BEAT YOUR FAST METABOLISM
Tips and Tricks to Gain Muscle
Having a fast metabolism seems like a good problem to have — until you hit the gym. People with a naturally fast metabolism find it difficult to gain weight and increase muscle mass despite working out. Their bodies use calories so efficiently that it becomes difficult to fuel muscle growth.
stimulates a number of muscle fibers to respond by adding mass. Weightlifting every other day will allow
Focus on High-Quality Foods As you are working out, eat calorie-dense foods such as whole grains, nuts, dehydrated fruits, and nut butters. According to the University of Illinois, incorporating these foods into your diet is easier than simply eating more food. It’s important to avoid empty calories like fast food. These foods are low in nutrients and don’t support muscle growth. Getting enough protein and complex carbohydrates is key. Try incorporating more lean beef, skinless chicken, cottage cheese, eggs, fish, oatmeal, whole grains, and healthy fats into your diet. Focus on Heavy Compound Lifts According to bodybuilding.com, lower repetitions with heavier weight are most effective for gaining muscle. Compound movements like barbell squats force you to challenge multiple muscle groups simultaneously. This
To overcome this challenge, those with fast metabolisms should focus on high-quality nutrition combined with specific training approaches to maximize muscle gain. Increase the Number of Calories You Consume You can have the best workout regimen in the world, but if you don’t eat enough of the right foods, you won’t gain muscle. To calculate the number of calories your body expends, multiply your current weight by 18. You’ll want to gradually increase this number every two weeks by consuming your current weight multiplied by 20, and then your current weight by 22. Evaluate the effectiveness of each incremental increase, and if necessary, increase your caloric intake in a similar manner until you find that you are gaining weight.
stubborn muscles to recover between heavy workouts, which facilitates growth.
Engage in Cardiovascular Exercise Engaging in cardiovascular exercises like jogging, swimming, and cycling can help strengthen your cardiovascular system, which is important even if you are trying to put on mass. However, unlike those who are trying to shed pounds, you’ll require shorter cardiovascular workouts that are lower in intensity. It’s important not to cut out cardiovascular exercise completely, though — these exercises deliver nutrients to your growing muscles and decreases the risk of muscle breakdown.
BRING THE HEAT
Extended Stay Summer Program for Serious Athletes
Every summer for the past 15 years, we have helped over 1,200 baseball athletes improve their performance andmake big gains through participation in our Extended Stay Summer Program. The world of collegiate and professional pitching is within reach; most pitchers simply need the guidance to develop their own specific path, and that’s what we do at The Ranch.
Do you need to focus on more specialized development? Are you behind your competitive peer group in velocity, in command, in recovery? Are you dealing with injury or just returning from an injury? The Ranch is the perfect place to close these gaps. We divide each day into two parts: a morning skill-specific strength component, and an afternoon throwing component. This program is an immersive experience, and we implement the most effective training concepts found anywhere. Some of the new additions this summer include Hydro training, PowerCore 360, and sand work to go along with our oldies but goodies. We understand that pitching is not all mechanics. The Texas Baseball Ranch ® approaches training holistically, covering everything from arm care and throwing program personalization to mindset, nutrition, and even personal and spiritual integrity. If you think there is such a thing as a one-size-fits-all model, think again. Our pitchers’ personalized plans are specific to each of them, and their goals are made possible through an assessment by the coaching staff, using video analysis and a movement screen.
Even the length of your training can be customized to fit your unique training needs, anywhere from 2–10 weeks.
This program is not for everyone. If you are sensitive to intense summer heat, or are unwilling to give the game your all, this isn’t the place for you. We are looking to train pitchers who are ready to work hard every day. By rubbing elbows with other motivated young pitchers, our summer athletes get on track to meet their goals, whether that means starting on their varsity team, getting a scholarship to their top-choice college, or being drafted to play professional baseball. Interested in making a huge change to your performance this summer? Call 936-588-6762 for more information. Space is limited! Additional Boot Camp information can be found at texasbaseballranch.com/ events/tbr-summer-program.
2
www.TEXASBASEBALLRANCH.com
Published by The Newsletter Pro • www.newsletterpro.com
Made with FlippingBook - professional solution for displaying marketing and sales documents online