Nutrition

I believe that there should be a good balance diet which contains the three main food groups: Proteins, Carbohydrates, Fat. What seems to work good is the 40-30-30 plan which involves 40% of diet coming from good carbohydrates, 30% of diet coming from protein and fat for weight loss. A well balanced diet is another alternative. This is about 50% carbs, 30% protein and 25% fat for the average individual. The key is to make sure it is good carbs which consists of foods such as: Steamed brown rice, Oatmeal, beans, Strawberries, apple, fat-free yogurt, whole wheat bread, etc.

Fat

There are good fats and bad fats(Saturated fats). The good fats are foods such as: Sunflower seeds, Natural peanut butter, Low-fat cheese, Low sodium nuts, Olives, Olive oil, Low-fat salad dressing, etc. The bad fats are foods such as: Butter, Fried foods, Mayonnaise, Sweets, Whole-fat diary foods, etc

Training for Mass

There are your typical ways to gain mass when working out. The general rule is 8-12 reps, 3-5 sets, however most evidence suggests that sets to failure will yield the best results. This might be done in only 2 to 3 sets. You have to make sure to perform only 8-12 reps and no more until you cannot perform another rep. HIT training is also a good supplement to your regime. You perform only 1 set to failure with no rest in between at the highest intensity possible. This set should be done to complete exhaustion.

Supplements

Highly recommended for strength and mass is creatine, along with a high whey protein shake. To add even more mass or bulk I recommend my clients to take in about 1000 or 2000 more calories than they normally would based on body weight. Sometimes this might require a weight gainer or muscle milk depending on how big the individual wants to get.

Toning or Sculpting

Especially for women, about 2 sets of about 12-15 reps seems to be sufficient to tone every inch of your body. I like doing about 2 exercises per muscle group which will stimulate the muscle enough. However, the weight should be light enough to finish these reps but also with a good burn. If the weight is not just heavy enough the muscle will not be sufficiently stimulated. This is where a lot of women go wrong. My clients usually see me about 2 to 3 times a week for this type of training.

Training for strength and Power

Generally, training for strength is characterized by doing low reps with a heavy load (6-8reps). However there is a difference between the two. When you train for strength you are training for maximum strength in which may or not be sports related. Strength gains can be made by a 1 rep max or by sets to failure. Strength training is mainly used to determine how strong you are in a particular lift. There is really not a lot of ballistic movement or explosive movements with just strength training.

Power Training

Somewhat different but has some of the same similarities as training for strength. Power training uses a heavy load with even lower amount of reps (2-5 reps). Most of power training done emphasizes the importance of the movement of the exercise. For example, a hang clean may be performed only 3 reps to help develop power, explosiveness and speed in the legs, hips and shoulders. This type of exercise may imitate a lineman in football when he is blocking an opponent. The different types of lifts and speed at which the lifts are performed really helps to create more strength, speed and explosiveness. So with power training you not only develop strength but also a lot more. This lifts tend to be more sports specific. Lifts include: Push press, Push Jerk, Hang clean, Power clean, Snatch, Hang snatch.

I usually operate from 6:00am to 8:00pm Monday-Friday or by appointment. My sessions are either 1/2 hour or 1 hour in length.