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Written by sharm   
Frequently asked questions about GAINING MUSCLE the smart way.
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(As featured in many public gyms)



What should I eat to gain weight?

There are three macronutrients (food consumed in large amounts to meet energy and other physiological requirements) that you must consume daily: protein, carbohydrate and fat. Bodybuilders often focus on protein (which is the largest constituent of muscle cells after water) because, after all, "you are what you eat." However, the most critical factor for weight gain is total Calorie (one Calorie = one kilocalorie) intake.

How many Calories? Those attempting to add muscle to their frames should consume at least 15 to 20 times their body weight (in pounds - kg x 2.2) in Calories per day.

How much protein? Approximately 15 to 20% of those Calories should come from protein.. Common sources of include milk, eggs, red meat, chicken & beans.

How much carbohydrate? Approximately 60 to 65% of those Calories should come from carbohydrates. The healthiest diets usually involve a wide variety of carbohydrate sources starting with vegetables and fruits. Other sources of carbohydrates include rice, pasta, baked potatoes, oats and breads. These are common carbohydrates consumed on weight-gain diets.

I want to tone up, but I don't want to get too big. How can I achieve this?

You should work out exactly as described above with one exception: once your muscles are as toned as you want them, stop increasing the amount of weight. Performing sets of endless repetitions with extremely light weight is a waste of time. It will not make you more toned. There are only two reasons to perform more than 12 repetitions in a set: 1) you really like to warm up thoroughly or 2) you really like the feel of the pump after a high-rep set. High repetitions will not lead to toning, or hypertrophy for that matter.

What is HIT?

High Intensity Training. This is a training method which believes in minimizing the sets per exercise. No warm-up sets are done with the belief that the first few reps of the exercise is sufficient. Each set is done at very high intensity to complete failure. In a typical HIT workout, 15-20 different single set exercises may be done in the space of 1 hour hitting the entire body with around 2 mins rest between sets. Amongst other benefits, HIT training is a very time efficient way of training.

What is Periodization?

Periodization is a training method where over a series of weeks the number of reps is dropped and the weights increased. The idea behind this is to shock the muscles into growth by varying the reps & weights. Part of the theory of periodization revolves around the idea that a person can't always train with 100% intensity and that the body may actually need some periods of lighter weight, variable rep training to allow for recuperation. In addition, periodization is based on the idea that not all muscle fiber types can be trained with the same rep schemes.
  		 

Testimonials
(signed hard copies available upon request)

Sharm is the best personal trainer I ever had! I have hired many personal trainers, Sharm is a true professional personal trainer that really cares about me and my workouts.

Jennifer Jenner
(CFA, Senior underwriter)


Sharm constantly modifies my routine to keep it interesting and new. Working out used to be a boring. But now I actually look forward to every session. and I would recommend him to anyone.

Tom Greene
(Vice president, asset management)

In three months of working with Sharm, I lost 9 kgs and 6 inches off my waist, while cutting my body fat percentage from 30% to 18%. Having him as my personal trainer is one of the best investments I've ever made.

Jack Tay
(Teacher)


When I first met Sharm, I told him that I need a personal trainer to help me attain 10kgs of pure muscle mass within a 2 month period. It's been 1 and half month and I'm already gained 12kgs!

Nicholas Neo
(Student, NUS)


My previous trainer used to put me on heavy weights workout which made my body too big. When I switched to Sharm as my personal trainer, he asked me about my goals and designed my workouts accordingly. Its been 2 years with him as a trainer and my figure have never looked better. It is toned and proportionate and I'm definitely much happier with him as my personal trainer.

Christine Goh
(Part-time model and Student, NYP)



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