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August 9, 2013

Three Reasons You Aren’t Building Muscle

Far too many people set the goal to build more lean muscle mass but then fail to meet those goals because they’re missing some vital elements that keep them back from results.

Let’s have a quick look at three reasons you may not be building muscle so that you know what you should be on the lookout for.

You Aren’t Eating Enough

The very first reason you may not be seeing the muscle building results you’re after is if you’re not eating enough. Make no mistake about it, you need calories to grow and if those calories aren’t coming in, you won’t be growing.

It’s really that simple.

You must consume at least 250 calories or so over maintenance value to start to see your muscle growth rates increase.


You Aren’t Resting Enough

Next, another reason you may not be growing is if you’re not resting enough. You think the more exercise you can do in the gym on a regular basis, the faster you will see results.

What you need to know here however is that if you’re not resting, you’re not giving your body time to repair the damage. This means growth will also slow down.

Rest is a vital part of the growth process because it’s when you’re resting that your muscles are actually getting stronger.

You’re Doing The Same Workout

Finally, the last reason that you may not be seeing the muscle building results you’re after is if you’re doing the same workout over and over again.

It’s vital that you’re changing things around every few days whether it be new exercises, more weight, less rest, and so on.

It’s this change that is going to bring about better overall growth rates, so not something to take lightly.

If you’re just instead doing the same workout in the gym day after day, your body will simply maintain the status quo.

You want to get stronger and bigger, not maintain the status quo. Implement some changes and you’ll see better results.

So there you have three top reasons why you may not be building lean muscle mass. If any of these are at play for you, make sure that you make some key changes to get them resolved so that you can start moving forward.

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August 6, 2013

Top Sources Of Calcium To Get Into Your Diet

To help you build the strongest bones possible, one thing that you will want to make sure you’re doing is eating a diet that’s rich in calcium. Calcium is the primary nutrient that you need to be taking in if you want to foster strong bone growth and development, so it pays to have a good look at your current diet and identify if changes need to be made.

So let’s go over some of the top sources of calcium that you need to know about right now so that you can see whether or not you may need some adjustments.

Dairy Products


First is the most common calcium source in the human diet – dairy products. Make sure when adding dairy products to your diet you do so wisely though, choosing lower fat varieties.

Skim milk, Greek yogurt, and low fat cottage cheese will all fit the bill perfectly.

Green Vegetables

Next, don’t overlook the calcium that certain green vegetables can supply. Broccoli as well as spinach are excellent sources of calcium and important ones for those who eat a vegetarian diet to be taking in.

Since they are so low in calories, there’s really no excuse for not getting these in. Regardless of how strict your diet is, there should always be room for green vegetables.


Next, almonds are another place where calcium tends to be found in the diet.  The great thing about almonds is that they’re also going to be a good source of healthy fats as well, so you can use them to meet your daily needs while supplying long-lasting energy.

Sprinkle almonds onto your salads, bowl of cereal, or eat a small handful to take the edge off your hunger between meals.

Canned Salmon

Finally, don’t forget about canned salmon. If you leave the bones in your canned salmon when using it in recipes, this too is a perfect source of calcium.  Canned salmon is a fast and easy option for any lunch on the go and what’s so great is that it’ll also provide you with some protein as well as omega fats along with that calcium.

So there you have some of the top calcium-boosting dietary sources to make sure are in your daily menu. If you aren’t getting these in, now’s the time to start.

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June 4, 2013

The secret to achieving your sexy feminine body no one is telling you

It’s nutrition.

Over the last 3 emails, I talked about how to gain muscle, why it wont make you bulky, and why cardio is not the best way to lose bodyfat/tone.


So, this time, I figured I would drop this final pearl of wisdom…

You will not achieve the sexy female body you want by training alone.

Let me repeat that.


That’s the TROOOOF. (Can you handle it?)

Nutrition plays a significantly larger role than training does in body composition, irrespective of goal. Training sets the stage for change, nutrition makes it happen.

So what does that mean for you? If you are trying to gain muscle, you have to have your nutrition dialed in, or AIN’T NOTHIN’ GON’ HAPPEN!


Which means…YOU GOTTA EAT! And you cannot fear carbs. You need carbs to grow. CARBS ARE YOUR FRIENDS!

Now, I am NOT giving you an excuse to go all KOBAYASHI on some Ben & Jerry’s every night.

But, when consistently eating more calories than you are burning (like 200-400 depending on your metabolism), while you are regularly hitting heavy (relative to your strength level) compound lifts 3-5x/wk, your body will take the extra calories to create muscle.

Your training provides the proper stimulus, then your nutrition helps you rebuild the muscle you broke down stronger than before. RECOVERY IS EVERYTHING!

If you are thinking…. SO, you’re telling me that if I LIFT HEAVY + EAT MORE, the extra calories will go towards building the body that I want and not make me fat? YES!

You better not think you are going to gain muscle eating like a bird? NO MATTER WHAT YOU DO IN THE GYM.

You cannot gain muscle in a calorie deficit (eating less than you burn). Why? Because they are competing adaptations.


Why would the body create a metabolically expensive tissue (burns lots of calories at rest – which is why it is good for long term fat loss) when your body is not even getting enough to control its current output? That’s right…IT WOULDN’T. So stop expecting it to.

Once you gain the extra muscle you desire, burning your last amounts of fat will be easy because you will have all the extra help of some muscle horsepower to burn the fat and reveal the sexy feminine body that you have built.

So, what are you going to do now?

You have to eat a balanced diet emphasizing protein, carbs, and healthy fats slightly over the amount it takes you to maintain your weight.

An easy way to do this is have the same types of meals everyday, but the days you lift weights, have an additional meal of carbs and protein (a protein shake and .25-.5 cup of oatmeal or some dextrose works great here) which will set you up perfectly to gain muscle and recover from your work out. BOOM. EASY.

And, if you STILL aren’t gaining any weight…then you have to EAT MORE!



Learn More About Feminine Muscle



Peace, Love and Egg Whites

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July 5, 2011

Overtraining – Your Body’s Way of Saying “Screw You”

Overtraining – Your Body’s Way of Saying “Screw You”



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