It’s a shame that a majority of Americans are not just over weight but obese. McDonalds, Burger King, Wendy’s, Taco Bell and KFC are all filled with delicious treats that should limited or avoid at all cost. As the warmth of the summer months nears closer and closer, now is the time that people want to be in tip top shape (unless they are in a committed relationship of course).
I’ve been competitively running for over 11 years and because of that I have been lucky enough to maintain a healthy weight. Almost two years ago I began to drastically reduce the amount I ran, however, and instead focus on weight lifting. I was coming off a failed long-term relationship and was looking to reinvent myself from a gaunt runner to a lean and muscular man.
I started lightly, I mean I was a long distance runner who never lifted, I had to start lightly. Through online research I learned about proper nutrition and the different supplements the body needs to build muscle. Within a year I began to see some nice progress, but it wasn’t enough. I cut out cardio completely and increased the intensity of my weight training.
After graduating college I had the free time to workout five days a week for however long I pleased. I began to take different types of protein (Whey and Casein), creatine, and a slew of various vitamins and minerals. Because of the large amount of running I had done my whole life, I wasn’t building muscle as fast as I had hoped.
I was just to damn skinny.
I decided to up my calories to almost 5,000 per day and bulk up. When I first began to lift I weighted 145 pounds and by the winter of 2011 I bulked up to 180 pounds. Gaining almost 40 pounds sounds insane, but remember it wasn’t gaining fat because I continued to workout, instead I was cultivating mass.
Pleased with the size I gained, I decided it was time to lean out and reduce my percentage of body fat. The first thing I needed to do was to begin a strict cardio regimen and reduce my calorie intake from 5,000 to 2,000.
Since March I have measured out almost every food I eat and record the amount of calories, fats, carbs, proteins and everything else I put into my body. Thanks to the help of the Android/iOS app MyFitnessPal it has been extremely easy to drop the weight. In roughly 8 weeks, I have lost 8 pounds. Each day I am getting leaner and my muscles are looking better than ever, which is good news with summer right around the corner.
If you too want to gain muscles or lose weights there are simple rules that I recommend.
1) Download MyFitnessPal, let’s face it…everyone has a smartphone and if you want to stay healthy there is no reason you shouldn’t have this app.
2) Stick true to your calorie count.
3) Reduce the amount of basic carbs you intake (Breads, Pasta, etc..), while focusing on complex carbs (Whole Grains, Fruits and Veggies)
4) Protein is necessary! If you are looking to gain muscle you should take in a 1:1 ratio of protein to body weight.
5) Cardio! Treadmill, elliptical, bike, anything.
6) Stop being lazy. I am the perfect example, look at this blog for pete’s sake…I rarely update it because of my laziness. But if I can gain muscle and lose weight then anyone should be motivated. Look in the mirror.







