EASY Weight Gain for Today’s Athlete!

 

EASY Weight Gain for Today’s Athlete

 

As an athlete you have probably struggled with gaining and maintaining weight.   Don’t start next season the same weight you are today.   If you gain the right weight the right way you will find an extra bonus beside the scale moving up. You will likely find your lifts go up in the gym AND you have more energy on the court, track or field.

Whether with a Sycamore H.S. volleyball player getting ready to go to Arkansas, or a football player at NIU, or an NIU grad moving on to the NFL…body weight always plays a role. In the last two weeks a local quarterback I am working with has gain over 2 lbs.

Simple things they did and you should too….

Eat and eat often.

You should be eating every 2-4 hours.   Each meal should contain protein. Remember protein provides the amino acids that are the raw materials for tissue repair and growth. The simplest way to look at this is as follows; protein is like the 2×4’s in your house. No 2×4’s no house. Forget the protein is bad for your liver and kidneys. This is completely unfounded as there has never been a study to support this. So eat your protein.

Don’t tell me you can put a whole pizza away. I know you can eat a lot. But you need to eat a lot OFTEN!

Breakfast and Training

The two most important meals of the day are breakfast (and this should not come out of a box) and post workout. Post workout includes after weight training, after practice, after a game, after speed and agility at Fitworkz.

Supplements

Supplements are not a replacement for food. We get athletes all the time that want to load up on supplements…but fail to fix their eating habits. You have to fix food first. Then supplements offer a convenient way to get enough food when you need it.

Here is the supplement program one local athlete has used to gain 2 lbs in less than 2 weeks:

Postworkout/Practice/Training (half before training and half after)

  • 4 Scoops Mass Maker
  • 2 Scoop Provosyn

 

Supplements

  • 2 Ultra 40 per meal
  • 2 Mass Aminos per meal
  • 1 Super Pak with Meal 1

 

Meal Replacemnt Shake

  • 2 Beverly International UMP
  • 2 TBS Heavy Whipping Cream
  • Handful of Berries

 

A few words on OLD SCHOOL supplements the Super Pak, Mass Aminos and Ultra 40.

Super Pak

Product Type: Multi-Vitamin/Mineral Packet (30 packets)

 

Rated #1 by Planet Muscle magazine, Super Pak is the ultimate “insurance plan” against micro-nutritional (i.e. vitamin and mineral) inadequacies. Each packet contains a pre-assorted selection of tablets and capsules loaded with an array of time-released vitamins, chelated minerals, enzymes, superfoods, and more.

 

Beverly has clients who have used Super Pak for years. They say it keeps them healthy and free from colds, improves the health of their skin, gives them more energy, and makes their muscles more responsive to training.

 

Secrets to Success

 

  • Take 1 packet daily.

 

Ultra 40

 

  • Product Type: 100% Argentine Beef Liver with Blood & Muscle Building Support Factors
  • Size: 500 tablets

 

Bodybuilders of all ages use Ultra 40 to amp up the muscle-building power of their workouts. These super-concentrated liver tablets are rich in B vitamins, heme iron, and other nutrients that promote greater muscle stamina, pumps, recovery, and growth.

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Secrets to Success

 

  • Take 1 tablet of Ultra 40 per 10 pounds of body weight, per day.
  • Spread your daily allotment of tablets out across the day and take with meals.

 

Mass Amino Acids

  • Product Type: Advanced Amino Acid Nitrogen Technology with Peptide-Bonded Amino Acids (PBAAs)
  • Size: 500 tablets

With a verified buyer rating of 9.8 out of 10 on Bodybuilding.com, Mass Amino Acids is no ordinary amino acid tablet formula. It is distinguished by high levels of peptide-bonded amino acids (PBAAs), which studies suggest have up to double the anabolic potency of regular food.

Secrets of Success

  • Combine Mass Amino Acids with Ultra 40.
  • Take 1 tablet of Mass Aminos per 10 pounds of body weight, per day.
  • Spread your daily allotment of tablets out across the day and take with meals.

Rest

7-9 hours of sleep is a must. Turn the TV, Xbox, etc off and get some quality sleep.

Training

Training is second to food in terms of gaining quality mass. Training is different than exercise. Training means you have a plan in the weight room. You plan to do more in the weight room every time you train. Every time you train you record what you did. In black and white you should be able to say and show why you made progress in today’s workout over last weeks. Remember that which is measured can be improved. Saying things like “I remember what I did last week in the squat…” yeah sure you do and your competitor that trained, had a plan, wrote it down and knows for sure why she is better this week is going to crush you in competition.

So what can you expect after 8 weeks? Most report gaining 6-8 lbs of muscle.

Get the Supplement Stack, Training and Nutrition Program for $120 (over half off!)

FitWorkz offers speed, agility, and sports performance training in DeKalb. Athletes from Dekalb, Sycamore, Genoa, Hinckley, Shabbona, Dixon, Rock Falls speed and agility training at FitWorkz.   Training increases speed, vertical jump, lateral agility and more. Athletic nutrition programming and counseling using the “Eat by Color” for athletes program is also available.

@FitWorkzAR * FitWorkz.com * facebook.com/athletic.republic

December 2014 Newsletter

Charlie Brown Carols

December has arrived, and so has the holiday season which includes parties, family gatherings, the cold weather, cold and flu season, and your December Newsletter!  Inside you’ll find:

  • Best strategies for staying on track during the holidays
  • December Clinics and Workshops
  • Eat by Color recipe
  • Success stories
  • Here’s A Hint Honey…hints on gifts you WANT this year
  • Speed and Agility Program Opportunity

Be on the lookout for special deals and promotions all throughout the month of December.

 

Fitworkz Newsletter December 2014

 

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November 2014 Newsletter

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It’s big and it’s new!  Our November newsletter is available to read at your viewing.  Read on and learn about:

 

How to be successful with your New Year’s Resolution (hint: It DOESN’T have to be in January)

Recipe of the Month: Apples!

Our trainer at a glance

5 simple tips to make fitness easy in your life

November clinics and workshops

 

Read on to make your fitness journey more than just a start and finish…make it a lifestyle!

Fitworkz Newsletter November 2014

Turkey

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor * Facebook.com/FitWorkz.DeKalb

October 2014 Newsletter

July 2014 Newsletter

Hot off the press!  Our October Newsletter is full of new information for you to enjoy.  Read about:

  • new recipe
  • “Eat by Color” Lifestyle Transformation Challenge
  • Total Youth Conditioning
  • October clinics and workshops

As the weather gets cooler, less time is spent outdoors.  Come back in to FitWorkz and check out all the new events we have starting up this month.  It’ll change your life!

 

Fitworkz Newsletter October 2014

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor * Facebook.com/FitWorkz.DeKalb

September 2014 Newsletter

July 2014 Newsletter

The September Newsletter is now published and ready to be read by YOU!  Inside this edition you’ll find:

  • New recipe of the month
  • Sports Performance changes
  • “Field Up for Football” clinics and workshops
  • 5 ways to become a morning person
  • How FitWorkz employees are changing lives outside of the gym

Fitworkz Newsletter September 2014a

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor * Facebook.com/FitWorkz.DeKalb

August 2014 Newsletter

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Here it is! The August newsletter! Full of new information including:

New Recipe
Our member of the month
New Motivation
August Clinic and Workshop schedule
5 tips to help you with your gains and goals that DON’T include more lifting and cardio!

Fitworkz Newsletter August 2014-a

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor * Facebook.com/FitWorkz.DeKalb

3 Detours Sure to Wreck Your Progress and Prevent Results

3 Detours Sure to Wreck Your Progress

 

detour

I have an opportunity to work with a wide range of people. Some are interested in losing a few pounds, getting in shape for some type of contest or sport season. Clients run the gamut from the single mom trying to lose a few pounds to set an example for her kids to a recent high school graduate going on to play collegiate sports and recently a Dr. from Ohio. Different people of all shapes, sizes, and ages. Most importantly with different goals.
Each may require a different approach. But there are three things that can detour results and success for anybody.

To illustrate I am going to use making cookies , there is no particular reason for this except everyone loves cookies.

 

 

 

Detour 1
You have grandma’s recipe for the best cookies in the world and decide to make them. Instead of following the recipe you combine some of her recipe along with a recipe online and the one in that Betty Crocker cookbook every house has. Now each of the three recipes may produce tasty cookies on their own. Combine bits of each recipe and who knows what you are going to get. The same can be said of your workout and nutrition program. Stealing an idea from a guy at the gym, adding in something from the internet, and tossing in what was in this months Fitness Muscle & Meathead for the Baby Boomer magazine will likely produces poor results.

Detour 2
You follow grandma’s recipes to a “T”, place the cookies in the oven, and set the timer. When the timer dings you take the cookies out and dump them in the garbage. Stating “the cookies taste terrible” without so much as taking a bite. Taste the darn cookies!!! I see many people put in the effort and eat right only to throw it all away insisting it is not working. Truth be told how do they know it is not working? Did they get their bodyfat tested via a 9 site clinical skin fold method? Most of the time they don’t have to way to measure progress.
I met with a lady just today that is killing it with nutrition and exercise. She is doing awesome! But in her eyes she was not making progress…well guess what we did her bodyfat and low and behold she is down 5 lbs of FAT!!! She was a different lady leaving my office. So taste the cookies…have a way to measure progress and MEASURE!
Detour 3
Grandma’s recipe says to bake the cookies for 10 to 12 minutes. If you take the cookies out after 5 minutes how good are they going to be? Probably not very and you can forget them tasting like grandma’s! Give the cookies time to bake (watching them bake won’t make they cook faster either.) Same holds true for exercise and nutrition. Just like it takes the cookies time to bake it is going to take your body time to change. Give it some time and remember just like watching the cookies bake staring in the mirror every day will not make the changes happen faster.

 

Avoid the Detours with YOUR health, wellness, and weightloss
1) Pick one approach and do it without adding bits and pieces from all over the place. Just follow grandma’s recipe and ONLY her recipe.
2) Plan to measure your progress so you know how you are doing. Taste the cookies!
3) Let the approach have time to work. If grandma’s recipe says to bake for 10-12 minutes, give it 10-12 minutes and DON’T stand there staring at the oven.

 

wreck it

 

 

Don’t let Detours Wreck your Results!

 

 

 

 

 

 
This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor * Facebook.com/FitWorkz.DeKalb

 

July 2014 Newsletter

 

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Some time back we mentioned we were going to bring back the FitWorkz newsletter.

Well it took longer than expect but it is back.  Finally!  🙂

One is attached as a PDF below.

 

What can you find in the newsletter?

  • Member Success Stories
  • Recipes
  • Training and Exercise Information
  • Motivation
  • Calendar of Upcoming Clinics and Workshops
  • Benefits of Massage
  • How to Lose that Last 10 lbs
  • MORE!

Watch for the August newsletter in a few weeks…it will be loaded with back to school and programs, deals, and more!

Oh, make sure you check out the calendar board in the entry way of FitWorkz to stay on top of all that is going on.

In health and wellness…

Ray

PS…some have been asking for more food ideas and workout ideas, well our facebook pages are loaded with them!
Fitworkz Newsletter July 2014

 

July_SundOutBunsOut

 

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor * Facebook.com/FitWorkz.DeKalb

The Truth about Gym Memberships from a Gym Owner

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The Truth about Gym Memberships from a Gym Owner

Everyone that joins a gym has a reason to do so. The reason is usually some problem and in the individuals mind, the membership represents solution. Common “problems” could be weight loss, high cholesterol, diabetes, hypertension, looking good for a special event, living longer….and the list goes on. The membership is thought to be the solution and with it the promise of changing their life. In reality the membership offers monthly rental use of gym equipment that the majority of people have no idea how to safely use it, yet alone use it in a manner that will help them solve their problem, the reason they joined to begin with.

What typically ensues is the following: The individual is a new member. They are shown where the equipment, locker rooms, and any other amenities are. A discussion of the new member’s goals and a suggestion of the safest and fastest way to accomplish them are absent. The new member begins their journey. In short order they migrate to the few pieces of equipment they are familiar with. Typically this is the treadmill, bike, or elliptical. They feel out of place but, their “problem” is important to them so they stick with it a few days per week.

Weeks turn to a month and sometime around the second month the new member grows frustrated with a lack of progress or even worse gets hurt.   The proverbial towel as the new member says “why bother?” Once this has happened enough, the new member never returns to the gym and any chance of solving their problems is lost forever. In a nutshell, gym memberships DO NOT WORK!

Today there are more gyms, health clubs, and fitness centers in the United Sates than there ever have been. Yet we have epidemic levels of obesity, diabetes, and heart disease. Again gym memberships do not work.   So the industry is failing to deliver solutions to people’s problems. Instead the industry response has been to drop the price, or go 24-7. The business model becomes “we are cheap and ONLY $ a month” or “you can exercise whenever you want.” The same membership you had two years ago at half the cost per month is not going to work. If you have no idea how to safely and effectively exercise the fact no one is around or you can exercise whenever you want does not help you. Neither of which provides the solution to any problems.

Fortunately there is a new trend reshaping the fitness industry. Known as training gyms or hybrid training gyms, these facilities are providing real long term solutions to member’s problems. FitWorkz is one of these new, albeit rare breed. Rather than monthly rental access to traditional gym equipment, WE are sitting down and asking what the new member’s goals are. Then mapping out the fastest way to not only reach their goals but maintain them. Rather than focus on selling as many memberships as possible, our focus is changing lives!

Today we offer various memberships but the similarities to the typical gym membership stop there. FitWorkz is offering training or coaching along with a plan for the member. In the past the only option for this was costly one-on-one personal training.   Our training memberships offer affordable access to functional workouts using very little of traditional gym equipment. Functional training offers an infinite variety of exercises so members never get bored; you really don’t enjoy another 3 sets of 10 anything do you? Most importantly functional training helps you get the best results in the shortest amount of time. Plus, there is very deliberate social engineering going on and members are feeling a part of a fitness community, so much more than just a gym membership. This community environment provides a level of motivation, support, and accountability not seen in the fitness industry.

Members are empowered with knowledge/coaching, affordable access to training, a supportive community offering a gentle tug or push toward their goals, and most importantly they are having FUN exercising and reaching their goals. Solutions to these member’s problems are being offered and realized. If you too have problems, and we all do, ask about our “30 Day Personal Coaching Experience.” Let’s be honest…You already know that the same old membership is going to get you the same old results.

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

 

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor * Facebook.com/FitWorkz.DeKalb

 

Athletes Top 7 Training Mistakes

 

 

1)  Training like a bodybuilder

We see this all the time.  Johnny or Jane athlete gets a gym membership at dad’s gym or even worse the low price club where all of the kids from school go.  At the gym they do bodybuilder exercises and programs.  One dimensional and single plane bodybuilding exercises will not help you run faster, jump higher, change direction quicker or reduce injuries.  Dumbell curls and tricep kick backs have no place in the athletes workout.  Curling in the squat rack is out as well, for everyone not just athletes.  What is in?   Functional multi joint and plane training (game play is multi dimensional and plane and your training should be too).  Get off the machines.  Start doing functional training that force you to recruit your core like you do in sport.

Reason two…bodybuilders do not make good athletes.  Bodybuilders are often too lean to be good at sports.  Take a look at O or D line in football.  You don’t want some ripped like a ball of twine lineman protecting the QB.  In this scenario your QB would be the equivalent of road kill.  Athletes need to be the shape, size and bodyfat that allows them to best play their position in their sport.

2)  Your cell phone or tablet are NOT training tools.  Turn them off, put them away and train!

Dude put your phone away.  If you are on your phone or tablet you are not on your workout.  Your taking away from your training intensity.  Turn them off or better yet leave them in your car or at home.

3)  Bro time with your Bro’s chatting school, practice, or last nights game.

Two Bro’s that play on the same team come in to workout.  They spend more time talking then training.  Even worse they watch videos of people training.  Bro you are here to TRAIN!  That video could be of your competitor that is going to run right over you next season.

4)  Not matching training to your sport.

If the average play in your sport lasts 20 seconds or less and is an all out effort.  Your training should mirror that.  Your training should NOT be 2 hours of low intensity workouts.  It should be 20-30 seconds of all out effort, just like game play.

5)  Exercising is not the same thing as TRAINING!  Understand the difference and train!

Exercise is moving around and not much else.  Just because you did a two body part three day training split does not mean you trained.  Exercising and working up a sweat does not mean you trained.  Puking during or after your workout may be seen as ‘KEWL’ and a badge of bad @ss it does not mean you trained!!! Training means you have a goal, a plan to reach your goal, and can say with out a doubt why you are better after training today than yesterday.  Anything less is just exercise and exercising does not build champions training does!

6)  Failing to measure progress.

This ties into to mistake number 5 above.  The only way you will no you are better after training today is to write it down.  In other words record your training program.  Sets, reps, pounds, rest.  If you think you just know you “did more today” then God Bless and your competitor is going to crush you.  Measuring progress shows a definite progression in your training…in a nut shell that means in black and white that yes you are better today and you know why.

7)  Investing in recovery, both sleep and nutrition.

If I had a dollar for every athlete that assured me they eat a lot and just last week they put away a whole pizza.  First pizza is less than ideal as a recovery food.  Not to pick on pizza, we had it for dinner.  It is just not best for recovery, increasing lean mass or reducing fat mass.  What does make sense is a quality post workout protein shake.  In addition the athlete should be eating every 2-4 hours and every meal should include protein and carbs.  FYI Meals do not come out of vending machines and are not fried in the cafeteria.  If you plan to TRAIN and after reading this you no doubt will, proper nutrition is a must. Oh, and starting your day right means eating breakfast!

If I had another dollar for every athlete that skips on sleep.  Let’s just say I’d be filthy rich.  Sleep has been replaced with hangin with bro’s, XBox/PS/Ipad/, or on demand (hulu/netflix/etc).  If you are going to maximize  your gains from training you need to sleep 7-8 hours per day.  Period.

Try us out for FREE!  Simple fill in the info below.  Plus as a bonus you can earn a chance to train with us for a year for FREE!  See FitWorkz for details!

 

 

 





 


 

 

 

Speed and Agility training in DeKalb and Sycamore at FitWorkz.  Athletes train to get faster, jump higher, and change direction faster.  Sport performance training is provided year round to athletes from DeKalb, Sycamore, Genoa, Belvidere, Dixon, Sterling, Rockfalls, Elburn, Kaneland, Rochelle, Shabbona, and more.  Athletes have earned over $315 million dollars in scholarships in the last 5 years alone.   One of the biggest improvements goes beyond athletics.  Athletes and parents report a tremendous improvement in self esteem, self confidence and belief in ones ability to achieve.

 

FitWorkz.com * @FitWorkzAR * Facebook.com/athletic.republic   *Facebook.com/FitWorkz.DeKalb