One More Rep Bootcamp

protein Challenge

Boosting your protein on consistent basis, is one of the best ways to drive

Fat loss
Lean muscle
Strength
The feeling of less hunger and cravings

This week I challnge you, yes you too

Consume more porotein

Two way to do this

Level 1 if your not having ,much protein.

Keep it simple and eat protein with at least each of your main meals

If you already do that, level 2 is hit your ideal bw in grams of protein

Example I’m 195 right, now I;m looking to get down to low 180’s to compete in BJJ this fall

I would shoot for 180 gram of protein a day

Two ways to do this

Count protein in foods you eat maybe by looking at labels or using a trackapp like my fintess pal.

Focus on serving of protein, we know that the size of your palm and thicknes of proteinn dense food is about 20-30g of protein, I would shoot for about 7 serving of protein, instead of counting grams.

Protein desne food are things like
Chicken
Turkey
Beef
Steak
Fish and other seafoods
Protein dairy like greek yogurt and cottage chesse
Protein drink
Etc

Give this litte challenge, a chance this week and tell me what you notice.

Also, did you know if you go to
http://fallriverpersonaltrainer.com/

You can get access to my simpel and easy, 20 msucle building recipes , packed with lots of protein.

Check it out

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How to build muscle?

One of the best ways to stimulate muscle growth is to stress it with compound movements instead of isolation exercise.

For example a lat pulldown can give you better results than a bicep curl for bicep development.

Here are the 6 types of compound movements you want include in your workouts to add muscle to your frame

Upper body push aka press or pushup
Upper Body pull aka row, chin or pull down
Squat
Hip hinge aka deadlift, hip thruster RDL
single leg aka lunge step up split squat
Loaded walking aka sled pushes, farmer walk etc

These will allow for maximum loads on the muscle which will lead to better strength and muscle gains.

And, just so you know, I’m putting together a brand-new program starting Aug 12th This is specifically for busy dads who want to build strength and lean muscle mass on their chest, shoulders and arms in the next 60 days. It’s a remote program, so you can join from anywhere in the world.

I’m looking for 5 dads to test it out at a HUGE DISCOUNT, help me work out the kinks, and get amazing results that I can use as a case study. If that’s you, message me with ‘tell me more’ below and I’ll share details about this exciting program.

Going hard is pointless -

Going hard is pointless

If you have beat up joints

Walking and a smart strength training program can do wonders for fat loss, body transformation and health.

S and c mma and jitz

Cardio

30 sec all out kb swings
Shadowbox until heart rate comes to 130 repeat 5x

This builds
The Abilty to produce power for long time

Your abilty to fight fatigue from destroying your form, you got make sure you don't get sloppy

Teach how to pace and recover while moving

Few sports are you able to stand or sit still to recover

Also how fast you recover us an indicator of your conditioning

It took me mostly 3-5 min to recover,

Eating a diet high protein can cause you to eat less overall calories. That leads to fat loss.

How consistent are you eating?

5-6 serving per day if your female
6-8 if your a male