10 Secrets to Lose Fat & Build Muscle at the Same Time
Since I met Rob four years ago, I’ve always considered him to be one of the most knowledgeable personal trainers in Ottawa. The guy
placed 1st in 8 different bodybuilding shows and many times taking the
win. But it’s not only his own accomplishments and his desire to learn that impressed me but the results of
his clients. You may have seen Rob in the Ottawa citizen or on the
cover of the Ottawa Sun or on TV because his clients have lost a crazy
of weight (One of them even made the CNN website) and had great stories to tell about him.
Well I’m happy to announce that Rob Lagana has joined the team in a big way. He will be part
owner of the Free Form Fitness downtown location and will be heading up the team of great trainers there. (more details about
upcoming opening later this week).
In the meantime here are Rob’s 10 tips to getting lean and gaining
the same time
Secret 1: Get at least 7 hours of sleep
Secret 2: Calculate your Daily BMR (Basal Metabolic Rate), add the
amount of calories you consume through
exercise and other daily activities to your calculated daily
BMR. Eat those food calories from your total.
As an example: Mine is 2700 calories per day.
This will also help re-program your metabolism into a fat
Secret 3: Never sacrifice quality of a muscle contraction for
quantity of weight used for that contraction.
Secret 4: Stay psyched before and during a workout! Think recovery
and rest after a workout.
Secret 5: Never miss a workout with or without your partner, if you
Secret 6: Set goals. Short and long term and strive to achieve
them. Write your goals down and Think positive!
Secret 7: Start with Multi-joint movement exercises and finish with
Secret 8: Weight train twice a day. Make sure your workouts are at
least 6 hours apart. Don’t train the same bodyparts twice a day,
use different ones.
Secret 9: Stack a combination of well known supplements to help you
maintain in anabolic state as much as possible. Timing is crucial.
Secret 10: Change your exercises on a weekly basis, especially if
you’ve already been training for a long time.
If you’re a beginner, you can get away with changing your
exercises every 3-4 weeks.