Questions – 3/4/2012
Tyler, I read that article on Description of Heart Rate Zones. What zone do you train in? Healthy Heart zone, Fitness zone, or Aerobic Zone? Thanks, John
5 March 2012
Tyler - The only time I monitor my heart rate is on cardio and I do the Aerobic Zone.
Hey Tyler, two questions related to Cell K.E.M. 1. Why do you take it post cardio, why not just take a protein shake, or have your breakfast right after? Do you wait to to have breakfast after cardio? 2. How is Cell K.E.M. superior to just protein? I feel like i should be taking a 40g of protein right after my work rather then 1.5 scoops of cell K.E.M. which is essentially just BCAA i believe (but protein has BCAA). Thanks!
4 March 2012
Tyler - I have it directly after cardio to get the bcaa,gluamine,creatine in my system immediately about 20 or so minutes after that once I'm showered etc I'll have my first meal. IMO Cell Kem is superior to just plain whey protein because it has pharmaceutical grade glutamine,creatine,bcaa and there is zero cals also it's designed for mass and recovery plain whey protein is just protein. If you feel you should take 40g of protein instead of the cell kem then you should be doing that. I did just straight protein for years but since I'm working with Hany now he's a firm believer in getting the majority of your nutrients from whole food. Directly after my weight training I'll have 1 scoop of cell kem then 30-45 min after that I'll have a whole food meal. Branch chain amino acids are the building blocks of protein.
120 grs RAW brown rice, (60g pre and 60g post work), 60g oat RAW, and the others carbs, are saldas, vegetables, etc
4 March 2012
Tyler - Sorry man but I have no idea if that would be a good amount for your body..I'd say give it a try and see if it works that's the only way to find out.
Is it possible to grow without getting stronger every workout (i.e. heavier weight or more reps)? I change up my exercises pretty often but i dont record what i lift really, i just make sure im working to failure... i want to grow though.
4 March 2012
Tyler - Of coarse remember your not growing when your in the gym. Your growing when your resting and recovering. BUT a stronger muscle is a bigger muscle. That being said though you shouldn't switch your exercises around too much just because you won't know what's working or not. I suggest keeping some of the same exercise in your routines weekly so you will be able to gage if your getting stronger.
Whats your opinion on tanning? Do u go tanning in beds or natual sunlight? Do u think its worth it? Or do you get a spray tan before a shoot? Great website and youtube videos, keep it 100 bro!
4 March 2012
Tyler - I stay away from tanning beds and when I get sun in the summer I always wear sunblock. Tanning causes wrinkles and can cause skin cancer so those two reasons are enough for me to keep precaution to my skin. I use spray tans or the cheap tanning lotions you can get from target or walmart.
Tyler, Could you explain why you are suppose to cycle on and off preworkout supplements? Is it because of the stimulants? How long would you suggest taking a preworkout before cycling off? Thanks
4 March 2012
Tyler - There is a couple of reasons if your taking a stimulant based pre workout then I would go 8-12 weeks on and 4 weeks off just to give your adrenal glands a break and keep them fresh. The other reason is just like anything else our bodies get accustomed to supplements and build up a tolerance and won't responds the same anymore so giving your body a break from them will actually make them work freshly again once you reintroduce them to your system.
hey tyler...not gna lie, but i seldom ever work on legs. and if i ever do, its usually towards the end of my work out. some leg extensions and calf raises. i never attempted a single squat with BB, all i ever done was squats with DB. can u recommend a beginner leg workout for me please? thanks.
2 March 2012
Tyler - Gotta work those legs man! You will thank yourself later on if you start trashing them every week. Here is a basic routine that will be good for you
- Barbell Squats
- Leg Press
- Leg Ext
- Leg Curls
Hey, I wanna get rid of my lower ab body fat , is biking a good option?. Your website is cool as hell, it keeps me really motivated. Thanks dude
2 March 2012
Tyler - Biking is going to be fine but getting rid of that last little bit of fat is going to come from your nutrition.
Questions – 2/9/2012
Ty, just reffering back to my previous post but just curious as to why you said that running "burns off more muscle" than doing a stair climber? if you are working in a similar heart rate zone for the same amount of time what is the difference?
9 February 2012
Tyler - If you keep your heart rate in the same zone then there isn't a difference. I just personally prefer to do low impact because when I used to run and sprint a lot last year my hips,knees,calfs would give me problems all the time and it made my leg strength WEAK for my workouts.
Tyler - I am getting ready to start my cut in a few days and was wondering if I should be taking creatine while I cut and if so what kind? I have gotten mixed opinions when talking to people in the gym about this. I am just about ready to order some supplements and would like to know if I should add this to the list.
9 February 2012
Tyler - I would for sure keep the creatine in. It will help keep your strength while cutting down. The only thing creatine might cause is a little water retention and you don't have to worry about that until a week before you were to say go on vacation,photo shoot,competition, etc. and then at that point a week before you would stop taking it and the little bit of water will come off.
Hey Tyler, hope your doing well. I have a quick question regarding diet. I'm 18, 5'10, and 160 lbs. and have a pretty fast metabolism, and I'm trying to gain lean mass. With that said, do I need to focus on clean diet (chicken, fish, sweet potato, oats, egg white, brown rice, etc.) 100% of the time or should I allow cheat meals? If I should, how often? Thanks for the inspiration Tyler, it truly makes a difference to many!
8 February 2012
Tyler - You should still get in the habit of eating several clean meals a day but don't be afraid to have 2-3 cheat meals a week. If you see that your gaining fat quickly then back it down to just 2 and if your body can't handle that back it down to 1. But seeing that your 160lb and have a cranking metabolism I think you'll be good with 3. Just spread them out over the week. 1 at the start one at the middle and another towards the end. Also another thing to keep in mind when you have your cheats is make sure your still getting a lot of protein with it. Don't just cheat on deserts and chips and junk like that. ENJOY THE GOOD EATING!
do u recommend to take a multivitamin or single vitamin? because i had read some articles that multivitamin sometimes cannot completely absorb into the body and a waste of money .. so what's your comment on it? thx~
7 February 2012
Tyler - I don't use a multi vitamin anymore or take single vitamins. Everything you need for recovery is in Cell K.E.M. That being said before I started working with Hany I was taking Optimum nutrition multi once a day with my first meal.
Hey i added you to PSN, do you still go on?
6 February 2012
Tyler - Yeah I get on everyday. I added all my new friend req on there hit me up
Hey Tyler- thanks for the response. so after research I've determined that my body needs anywhere from 200-350 grams of carbs a day. Rice is my favorite carb and a cup of rice seems to be 45-50 grams of carbs. Does this mean I can be eating 5-6 cups of rice a day and still be getting results. I feel as if I am eating that much rice gains in bodyfat will be sure to come. When I see many nutrition logs like yours and other fitness models they are not taking nowhere near 5-6 cups of rice. Thoughts?
5 February 2012
Tyler - It depends on what your goals are right now. If your trying to build then 5-6 cups of rice will be fine however if your trying to cut down then that would be a bit much in my opinion. I suggest giving it a try for a couple of weeks and see how you respond.
Excluding your daily 40 minutes of cardio, how many minutes or hours long is your daily workout? One trainer told me that more than an hour, counting rest periods, is too long.
5 February 2012
Tyler - 45 minutes to 1 hr. the longest would be 1 hour and 15-20 minutes of so on a long leg day.
Descriptions of Heart Rate Zones
Healthy Heart Zone
The first zone is called the Healthy Heart Zone. This is 50-60% of your max heart rate. This is the easiest and most comfortable zone within which to train and is the one that is best for people who are just starting an exercise program or have low functional capacity. Those of you who are walkers most likely train at this zone. Although this zone has been criticized for not burning enough total calories, and for not being intense enough to get great cardio respiratory benefits, it has been shown to help decrease body fat, blood pressure, and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. In this zone, 10% of carbohydrates are “burned” (used as energy), 5% of protein is burned and a whopping 85% of fat is burned.
The next zone is the Fitness Zone, which is 60-70% of your max HR. Once again, 85% of your calories burned in this zone are fats, 5% are protiens and 10% are carbohydrates. Studies have shown that in this zone you can condition your fat mobilization (getting fat out of your cells) while conditioning your fat transportation (getting fat to muscles). Thus, in this zone, you are training your fat cells to increase the rate of fat release and training your muscles to burn fat. Therefore, the benefits of this zone are not only the same as the healthy heart zone training at 50-60% but you are now slightly increasing the total number of calories burned and provide a little more cardio respiratory benefits. You burn more total calories at this zone simply because it is more intense
The third zone, the Aerobic Zone, requires that you train at 70-80% of your max HR. This is the preferred zone if you are training for an endurance event. In this zone, your functional capacity will greatly improve and you can expect to increase the number and size of blood vessels, increase vital capacity and respiratory rate and achieve increases in pulmonary ventilation, as well as increases in arterial venous oxygen. Moreover, stroke volume (amount of blood pumped per heart beat) will increase, and your resting heart rate will decrease. What does all this mean? It means that your cardio vascular and respiratory system will improve and you will increase the size and strength of your heart. In this zone 50% of calories burned are from carbohydrates, 50% are from fat and less then 1% is from protein. And, because there is an increase in intensity, there is also an increase in total number of calories burned.