Thomas Wallace
"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.
I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.
"You can have everything in life, if you help enough people get what they want." -Zig Zigler
Latest posts by Thomas Wallace (see all)
- How Much Is Too Much Protein? - April 21, 2018
- How to Build More Muscle - April 20, 2018
- How To Improve Your Bench Press And Other Fun Lifts Too:) - April 19, 2018
Let’s start by figuring out what are proteins? Proteins are large molecules made up of smaller molecules called amino acids. There are twenty different types of 
these acids used to make protein. When you eat protein, your body does a breakdown of these amino’s and sends them where your body is in need of them the most. Protein’s main job is to build, maintain and repair body tissues. Eating too much protein can have a major effect on your kidneys causing a whole list of issues so ladies and gentlemen, protein in moderation is key.
Many believe that the more protein the better right? But in this case, is more really better after a workout? (Remember we’re not talking about losing weight by low carb methods. We’re talking about building lean muscle mass.)
Does this sound familiar? We’ve just finished a great workout and the first thing you know you’re supposed to do is eat tons of is protein! We want to maximize our protein synthesis and build our lean muscle so we believe that ingesting protein in large quantities will benefit us….like eating a huge plate of red meat. I mean, protein helps build muscle and ultimately that’s what were aiming for isn’t it? I know I’ve gone home from the gym and have done this more than once…ok like, fifty times…..I thought that it would give me the muscles I was yearning for however, new research shows that too much protein could actually be bad for you.
Muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise” which states that 40 grams of protein after a workout is actually not beneficial whereas 20 grams seems to be the perfect amount. This study tested young men after a weight training workout with both 20 grams of protein and 40 grams. 40 grams of protein resulted in a stimulation of amino acid oxidation and ureagenesis which, in other words, didn’t add any extra benefits however, the 20 gram protein intake did.” Really about the size of your palm is really all you need.
By not consuming too much protein, your body ultimately focuses on burning FAT for fuel instead of the excess protein you keep ingesting thinking your doing your body good when you’re actually hindering it.
So what’s the verdict? Consume about 20 grams of protein in 5 meals throughout 
the day and that should work perfectly to activate protein synthesis. Consuming protein after an intense lifting session may amplify your results and increase your recovery time, it doesn’t make or break your lifting in the gym. Focus on the whole, big picture of your nutrition and training approach which includes eating enough calories throughout the day along with the correct amount of protein. My suggestion is to consume a meal, either whole-food or in a liquid form, within an hour after your workout and be sure it contains both fast digesting carbs and protein.
May Your Next Workout Be Your Best!
Thomas W.
But you can’t get bigger overnight, not even after a few days. And it will take a lot of hard work. However, there are hacks which can make the process faster, as well as a bit easier. Here are five examples of ways to improve your workouts.
need to do one exercise which targets multiple muscle groups at the same time. That’s where a compound exercise comes in. Compound exercises target several muscle groups at once. Unlike isolation exercises, like a traditional bicep curl, which target only one muscle. An example of a compound exercise is a squat. A squat will target your glutes, thigh and leg muscles at the same time. Remember to push through your heels to build your gluteal’s.
aerobic exercise. The basis for this is that if you perform cardio exercises first, by the time you do strength training your muscles will already be tired. If you perform weight training first, your heart rate will already be up, so your body won’t have problems transitioning to the cardio exercise. Your muscles won’t be as tired, since, typically, you’ll be performing upper body exercises. People who want to lose weight should also be glad to know that after strength exercises, your metabolism peaks. You burn calories even at rest. But if you follow it up with cardio, the fat-burning intensifies.
to protein ratio. Why these nutrients and what’s with the ratio? Carbohydrates are fuel for the body, and you’ve lost lots of fuel during the workout. Protein is to make sure your muscles are supplied with fuel to grow stronger and rebuild itself. In terms of the ratio, don’t worry, there’s no need for calculations. Just take four parts of carbohydrates and a part of protein. That’s why some people suggest a shake composed of chocolate milk and a medium sized banana. Besides the carbo and protein boost, you’ll also get a good dose of calcium and potassium. If you want an actual meal, some brown rice and lean meat or fish also makes a great post-workout meal.
However, that may not be the case. Unless you’re a professional athlete who is preparing for a competition, that may not be a good idea. Keep in mind that your muscles need rest to heal itself to become stronger and grow. Burning yourself out won’t be doing your muscles any favor. Instead, target an hour or less for a workout. (My workouts are under an hour with my weight training taking about twenty minutes every other day and cardio the remainder.)
your muscles to adapt and not be overwhelmed. Injuries can occur when you force yourself to take on more than what you can chew at the weight room. The rule of thumb is to add five percent of weight per week. For example, if you bench press one hundred pounds, add five pounds the next week. Doing this, gives your muscles the challenge it needs without straining it. If you’re a beginner and you have trouble with the five percent per week, add another week so you can fully adjust.
them. Not only this, but you need someone that is going to be there to spot you if the weight is too heavy and it gets stuck on you. (If you workout at a gym you can start out on a chest machine and then move to free weights if you like.) You have to be fearless in the bench press. If you are bench pressing with free weight and you don’t have someone spotting for you chances are unless you’re crazy, you will be scared the heavier weight will fall on you towards the end of your workout. This will probably cause you to not lift as heavy as you probably can.
is the size of a house. (You know you’ve seen that before and it’s really not pretty:)) Getting on a program will teach you the correct techniques and how to build your entire body. Whether this is switching up volume, sets, or reps and how often to work out, supplements, protein levels and fun stuff like that!
their bench press is that they start too big. The idea of strength training is to make gradual gains every week. You may want to start each week by adding 5 pounds, after starting at a weight that you can easily manage. After this, you may want to add 2.5 pounds per week. It shouldn’t be a surprise that many people should start with just the bar (45 pounds) and work up slowly from there adding 5 pounds per week. This will not only help you not plateau, but it will improve your form and avoid injuries until your muscles and joints get used to a heavier weight. I CAN’T EMPHASIZE THIS ENOUGH: LEARN THE CORRECT TECHNIQUES FOR EACH LIFT BEFORE LIFTING ANYTHING HEAVY!!!!!
have to bench press at least once every ten days. This will improve your form and it will get you better at the movement. If you are not consistent with your training you will never make any progress. Even if you are not increasing the weight each week, that is okay. The key is to stay patient and keep hitting the weights week in and week out. Eventually your numbers will start to increase.
Nothing beats waking up in the morning with the thought of going to the gym to lift weights or jog on the treadmill. After a hard days work, the gym is one place you don’t even want to think about. Sometimes, even the thought of exercising at home with your own equipment can be less than desirable.
First things first, you should exercise with a friend. You can challenge each other, help each other out, keep each other motivated and on track, make each other laugh or just make a game out of your exercise programs.
An outdoor circuit in the park is also something you can try. There are some parks that have circuitcourses set up with a planned course where all you have to do is walk or jog to each station and then follow the instructions. If there isn’t a planned course, then you should do a combination of jogging and walking, picking a distance of a couple hundred feet. Jog 100 feet then drop and do a couple of push ups, walk the next 100 feet and then drop to do sit ups.
shown that if you focus all of your thoughts on the muscles that you are working, they will respond better. Try to watch them work with each repetition as your
The important thing is that you should always try to incorporate exercise in any various form into your everyday life and make these habits the kind of habits that will last a lifetime.
building for beginners if you want your shoulder to be broader than your waistline. Otherwise, if you just want to be stronger and faster, you can do so by building muscles. Building muscles need you to do 3 things so that you’ll gain muscle and get bigger and stronger:
size, you have to create a calorie surplus through your diet. In other words, you should take in more calories than what you burn. When you get that problem wherein you’re not gaining weight despite lifting ample weights, it means that you have to improve your diet. What are tips for a weight gaining diet? First off, eat lots of protein. It’s a different approach for weight gain that works. Make sure about your protein intake. It has to be 200 grams a day. Then gorge the rest of the 3500 calories from any foods that you find tasty, such as milk, pasta, rice, pizza, chicken, protein shakes, milk shakes and so on. (This is really fun if you’re under the age of thirty:) I used to eat lots of peanut butter too! Now if I just look at the jar I gain weight:)
and reduced my carbs to under 40 grams a day. (Mostly got rid of regular desserts and bread!) There are plenty of low carb meal plans out there…check them out. Including plenty of bread and dessert ideas:)
cardio. Cardio is the antithesis of building large muscle mass, because it conditions your body to slow down your muscle growth. You can, for example spend 3 days a week in the gym, but know that your muscles grow when you’re at rest. What fitness experts usually practice is to workout exhaustively and then give their bodies ample time to recover by resting. Spend 8 to 9 hours of your time for sleeping (daily) and take naps whenever you can.
pocket expense is one of the best advantages. With the gas prices being what
not forget the bench for the chest press and a lot of other fun stuff.
while working out away from home, a gym may be a better idea than working out at home. At the gym, you’ll also have more of a selection of equipment as well, far more than you’ll have at home.
effective muscle gain. High tension e.g. heavy weights provides muscle growth in which the muscle grows much larger, leading to the maximum gains in strength. Having longer tension time boosts the muscle size by generating the structures around the muscle fibers, improving endurance.
amazing about it either. The number of sets you perform should be base on your goals and not on a half-century old rule. The more repetitions you do on an exercise, the fewer sets you should do, and vice versa. This keeps the total number of repetitions done of an exercise equal.
Memphis University researchers confirmed that knee stress was almost thirty percent higher when the knees are allowed to move beyond the toes during a squat.
important muscle group change depending on the type of exercise. The 
regular exercise. These even include the diseases listed above. By following
productive at home and at work. Exercising can help give your new goals
every day for the rest of your life, you would probably be banging your head against the wall by the end of the week. You would change the channel, pick up a book, or do anything you could to avoid something you once enjoyed.
appropriateness to a certain program with regards to your “fitness level,” create the program according to your specific needs, and keep you stimulated and inspired by giving you activities that will not bore you.
for somebody with a pleasing personality, somebody whom you can be comfortable. It is best to hire the services of somebody whom you can easily get along with.
get a ball that matches the texture of your room. They are simple
help to get rid of backache and spinal disorders. The small