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Home / Fitness and Health / How a 20-year-old achieved a 12-pound muscle gain without putting on fat

How a 20-year-old achieved a 12-pound muscle gain without putting on fat



At a time when most boys had decided to lift the calamity of the holidays, Jenner looked at Simmonds and wished she would climb higher. The 20-year-old college student had an ambitious goal in mind: pack 20 pounds of muscle on his 5'13, 138-pound body in just eight weeks. But he needed a plan.

"Being a skinny kid in my group of friends made me self-confident – especially when I go to the gym," he says. "I have already made powders of protein powder, but I feel bloated. Preparing meals had been difficult, and the food I was eating was not healthy. I would eat junk food and skip meals because I would feel guilty. "

  image [19659004] Simmonds is a classic hard gainer – a scrawny guy who needs a lot of strength to gain his strength – his part-time waitress job at a Salt Lake City hotel only adds to his hindrance to The Feet burns many valuable calories throughout the day, which is why Simmonds increased his goals by nearly 1600 calories after meeting a trainer – from 2006 to 3600 – with a strong focus on lean protein and healthy carbohydrates

"I was a vegetarian for a while, so it was difficult to adapt to the new diet, "he says," but I've learned that I can get healthy foods and the right kind of meat – like salmon and salmon d chicken and protein in an ethical way, which was really helpful. " The result was dramatic: Simmonds won nine pounds in the first month alone, and after three months he had gained almost 12 pounds without adding fat, his colleague n were among the first who noticed it.

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" My boss asked why I have such an appetite, "says Simmonds, noting that I carry more trays to hotel rooms could and was less tired later in the day. "In his downtime with his friends, Simmonds felt even more competitive on the basketball court – play longer, recover faster.

  image" title = "image" class = "lazyimage lazyload" data -src = "https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/ 3e77adfc9f5ce9063dbc48912cc437aa570cbe5b059b8b82f3bea632964299a2-1550175980.jpg? Crop = 0.94xx = 0.0414xh; with <strong> Life Time </strong> South Jordan <strong/> who worked with Simmonds to make his transformation, and Knighton put Simmonds on a rigorous routine of unilateral exercise and body weight movements as well as compound movements such as squats, deadlifts, and bench presss.In nine weeks, Jenne was r unable to make 0 bodyweight pullups but 10 in a row. Knighton quickly realizes that Simmonds has achieved his goals by pushing too hard – a common mistake among men new to the gym. </p>
<p class= "One of the most important things I've taught Jenner," says Knighton, "is that you do not have to kill yourself every time you exercise. If you consistently work with the right programming, you can achieve good results and worry about burning through. "

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With Simmonds, the benefits continue to affect every aspect of his life:" I feel better, I sleep better, I have more power, more energy, and I'm just better off, "says I love seeing results and I want to keep working towards them. I feel much more confident now.


Want to boost your own transformation of fat-to-fat muscles? Follow the advice of the same experts who helped Simmonds make substantial profits:

Strengthen Your Haste

These three strategies were the most important ones to help Simmonds gain strength in a matter of weeks to concentrate on the great forces, says Knighton.

Think Big

The Secret of Simmond's Growth: Knighton urged him through exercises that challenged his entire body. The isolated posture moves like biceps in favor of exercises that strain your entire body, such as squats and deadlifts, and bodyweight moves like pullups "I wanted to create a foundation for him," says Knighton.

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Your Body Weight Is Your Best Weight

Simmonds made bench presses and barbell rows, but once a week he focused on body weight movements like pushups and Pullups – If you're just starting out, make them the backbone of your routine – I'll help you improve overall body awareness and get your core involved in training.

Forget the Situps

Knighton had Simmonds train his core every day, focusing on movements that required his abs, lower back, and glutes to work together to keep his torso stable, which meant a heavy dose of planks, Pallof-pressing and roll-off rollouts were used instead of situps and crunches.


Like the Best

These basics will help you stay neat when They need to eat more than most people, says nutritionist Matt Carlin, a licensed dietitian with life-time fitness.

Give the jaw muscles a break [19659002] Damming requires a lot of chewing. Simmonds ate about six meals a day, each consisting of 30 grams of protein. Protein shakes can help here. Simmonds took three meals of real food and then integrated three liquid shakes to reduce chewing.

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<p class= Make the Diet Wearable

When you're not at home, pick smart and pack smart: Simmonds bumps into bumps early on when he's going on a tour pony the extra money for Apply a bowl of berries for breakfast and then use protein for snacks: dried meat, low-sugar protein bars, nut-and-seed mixes.

Prep for Your Meal Prep

Bulking diets require a good structure: try it The schedule that Carlin has developed for Simmonds's busy schedule: Shop on Tuesday and have four meals for lunch and dinner You can order more lunch and dinner on Saturday to return to Tuesday after a lot of work, but sobal It's easy to set up a routine. Fiddle until you find out what works.


THE BEFORE

Weight: 138

Body Fat: 15%

Maximum calories during the program: 3,600

THE AFTER

Weight: 150

Body Fat: 15%

calories During the Cutting Phase: 2,100

Jenner was able to pack 12 pounds without adding body fat through the program. Through his blood work he had discovered that he is intolerant or sensitive to gluten, lactose, peanuts and eggs. So he adjusted his diet to eliminate inflammation and flatulence, so he feels better now.


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