In this video, Dr. Jim Stoppani is going to teach you the three ways to stay lean while on a mass gaining plan.
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00:00 – Intro
00:38 – Full-Body Training
01:05 – Carb Cycling
01:28 – Higher Protein Intake

Most people think that when it comes to mass gaining, your just going to eat anything you can to gain body fat with muscle because that’s the way to maximize muscle mass gains. Research now shows that that’s no longer the case. In fact, the leaner you are the higher your muscle protein synthesis. While gaining mass you want to stay as lean as possible. Follow along as Jim Stoppani, Ph.D. teaches you the 3 steps to do that.

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http://www.BuiltLean.com – Have you heard of the term “lean body mass” before, but didn’t understand what it meant, or even why it’s important? I answer your questions in the video.

Here’s a link to the full article: http://www.builtlean.com/2011/08/24/lean-body-mass-definition-formula/

MARK: Hi I’m Mark Perry the creator of BuiltLean.com

and today I’m going to answer the frequently
asked question,

which is “What is lean body mass?”
It’s also known as LBM.

I talk a lot about it on my website, and I
finally wanted to

address it.

So, lean body mass is the simple definition:
Everything in your body besides fat.

So, what are we talking about?

We’re talking about your blood, your bones,
your organs, your muscle, your skin.

Again, anything that is not body fat.
And just so you know how to calculate it,

essentially, you need your body fat percentage.

It’s a little tricky sometimes, arriving at your
body fat percentage,

I prefer to use a skin fold caliper, you can also use
what’s called Bioelectrical impedance analysis,

which is kinda, you know, holding onto those,
you know, kinda machines

Or, also you can do it by stepping on a scale
as well, but again, I strongly prefer calipers,

specially if you have under 30% body fat.

So once you have the body fat percentage calculation,
you’re gonna take your total body weight,

multiply it by your body fat percentage,
and that’s gonna give you

your fat in pounds.

Now, to get your LBM you’re gonna take your
total body weight, subtract if from your fat pounds,

now you got your LBM.

And so, why is that so important?
Why is your LBM so important?

Well, fundamentally, how to get lean,
is losing fat without losing muscle.

So how do you know if you are not losing muscle?
If you don’t have an LBM calculation,

you don’t know if you’re losing muscle.
So, having the LBM will allow you.

Let’s just say you’re about 180 pounds.

Right? You got, 30 pounds of body fat,

If you lose, you know, let’s just say,
50 pounds of fat, without losing your LBM,

then, your body fat percentage will obviously
decrease,

however, if you’re losing half LBM, and half fat,
your body fat percentage is not gonna change so much.

So that’s one reason why I always talk about
the LBM, you wanna keep the LBM

you have, or increase it

and lose as much fat as you possibly can,
or that’s reasonably healthy.

And so, I hope that’s been helpful,

please do ask more questions, I’d love to
answer them, and I will see you next week.

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A discussion on staying physically active through this period of social isolation and self-quarantine with Wendy Suzuki, Ph.D., a professor of neuroscience and psychology at the New York University Center for Neural Science and author of “Healthy Brain, Happy Life.” Her work focuses on understanding how aerobic exercise can be used to improve learning, memory and higher cognitive abilities.
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Today we talk FITNESS and NUTRITION. Specifically: how I (try my best to) keep fit in spite of added fatigue and pregnancy cravings!

Since becoming pregnant, I’ve been having a ton of food cravings. I’m talking cakes, fast food, pizza- all the nasty stuff I didn’t use to like. I know I need to be more conscious of what I consume though, because contrary to to the popular phrase “eating for two,” you actually just need to eat an additional 200-300 calories more for your baby on your third trimester. That’s just an additional side salad or an egg and avocado snack! It’s so easy to snack on the unhealthy stuff when you’re craving, but it’s always better to have a healthier option ready and available for you to grab, so it’s just as convenient as that bag of chips. Lately, I’ve been into the Aptamom snack bars that’s packed with all the vitamins needed for my pregnancy. I personally love the berry mix flavor, but it also comes in chocolate and raisin. Instead of having your prenatals via mama milk, this is a yummy little alternative that curbs your hunger at the same time.

With regards to fitness, I’m so proud to announce that for the past few weeks, I’ve been so so good! *pats self in back* In spite of the added fatigue, I’ve been consistent with my prenatal workouts.

Since I’m already in my last trimester, I am doing my best to train my body and gain enough stamina and strength for childbirth. I downloaded this app called “Juna” and it has helped me in so many ways! Aside from it providing healthy recipes that you can try at home, I’ve been using their pregnancy workout program where they give daily workout routines that last for about 20-30minutes. These workouts are customized for you, depending on what week or trimester you are in your pregnancy.

Here’s a full list of my weekly workout routine for all you preggos out there:

Monday: Barrilates
Downward Dog Position
Side Lying Leg Lifts ( 30 seconds x 3 sets on both sides)
Clam Movement ( 30 seconds x 3 sets on both sides)
Arm Circles ( do for at least 30-45 seconds / forwards & backwards)
Plie and Releve (do for at least 30-45 seconds)

Tuesday: Cardio
20-30 minutes swimming or walking

Wednesday: Lower Body
Curtesy Leg Lifts ( 3 sets x 10 reps on both sides)
All Fours to Runners Position ( do for about a minute)
Balancing Leg Lifts ( 45-60 seconds on both sides)
Squat & Hold ( do for about 45-60 seconds)

Thursday: Cardio
20-30 minutes swimming or walking

Friday: Upper Body
Bicep Curl ( 45-60 seconds x 3 sets)
Chair Dips (10 reps x 3 sets)
Knee Supported Row (10 reps x 3 sets)
Kneeling Bear Fly ( 10 reps x 3 sets on both sides)

Saturday: Total Body
Reverse Fly ( 45-60 seconds x 3 sets)
Lunge Tap Kickbacks (60 seconds x 3 sets)
Reverse Fly Calf Raise (60 seconds x 3 sets)
Push-up Leg Raise (60 seconds x 3 sets)

Sunday: Rest Day

Kegel Exercises 6x a week

Hope this video helps all you preggos out there! Let me know what you think in the comments! X
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#stayhealthy #keepingfit #exercise #coronavirus #howto

Remember to like, comment, and subscribe!

Hi everyone just a short message during this pandemic lockdown through out the world because of Coronavirus.

Making the most out of your lockdown. Exercise at home where possible. Stay healthy save lives.

Stay safe and keep others safe around you and things you should do.

Wash your hands with soap and water often. Do this for at least 20 seconds.

Use hand sanitiser gel if soap and water are not available. Wash your hands as soon as you get back home. Cover your mouth and nose with a tissue or your sleeve (not your hands) when you cough or sneeze, and put used tissues in the bin immediately and wash your hands afterwards

And things you shouldn’t do
Don’t touch your face if your hands aren’t clean..
Don’t shake hands

Please take extra care!

Remember to like, comment, and subscribe!

GOD BLESS YOU ALL
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