How to Use the Winter Season for Gains in the Gym

We as human beings are creatures of habit. Earning gains in the gym by adding muscle and weight are typically seasonal. Another way of saying it is that they are a phase in your training protocol. I don’t care if you are someone who just started working out or if you have been at it for years, periodization of your workout protocol is critical. Many people use this time of year to increase their gains in the gym because we typically eat more, spend more time inside, and because of the cold weather we aren’t typically in bathing suits and similar apparel. These along with other factors create a great environment to hit the gym hard, train heavier than normal, and add 10, 15, 20 pounds or more during this season!

Let’s start with the training aspect: Gains in the gym for the majority of people are not easy to come by. Genetics play an obvious role in this but our training protocol is absolutely critical to create the catabolic effect needed to ultimately recover in a way that stretches your body to grow to be able to handle the type of weight you are attempting to push day in and day out. For example in a gain phase during a leg day I may do 6-7 sets of Squats ultimately finishing with a rep count of around 6. Keep in mind this would be before 4-6 more exercises would be accomplished each attempting in the neighborhood of 4-5 sets a piece. The goal must be to absolutely annihilate a specific muscle group in order for the rest, recovery, and repair process to take effect. ***I will include a sample workout split at the end of this post.


Click Here to Watch the 69 News Segment

Next let’s look at the nutrition component: It can be argued that the nutrition component could be ranked as the top priority (and I am not dismissing the vital nature of a sound nutrition protocol) but without the necessary training to specifically achieve massive gains in the gym you will not get the body prepared to begin the rest, recovery, and repair process. Nutrition provides the fuel necessary to complete these very difficult workouts along with the vital nutrients (both macro and micro) to recover and get you ready to go back into the gym fresh for your next workout. Now let’s look at some of my top bodybuilding foods. My favorite proteins that I use for gains in the gym are free range eggs, grass fed beef, wild caught fatty fish (like salmon), and an amino acid complex known as Master Amino Pattern. My favorite carbs that I use for gains in the gym are organic sweet potatoes, organic gluten free oat meal, wild rice along with other complex carbohydrates like barley (properly sourced). My favorite fats come from coconut oil, avocados, almonds, omega 3 oils (outside of things like fish I highly recommend a high quality fish oil). ***I will include a sample daily meal regiment at the end of the post.

Finally rest and recovery: To maximize your gains in the gym you must provide your body adequate rest/recovery along with hydration (I will explain why I added the hydration component in this section). First let’s look at sleep. Our bodies need a great night’s sleep to allow for the production of human growth hormone which happens primarily during early sleep. During REM sleep the body is able to: restore organs, bones, and tissue. HGH circulates during this stage of sleep along with the ability to replenish immune cells. Sleep has a profound effect on muscle growth and overall physical well being. I recommend to get about 8 hours of sleep a night to maximize these effects. Hydration through non-tap water is critical for flushing toxins such as lactic acid produced during strenuous workouts. Drinking plenty of water will help with your energy levels and reduce cramping that many people experience due to heavy workouts.

If you are serious about making gains in the gym then give these tips a try. Now stop reading and get to work!

Coach Steve

Steve’s bio: Steve Lynch has been working in the health and fitness industry since 2002. Through his career he has owned multiple personal training and lifestyle coaching companies. He has worked with thousands of clients and helped them with designing workout programs and healthy nutrition and lifestyle guidelines to live by. Steve is a contributor for the Lehigh Valley’s largest local television news station WFMZ and conducts live segments as a fitness expert and nutrition coach.

Daily Nutrition Layout
Gains Protocol (Days 1, 3, & 5)
Gains Protocol (Days 2, 4, & 6)
Core Protocol (3 days a week)

Make Your Resolutions Your Resolve!

Are you ready to make your resolutions your resolve this year? First let’s take a look at the definition of RESOLVE: To decide firmly on a course of action; a firm determination to do something. I believe people set out with great intentions and a strong desire to truly make a change in their lives. Throughout my career where I have seen the greatest level of failure is due to the lack of follow through. It is easy to get excited to start something new. It is like a new gift that you are totally enamored with. Eventually over time it loses it’s luster and you are ready to move onto something new. The problem with this mindset when it comes to healthy living is it does not work! Sadly our society breeds this kind of mindset along with quick fixes. It is not about the short term, it is about the process that over time creates lasting results. Goals are great and accomplishing them is even greater. Where most people miss out when it comes to goal setting is that they forget to enjoy the process. Let’s take a look at how you can make this year the year you make your resolutions your resolve:

Set Appropriate Goals: When looking at a map you don’t just start driving and allow the roads to dictate your destination. You have a set destination and then you layout the fastest, most efficient route possible. Why is your life any different when it comes to fitness and wellness goals. What I teach my clients is how to set appropriate short and long term goals. Let me give you an example: Let’s say you want to lose 80 pounds. To top it off let’s say this is not your first go-around trying to get this weight off. So your emotional state is one of skepticism, and doubt. Sound familiar? If so let’s discuss how to break this down so that you set yourself up for success. First you must take one look at the 80 pound goal and give it a timeframe (let’s say 1 year). Now that this is set forget about it. 80 pounds for most people is like climbing Mt Everest; an insurmountable obstacle. This long term goal is used to reverse engineer your short term goal (say monthly). So every month you need to average about 6 1/2 pounds of weight loss over a 12 month period. Do you think you can manage that? Much easier to wrap your mind around and puts you in a mental position of strength rather than weakness.

Work With a Professional: This is not a pitch on my services. I do what I do because people need the help, coaching, and guidance to live well and be fit. Most people quit because they have no idea what they are doing (no fault of their own, it is not something they spend time researching). If you wanted to learn golf you could buy clubs, go swing them, and play with a homemade swing. You would have no idea about the fundamentals of the swing but you could do it. Now imagine you decided to spend 3 months, 2-3 days a week with a golf professional. He/she would build a solid foundation for you so that you could understand the intricacies of the golf swing such as the grip, alignment, and stance. Along with the correct planes, angles, and pivots you need to operate from to create a repeatable swing and consistently strike the golf ball pure. A well rounded fitness professional and nutrition coach will give you the same priceless information that will never leave you. Money is spent on all types of frivolous things that have no value. Don’t let this year pass you by using the money excuse. Reallocate resources to the things that matter most. Your health should be top priority.

MAKE YOUR RESOLUTIONS YOUR RESOLVE!

Follow Through with Action! Make your resolutions your resolve. Do this by understanding if what you have been doing isn’t working you must change, PERIOD! If someone is telling you that minor tweaks are all you need they are either knowingly or unknowlingly lying to you. Nothing in life that is worth anything comes easy. Well laid plans are rendered absolutely useless without hard work and continued follow through. This is not a once and done program. What makes victory so sweet is that you get challenged and stretched in ways you didn’t know you could handle. The life that you desire and deserve is yours for the taking. Don’t let it elude you because you are not willing to put the work in. You are worth it and you can do this! Surround yourself with people that will lift you up and keep you accountable. Do these things and you will acheive your goals. You were created for amazing purpose. Make every day count!

In health,
Coach Steve

Steve’s bio: Steve Lynch has been working in the health and fitness industry since 2002. Through his career he has owned multiple personal training and lifestyle coaching companies. He has worked with thousands of clients and helped them with designing workout programs and healthy nutrition and lifestyle guidelines to live by. Steve is a contributor for the Lehigh Valley’s largest local television news station WFMZ and conducts live segments as a fitness expert and nutrition coach.

Holiday Survival Guide

It is that time of year! Enter my HOLIDAY SURVIVAL GUIDE that will help you tackle the typical issues people run into during this season. This time of year tends to be very emotional for most people. For some it is a time of joy and happiness as they are engaged with family and friends they don’t normally get to see. For others it can be a very sad and lonely time because of the lack of these strong bonds and relationships. Nevertheless, most people are engaged in activities and lifestyle adjustments they don’t normally particpate in (excessive alcohol consumption, overindulging on sweets just to name a few).

It has been my experience that people overthink things and are so focused on the perverbial “dot” that they do not see the big picture. This is where my HOLIDAY SURVIVAL GUIDE can add tremendous value. Let’s say you have been going to the gym 3-4 days a week. You invested in working out with a personal trainer. You made serious lifestyle changes with your diet (maybe things like cutting out soft drinks, limiting alcohol consumption, eliminating foods like pasta etc). In return for these “sacrifices” you have lost body fat, increased strength, and boosted your energy (not so much of a sacrifice is it). On top of this you committed to journaling your transformation process. Most people journal to help during those times where you need to reflect on past mistakes in order to avoid future pitfalls. In short you have literally changed your life! Here is my first suggestion: You need to identify that the person you are afraid of becoming over the holiday season is actually not you at all but a shell of your former self. You have now transformed (and are continuing to transform) into a greater version of you. This visualization and realization will put you in a position of power over your former bad habits. That person is not you, that lifestyle is not your lifestyle… NO MORE!

Does this mean that you can’t “live a little” over the holidays? No not at all! In fact I encourage it for my clients! Why? Because I know the new you is not enticed by the things that the old you participated in. In fact when it pertains to the relationship I have with my clients I know they are capable of so much more than they expect from themselves. So when they re-engage in old behaviors, 9 times out of 10 they have greater control, “cheat” substantially less, and in turn amaze themselves and have the self realization that they can do this. They are no longer a slave to their former selves! This my friends is truly amazing to witness.

So be confident. Understand that you are not a slave to your desires. Enjoy yourself with your family and friends. Indulge but do not overindulge. And if you fall off the horse, get right back on it! This part is critical. Do not allow time to get away from you. If you allow it days will turn into weeks, and weeks into months. If you are in a good lifestyle routine (working out, meal prepping etc) and you deviate from it a little or even drastically, you need to get right back on your routine the moment you realize you have gone off track. Remember, tomorrow is a dirty word. If you have not established these critical lifestyle enhancements then get with a professional, develop a strategy and action plan, and most importantly get to work immediately!

I hope the tips I shared with you here in my HOLIDAY SURVIVAL GUIDE bring you peace and joy this holiday season.

Have a merry Christmas and a happy new year,

Coach Steve


Steve’s bio: Steve Lynch has been working in the health and fitness industry since 2002. Through his career he has owned multiple personal training and lifestyle coaching companies. He has worked with thousands of clients and helped them with designing workout programs and healthy nutrition and lifestyle guidelines to live by. Steve is a contributor for the Lehigh Valley’s largest local television news station WFMZ and conducts live segments as a fitness expert and nutrition coach.

Crush Your Core

I have been asked for years how to effectively work the core and get head turning abs? What people should first realize is that ABS ARE MADE IN THE KITCHEN. That beings said, try these core exercises to maximize your results! This routine was created keeping in mind that you may be doing this at home so no equipment is necessary.

living-room-home-wall-decoration-fabric-poster-sports-font-b-abs-b-font-athletic-font-b
EXERCISE 1 SIT-UPS:
PRIMARY TARGET: Rectus Abdominus, Hip Flexors

Lie flat on your back on the floor with your knees bent and your legs secured under something heavy enough to hold you (possibly a piece of furniture).
Place your hands by your chest or place them behind your head interlocking your fingers at the back of neck for support.
Flexing your abdominals, raise your torso until you are in nearly a sitting position.
Retaining tension in the abs, lower your torso to the beginning position. Maintain full control throughout the movement. Do not just rock back and forth.

EXERCISE 2 REVERSE CRUNCH:
PRIMARY TARGET: Rectus Abdominus, Obliques

Lie flat on your back on the floor with your legs straight in front of you.
Place your hands at your sides by the floor for support (or underneath the lumbar for greater support).
Slowly bend your legs at the knees bringing them towards your chest and roll your tailbone up to feel the sensation of your lower abdominals being fully engaged.
Return your legs to the starting position and repeat.

EXERCISE 3 LEG RAISES:
PRIMARY TARGET: Lower Abdominals, Hip Flexor

img_0485a-zf-6646-80411-1-019

Just as with the Reverse Crunch, lie flat on your back on the floor with your legs straight in front of you.
Place your hands at your sides by the floor for support (or underneath the lumbar for greater support).
Flexing your lower abdominals, raise your legs until they are perpendicular to the floor (keeping them straight).
Lower your legs to the beginning position. Make sure you maintain full control throughout the movement. Do not let your legs drop on the negative portion of the movement.

EXERCISE 4 V-Ups:
PRIMARY TARGET: Rectus Abdominus, Lower Abdominals

Lie on the floor with your legs extended in front of you and your hands stretched out over your head.
Simultaneously bring your legs so thay are perpendicular to the floor while at the same time bringing your torso towards them. Your stretched out arms and your legs should meet over the middle of your body and your fingers should be brought to touch your toes.
Return to the start position and repeat the movement.

EXERCISE 5 KNEE-INS:
PRIMARY TARGET: Lower Abs

Sit on the edge of a chair or exercise bench with your legs extended in front of you. You will want to hold onto the side of the chair or bench for support.
Keeping your knees together, pull your knees in towards your chest until you can go no farther.
Keeping tension in your abdominals throughout the movement return to the start position and repeat.


Click here to watch the 69 news segment

EXERCISE 6 CRUNCHES:
PRIMARY TARGET: Upper Abs

Lie flat on your back on the floor with your legs in front of you bent at the knees.
Place your hands by your chest or place them behind your head interlocking your fingers at the back neck for support.
Raise your shoulders and torso as far as possible from the ground in a curling movement raising just your shoulder blades from the floor but not moving to a full sit up position.
Maintaining tension in your abs, bring your torso to the starting position and repeat.

SETS, REPS AND REST:
Do 3 sets of each exercise to failure. This routine can be performed in many diffferent ways. Such as supersetting 1 and 2, rest 30 seconds, superset 3 and 4, rest 30 seconds, and superset 5 & 6, rest 30 seconds and repeat. Once completing a full cycle you can give yourself an additional 15 second rest (45 total) and then repeat.

This is one of many suggestions so get creative! Your goal should be to set a benchmark and beat it in say 30 days. Measure, monitor, adjust, and control your outcome!

If this is too advanced for where your current fitness level may be, pick 3 exercises and start off with 2 sets and increase the rest interval. As you get stronger increase the workload. Have fun, work hard and you are sure to get the results you desire!

Coach Steve

Steve’s bio: Steve Lynch has been working in the health and fitness industry since 2002. Through his career he has owned multiple personal training and lifestyle coaching companies. He has worked with thousands of clients and helped them with designing workout programs and healthy nutrition and lifestyle guidelines to live by. Steve is a contributor for the Lehigh Valley’s largest local television news station WFMZ and conducts live segments as a fitness expert and nutrition coach.

Pictures are credited to:
#beardsandbowtiescallofgentlemen
Photographer:
Rebecca Bitner

3 Keys to Overcoming Injury Now

High resolution conceptual man anatomy

If you have been training for a substantial period of time you most likely have endured an injury in the process of creating a better and stronger you. This may have resulted in a strained muscle (possibly a tear) or maybe something more debilitating. Now before I get into sharing with you what my go to process is when I experience an injury (big or small) I want to say that there are times of course where something drastic such as surgery may be required. My tips here are not to override the possible need for this. They are to help you help your body in its healing process. You must remember, our bodies want to be well. When they are injured, they want to heal. So then how do we aid in this process? I am going to teach you right now!

Key #1: Identify what caused the injury: Why is this important? Well for starters you are able to pinpoint the movement that was either done incorrect, not properly warming up the affected area before engaging in the exercise, or even using to much resistance that you weren’t able to handle. By identifying the cause you can then deduct why you got injured and start the rehabilitation process. This may be a stretching routine, a combination of icing and heat therapy, use of agents such as essential oils to bring down localized inflammation and yes even re-engaging resistance training to strengthen muscles around the affected area.

Key #2: Begin the healing process immediately: There are some differing philosophies on how an injury should be treated. I have been an athlete all my life. I have also been weight training for 25 years. I can tell you that when you have an injury, increasing blood flow to an area brings healing properties to it that aid in recovery. Now, I am speaking generally here. There are times depending on the injury where elevating say your leg to help reduce blood flow to an injured knee so you can ice it and bring down the swelling is the correct protocol. So if you aren’t sure how to best handle an injury speak to a professional that can give you advice. On a personal note I can tell you a time where I injured my shoulder to the point of only being able to press maybe 1/6 of the weight that I normally could. I began this protocol immediately and within about 60 days I was good to go.

shutterstock_315031913

Key #3: You are what you eat: There is no getting around this and with an injury it is even more crucial to be mindful what kind of fuel you are intaking into your engine. It is widely understood that booth dairy and wheat cause a tremendous amount of imflammation in body. So making sure you eliminate foods that are known to increase imflammation while increasing foods such as quality protein (free range eggs, wild caught fish) along with foods heavy in phytonutrients (such as kale, and spinach) provide incredible nutrition that the body uses to repair and rebuild. Think about it like this; an injury is getting repaired by the body. The first person fuels their body with a burger, fries and a 32 ounce soda from their local fast food joint. The second person fuels their body with a salmon filet, roasted veggies and spring water. Which body heals better and faster? Rhetorical question I know. No contest!

Use these common sense tactics to overcome injury and get yourself back into action so you can continue your journey towards ultimate health and fitness!

Steve’s Bio: Steve Lynch has been working in the health and fitness industry since 2002. Through his career he has owned multiple personal training and lifestyle coaching companies. The most recent being Octane Fitness which he founded in March of 2016. He has worked with thousands of clients and helped them with designing workout programs and healthy nutrition and lifestyle guidelines to live by. He has also trained, coached, and managed well over 100 fitness professionals. Steve has worked with existing fitness companies in a consultant role to help develop internal systems and processees to more effectively grow their business and reach more clients. Steve is a contributor for the Lehigh Valley’s largest local television news station WFMZ and conducts live segments as a fitness expert and nutrition coach.

3 Keys to for Fall Fitness Success

PhotoGrid_1467058787658

Today on 69 News we discussed ways to set appropriate goals, create a schedule for success, form new habits. I hope you enjoy the segment:

Steve’s Bio: Steve Lynch has been working in the health and fitness industry since 2002. Through his career he has owned multiple personal training and lifestyle coaching companies. The most recent being Octane Fitness which he founded in March of 2016. He has worked with thousands of clients and helped them with designing workout programs and healthy nutrition and lifestyle guidelines to live by. He has also trained, coached, and managed well over 100 fitness professionals. Steve has worked with existing fitness companies in a consultant role to help develop internal systems and processees to more effectively grow their business and reach more clients. Steve is a contributor for the Lehigh Valley’s largest local television news station WFMZ and conducts live segments as a fitness expert and nutrition coach.

3 Keys to Peak Physical Fitness

peak-person-600x400

Operating at an optimal level in life takes hard work and dedication and this should come as no surprise. If you are looking for the magic pill or potion you will never stop looking, cause they’re not out there. While there are things that can help in the process of becoming fit, it is how we live our lives that makes all the difference! Here are my 3 Keys to Peak Physical Fitness:

1) Start from within: Think about this, our body goes through a constant process of regenerating itself. Cells die off and new ones are created at an unbelievable rate. We are all familiar with the saying “you are what you eat”. The question I ask myself often is “why don’t people believe it”? Our body is literally regenerated from the foods we eat. Let the importance of this statement truly sink in. Now another critical piece to the puzzle here is post workout nutrition. When we exercise we literally caused trauma to our bodies through micro-tears in the muscle fibers. The need for quality protein such as lean sources of beef, eggs, or fatty fish along with carbs from fruit like an apple or blueberries and even adding in a complex carb such as a yam packs incredible nutrition to flood the muscles with amino acids to repair, boost energy, and provide glucose to release insulin to operate as the transport system in our blood stream.

2) Hit the weights: I have been working out for a quarter century and it has never been hobby for me. I fell in love with the feeling of the “burn” in my muscles through resistance training and never looked back! Now understand, there are many forms of resistance training and what I am referring to here when I say “hit the weights” is the necessity to incorporate resistance training into your routine. By adding stress on the body through resistance training you initiate the catabolic and subsequent anabolic process. Catabolic means to break muscle down. Now some people may hear this and think that this is counter-productive; not so. In order to increase lean muscle, gain strength, and burn fat we must do this in order for us to repair better than before or become anabolic which causes muscle growth. We are in an anabolic phase as we recover which consists of proper nourishment and rest.

shutterstock_241159525

3) Rest and recover: As we just touched on, the need to get rest in order to recover from our workouts and the aftermath is paramount. So many people do not get adequate sleep and also don’t correctly train the body according to their goals due to a lack of planning or having no plan at all. A good rule of thumb is to get 7-8 hours of sleep. On top of this, stress management is critical. When we have an abundance of stress in our lives we release the stress hormone called cortisol. One of the negative effects of this is that this hormone causes the body to store fat, especially around the midsection (to this day I have not found a single person looking to do this). So as you can see what we do beyond just getting the required exercise needed to build the physique we have always wanted, rest and recovery plays a crucial part in being able to attain this goal.

If you implement these 3 Keys to Peak Physical Fitness into your life you will reap rewards almost instantaneously. How? Because they will positively impact your mood, effect your strength, and increase your energy almost overnight! Make today count!

Coach Steve

Steve’s Bio: Steve Lynch has been working in the health and fitness industry since 2002. Through his career he has owned multiple personal training and lifestyle coaching companies. The most recent being Octane Fitness which he founded in March of 2016. He has worked with thousands of clients and helped them with designing workout programs and healthy nutrition and lifestyle guidelines to live by. He has also trained, coached, and managed well over 100 fitness professionals. Steve has worked with existing fitness companies in a consultant role to help develop internal systems and processees to more effectively grow their business and reach more clients. Steve is a contributor for the Lehigh Valley’s largest local television news station WFMZ and conducts live segments as a fitness expert and nutrition coach.

How to Be an Elite Trainer & Coach

PhotoGrid_1467058787658

This message goes out to my fellow fitness professionals out there that day in and day out work hard for their clients and seek to deliver customer service and results at its finest. Whether you have been in the industry as long as I have or if you are just starting out, I wanted to share with you 3 keys to becoming the best trainer and/or coach that you can be. Here they are:

1) Understand what your product is and make it a repeatable experience. There is a phenomenal book and concept called the E-myth by Michael Gerber. This book helped me to understand the concept of entrepreneurism vs being a technician. I always prided myself on being an elite trainer being able to deliver results and great customer service. When I had my first personal training company we were blessed to be able to expand into 3 facilities through PA and had over 10 employees. When the economy took a nose dive in 08-09 my business took a massive blow (as did so many other businesses) and we were forced to close our doors. Now why do I share this with you. Because if you aren’t in business you cannot impact peoples lives because you need to make a living. It was at this point that I shifted my focus from being just a solid technician as a trainer to becoming a true entrpreneur in the fitness industry. If you are thriving you can help other people thrive. If you are struggling how effective can you be for others. Make no mistake about it, if you cannot support yourself and your family with your passion for fitness you will be doing something else and you will be robbing the world of another needed ambassador for this great industry. Our product is being able to have clients get the same experience day in and day out from your services. This is what they come to expect and if you fall short on delivering because you are just focused on writing up a workout routine you will lose your clients to someone who can provide them this experience.

2) Never have a bad day! Let me explain: I don’t care what you may be going through that specific day, you need your client to feel positive, upbeat energy that they can feed off of. There is no excuse to not deliver on this. I am not talking about being phony, I am talking about being selfless. We provide an amazing service to people and they trust us with their innermost secrets and emotions. We cannot let them down. We owe our clients our very best day in and day out. You getting burned out? Then do something different! You know the definition of insanity right? Doing the same thing over and over again and expecting a different result. If it is your schedule, pay rate, clientele, etc then you need to make changes to these things to bring you peace and joy in what you do. Because trust me, you aren’t doing anyone any favors by allowing yourself to stay in the duldrums of your current state of affairs. Make a change and embrace your decision!

shutterstock_309308426

3) Never stop learning! You think you know everything? Congratulations you just started your downward trend to being overtaken by your competition who seeks to learn and grow everyday. Ray Lewis talked about working as if someone was trying to take your job. Guess what, someone is! How do you stay ahead of the pack? Lead it! Become and innovator. I am not talking about trying to come up with the next overused catch phrase in training or doing some ridiculous exercise where everyone in the gym is looking at you like you have no idea what you are doing (and they are btw). I am talking about coming up with ways to engage your clients that will cause them to truly want to make changes in their lives. Remember the workout is only one component of what you do. You are to lead by example and through this leadership your clients will be drawn to want to live like you do. If you are not striving to be all you can be your clients will follow suit. The pack follows the speed of its leader, period! Read, study, conduct trial and error, understand cause and effect and then implement what you learned and teach your people.

I hope you take the 3 keys to becoming and elite trainer/coach and implement them right away. Remember, tomorrow is a dirty word and never put things off til then what can be done today! God bless.

Coach Steve

Steve’s Bio: Steve Lynch has been working in the health and fitness industry since 2002. Through his career he has owned multiple personal training and lifestyle coaching companies. The most recent being Octane Fitness which he founded in March of 2016. He has worked with thousands of clients and helped them with designing workout programs and healthy nutrition and lifestyle guidelines to live by. He has also trained, coached, and managed well over 100 fitness professionals. Steve has worked with existing fitness companies in a consultant role to help develop internal systems and processees to more effectively grow their business and reach more clients. Steve is a contributor for the Lehigh Valley’s largest local television news station WFMZ and conducts live segments as a fitness expert and nutrition coach.

Pack On Muscle With This Nutrition Protocol!

I wanted to put together a simple, helpful guide for guys looking to pack on some lean muscle. Follow these muscle building nutrition protocol tips to maximize your gains:

1) First thing in the morning take in roughly 20-30 grams of protein from a quality protein shake. This provides quick uptake of protein to “brake the fast” from your sleep.

2) Breakfast should be about 60 minutes later. Scramble 5-6 organic, free range eggs. You can use some healthy cheese and vegetables such as peppers and onions in your scrambled eggs. Also have 1/2 -1 cup of oatmeal (use almond or coconut milk if you prefer milk in oatmeal.)

3) Mid morning between lunch you should take in another protein shake or bar (see me for information regarding which protein supplements will suit you best) with a piece of fruit. This should also been done between lunch and dinner. Nuts (such as almonds) are also a good source of protein and healthy fat. You can also snack on veggies throughout the day.

shutterstock_268021322

4) Lunch should be a healthy source of protein (chicken breast, lean meat or fish) with healthy greens and veggies. Use olive oil as your dressing (this is a very healthy source of fat) and a complex carb like yams.

5) Dinner should mimic lunch (Protein, carb and vegetables)
It is okay to have beef (must be organic and grass fed). You do not have a weight concern (if you are following a muscle gaining nutrition program) and this will only provide you with more calories.

6) Before you go to bed have one more protein shake. This will provide your muscles further nutrition to feed on and also provide you with more calories.

This muscle building nutrition protocol is what I have used time and time again to add 10-15 pounds of muscle when I was going through my gain phase. I also utilize an amino acid complex known as Master Amino Pattern before and after my workouts. One last thought; your workout schedule will also provide some variation in this nutrition layout. See me for further information on how this needs to be addressed.

Set goals and make strides every day towards accomplishing them!

Bon Appétit

Coach Steve

img_0549a-2

Steve’s bio: Steve Lynch has been working in the health and fitness industry since 2002. Through his career he has owned multiple personal training and lifestyle coaching companies. He has worked with thousands of clients and helped them with designing workout programs and healthy nutrition and lifestyle guidelines to live by. Steve is a contributor for the Lehigh Valley’s largest local television news station WFMZ and conducts live segments as a fitness expert and nutrition coach.

The 10 Commandments of Fat Loss

10commandments-600

Through the years I have worked with thousands of clients and developed countless workouts that have led to thousands of pounds lost.

Here are 10 easy to follow tips that will help you drop those unwanted pounds:

1) Drink more water
2) Eat more meals
3) Do resistance training to increase lean muscle
4) Choose protein laden foods
5) Cut calories wisely
6) Reward yourself (such as a small piece of dark chocolate in the evening)
7) Avoid Marathon Workouts
8) Vary your workouts (mix up exercises and workout protocol)
9) Cut out alcohol
10) Take in an adequated amount of fats from foods like coconut oil, avacados, and nuts

shutterstock_160380803

Again this is a quick reference guide to use. Many people do not realize how hard it is to keep the original Ten Commandments, but it is. This is no different. Keep these 10 “commandments” and watch the fat melt away.

Remember getting in shape and being healthy is not rocket science. Most of it is common sense. Stick to principles like these and you will be on your way to a new and healthier you!

Coach Steve

69 News interview: How to Eat Fat to Get Lean

Steve’s Bio: Steve Lynch has been working in the health and fitness industry since 2002. Through his career he has owned multiple personal training and lifestyle coaching companies. The most recent being Octane Fitness which he founded in March of 2016. He has worked with thousands of clients and helped them with designing workout programs and healthy nutrition and lifestyle guidelines to live by. He has also trained, coached, and managed well over 100 fitness professionals. Steve has worked with existing fitness companies in a consultant role to help develop internal systems and processees to more effectively grow their business and reach more clients. Steve is a contributor for the Lehigh Valley’s largest local television news station WFMZ and conducts live segments as a fitness expert and nutrition coach.