, Nutrition, Sleep, Stress Management, Supplements, Weight Loss

Are you looking for ways to kickstart your metabolism and burn fat faster? If so, this article is for you. In this post, we’ll discuss seven easy-to-implement steps that can help get your metabolism up and running in no time. We’ll also share some tips on how to keep it going strong over the long haul. So let’s jump right in! 

1. Increase Your Protein Intake 

Protein is an essential nutrient that helps to build muscle mass and increase your metabolic rate. Studies have shown that people who consume higher amounts of protein tend to burn more calories than those who don’t eat as much protein. Aim for at least .5 gram of protein per pound of body weight each day. If you’re lifting weights, aim for 1 gram of protein per pound of lean body mass (you’ll need to know you’re body fat percentage to find your lean body mass). Good sources of protein include lean meats such as chicken breast or fish; eggs; dairy products like yogurt or cottage cheese; legumes like chickpeas or lentils; nuts and seeds; tofu; quinoa; tempeh; spirulina; etc.

2. Eat More Fiber-Rich Foods 

Fiber helps keep you feeling full longer which can help prevent overeating and snacking between meals – both key factors when trying to lose weight. It also aids digestion by helping food move through the digestive tract slowly which can promote a healthy metabolism. Aim for 25–30 grams of fiber daily from foods such as fruits and vegetables, whole grains (such as oats), beans/legumes (like black beans), nuts/seeds (almonds and flaxseeds are great!), and avocados. Refined and processed foods lack fiber.  To consume more fiber rich foods, a good general rule is to gravitate towards whole foods with minimal processing.

3. Stay Hydrated & Reduce Sugary Drinks  

Drinking plenty of water throughout the day not only hydrates our cells but also helps with digestion. Being hydrated makes it easier for our bodies to absorb nutrients from food while eliminating toxins at the same time! As an added bonus: drinking enough water will help reduce strong cravings that are often thirst mistaken for hunger leading us down a path toward unhealthy snacks instead of healthier choices. Additionally try to reduce the consumption of sugary drinks like sodas which contain empty calories that won’t nourish our bodies. If soda is consumed regularly over time, this liquid candy will make it more difficult to lose fat and adds extra pounds onto our waistlines…not exactly what we want when trying to slim down.

4. Get Moving & Exercise Regularly  

Regular exercise has been proven to not only boost one’s mood but also increases our metabolic rates over periods lasting anywhere from 24 to 72 hours after physical activity has taken place. This means even after having finished exercising there’s still benefit being gained simply because we’ve made exercise part of our weekly routine. As a bonus, if high intensity interval training (HIIT) workouts or resistance based training are used during these exercise sessions our metabolic rate increases significantly more. Moving consistently is the first goal, but the right type of exercise or training can maximize our efforts in terms of the time spent working out – it’s a win-win situation all around!  

5. Prioritize Sleep Quality  

Getting adequate sleep every night plays a major role in keeping hormones balanced, which helps regulate the appetite and reduces cravings associated with late night snacking binges. Individuals who suffer from a chronic lack of sleep often have unwanted weight gain despite the best intentions to move more and eat fewer calories. Aiming towards 7–9 hours of sleep nightly should be considered mandatory, especially considering how important quality restful sleep is towards overall health. With enough sleep a well rested body can more consistently maintain the positive eating habits that support a caloric deficit. This deficit is required to maximize the rate of fat loss! 

6. Reduce Stress Levels       

Finding ways to reduce stress levels may seem difficult at first; however there is a huge pay off in practicing stress reducing activities. Living in a state of constant stress promotes higher levels of cortisol. This hormone when chronically elevated can decrease our ability to lose fat. Not only does the hormone physically promote fat storage, but it can inhibit the mental clarity and the decision making ability required to stay on a diet plan resulting in half hearted attempts at staying the course. Luckily, a few simple mindfulness activities when practiced regularly can prevent a state of chronic stress so your body can continue being a fat burning machine. Deep breathing exercises are one proven method that is effective at recentering our body and mind. There are a variety of ways to practice deep breathing as seen in yoga, tai chi, and pilates, but the principle practice remains the same. Start by taking a deep breath in, holding it for 5 seconds, then slowly exhaling. Do this with your eyes closed paying attention to your body and breath. After only 10 repetitions this easy technique can significantly reduce stress and bring clarity back to your body and mind.  

7. Supplement Smartly     

Supplements aren’t required when creating a healthy lifestyle, but they may offer additional support depending upon individual needs. Whether it’s a protein powder, stimulant, creatine, probiotic, vitamin, mineral, or herb there may be a certain product or combination of products that prove beneficial. However, there are no supplements that should be applied to everyone. When determining if a supplement is right for you, consult your coach and medical team to ensure using the product will safely and effectively supplement your existing diet to help you meet your nutritional needs. 

Ready to create a sustainable lifestyle and

build the body you want?

LEARN MORE
David Minishian, MPH

David Minishian, MPH

Fitness and Nutrition Coach

David is the owner and coach at Sculpt Fitness in Long Beach, CA. The mission he has started at Sculpt is to educate, equip, and empower the local community to make the best decisions for their health. He has been coaching exercise and nutrition for over 10 years, helping clients create sustainable lifestyle to build the body they want. When he's not training, coaching or cooking, David is on an adventure with his wife and daughter or teeing up his next shot on a golf course.

How to Crack the Fitness Formula to Accelerate Your Results

How to Crack the Fitness Formula to Accelerate Your Results

by | Dec 7, 2022 | Fitness, Nutrition

Anyone can get amazing results, if they follow this simple formula.

Whether you want to lose fat, build muscle, or have more energy, there is a fool proof formula that will guide your way to success.

Follow it and you’ll make large strides toward the results you want.

Here it is…

Exercise x Nutrition x Consistency = Results.

You’ll see why consistency is in bold below.

Let’s break it down.

The Fitness Formula

Exercise: Choose the right exercise routine, using the correct form and progressively increase the difficulty over time. That’s step 1. Don’t overcomplicate it.

Nutrition: Determine how many calories and how much protein your goal requires, choose the meals and foods that make up your way of eating, and pick the practical strategies that will help you meet your nutritional needs.

If you’ve planned out the exercise and nutrition but not had success in reaching your fitness goals, it could be that your plan was not right for you. However, for many consistency is the real stumbling block.

The best plan in the world won’t deliver results when you are not consistent.

Since consistency is the most important part, here are a few strategies that will help you crack the fitness formula and accelerate your results:

  • Find a committed workout buddy
  • Create a self-rule stating your daily or weekly bare minimums
  • Schedule times each week dedicated to only your goals
  • Join a program that will provide structure and accountability
  • Hire a coach that’s committed to your success

These changes are about creating an environment that promotes your success.

Being consistent is a mental game. There will be days when you don’t feel motivated, when your self-discipline is lacking. On those days, you will fall back to the environment you created and if it is strong, you’ll win the mental battle.

So plan for it. Be prepared.

When you implement the exercise and nutrition consistently, amazing results will follow.

Ready to create a sustainable lifestyle and

build the body you want?

LEARN MORE
David Minishian, MPH

David Minishian, MPH

Fitness and Nutrition Coach

David is the owner and coach at Sculpt Fitness in Long Beach, CA. The mission he has started at Sculpt is to educate, equip, and empower the local community to make the best decisions for their health. He has been coaching exercise and nutrition for over 10 years, helping clients create sustainable lifestyle to build the body they want. When he's not training, coaching or cooking, David is on an adventure with his wife and daughter or teeing up his next shot on a golf course.

How to Overcome Your Weight Loss Plateau

How to Overcome Your Weight Loss Plateau

by | Dec 2, 2022 | Fitness, Nutrition, Weight Loss

Plateauing is inevitable, but there are steps to beat it.

Remember when you started working out and how your body reacted. First, you had muscle soreness and fatigue, but after a couple months you saw your body composition change.

It’s a great feeling seeing the results.

But eventually the results will stop if you continually put the same amount of physical stress on your body.

Why?

Your body “gets used to it.”

When you feel you are not getting the best results from your workout, or you don’t see the numbers change in the direction you want them to — follow the guidelines below.

4 Steps to Overcome A Weight Loss Plateau

These suggestions will help you overcome the plateau and see more results:

  1. Add more daily physical activity
  2. Pay attention to your eating habits
  3. Progress your strength training routine
  4. Work with a coach to evaluate the next best steps

These are the basics. Let’s consider why.

1. Incorporating more movement will increase your caloric deficit. The bigger the deficit the more weight you’ll lose. Little things like taking walking breaks, parking further away from the entrance while running errands, or taking the stairs adds up. Look for the simple ways to move.

2. Overeating is the most common reason to plateau. As you lose weight, your Basal Metabolic Rate will decrease. This is the number of calories your body requires to live and breathe. This happens because you’re losing weight. This weight required calories. To account for this and stay in a caloric deficit, you need to gradually decrease the number of calories you eat. This may require paying closer attention to what and how much you eat.

3. By progressively increasing the difficulty of your workout routine, you are telling your body to adapt and change to overcome the new challenge. There are a couple ways to do this. You can lift heavier, do more repetitions, add an extra set, increase the exercise range of motion, or even add an extra workout to your week. These progressive changes will help you build more muscle and reduce your body fat percentage. Since these change also take more work and all work uses calories, you’ll increase your caloric deficit and lose more weight.

4. There may be nuanced reasons you aren’t losing weight. Sometimes these are reasons you aren’t seeing and others times you recognize them but are struggling to overcome them. If this is you, working with a professional may prove to be beneficial. Working with a coach will provide the accountability, support and guidance you need to start taking the right actions to reach your goals.

When you plateau, do not get discouraged. It happens to everyone!

Plateauing is your body’s way of saying I’m ready to take on harder challenges. There are many changes you can make to overcome a plateau and surpass the goals you set for yourself.

Make the right changes and results are bound to happen.

Ready to create a sustainable lifestyle and

build the body you want?

LEARN MORE
David Minishian, MPH

David Minishian, MPH

Fitness and Nutrition Coach

David is the owner and coach at Sculpt Fitness in Long Beach, CA. The mission he has started at Sculpt is to educate, equip, and empower the local community to make the best decisions for their health. He has been coaching exercise and nutrition for over 10 years, helping clients create sustainable lifestyle to build the body they want. When he's not training, coaching or cooking, David is on an adventure with his wife and daughter or teeing up his next shot on a golf course.

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