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There is nothing more frustrating than spending day after day in the gym working your tail off to gain muscle mass and then not seeing any visible results in the mirror. Why can some people build muscle fast and others stay on a plateau that seems to last forever? Unfortunately there are about one hundred answers to that issue and I don’t have time to go through every possible problem here so I will give some recommendation on how to bust through just about any sticking point in gains.

If you have been in a sticking point for more than two to three weeks and aren’t switching things up you can plan on being there for a long time. The best way to break a plateau and reignite your love for mass building is through a quick bout of high frequency training or HFT. High frequency training will push you out of your comfort zone and into the gain weight fast zone. Let me explain why. When you are in a rut, sometimes drastic measures are required for drastic results.

What is High Frequency Training (HFT)?

Simply put HFT is training each muscle more frequently just like the term states. It is possible to train each muscle five times per week using variable repetition ranges, loads, rest intervals, and sets. It is also important to stress different movement patterns on each day as well so as not to adapt or stress joints too much working the same plane of movement each day. For example on one day you may do heavy chins working the vertical plane of motion for back and the neck day bent over rows working the horizontal plane and using higher reps. This will challenge the muscles and central nervous system differently and requires different recovery pathways allowing for more frequent workouts.
In three weeks you can expect to break any plateau and put on around five pounds of new muscle mass provided your nutritional plan is also in check. Protein timing will be critical as a dose of branched chain amino acids are very helpful pre workout and a heaping shake of fast digesting whey protein post workout. HFT will provide the stimuli you need for your body to respond but you will need to provide the raw materials to synthesize new muscle and gain weight fast.


Correct Positioning

A multi gym goes to mechanically place you within the correct position for every of the exercises you are doing. Against this, with resistance band training, it is extremely simple to urge into improper kind, which implies that you simply will injure yourself far more simply. Therefore, a longtime athletic facility setup like the one at Eagle Ridge Fitness is best for you. It helps you learn and maintain correct kind right from the start. You will get higher results, too.

Less likelihood of injury suggests that higher consistency

Because a multi gym goes to relinquish you less likelihood of injury than resistance band training can, you are far more doubtless to stay with coaching. If you injure yourself, you will need to halt your workouts – a minimum of for a jiffy. This may be a death knell once it involves remaining per your workouts. And in fact, notwithstanding you are doing choose copy once your injuries have cured, you will need lost some ground in your workouts, higher to not get eviscerate within the initial place, then.

What you would like to urge started

A multi gym will get you started. It is simple to place along and comes virtually absolutely assembled. It comes with a weight stack, adjustable cable machine with high, middle and low pulleys, in order that you will be able to perform many exercises safely and keep completely properly positioned.

Everything you would like, in one place

Simply put, you have got everything you would like, for a really affordable worth. Why not give an attempt today? Take the primary step, on the far side your daydreams.

When you begin a regime you may notice that you simply are going to be able to gain the muscle you want. Do not let the word strong lifts scare you off from an Eagle ridge fitness program that may offer you the sculptured body and 6-pack abs you have been dreaming about.


Eagle Ridge Fitness strength coaching fitness studios are more practical than resistance band coaching for many reasons. An honest multi gym has many benefits over resistance band coaching. These include:

Established resistance, no “cheating”

With resistance bands, you are operating against your own strength and resistance. The less you resist, in different words, the less effective your workouts are. This means, you will be able to “cheat” yourself by not resisting enough and thus not understanding arduous enough to make real muscle mass.

With fitness strength coaching multi gyms, your workouts are established for you and you merely set the burden you wish to figure at. It does not matter what quantity or however very little you wish to push yourself, you are merely set to figure at the established weight you have set, in order that there is no “cheating. Thus, with a multi gym, you have got to produce the resistance to the burden you have set. This may assist you see results far more quickly.

No Set up needed

In addition, with resistance bands, you are employed together with your own weight and it are often cumbersome at some points to possess to assume completely different positions with the resistance bands to attain the exercises you wish. Together with your multi gym, everything you would like is true there, able to go. You merely set the burden you wish to figure with, and do the exercising. And with numerous completely different exercises on the market on the multi gym, you will be able to work each major muscle cluster in your body, for the simplest results attainable.


Your multi gym is true there, able to go, whenever you are prepared. Merely undergo the exercise program you have got established, finally end up in concerning 20-30 minutes, and you are done. The additional convenient a exercising is to try to, the additional doubtless you are to remain with it. Although, once you are seriously operating toward fitness strength coaching your workouts can typically be concerning one hour long.

Whole Body Exercise

With resistance band Training, it is very, terribly troublesome to form positive you get whole body exercise, in order that each muscle cluster in your body is challenged. With a multi gym, though, you get each exercise you would like for whole body fitness.

Measure Progress with a Long Time Routine

With your multi gym right there, you will be able to establish an exercise routine for yourself 2-3 days every week to keep within the best form attainable. With resistance band training, it is far more troublesome to live your progress, since you are solely operating against yourself. A multi gym offers you the aptitude to live real progress as you go on as a result of your weight resistance will increase. This, in turn, can inspire you to larger success.


Now you will learn why the diet we listed in the previous sequel is not Too healthy. First of all it makes you lose weight faster than the body can burn fat. Even if you drink a lot, the weight loss will consist of 20% fat, 40% water and 40% lean muscle. So let’s say that you lost 5 pounds, according to the percentage above you lost 1 pound of fat, 2 pounds of water weight and 2 pounds of lean muscle. Did you want to lose that much muscle? Probably not. All of the diets making you lose more than 1-2 pounds per week will burn your muscle mass for energy.

Now, why is that? The body saves the fat stored in your body for a rainy day (starvation period) and if you are on a diet and don’t exercise and use your muscle to the fullest extent your body figures that the muscle is not necessary to save and it will start using it for energy.

The diet above could be executed once a week but it will not give you a long-lasting weight loss. To lose weight for good you have to compose your menu to have the right amount of protein, the right kinds of fat and some great carbs. Those three nutrients cover our total calorie intake. To be a successful dieter(meaning that the fat is burnt and not the muscle) you should reduce your calorie intake by 10-20% and increase your calorie consumption, and how do you do that? Well, you have to start exercising and do some weightlifting.

Now you know how to lose weight fast (I guarantee that the menu above works) so stop looking for any more fast weight loss diets. You also know why a fast weight loss is only a temporary weight loss and most important, you know that there are no shortcuts to get rid of those extra pounds. It is really a really easy equation: (Calorie intake) – (Calorie burned) = weight loss/gain. Simple? Yes! But it is not that easy to achieve because it requires some fundamental change of attitude to foods, exercise and body.

If you decide to go on the diet explained by Coquitlam’s Fitness Trainer, do so as a life-saver for now, but stop procrastinating and start to lose weight the right way after this panic-fast weight loss.

This article is merely an introduction, but if you are still reading you have taken the first steps towards a healthier lifestyle. Then we have here at Coquitlam Fitness Trainingvery competent hands to guide you through. Be our guest.


Are you, just like I was, misled by the eye-catching headlines about diets that says – Lose X pounds in little or no time? Of course you are, but why? Does it make any sense to believe that you could lose 10 pounds of fat in a week when you know that it can’t be done, at least not in a healthy way?

Your Coquitlam Fitness Trainer will show you in this article that there actually are ways to lose weight fast but that it is not healthy for you. We could make a deal, well, it is you that have to make a deal with yourself. I will show you a method that guarantees a weight loss of at least 5 pounds per week in the healthiest way (not meaning that it is healthy but better than lots of other diets) and you will also learn why a super fast weight loss is dangerous to your health and the do’s and don’ts in fast weight loss.

First, as promised, the fast weight loss diet: This diet is composed to speed up your metabolism and it must be followed exactly. You may not use any spices except salt and peppers. It is important to remember to drink a lot of water, preferably water that is isotonic, meaning that it has added minerals that make it chemically look like your body fluids. To give this diet a boost be sure to do some cardio exercising to speed up the fat burning process.

Here is the ideal Coquitlam fitness menu:

Day 1:
Breakfast: ½ grapefruit, 1 toast (no butter), 1 tablespoon of peanut-butter
Lunch: 3 fl oz of tuna-fish and veggies
Dinner: 3 oz beef (lean), 10 fl oz green beans, 1 small apple

Day 2:
Breakfast: 1 boiled egg, 1 toast, ½ banana
Lunch: 1/4 cottage cheese, 5 no salt crackers
Dinner: 3 oz chicken breast, 10 fl oz broccoli, 5 fl oz carrots, banana

Day 3:
Breakfast: 1 boiled egg, 1 toast
Lunch: 5 slices of cheddar-cheese, 5 no salt crackers, 1 small apple
Dinner: 10 fl oz tuna-fish, 10 fl oz beetroot, 10 fl oz cauliflower


To get skinny really fast, you need to have a strong desire in getting skinny. Nothing in this world can be achieved without sheer determination and hard work. If you want something so badly, in order to get it, you need to focus and be determined to get skinny.

To successfully get skinny, there are 2 tasks that you need to fulfil as proposed by the Coquitlam Personal Trainer. The first task is that you need to make a commitment to exercise consistently. Exercise can be in the form of sports such as badminton or football, or slow jog in the park. The second task is that you need to make a commitment to dieting. If you can fulfil the 2 tasks above, you definitely be able to shed those extra fats around your waist. Let us talk more about the 2 tasks in detailed above.

Exercising consistently allows your body to have a higher metabolism rate, which in turn burn fats faster. If you drink lots of water and eat right, you will not need to spend more than 30 minutes of good exercise, 3 times a week. The key here is to stick to your exercise timetable, which is 3 times a week. One way to stick to your exercise timetable is for you to find a buddy and have him or her to exercise with you. With a buddy around, you will be more committed to your exercise schedule.

Eating right is the most important step in getting skinny. You may think that by not eating, you will become skinny. However, that is farther from the truth as the north and south-pole.  By skipping meals, you are confusing your body! When you never eat, your body get used to surviving in a starvation mode. Then when you start to eat, your body now needs to work harder to burn the food. But at the same time, your body will keep some food and store as fats, so as to prepare for your next starvation. With this kind of confusion, it is no surprise that you cannot get skinny.

What you need to do is very simple. Do not skip meal and eat! Increase the number of meals every day, but have smaller portion of food for each meal. In each meal, make sure that there are vegetables and fruits, so as to help in your digestions.

Sometimes, the reason why you cannot become skinny is that your body has too many toxins. When your body takes in too many impurities such as dirty air and cigarettes smoke, it will protect you by storing them into fats. This is why sometimes you will feel bloated and makes your stomach feel uncomfortable.

The solution for this is to detoxify your fat cells. Take in more fruits juice such as banana juice, and ginger tea which will help to detoxify your fat cells.

To get skinny, it all starts from your state of mind. If you are determined enough to lose weight, you can do it as long as you persevere through the plan that you have set. Be committed and stay focus to your goal. When you are determined to do something, you will find solutions to problems, and with the right training from Coquitlam Fitness Trainer, getting skinny is just another easy problem for you to solve.


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What do you look at first when you meet somebody? You look at their face first right? For example you meet up with old friends, colleagues, your neighbor or new friends, most of the time you will focus your attention on their faces first.

The point is that the face is very important and that is also why so many people are looking for ways to lose face fat. Any weight loss will show on the face first and when people look at your face, they will straight away notice changes. Plus, influences from the media and the entertaining world also create an impact on how a pretty or sexy face should look like. If you just would flip through the magazines, the faces of the models are all very slim and well defined with high cheekbones, sharp nose and a lean face.

Well, since so many people are looking for the answer to lose fat in their faces, yourCoquitlam personal trainer has here some couple of tips on how to lose face fat. Before we move on to that, lets understand that there is no such thing a spot reduction. This means that if you are looking at a miracle pill or gadget that can get your cheeks down, you will be disappointed.

If you want to lose face fat, you have to begin with losing weight. This means losing excess water retention and also losing body fat. Usually, when a person loses weight, it is very noticeable that his face also gets sharper and leaner. Usually the face will slim down first because excess water is gone.

Follow these simple steps as proposed by Coquitlam Fitness Trainer to lose weight and you will get a lean, healthy and toned face.

Lose Face Fat Step 1: Drink lots of water.

You have to drink lots of water to stay hydrated. Drink at least nine 8-ounce glasses of water a day. Drink more than that if you are an active person and always exposed to the sun. The thing is our body has a natural protective system. When you do not drink enough water, the body will naturally think that you are stranded in a dessert and have not enough water. As a result, it will store as much water as it can to keep you living and there is when you will get bloated. Vice versa, if you drink enough water, the body will flush out all the unnecessary water because it knows that the system has enough water. Stick to plain water. Sodas and sugared drink would not help because they contain sugar and will lead to bloating too.

Lose Face Fat Step 2: Do not forget your fruits and vegetables!

Stay natural and eat at least three servings of fruits and three servings of vegetables every day. This will not only fill you up with less calories and help you stay away from junk food, fruits and vegetables also contains water that can help you stay hydrated. Plus, they are filled with fiber that gives many health benefits. Make yourself a healthy fruit salad for snack instead of a chocolate bar. Choose your fruits carefully though; control the amount of bananas, grapes and pineapples because they are high in fructose. Go for apples, oranges, all sorts of berries and grapefruit because they are low GI carbs and they packed full with antioxidants.

Lose Face Fat Step 3: Reduce the alcohol.

It does not matter what alcohol you drink. Wine, brandy or beer, alcohol is still alcohol. Alcohol can cause a good amount of bloating in the body because it really dehydrates the body. It can also add inches in your belly and under your chin because one gram of alcohol contains seven calories! That is almost like drinking fat! A five ounce glass of wine has 100 calories. That means even a little bit of drinking can add inches in your waist.


Developing muscle swiftly is simply dependent on thoroughly utilizing the Coquitlam fitness training laws of muscle growth, that are as guaranteed, notable, and undeniable as those of physics.

If you throw a tennis ball into thin air, it will come down. If you take the right actions inside and outside the gym, your muscle mass grow. It’s seriously that straightforward, and all these principles apply irrespective of how much of a “hardgainer” you consider you might be.

These Coquitlam fitness training rules have been recognized and adhered to for many years by people who created some of the greatest bodies we’ve ever observed. A few of these principles might be in contradiction of details you’ve read or learned but luckily for us, they need not any leaps of faith or reflection: they are in fact efficient. You go along with these and you obtain quick results. Just as soon as they’ve done the trick for you, you will understand their validity and how to build muscle fast.

The Body Adapts to Meet Demands Placed On It

This rule might seem clear as day and not worth writing out, but trust me, lots of people simply don’t comprehend it. By resistance training, you will be actually making microscopic tears (referred to as “micro-tears”) in the lean muscle fibers, which the human body consequently mends and adapts the body to handle the weight that triggered the damage. This really is the process wherein muscles develop (scientifically referred to as hypertrophy).

If a workout causes too few micro-tears in the fibers, consequently very little muscle progress would happen since the body figures it doesn’t have to develop to cope again with such a negligible resistance. In the event exercising brings about many micro-tears, in that case the body will probably be unable to wholly restore the muscular tissues, and mass improvement will be stunted. In cases where a workout triggers optimal micro-tearing but the body isn’t supplied with a good amount of nutrition or rest, no significant muscle mass growth is going to materialize.

For optimum muscular expansion, you need to train in such a way that produces optimal micro-tearing and then you should nourish your body with just what it requires to improve and provide it with the ideal degree of recuperation.

Build Up Your Muscles By Placing Them Under Stress

Although many males feel a ‘burn’ in their muscles is a measure of a strong, “growth-inducing” exercise session, it’s truly not an indicator of an optimum training session. The “burn” you feel is only an infusion of lactic acid in the muscular tissue, and that is produced should a muscle burns up its energy resources.
Lactic acid can trigger what’s called the “anabolic cascade,” which is a mixture of growth-inducing bodily chemicals, but raising lactic acid quantities doesn’t signify you build more lean muscle.

The ‘pump’ is just as meaningless when considering muscle improvement. The sensation you get whenever working out is a consequence of blood becoming “trapped” in the muscular tissues, and even though it’s a superb psychological boost and isn’t an unfavorable factor, it’s merely not an indicator of future growth. High-repetition workout routines cannot sufficiently overload muscles to prompt growing, regardless that they provide quite a pump.

Just what leads to progress, then? Overload. Muscles must be given a definite reason to build, and overload is the best factor.


Have you taken up swimming as an exercise to help you to lose weight? If you are, you are not alone because most people think that swimming is effective way to tone muscles and lose weight. This is why the public swimming pools everywhere are always packed in the evenings and on weekends.

However, Coquitlam fitness trainers seem to suggest that swimming is not an effective way to lose weight and in fact, one can even gain weight with swimming. Getting more bewildering eh?

Swimming is considered by many as one of the best exercises to lose weight and to tone muscles because when you swim, most of your muscles are called into action and you are actually having a full body workout. Furthermore, swimming also has an aerobic effect and so the heart and lungs are getting their dose of exercise as well.

However, a research published in the American Journal of Sports Medicine demonstrated that in the absence of a controlled diet, swimming has little or no effect on weight loss.

A Coquitlam fitness trainer conducted an experiment correlating swimming with weight loss and came up with surprising results.

a) Test subjects put in a cycling program lost 19 pounds in a 90 days study.

b) Those following a walking program lost 17 pounds in the same period.

c) Now, brace yourself for this! Subjects in the swimming program actually gained extra 5 pounds!

Did the findings shock you? I couldn’t believe what I was reading when I first came across the report.

We assume then that swimming in cold water stimulates the appetite to increase caloric consumption. Do you feel hungry after a swimming session? If you do, then we could be right.

Have you noticed that competitive swimmers typically have body fat levels that are higher than those of runners or cyclists who expend a similar amount of energy when they train? Why is that so? This is because swimmers feel hungry after swimming and may simply replace all the calories they have burned with a large meal and a sugar laden drink after their swim. On top of that, they may even consume more calories than they have used up.