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    No More Mistakes: Your Guide to Health and Fitness
    No More Mistakes: Your Guide to Health and Fitness
    No More Mistakes: Your Guide to Health and Fitness
    Ebook159 pages1 hour

    No More Mistakes: Your Guide to Health and Fitness

    By Matt Weik

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    About this ebook

    Stop going through the motions and not getting the health and fitness results you desire.  Many people make the same mistakes simply because they don't know any better.  The easiest way to set yourself up for success is to understand and educate yourself on the multiple facets of health and fitness.  How can you be successful and make healthier changes in your life if you aren't well versed on the subject?  You can't. 

    In this book, you will learn about the different muscles groups, exercises for each as well as sample workouts, how to set up your nutrition for success, how to stay on track when traveling and during the holidays, how to set realistic and attainable goals, how to choose the right gym to suit your needs, and much more!

    No longer will you make the same mistakes over and over again.  This book will be your blueprint to achieving your health and fitness goals and living a healthy lifestyle.  The time is now.  No more mistakes. 

    LanguageEnglish
    PublisherMatt Weik
    Release dateNov 21, 2016
    ISBN9781540163127
    No More Mistakes: Your Guide to Health and Fitness
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    Author

    Matt Weik

    Matt Weik has been featured in over 100 magazines, 15,000+ websites, several research journals, college text books, newspapers, podcasts, and radio shows. He was awarded as being one of the Top 40 Under 40 Business Professionals as well as being part of the Supplement Expert Panel. Matt graduated from Penn State University with a degree in Kinesiology and a minor in Business back in 2005 but has been on a mission to make America healthy way before that. He is a certified strength and conditioning specialist, certified personal trainer, certified sports nutritionist, and is the owner of Weik Fitness and Writing Rebels. Matt Weik has been active in the fitness industry and changing lives since 2002. He was also a DJ working for a well known radio station associated with CBS.

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      Book preview

      No More Mistakes - Matt Weik

      Introduction

      After several years of working in fitness centers and gyms, the one thing that amazes me is seeing people in these locations who couldn’t tell you the difference between their triceps and their hamstrings (if you currently don’t know the difference you will by the end of this book).  Why spend all that time working on your health and fitness just to have no idea what you are doing or even why?  Stop simply going through the motions.  Learning is part of the experience.

      I want this book to be used as a tool to help you understand the principles of exercise, proper nutrition, and just about everything you’d need to know during your journey.  Too often people work out for endless hours each week not getting the results they desired.  This book will help teach the basics as well as get into detail on the various topics covered including exercises, muscles of the body, diet, nutrition, and much more.

      When this book is read in its entirety, you should clearly understand exactly what you are doing when you work out and how to create workouts and diets to achieve the results you want.  You will also get varies tips on how to achieve your results faster by setting yourself up for success.

      ––––––––

      Let’s start off with some simple questions...

      Do you know all the muscles you hit when doing a specific exercise?

      Do you know what exercises hit what muscle groups?

      Do you know what you need to eat in order to get the results you desire?

      Do you know what supplements you need to help put on lean muscle mass?

      Once you stop seeing results, do you know how to break through plateaus?

      ––––––––

      If you answered no to any of those questions then this book will help you understand not only the topics you inquire about, but also give you further knowledge on topics that you thought you knew everything about, but were missing vital pieces of information.

      ––––––––

      * This book is not intended to diagnose or treat any given illnesses or diseases.  It is important to consult with your physician before beginning any exercise or diet program to ensure you are healthy enough to engage in exercise and to ensure the foods/supplements in this book will not interfere with any medication you might be taking.  This book is not intended to be a substitute for professional medical advice, diagnosis, or treatment.*

      Building Lean Muscle Mass

      Clean Bulking Tips

      Women & Weight Training

      Back

      Biceps

      Calf

      Hamstrings

      Neck

      Quadriceps

      Shoulder

      Triceps

      Clean Bulking Tips

      ––––––––

      When beach weather starts to fade and the summer cut is finally coming to a close, that’s when the fun begins.  It’s time to bulk gentleman (and ladies...)!  For those of you just starting out, this is probably all new to you and you really don’t understand the concept of cutting and bulking and why things happen during certain times of the year. 

      For most, fall/winter is the time to bulk and put on lean muscle mass.  If they add a little fat during this time, so be it, not a big deal.  Most people will be wearing a lot of long sleeve sweatshirt types of clothing; therefore, they can hide whatever fat they might gain if any.  This isn’t a time to completely let yourself go though.

      Then come spring/summer, that’s the time to cut and drop the fat that you might have gained during the cold months to show off the new lean mass you added.  Not to mention, most people go to the beach or go on vacation these months so it naturally makes sense to diet and hit some cardio during this time.  Bulking during this time will have you looking slightly heavier/bloated than if you were cutting.  Any fat gains associated with bulking will be apparent especially when in a bathing suit.

      Now onto the good stuff!  We all start from scratch.  We aren’t placed on this earth to know everything without learning about it first.  So here I am to the rescue!  The rest of this section is especially for the new guys (or gals) who need some tips on how to effectively bulk.  The following are ten tips (in no particular order) to help you on your way to packing on some muscle.

      ––––––––

      1)  Food

      Here is a compilation of things that you should consider having on your grocery list (you may pick and choose the foods in those categories that you like):

      Proteins

      - Beef Tenderloin

      - Boneless, Skinless Chicken Breast

      -Egg Whites or Eggs

      - Extra Lean Ground Beef or Ground Round

      - Eye of Round

      - Fish

      - Flank Steak

      - Ground Turkey, Turkey Breast Slices or Cutlets (fresh sources, not deli cuts)

      - Protein Powder

      - Ribeye Steaks or Roast

      - Shrimp

      - Top Round Steaks or Roast

      - Top Sirloin

      - Top Loin

      - Tuna (fresh cut or tuna in can/package with water, not in oil)

      Complex Carbs

      - Beans (Black, Kidney, Pinto)

      - Brown Rice

      - Cream of Wheat

      - Garbanzo Beans

      - Green Peas

      - Legumes

      - Lentils

      - Lima Beans

      - Multi-Grain Hot Cereal

      - Oat Bran Cereal

      - Oatmeal (Old Fashioned or Quick Oats)

      - Pasta

      - Potatoes (Red or Baking)

      - Quinoa

      - Rice (White, Jasmine, Wild)

      - Sweet Potatoes

      - Yams

      - Whole-Grains (Bread or Cereal)

      Fibrous Carbs

      - Asparagus

      - Bell Peppers

      - Broccoli

      - Brussels Sprouts

      - Carrots

      - Cauliflower

      - Celery

      - Cucumber

      - Egg Plant

      - Green Beans

      - Green Leafy Lettuce (Green Leaf, Red Leaf, Romaine)

      - Kale

      - Mushrooms

      - Onions

      - Peppers (Green or Red)

      - Spaghetti Squash

      - Spinach

      - String Beans

      - Zucchini

      Fruits

      - Apples

      - Bananas

      - Blueberries

      - Grapefruit

      - Grapes

      - Kiwis

      - Oranges

      - Papayas

      - Raspberries

      - Strawberries

      - Tomatoes

      Healthy Fats

      - Fatty Cold-Water Fish (Bluefish, Mackerel, Mullet, Sablefish, Salmon)

      - Monounsaturated Oils (Canola, Olive, Peanut)

      - More Fish (Anchovy, Herring, Lake Trout, Sardines, Tuna)

      - Natural Almond Butter

      - Natural Peanut Butter

      - Nuts (Almonds, Peanuts, Pistachios, Walnuts)

      - Polyunsaturated Oils (Corn, Cottonseed, Safflower, Soybean, Sunflower)

      - Seeds (Flaxseeds, Pumpkin, Sunflower)

      Dairy & Eggs

      - Eggs (Whole)

      - Low-Fat Cottage Cheese

      - Low-Fat Yogurt

      - Low or Non-Fat Milk

      While bulking you want to eat more calories (more than maintenance) and because of this, you might need to eat more often and/or eat more at each meal.  Each meal should consist of protein, carbs, and fats.  It doesn’t have to be anything big; it could be something as simple as an apple with peanut butter if that’s all you can fit into a small timeframe between class or meetings at work depending on if you are a student or working professional.  Meal frequency and timing isn’t something to pay much attention too so long as you’re getting in your daily caloric intake.  In the past, it was thought that if you ate 5-7 small meals during the day that you were able to keep your metabolism revving all day long, but science has since debunked that. 

      You should also be striving for around 1 gram of protein per pound of bodyweight you have.  I’d recommend striving for 1 gram to start with and see how your body responds but you can also see results from backing it off to 0.7 grams per pound of body weight.  The increase in protein from where you probably are right now is necessary to feed the muscles the nutrients they need to repair and grow.  Protein is made up of amino acids which are the building blocks of protein and essentially muscle.  So, if you weigh 150 pounds, the 1 gram figure would have you hitting 150 grams of protein per day. 

      Here’s a little secret that I love to use myself and share with others.  Tracking how much you eat all day can seem pretty tedious.  What I would recommend doing is to download the MyFitnessPal app on your smartphone.  You can then input all of your information and it will spit out how many calories you need to be eating in order to hit your goal.  You can also change the macros as well to ensure you are getting your 1 gram of protein per pound of body weight each day. 

      The app itself then allows you to scan the barcode of the foods you eat which is then recognized.  All you have to do is put in the serving size you ate.  If you don’t have a barcode on the item, you can search for it within the app and more than likely you will find exactly what you’re looking for.  Date night?  No problem, the app also has many restaurants as well as fast food places that you can find through the search feature.  All you have to do is enter the foods you ate at the given location and it will do all the rest for you. 

      Yes, using MyFitnessPal will make you weigh out your food, but if you want to see results and ensure you aren’t way off with your diet, it’s a necessary evil. 

      ––––––––

      2)  Supplements

      Supplements are truly just as it is defined—a supplement to something.  In this case, it would be both macronutrients and micronutrients.  Supplements should never replace whole food options unless

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