Tag Archive for: muscle growth

Live Life Fit

Client of the Month

Jordan Mussi

atlanta personal training Brad kolowich Jr

November 2013

Jordan Mussi, 30, a business owner originally from Brazil but now living in Marietta, is not a new name to the Brad Kolowich Jr Personal Training Studio client of the month list! Jordan has been training with Brad since December of 2012. In one years time he has NEVER missed or even rescheduled a personal training session. Jordan not only gives it everything he has in each training session, but he follows a prescribed training plan on his own as well as a strict mass gaining nutrition plan as recommended by Brad. This motivation, commitment to and trust in the plan created for him, has helped Jordan reach his ultimate goal this month. Almost one year ago, Jordan came to Brad at 149 pounds, looking to gain 30 pounds of lean muscle mass. This month he reached his goal, weighing in at 181.8 pounds. Gaining mass while maintaining a lean physique takes rigorous adherence to a weight lifting and nutrition plan, but most importantly it takes trust and patience in the plan your trainer has prepared for you. Thank you Jordan for being an example to Brad Kolowich Jr Personal Training Studio of what you can achieve if you set your mind to it and work at it daily. Your determination, motivation, and success is an inspiration to us all.  Keep up the hard work and we look forward to seeing you continue to set and reach new goals!

timing is everything--brad kolowich jr persoanl training trainer atlantaTiming is everything!

When it comes to health and fitness, timing is everything. That is exactly what inspired the creation of Brad Kolowich Jr’s trademark double orange dot at the start of his business logo. The double dots resemble the dots on a standard digital clock. Brad says, “Everything we do is calculated to the T–from our workouts to nutrition to supplementation to recovery time.”

When trying to reach your fitness goals, one of the most important times of the days are the 2-3 hours that encompass the start and end of your workout. Brad Kolowich Jr and his team of personal trainers try to help educate and support our clients on what supplements to take to best support your body before, during and after your workouts to aid in performance and recovery. Here is a sample supplement timing guide to help make the most of your workout (suggestions vary client to client, based of his/her individual goals).

Pre-Workout
The focus of pre-workout nutrition should be on sustaining energy, increasing performance, and supporting the body to reach his/her physique goals. Take these supplements about 30-45 minutes prior to your workout.
Creatine–increases the body’s supply of ATP (energy production). Creatine increases strength and muscle gain when used in conjunction with an exercise program.
Caffeine–improves endurance, reduces muscle pain, and help mobilize fat stores. It may even help to motivate you to workout for a longer period of time.

During Workout
Hydration is critical! Water is best, but you may choose to sip on workout drinks that provide energy and replenish electrolytes, depending on the intensity and duration of your exercise.
Electrolyte drinks–rehydrate and replenish minerals lost during sweating. For long duration events, you may supplement with a drink that provides carbs for energy.
Energy drinks–ideal for extended periods of exercise to boost endurance.
L-Carnosine–helps reduce lactic acid build up in the muscles, enhance muscle contraction and promote muscle recovery.

Post Workout
Post-workout nutrition is the key to timely recovery and repair. The majority of your muscle strength and building happens after the workout! A liquid meal immediately following your workout is the quickest way to replenish and rehydrate the body. Consuming a liquid meal no more than 30-45 minutes post workout will stop the body from going into a catabolic state and ensure you have protein available for the continued protein breakdown occurring.
Protein–is necessary to stimulate muscle protein synthesis and reduce protein breakdown. Whey protein is quickly absorbed and is easy to digest post-workout. It provides the body will all the essential amino acids necessary for muscle recovery. A post-workout shake with a mix of whey, casein and carbs is our favorite way to end a workout.
Glutamine–reduces muscle soreness and speeds up recovery while also supporting the immune system.

Contact us:  inquiries@bradkolowichjr.com to learn more about the supplements which would help you best reach your goals!

-Mandy

 

adapted from Amazing Wellness

Supplement Review:  Make BETA-ALANINE a part of your supplement arsenal.

Here’s why:

Although you get this amino acid through small amounts in meats, it’s not enough to maximize your gains in the gym. Supplementing with 1.5-3 gram in both your pre and post workout drink will ensure that you maximize your strength and power output, increase your muscular endurance, train at a greater intensity, as well as boost your intra-muscular carnosine levels (precursor to nitric oxide (NO) production = greater pump and vascularity).

Many pre-workout powders on the market already include beta-alanine in the mix so no need to add in this case although you may consider adding to your post-workout shake as well. Most reputable supplement companies sell beta-alanine, although I’ve been happy with Allmax Nutrition’s product.

– Brad

Atlanta Personal Trainer, Andy Keller, Helps Client Drop 5% Body Fat

atlanta personal training using carb cycling for fat loss and muscle growth

Dale, 48, began working with nationally certified personal trainer Andy in January of 2012. He currently maintains a strict training schedule at Brad Kolowich Jr Atlanta personal training studio getting workouts in with Andy 5 days a week while staying dedicated to his cardio sessions post-workout and on his off days. Since beginning personal training with Andy, Dale has lost a total of 5% body fat, and with a focus of building muscle mass put on 3 inches in his chest, and 2 inches in his arms and legs. In October, Dale, with Andy’s great coaching, decided to take on the ultimate challenge of carb cycling to help reach his fitness goals.

Carb cycling is a strategy in which you (as the term insinuates) vary the amounts of carbohydrates you intake on a day to day basis, which doesn’t allow the body to find homeostasis. This strategy can be used to obtain various results such as for muscle gain or rapid fat loss. Reducing calories and carbohydrates can cause the dieter to experience low energy, decrease in metabolic rate, thyroid hormone output, and reproductive hormone output and more. In other words, following a low carb, low calorie diet for too long means the fat loss will reach a plateau. So, you can trick the body by giving it higher calorie, higher carbohydrate intakes frequently enough so that is won’t ever get too close to starvation mode, but infrequently enough so that fat loss (and muscle growth) can continue on. This is the strategy Andy used to coach Dale to lose 2 ½ inches in his waist in one month. While loosing inches in his waist, Dale also lost overall body weight and gained muscle mass and overall strength. Dale is proof that with dedication to your workouts in and out of training sessions, trusting and abiding by the strategies your trainer is helping you too implement, and by being consistent with a nutritional and training program you can quickly reach fitness goals you never imagined possible. Congrats Dale AND Andy!