Ryan Bucki, ISSA-CFT

The WWE’s balance sheet will show a variety of assets, but it won’t show their biggest asset, the superstars. The WWE bolsters a main roster of over 100 active superstars. Their “developmental” brand NXT also employs another 100+ prospecting WWE superstars. Becoming a WWE superstar is one of the toughest thing to accomplish in life. Remaining a WWE superstar is just as tough.

The life of a WWE superstar takes a toll on you physically and mentally. So we were curious, how does a WWE superstar find time to maintain their physical health and their sanity. When do they find time to workout? How do they eat right while being on the road for over 300 days a year? We wanted answers to these questions and no one can answer them better than a current WWE superstar. Cue WWE superstar Erick Rowan.

A Wrestler’s Guide to a Healthy Diet

On a typical week Erick travels with the WWE for five days. He leaves his family on Saturday’s and returns on Wednesday’s. On his “off” days he spends his time prepping for the next week. This includes laundry, travel plans, and, of course, gym time. While on the road these things propose some difficulties.

For a typical person, five days on the road means at least 15 meals eating out at restaurants. Erick is no different. He does have the luxury of WWE’s catering service at televised events (Raw, SmackDown, and PPVs) but this is not offered on live events (known as house shows or non-televised events).[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”2/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]“It’s great the company offers it. They have healthy choices and not so healthy choices,” Erick told FitnessInormant.com, “but as much as we are on the road it gets old sometimes.” Erick did stay that they are welcome to take whatever they want from the catering to eat after the event but he would rather get something freshly cooked to eat after a show.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3381″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509574748318{padding-bottom: 24px !important;}”]On the non-televised events the WWE superstars are on their own. A popular restaurant of choice for the wrestlers is Chipotle. “It’s cheap, fast and easy. They can also sit out for a few hours and can eat it backstage at house shows,” Erick said, “You have to fuel the machine.” When Chipotle is not around the superstars have to try to find a healthy alternative. “I usually go the caveman diet. Eat things that can be grown, hunted or harvested,” he says, “High protein and slow burning carbs to get me through the day.”

WWE Wrestler’s Workout Schedule​

Many of the WWE superstars get access to local gyms for free. What gym wouldn’t want a famous person getting jacked inside their facility? The coolest facility Erick has ever worked out in was in Ireland at a gym that was dug in from an old railroad terminal. Now that’s a picture that’s worth a 1,000 words.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/2″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3382″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1538003736196{padding-bottom: 24px !important;}”]WWE superstars must workout for aesthetics, strength and durability. “Some weeks are dedicated to strength, others for aesthetics,” Erick told us. “Lately I have been into rehabilitation and flexibility for warmup. The book Becoming a Supple Leopard by Dr. Kelly Starrett is a life changer. Now with my most recent surgery this will become my textbook,” he said. Erick suffered a torn rotator cuff in September 2016 at a SmackDown Live event.

Working out for durability and injury prevention is a key area of focus for WWE superstars. One of the main tips Erick gives us is that you really need to listen to your body and modify your workouts when something doesn’t feel right. All too often we push through the pain when there is nothing smarter on this planet than the human body.[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”2/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]Workouts for WWE superstars vary from each individual. Some guys like to train Cross Fit. Others like Olympic style lifting. The typical workout week for Erick ranges but he tries to lift four days a week with an additional day or two of cardio and stretching. Every WWE superstar has their favorite body part to lift, “mine is chest,” Erick said. Since his injury, however, he is looking forward to more of full-body workouts and whatever his physical therapist will allow.

The WWE is filled with extremely strong athletes. The CEO of WWE, Vince McMahon, has graced the cover of Muscle & Fitness magazine for his incredible physique at over 70 years of age. This mindset does still trickle down to the roster. Erick said he has never had the pleasure of working out with Vince but says, “I heard he’s a maniac at the gym.”[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3383″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”2/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]Erick said the strongest wrestler in WWE currently is WWE superstar Big E (Big E was a former defensive lineman for the University Iowa Hawkeyes). “Big E is a beast. I used to think I was strong but this guy has a way of humbling you,” he said, “Imagine doing reps on bench with three plates on each side and you’re feeling great. Big E asks if you’re finished. You say, ‘sure, want anything off?’ He goes, ‘No leave it,’ then adds another 45 to each side for a warm-up. HUMBLED.” Erick says that current WWE superstar Cesaro is also deceivingly strong.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3384″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1547613873975{padding-bottom: 24px !important;}”]

A Wrestler’s Sleep Schedule

As you can imagine being on the road for over 300 days each year, traveling over 5 hours to the next city that you are lacking in the sleep department. Erick said that the typically WWE superstar might get, at most, six hours of sleep on house shows. Sometimes as little as three hours. “I try to get as much sleep as I can,” he said, “Most hotels kick us out at 11am though. If I get eight hours, it’s a good day.” Erick’s spot on the roster is in the mid-tier. He is one of their best big men. Now imagine if you’re in the top spot and you’re called on to do ever media appearance and every tour. Your sleep diminishes significantly.

Professional Wrestlers and Supplements​

Supplementation is key for WWE superstars as they lack sleep and their ideal diet. “Everyone’s different. I like multivitamins, fish oil, Quest Bars and ONE Bars when it comes to my favorite protein bars, Optimum Nutrition’s Amino Energy for amino acids and Isopure’s whey protein powder,” Erick tells FitnessInformant.com. After his most recent surgery he plans on incorporating collagen as well. His favorite pre-workout supplement? We’ll have to ask in the next interview.[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3385″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”2/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]The days of larger than life WWE superstars like Hulk Hogan and the Ultimate Warrior may be behind us, but Erick says that fitness is more important today than yesterday. “In those days there was no wellness policy. It’s about long-term fitness and health. I want to be able to play with my grandkids and have no pain,” he tells us. WWE’s Wellness Policy is one of the strictest drug testing programs in the country, rivaling the Olympic testing and MLB.[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_column_text]

​Importance of Being Physically Fit

For aspiring profession wrestlers, however, Erick says that you still need to take fitness very seriously. “Wresting is not about looks anymore. But being on the road 300+ days a year you have to be in-shape. Mentally and physically. You don’t have to be a bodybuilder but take respect in how you look, and it will improve the way you feel.”

WWE’s commitment to the fitness industry remains apparent today with their financial deal with Tapout. In 2015 WWE purchased an interest in the company. WWE runs fitness camps throughout the country and overseas for the general public. There are currently four Tapout fitness centers open around the country. You can purchase Tapout gear at JC Penny or online by clicking here.[/vc_column_text][/vc_column][/vc_row]

Train smart, eat smart, get healthy amounts of sleep and more than likely your (you fill in the blank) ________ level will improve.​

1. Applying stress to the body
2. Immediate decrease in performance due to fatigue (from the applied stress)
3. Recovery
4. Performance returns to the training baseline of original stress application
5. Supercompensation Phase. Adaptation from the stress occurs and pushes above the baseline.

Supercompensation Example

Let’s simplify this in an example: Let’s use a goal of lower body hypertrophy (increase muscle fiber size). The simple method to promote overreaching is to build the volume week-by-week. Let’s use a short four-week training cycle called a “microcycle”. You will perform Back Squats M/W/F for a total of 12 training sessions. Leave the intensity consistent during the microcycle so there aren’t multiple variables adjusting (for simplicity). If the goal is hypertrophy have your intensity around 70% of 1 RM.[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509573919478{padding-bottom: 20px !important;padding-left: 40px !important;}”]Week One – 2 x 10 Total Reps = 20/workout, 60/week
Week Two – 3 x 10 Total Reps = 30/workout, 90/week
Week Three – 4 x 10 Total Reps = 40/workout, 120/week
Week Four – 5 x 10 Total Reps = 50/workout, 150/week[/vc_column_text][vc_column_text css=”.vc_custom_1509573941518{padding-bottom: 20px !important;}”]You are forcing your muscle fibers to adapt to the increase in workload, in short time periods, this increase in workload will achieve “overreaching”. Provided you give yourself 48-72 hours between workouts, to allow your muscles to recover, adapt and grow. In the example above, if you are new to squatting this is WAY too much volume for you. This volume load would be directed toward an experienced lifter who has spent a good amount of time in the squat rack; performing SQUATS, not barbell bicep curls (that’s a rant I’ll possibly cover in another article…)

Blue Line – To easy of a workout, not providing enough stimulus/stress to the body. Too small of a curve on the downward slope, so not enough room for adaptation to occur. “Undertraining” occurs as there is little to no improvement.[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509574135587{padding-bottom: 20px !important;}”]Green Line – Optimal workout, perfect amount of stimulus/stress to the body, adaptation occurs and rises above previous baseline

Pink Line – To hard of a workout, too much stimulus/stress applied to the body. Extreme soreness possibly occurs, which delays your recovery, adaptation is slower causing the upward slope to flatten out, thus not achieving any improvements.

Ideal Training Results​

Train smart, eat according to your goals, let adaptation occur and your muscle fibers will grow like weeds.

Until next time, stay strong.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3377″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text]References
1 Verkhoshansky, Yuri Vitalievitch., and Mel Cunningham. Siff. Supertraining. Rome, Italy: Verkhoshansky, 2009.
2 Bompa,Tudor and Haff, Greg.  Periodization: Theory and Methodology of Training, 2009[/vc_column_text][/vc_column][/vc_row]

Really it was the uncertainty of the effect lifting weights would have on my body. Not only did I not want to look like a complete idiot in front of all the dudes, I didn’t want to end up looking like one.

Myth: You Will Look Like A Man​

These things didn’t happen overnight though! After years of doing those things consistently, I’ve definitely gained strength. At various points throughout the cycle I have even decreased my body fat. What I haven’t done though, despite even my best efforts to do so, is gain any noticeable size.[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509567143577{padding-bottom: 20px !important;}”]The bottom line is: it’s hard. It’s a strategic balance that requires the greatest attention to every detail: nutrition and macronutrients, your workouts, your supplementation, your sleep, and your recovery. You won’t be getting big and bulky in the blink of an eye just because you pick up a few weights a couple of times per week; especially as a female. It’s just not in the cards for us to effortlessly attain such a physique.​

The Weight Room​

If you’re worried about looking lost, or like you don’t know what you’re doing, don’t be. Everyone is there to lift, and to work toward their goals. Most people don’t even notice, let alone care what everyone else around them is doing! Sure, they may seem like veterans, and you’re the rookie, but everybody starts somewhere!​[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3369″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509572705890{padding-bottom: 20px !important;}”]

Gym Orientation

Want to take it a step further? Think about taking a strength class if your gym offers group fitness classes. Take what you learn in the classes with you outside the studio and build onto that foundation. Still not ready? Ask someone who works at your gym if they offer some type of equipment orientation where they’ll show you how to use whatever you’re interested in.[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509572812602{padding-bottom: 20px !important;}”]Most commercial gyms offer this type of service free of charge, and smaller gyms likely have someone who would be more than willing to show you the ropes. Just don’t be expecting them to write you a program in the process! They’ll likely just address functionality of equipment and weight room etiquette, not tell you how many sets and reps you should be doing to achieve your goals.​

The bottom line is that regardless of your fitness goals, you should definitely incorporate some type of weight training into your workouts. Whether it’s just bodyweight exercises, high repetition/low weightlifting, or Olympic lifting, there’s a place for it in your workout. Not only will it keep your routine interesting, it’ll help you add lean mass, which in turn helps burn fat. Not to mention your body will continue to burn calories for longer after a weight lifting session than it would if you were to just spend 30-minutes on the elliptical.​

That brings me to my next point…

Myth: Do Cardio To Lose Weight​

People automatically seem to think that if they want to lose weight, they need to do an exorbitant amount of cardio. The reality of it is cardio isn’t actually the answer for fat loss. Yes, there’s a place for it in your workouts, and countless advantages in terms of heart health, but we’ve been looking at it all wrong.[/vc_column_text][vc_row_inner equal_height=”yes” content_placement=”middle” column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][vc_column_text]When you work out, you’re essentially putting stress on your body. Stress as we refer to it here (appropriate amounts, of course) is the driving force behind changes and adaptations your body makes. On the flip side of that, prolonged stress, in the form of excessive steady state cardio, places the body under a lot of stress with very little benefit. Furthermore, if you aren’t also providing your body with a sufficient amount of fuel or recovery time, it’s going to take it upon itself to slow fat loss.

Put simply, that means the changes you may have seen at the beginning of your two hours of cardio per day journey are going to slow drastically as your body begins to reactively hold onto fat. This is an easy trap to fall into because we tend to think, “Well, if my progress has slowed or stopped, the only logical thing to do is increase my time spent doing cardio.” You see where I’m going with this…vicious cycle.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3371″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text]So the take away then is that cardio isn’t the optimal method for fat loss. I’m not suggesting you avoid it altogether, but don’t make it the primary focus of your workouts. When it comes to changing your body, variety is key! Yet another reason to lift weights; there are countless ways to change things up!

So it’s time to broaden your horizons! Do a little research, ditch the elliptical, find a type of lifting you enjoy and get to it! Be confident and don’t be afraid to ask for help. It’s not as scary as you think, and I promise you won’t wake up one day looking like the Hulk. What do you have to lose?!​[/vc_column_text][/vc_column][/vc_row]

Set Goals

1. Write down your goals. Place them somewhere so they hit you in the face – reminders in your phone, on your bathroom mirror, etc. Have a nutrition based goal? Place your goal sheet in the kitchen so you see it when you are cooking or grabbing that extra snack before bedtime that isn’t necessary.
2. Set a date. You have to set a time table on when your goal needs to be accomplished. Your goal cannot be achieved “whenever it happens.” A firm date is required.
3. It has to be YOUR goal. Seems obvious but if you are chasing down a goal that someone else wants you to achieve then you are not going to have the passion and desire to push through the difficult and challenging times as you are striving to reach the goal.​

You have to hold yourself accountable if things aren’t going well or if they need to be adjusted. Life happens. Jobs get in the way, kids get sick, you have inconsistent sleep, travel and the list goes on. It happens. Make program adjustments and continue toward your goal. “Small” victories are victories. They are worth celebrating on your journey toward your goal. Reward yourself on your path to a better you.

Train with a Partner Who is Motivated

They provide you with a spotter when you are trying to hit a big lift (which will happen more often when you start following these steps). You can learn from each other in a variety of ways with nutrition and mobility to assist recovery to a training idea sounding board to bounce ideas off of.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3362″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509562932738{padding-bottom: 20px !important;}”]

Do Not Be Afraid to Change Your Training Routine

Example: If your goal is to improve your back squat from 250 pounds to 300 pounds while maintaining your current body fat levels in six months, then your journal should keep track of every squat session sets/reps/intensity and check body composition one time a month.​

It can be that simple, it doesn’t need to be a time intensive part of your day. Keeping a journal makes the process rewarding for you as you evaluate your progress toward your goal of dominating the world with fitness achievements.[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509565202057{padding-bottom: 20px !important;}”]

Take Pre/Post Photos or Performance Measures

Performance Tests – If you are focused on improving your strength levels, fitness levels, 10k time, core strength or mobility then try these tests—Take circumference measurements of upper arm, chest, hips, waist, thigh and calves. Broad Jump or Vertical Jump to measure your lower body power. Plank holds for time. Farmers Walks with dumbbells where the total weight matches your bodyweight and see how long you can walk.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3365″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text]

Place “Exercise Time” In Your Weekly Schedule​

Schedule it, just as you would for work, kids and errands….and stick to it. If you had a meeting scheduled with your boss would you skip it just because you didn’t feel like attending? Make it routine, make it a habit. Long term success won’t happen if you only workout when everything “feels great”. If it isn’t scheduled then other things during your day will pull you away from having your “YOU time”.​

However, socially drinking every weekend and binge drinking on weekends prohibits our muscles from developing into the spectacle we all strive for.

Why is that? What does alcohol have a negative effect on muscle development. Why do we gain weight when we drink? Why do we become fat? These are all questions I set out to find the answers too. Some of the facts might surprise you, but nonetheless they are interesting points to keep in mind when you decide to hit the bottle.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3356″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509561486817{padding-bottom: 20px !important;}”]This article is not meant to be prude by telling you not to lift and drink. We’d much rather you lift and drink than drink and drive. Fact. What we want to accomplish with this article is to educate you more on the effects alcohol has on you and your goals of gaining size in the gym.

Alcohol has two major effects on your body. The first is the effect it has on weight management. This can be a combination of your metabolism and your caloric intake. We will address both in a moment. The other is the effect it has on muscle development. The combination of these two effects can make for an unhealthy person, and ruin your goals of gains in the gym.

Weight Management

Alcohol has two major effects when it comes to your weight: your metabolism and your caloric intake. Many people assume just because you drink you are bound to gain weight. This is not entirely true; however, statistics show this is the case more often than not. Let us discuss the facts regarding alcohol and the effect it has on your weight management.

Metabolism

If I took a poll of 50 college students and asked them what they thought alcohol does to their metabolism I would bet a solid hundred dollar bill the majority of them would say it slows down your metabolism. One might think that given the fact that many of the people we associate with who drink in large amounts tend to be overweight and out-of-shape. The fact is alcohol does not slow down your metabolism, it just changes the way your body burns calories.

Alcohol is considered an empty calorie. This means there is no nutritional value in an alcoholic beverage, but there is approximately seven calories per gram of alcohol. You body has made a decision that it would like to burn all these calories from alcohol before it starts on the other calories and fats in your system.[/vc_column_text][vc_column_text css=”.vc_custom_1509561506933{padding-bottom: 20px !important;padding-left: 40px !important;}”]EXAMPLE: You eat a cheeseburger basket with fries and have four PBRs. Your body will burn the calories from the PBR before it changes its attention to the calories, fats, and carbohydrates of your burger basket.[/vc_column_text][vc_column_text css=”.vc_custom_1509561525475{padding-bottom: 20px !important;}”]So your overall metabolism doesn’t slow down, but the way your body metabolizes fats do. According to the Clinical Journal of Clinical Nutrition if you consume approximately two drinks, your body’s fat metabolism slows down by roughly 73%. That’s because your body is working on metabolizing the calories from those two drinks before anything else. Alcohol is not a fat gainer, but more-so a fat suppressor.

Caloric Intake

The second part of weight management comes in the form of caloric intake. One either over indulges when it comes to calories when drinking or they severely under indulge. I have experienced both of these before.

If you think about the nights where you’ve went out and hung one on, and you get in late at night, the first thing you typically do is head straight to the refrigerator, right? Think about all that alcohol you just drank. Think about that food you ate PRIOR to drinking all this alcohol. You body is working so hard to burn the calories from the alcohol that it still has not gotten to your meal from earlier in the night. Now you’re going to stuff your face at 2am in the morning and add even more calories, fats and carbohydrates to your body.[/vc_column_text][vc_row_inner equal_height=”yes” content_placement=”middle” column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3357″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][vc_column_text]More often than not people will over consume calories on days that they drink. It’s not too often you don’t feel starving at the end of the night after a night of drinking. A study by the National Institute of Alcohol Abuse and Alcoholismrevealed that men consume, on average, 168 more calories per day when they have at least one alcoholic beverage than when they don’t. There are 3,500 calories in one pound of fat. If you do the math and you drink, on average, four nights a week that would be about 35,000 extra calories which would be about 10 pounds gained.

The other flip of the coin is that you don’t eat enough when drinking. I have been there too. Going all day without eating and only drinking. Just as bad is waking up with a hangover and skipping every meal because you don’t feel good. Not getting the calories your body needs will adversely effect your gains.[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509561670867{padding-bottom: 20px !important;}”]The type of alcohol you choose to drink has a huge barring on your eating habits. Beer, for instance, is bitter and releases GLP-1 which is a hunger suppressant. So when you drink beer, research shows, you consume less food than you would with red wine or mix drinks. Red wine contains histamine which increases your appetite. There is more science here but we won’t get into it.[/vc_column_text][vc_column_text css=”.vc_custom_1509561640526{padding-bottom: 20px !important;padding-left: 40px !important;}”]Beer/White Wine < Red Wine < Mix Drinks[/vc_column_text][vc_column_text]The combination of your body’s metabolism burning fat slower, and you over indulging while drinking will cause you to gain weight, even get fat. Even under eating will cause your muscles to shrink as they are not getting the proteins and carbohydrates they need. If you must indulge while you drink pick something high in protein and low in carbohydrates and fats. This will reward your muscles with the protein needed but not store the fat and carbohydrates while your body is too busy burning the calories from alcohol.

Muscle Development

Alcohol effects your muscle development in many different ways. We intentionally told you about some when it comes to your caloric intake above. Other ways in which your muscle development in halted is that alcohol decreases protein synthesis, decreases your body’s production of testosterone and human growth hormone.

Protein Synthesis

Protein synthesis occurs when your muscles experience micro tears from training. These micro tears are then repaired through protein synthesis which leads to muscle building. Protein synthesis can be lowered in your body by as much as 20% due to alcohol by three main reasons: dehydration, lack of nutrients, and lowering of your body’s testosterone levels.

Alcohol is a diuretic which means it causes dehydration. When you drink you become dehydrated. Having your muscles hydrated is a vital part of protein synthesis and muscle building. During drinking your muscles begin to lose the water levels in your muscles to hydrate the rest of your body. This makes it much more difficult for protein synthesis to occur and for your muscles to build.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3358″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509561789195{padding-bottom: 20px !important;}”]Alcohol has a negative impact on your body because it blocks nutrient absorption. Your body, and your muscles, need nutrients to stay healthy. Your muscles need nutrients to perform protein synthesis. Important nutrients like calcium, iron, magnesium and potassium are blocked from being absorbed. These nutrients are key to muscle contraction, recovery and growth.

Lowers Testosterone Levels

Contrary to popular belief when you get drunk you are not untouchable. In fact, you become less of a man when you drink alcohol. Numerous studies have shown that at your most intoxicated state your testosterone can be lowered by 25%. Lower testosterone means lower protein synthesis. Testosterone is key to muscle building.[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][vc_column_text]I think many people will agree with me that the more men drink the more frequent they put on their beer goggles. They are constantly on their phones, scrolling through their contacts to see who might be a good option for a booty call that night. But why? Didn’t I just say that drinking lowers your testosterone? So why would a man become more aroused when drinking?

When your testosterone levels start to dip due to alcohol consumption your body releases a hormone called luteinizing, or LH to attempt to raise your testosterone levels back up. LH does not actually raise your testosterone levels, but your body thinks it does, so it continues to release this into your system the more you drink.

LH is just as responsible for arousal as testosterone. So the more you drink, the lower your testosterone and the higher your LH thus making you horny. Men, this is where you should pay attention, just because you are in the mood for that kind of action, your testosterone level begs to differ. This is where many men suffer from WD. I will let you figure that out.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3359″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text]The last thing to note is alcohol not only lowers testosterone, but studies have indicated that it actually raises the levels of estrogen in your body. You ever see a guy who drinks too much and starts to develop man boobs? Yep…this is why. You’ve been warned.

Lowers Growth Hormone

Growth hormone is essential to protein synthesis, thus essential to your gains. Maximum release of growth hormone occurs during sleep. Numerous studies have shown that consuming alcohol in large quantitates adversely effects your quality of sleep, thus reducing your growth hormone. Alcohol raises your adrenaline while reducing your melatonin giving you a lower quality of sleep and less release of growth hormone. Translations: you’re missing out on gains.

Tips to Live By

I am not saying in order to gain size you need to give up drinking. You don’t. You just need to be smart about what your drinking, when and how much if you really want to focus on those gains inside the weight room. Here are some valuable tips to consider when you go out for a night on the town:

1. Drink Water
   Drink plenty of it before you go out. Drink water during your night of drinking. For every two drinks have a bottle of water. Before you go to bed make sure you drink at least three to four glasses of water. This will keep your muscles hydrated allowing protein synthesis to occur.
2. ​Eat Proteins, Avoid Fats and Carbs
   Your body is going to metabolize the carbohydrates from the alcohol first you don’t want fat and carbs stored in your system. Eat a meal that has lean protein so your muscles can feed while you get tuned up.
3. Don’t Over Drink
   Studies have shown that a method to drinking while not effecting your gains or your next day performance is to only consumer .5 grams of alcohol per ever 2.2 lbs. In a typical alcoholic beverage there are 14 grams of alcohol. So a 200 lb person could have about 3.25 drinks.
4. Don’t Drink on Non-Training Days
   Drinking has an adverse effect on muscle recovery. If you trained hard in the morning you are going to do yourself a disservice by drinking that night while your muscles are trying to recover.
5. ​Take A Multi-Vitamin Prior to Drinking
   Alcohol blocks nutrient absorption in the body. Take a multi-vitamin prior to going out so your body can absorb as many nutrients as they can.
6. ​Eat A Big Breakfast
   Feed your muscles in the morning. They are hungry. Most people skip this meal after a night of drinking because they are hung over. Don’t do it. Your gains will suffer if you don’t eat.
7. Take ZMA and Glutamine
   Take ZMA and glutamine once you wake up. The ZMA will help increase your testosterone levels back to normalcy and the glutamine will help decrease catabolism.

Let’s kill two (or more) birds with one stone. In a society where “slouching” with “rounded shoulders” is accepted as the norm, let’s put some focus into how to counter-balance bad posture and to increase your back strength. A strong back is necessary for good posture during your normal daily activities. It is also essential so you can squat and deadlift heavy weights without folding up like a chair.

Pulling Your Bodyweight

You have to be able to control your bodyweight before you start throwing around massive amounts of weight. Not having body control will lead to bad technique which will limit your gains or even worse… injury.[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][vc_column_text]Inverted rows are a great place to start. Pulling your body upward in a horizontal position forces you to engage your glutes, hamstrings and erector spinae along with all the major upper body back musculature. You can progress by lowering the bar height as you increase strength.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3325″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509498402098{padding-bottom: 20px !important;}”]Pull-ups are excellent. Both pull-ups and inverted rows are better than lat pull downs in my book. If you have been doing three sets of the same number of reps of pull-ups for as long as you can remember, add a weight belt or weight vest, try a thicker bar to challenge your grip strength or adjust your hand position. Do something different, just make every rep difficult.[/vc_column_text][vc_custom_heading text=”Dumbbell and Barbell Rows
” use_theme_fonts=”yes”][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][vc_column_text]These free weight exercises should be a regular in your program. Go hard and go heavy to get dense, massive back musculature. If you want to build “strength” you need to lift heavy. Doing three sets of twenty reps alone won’t get it done.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3326″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509498408163{padding-bottom: 20px !important;}”]

​Traps

Nothing makes you look more badass than having thick, chiseled traps. Barbell low pulls, hang cleans, hang snatches and even deadlifts are terrific for trap development. Including Olympic lifts into your workouts will add a new stimulus to your back and hips to greatly improve your strength levels (please have a certified USAW or CSCS strength coach to assist you in how to progress safely).[/vc_column_text][vc_custom_heading text=”Front Squat Walkouts” use_theme_fonts=”yes”][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][vc_column_text]This activates your core, erector spinae, thoracic muscles and everything from your toes to your eyelids. Build up to performing 110%-130% of your one rep max (1RM) for back squats. You will take baby steps forward and backward in the squat rack not allowing the bar to tip right/left, while keeping your shoulders and hips level at all times as you brace your core as if you are awaiting a Floyd Mayweather Jr. punch to your stomach. One hidden benefit of this exercise is that it prepares your core and spinal erectors to carry heavier weight than what you can squat. So when your legs get stronger, your core and spinal erectors are strong and prepared for the ride and won’t hold you back from setting that new PR. Boom.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3327″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509498747284{padding-bottom: 20px !important;}”]

Carry Heavy Things

Suitcase carry, farmers walks and waiter walks are three of my favs. This does four things:

1. Improves your grip strength
2. Improves your core strength
3. Improves your shoulder strength
4. Strengthens any imbalances you have right/left

It challenges your total body to strengthen equally to minimize risk of compensating or having a dominant side. Your body breaks at the weakest link; areas of weakness will show up when you do single arm carry’s and start comparing right versus left. Correct these imbalances to keep your gains skyrocketing so you avoid plateaus.[/vc_column_text][vc_custom_heading text=”Rest and Foam Roll” use_theme_fonts=”yes”][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”2/3″ column_border_width=”none” column_border_style=”solid”][vc_column_text]When you work fatigued muscle, it can’t grow and get stronger. Eat healthy, use a foam roller, get a lot of sleep and let your hormonal system lead you to new gains.

Until next time, stay strong[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” centered_text=”true” background_color_opacity=”1″ width=”1/3″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3328″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][nectar_btn size=”medium” open_new_tab=”true” button_style=”regular-tilt” button_color=”Accent-Color” icon_family=”fontawesome” url=”https://www.amazon.com/gp/product/B00XM2MXK8/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&tag=fitneinfor-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00XM2MXK8&linkId=8f09304bf237cd1aac7b1a1bdbdcd3d6″ text=”Click Here for Lowest Price” icon_fontawesome=”fa fa-share”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]