FtM Muscle Building Pre T

FtM Muscle Building Pre T

How to Build Muscle: A 3 step guide for pre-hormone FtM guys.

 

Hey, all of you FtM guys out there don’t wait until you are on testosterone to start building muscle. Putting on muscle takes a long time. The sooner you start the better! Also now is the perfect time to lay down a good foundation of strength so that you are ready for when you do start testosterone.

 

Step 1. Lift weights

More specifically lift progressively heavier weights. When you are looking at programs remember that frequency is important for non-enhanced lifters. You will make faster progress doing a full body program 3x a week and hitting every muscle group 3x a week than you will doing a split routine where you work out 5-6 days a week and only hit every muscle group once a week. Now is the time to master those big important movements like the squat, deadlift, bench press, barbell row, and overhead press.

 

Step 2. Eat

If you want to build muscle you have to eat enough to fuel your workouts and also put towards building more muscle tissue. Eating at a caloric surplus of about 250 kcals/day is a good place to start if you are comfortable with the amount of body fat you currently have. If you have a bit more body fat on your frame than you want then you might want to keep your calories at maintenance. If you have a lot more body fat on your frame than you want and you are new to lifting then you will likely be able to gain some strength as well as a little muscle while you are eating at a calorie deficit of about 250-500 kcals/day. You will not be able to get away with this forever but if you are a beginner you can probably get away with it for a few months.

You will also want to make sure you are eating enough protein. You will want to shoot for 0.8g of protein per 1lb of bodyweight. As for the ratio of carbs and fat it doesn’t really matter as long as you are getting some of each. Some guys feel better eating more carbs, some guys feel better eating more fat. Experiment and find out which guy you are. Don’t forget to get most of your calories from healthy whole foods rather than junk food.

 

Step 3. Rest

Your muscles need recovery time so that they can grow bigger and get stronger. Rest days are not a bad thing, if you want to grow up to be big and strong you have to rest. This also means getting enough sleep. If you are on an especially demanding program you might find that you need 8-9 hours of sleep a night to recover. Don’t shortchange your sleep you will just end up shortchanging your gains. No one wants to do that. When bedtime comes around and you would rather watch some more Netflix remember your goal to put on some serious muscle.

 

Extra Special Bonus Step. Hard Work and Patience

Remember, building muscle is a slow process especially for people who have a female hormone profile. Don’t get discouraged when it doesn’t happen in a week, because it won’t. Building muscle is a process that takes months and years of consistent effort, but it is worth it!

Identify Snake Oil Salesmen

How To Identify Snake Oil Salesmen

How to identify a snake oil salesman.

The very first thing you want to do is, follow the money! Ask yourself does this person stand to make any money by convincing you that this product works. If you find that the answer is yes it does not mean that they are automatically not trustworthy it just means that it is time to be a little bit more sceptical of their claims. The second thing that you want to ask yourself is, does this person seem to care at all about my long term results. Or do they just want you to give them your money and then never see you

The second thing that you want to ask yourself is, does this person seem to care at all about my long term results. Or do they just want you to give them your money and then never see you again? If you can you will want to look into their background. Does this person have a history of backing snake oil sales? If you find that they do then you will want to keep your distance right away. However, if you find that they have a history of making evidence-based recommendations then they are more likely to be trustworthy in this instance as well.

If you can, ask a 3rd party about the product. Do your own research and find information about the product that is put out by someone who is not tied to it. Someone who does not stand to make any gains if you do buy in.

And finally, if this product seems too good to be true, it probably is! You have to use your own common sense and think about what they are claiming. Are they promising you that if you take this one tiny pill then you will no longer have to exercise or eat right and that you will look like that fitness model on the cover of that magazine with no effort on your part? It is probably not true.

 

How To Be Successful

How To Be Successful

How to stick to your program and be successful.

First thing you want to do is to be honest with yourself about why you are doing this. It does not have to be a socially acceptable reason and it does not have to be a reason that anyone else has suggested to you. It has to be your reason, the actual reason that you are doing this. You are going to remind yourself of this reason as often as you can and you are going to write it down. Preferably you are going to write it down in a place where you can always have access to it. You want to be able to have a look at it every single time that you are thinking about not doing something that you are supposed to be doing for your program.

For example, today you do not really feel like going to the gym, you are kind of tired and you had a ruff day at work. You can look in your phone or in your planner wherever you have that reason written down. You are going to look at that reason and then you are going to go to the gym. Being able to see that reason and be reminded of that reason will help give you the motivation to follow through.

Something else that is also very important to being successful is having a growth mindset. Do not focus on how good you are now, focus on how you can improve. You have to know that things like intelligence and willpower are not fixed and that we can develop them. Do your very best to not let your personal traits become part of your personal identity. Your personal traits could be “I have failed in the past” or “I have extra fat”. But do not let that become part of your personal identity. You are not a failure and you are not fat.

Speaking of failure we have to plan for failure. No one is perfect. You are going to stumble along the way. You have to put a plan in place for when you do fail. For example, you missed your workout today because your day ended up being just insane there was no way you could get that workout in. Well, tomorrow you are going to get that workout in no matter what. It is going to be your life’s mission that day! If you do happen to fail you will want to reflect on in. Reflecting often is another way to be successful. Alright, you failed now you have to think about why you failed. What lead to the failure and what can you do in the future to make sure that it never happens again. If you are tracking your food intake it is important to sit down at least once a week and look over your food log and reflect on how well you are doing. Can you make any improvements? Or are you doing fantastically?

You do not want to just reflect on the negative. You also want to reflect on the positive. If something has been working particularly well you will want to make note of it and reflect on it. Do not forget, if you have been working on something for awhile now to recall where you came from and how far you have come already.

Another important thing that you can do to be successful is to not expect everything to change all at once you will be more successful if you make small and gradual changes over time. Do not just celebrate your results celebrate all of the effort you put towards getting those results. You went to the gym when you did not feel like going and you spent all that time prepping food on the weekends. For that, you deserve a pat on the back.

It is also important to focus on the process rather than the outcome. You can make process-related goals like, “go to the gym 3x a week this week” or “eat 2 servings of vegetables every day this week”. When you focus on the process your weight loss or your physique goal will come naturally. However, the reverse is often not true.

 

How Online Training Works

How Online Training Works

How online training with me works.

The first thing you are going to do when you sign up for online personal training with me is fill out your intake form. Take your before pictures and also take a video of yourself doing the 3 movement screening exercises. I will use all of that information as well as everything that we talked about during your consultation to write you your individualized exercise program. From this point on your level of support depends on exactly how much you want. You can take videos of yourself doing the exercises that I have given you. I will make sure that you are doing them with good form and will make any corrections as needed. I can offer you nutritional advice if you need it. If you want to you can check in via email daily. We can also have a weekly skype call where you can ask any questions that you might have and we can also talk about your progress face to face. Of course any necessary changes that we have to make to your program we will make as we go along.

If you have any other questions about online personal training you can always email me at alana@alanakeelingfitness.com you can also have a look at my website for more information.

 

Build Confidence

How To Build Confidence

Weight lifting helps people build confidence.

Today I want to talk about why. Over the years I have seen a very interesting side effect of weight lifting in my clients. They started to build a whole lot of confidence. Something that they were not expecting or really hoping for but it just sort of happened. And I think it is just due to the nature of weight lifting itself. When someone starts weight lifting a lot of the time doing something like deadlifting 200lbs off of the floor seems like a goal that they could never accomplish. But then a few months down the line all of a sudden they are able to do it and do it with ease. Talk about a confidence builder! Being able to do something that you never thought possible is awesome. In weight

Being able to do something that you never thought possible is awesome. In weight lifting if you are tracking your workouts correctly it is very easy to see your progress. For example when people look back at their workout logs and find that they are lifting 30 more lbs than they were a few months ago it is an amazing feeling. You get to watch as your bench press goes up by 5lbs and then 5lbs again and then 5 more pounds. And then all of a sudden you are bench pressing 100lbs and you can not help but feel a little bit more confident in yourself. For a lot of people, weight lifting gives them a healthy way to exert control over their life. With weight

For a lot of people, weight lifting gives them a healthy way to exert control over their life. With weight lifting you can set reasonable goals and work towards them in a fairly controlled environment. It is a great training place for life in general. You can set a goal to lift a certain amount of weight. You will work towards that goal and eventually you will get there. As long as it is a reasonable goal. Weight lifting has a lot of benefits and one of the ones that I’ve found that I didn’t quite expect was that it’s a great confidence builder. If you liked the video please like the video. Subscribe and I will see you next time. Thanks for watching.

Weight lifting has a lot of benefits and one of the ones that I have found that I did not quite expect was that it is a great confidence builder.

 

What Is Fitness

What Is Fitness

Let’s talk about what fitness is.

If you ask me fitness is not just about fitting into a certain size of clothing or looking a certain way. Fitness is about a lot of things. It is about increased quality of life. It is about longevity. It is about increased confidence. It is about being pain-free. Fitness is about feeling good and taking care of yourself and being the best version of yourself that you can be! Fitness is not just about changing your body, it is about changing your mind too. Fitness is about building a body that will not get in the way of what you want to do with your life, but will help facilitate it. To me fitness is about the long term!

 

Goal Achievement

achieve your goals

How to reach your goals.

First thing’s first you have to understand that reaching your goal will take time! There will be no magic pill, no easy fix. You will have to put in the time and the effort to get the results that you are looking for. If you are honest with yourself and you set the expectation that you need to work for your goal right off the bat you will be much better off. One of the best pieces of advice I can give to someone who is working towards a goal, especially a fitness goal, is to build a support network. Sometimes you will be in the position where that support network is not going to be your friends and family. You can always go online, build a network there. Try to find people who are working towards the same goal as you. Just have patience you will get there!

 

Exercise Tempo

Exercise Tempo

Let’s talk about exercise tempo.

In your exercise program from me you will see a 4 number notation. That is the exercise tempo that you will be working at. The first number is the eccentric phase of the lift. This is when, say, during the bench press you are lowering the bar towards your chest. The second number is the pause at the bottom of the lift. The third number is how long it is going to take you to push the bar back up to the top. The last number is how long you pause before you start the next repetition. For example, if you are doing some more explosive work your notation might look something like: 2-0-1-0.  What it would look like is, it would take you 2 seconds to bring the bar down to your chest. You would not pause at the bottom. You would simply touch and push the weight back up. It would take you 1 second to push from your chest back up to the top. Then you wouldn’t pause before you started your next repetition. You’d come back down for 2 and continue on.

 

Good Form

Good Form Why

Why good form is important.

If you ask me one of the keys to success in they gym along with consistency and a good diet is good exercise form. That is for a few reasons. First reason, and one I bet you already guessed, is that it reduces the risk of injury. When you are working towards a goal in the gym the last thing want is to be out on an injury. Another reason that you want to make sure that you are using good form is because you want to make sure that you are targeting the correct muscles when you are working out. Good form is also important for optimal strength and muscle gains over the long term. I like to think of it this way, if I am cheating on a rep I am just cheating myself. The best thing you can do for yourself is to not lift with your ego. If you need to reduce the weight, reduce the weight! Good form is especially important for beginners because it is much easier to get into a good habit now than it will be to get out of a bad habit later. If you’re used to doing and exercise with really bad form it is hard to, down the road, get out of that bad habit. It is easier just to learn the exercise with good form right off the bat. You will thank yourself later!