Take this supplement and build, lose, gain, shred…..
Supplement A, B, C and D can help you…….
Supplements, a multi-billion dollar industry, just mention the word and, WOW, you will open yourself to a lot of opinions and belief systems. Love them or hate them, there is a need for supplements no matter the goal. Does that mean you need every single product that is made? NO!! Remember supplements are just that something to help supplement into your meal and training plan. When beginning a new training program or meal plan, if your first thought is: “What supplements should I take,” you are doing it WRONG!
As for Wild Will and my current transformation, I’m keeping the supplements down to only the necessities. This is a fairly new development, I used to be all about supplements, taking everything under the sun that I read may work. Fun fact friends, you know what works to build lean muscle tissue and achieve my goals TRAINING!!! Upon discovering that knowledge (per the wise teachings of Coach Steve, Dr. Layne Norton and Jeremy Loenneke) I have cut back, way back, on my supplement intake.
My current supplement program includes (more…)
How are you guys and gals doing?
I’m doing well. Today I want to take a quick look at my current training program. I’ve been getting a lot of questions about my current training program. Although I can’t give you all my secrets yet; I can at least give you some quick insight into some recent changes. Let me be the first to get you excited about the fitness programs that Coach Steve is working on. I have been through two of his new workouts and they are brutal, amazing, hard, rewarding, challenging and, of course, just all around Fitastic. They are truly like nothing I have ever experienced. During the first workout I commented that although my ego didn’t need a beating, it sure as hell took one!
Let’s focus on some specifics now:
Duration: My workouts last no longer than an hour. Occasionally they will last an hour and 15 minutes, but that is only if my split that day contains three muscle groups.
Split: Every week Coach Steve sends me a new split. It changes from week to week (which is great because it always keeps me guessing). There are some standard splits now and then. For instance, one day I will do Chest and Triceps or Back and Biceps. Then there are my favorite days where I do Quads and Triceps. The main goal is to hit all major muscles groups at least twice per week and have one full day of rest.
Cardio: Right now cardio is not our main focus. Occasionally I do a 15 minute cardio session on the stair climber before hitting the weights. That, however, is only when directed by Coach Steve. Since we are only focusing on building lean muscle tissue and mass, cardio doesn’t play that major of a role.
Weight: In this “bulking” phase (or lean muscle tissue phase) we are hitting the weights pretty heavy with a consistent rep range between 12 and 15 reps. However, we do throw in drop sets and super sets to really dig deep into the muscle fiber and get a great burn going.
That is all I can give you guys right now. As new programs come through, and Coach Steve and I continue to push the boundaries, I will give you more details in regards to the specifics of my workouts.
Remember, whatever the goal or whatever the workout is, just make sure that you GO HARD and KILL IT every time. Coach Steve always tells me to make sure that I am the hardest working person in the gym and to not let anyone out work me. Now I am telling you the same thing. Let no one in the gym out work you. Let no one dig deeper or push harder than you. You are there to destroy that workout, so don’t let anyone get in your way.
As always please post your comments on my Facebook page Wild Will Wilson Athlete. For up to the minute updates follow along on Twitter and Instagram @wildmanwill84
Take care my friends, stay positive and give everything 100% effort.
Get Some Motivation
Motivation: a psychological feature that arouses an organism to act towards a desired goal and elicits, controls, and sustains certain goal-directed behaviors. It can be considered a driving force; a psychological one that compels or reinforces an action toward a desired goal. Motivation is the purpose or psychological cause of an action.
What is your motivation? What do you think about or envision when you wake up in the morning? What fuels you to live a better way of life or lift that extra weight? What pushes you to go the gym when you are tired and really don’t feel like it? Think about that while you read along.
My motivation doesn’t come from looking at one picture of current top physique athlete, or watching just one weight lifting video on YouTube. My motivation comes from those who told me, “You cannot do this.”
Yes, I do follow top physique athletes to help my motivation levels; and yes, I will watch a YouTube video here or there. That all helps, but when I am down and out and feel like I cannot do this much longer, I think about the people who told me I cannot do this. I think about those that tell me I will never achieve my goals. I take their hate and negative words as fuel to my fire and drive.
As an example, when I first started working with Coach Steve at Fitastic, I told a bodybuilder at my gym that I was going to be competing. He looked at me and laughed and said (more…)
Parchment-Baked Halibut With Pesto, Zucchini, and Carrots
Prep Time: 20 minute
Cook Time: 15 minutes
Yield: 4 servings (serving size: 1 parchment packet)
- 4 (12- x 18-inch) sheets parchment paper
- Cooking spray
- 4 (6-ounce) halibut fillets
- 1/4 cup commercial pesto
- 1 cup shredded carrots (2 medium)
- 1 cup shredded zucchini (1 small)
- 3/4 teaspoon salt, divided
- 1/2 teaspoon freshly ground pepper, divided
- 4 teaspoons olive oil
- 4 teaspoons dry white wine
Stubborn Calves No Longer
Who else has stubborn calves that refuse to grow???
Calves require a large variation in training styles in order to grow as mentioned several times here at Fitastic. Because the calves are constantly under tension every time we take a step we need to create more of an overload on the muscle group to induce growth. 3 sets of 12 at the end of your workout (if that) just isn’t going to cut it.
Try moving your calf training to the start of your workout when you are fresh and can handle those heavier weights.
Mix it up everyday by changing from heavy for minimal reps (4-6), light for maximum reps (50+), and remember to change the angle of your feet (toes in, toes out) to work the inner and outer heads of the calf muscles.
What The Fish?
Researchers worldwide have discovered that eating fish regularly – one or two servings weekly – may reduce the risk of diseases ranging from childhood asthma to prostate cancer. Fish is low in fat, high in protein and an excellent source of omega 3 fatty acids.
Sources of omega-3s can be ingested either through fatty fish or supplements. Though natural fish consumption is thought to be the best because of the additional nutrients it provides your body, either method of consumption will produce positive results on your long-term health. Fatty fishes should be eaten at least twice a week to bring the following benefits to your body: (more…)
The Fitastic Journal-Wild Will’s Review
Hope you guys are all doing well and your training is going fitastic! It’s been an odd week for me; I have a lot on my mind. From work, to training, to the future there are a lot of potential changes coming my way and only time will tell exactly what is in store for me. So with that let’s dive into my review of the Fitastic journal.
I have seen a lot of different journals out there. All the gyms I have worked for had their own version of a journal. You can purchase them at any nutritional store or a book store. But like most things not everything is created equally. The journal that Fitastic has created is by far the best journal that I have laid eyes on. It is simple to track your foods and your workouts (and trust me the easier it is to track, the better). There is also a great amount of useful information in the journal. There are calculations to find the right amount of calorie intake, excellent nutritional information, and workout advice. Needless to say I am very impressed with the Fitastic journal. I’ve been using it for a few days and it is working out perfectly. So be sure to pick up yours at the Fitastic store; trust me guys you won’t regret it.
Here are some highlights
- 50 detailed pages of extra information on training and nutritional choices
- easy to use dietary tracker with columns for protein, fat, carbs and sugar
- weekly planners and progress charts
- detailed fitness logs with room for notes and comments
- favorite food tracker
Stay tuned for Wednesday’s blog which will focus more on training continuing with our summer of strength. As always get up to date posts on the Wild Will Wilson Athlete page on Facebook and @wildmanwill of Twitter and Instagram. Thanks for reading my Sunday edition. Now get out there and train your ass off!
Fitastic steps to get past any exercise plateau!
Maintaining a consistent and intense fitness routine definitely shows its rewards, however what do you do when you hit that proverbial plateau that your body and mind must break out of? Take any of these solid and simple recommendations to revamp you to top peaked performance!
1. Take A Planned Recovery Week of Rest. Give your muscles proper time to rebuild and repair. Your body will thank you…
2. Post-Failure Heavy Overloading Method; On your last set if you haven’t beaten your personal best weight and reps, you will rack the weight, rest for no longer than 20-25 seconds then pick it back up and pump out as many more as you can.
3. Drop Sets- If you have reached failure on an example set of 8 reps and want to further fatigue the muscle group to try stimulate new growth, simply have a lighter set of weights ready to go and jump right into another set to failure. (more…)
What You Should Know About Fat Burners
Nearly all of the advertising you see on television and in the magazines for fat-burning supplements greatly exaggerates their effectiveness. “Take a pill, go to bed and wake up skinny- It’s magic!” That pretty much sums up the marketing strategy of most supplement companies today. Here’s the cold, hard reality: There is no magic pill that will just “melt” away fat and never will be! Even if such a pill really existed, you would only be addressing the symptom (effect), but not the cause.
Body fat is a symptom (an effect). If you want to get rid of body fat, you cannot merely treat the effect. Instead, you must trace the effect back to its cause and treat the cause. The cause of body fat is inactivity and poor nutrition. Until you increase your activity and improve your nutrition, no supplement or fat burning pill will ever help you in the long run. A sound nutrition program combined with weight training and aerobic exercise maintained for life is the only way to burn fat and keep it off permanently. (more…)
Prep and Meal Plan
I’ve been getting a lot of questions regarding what I eat on a daily basis. So I posted a few pics of the foods that I eat and my current meal plan. Pleae feel free to ask your questions on the Face Book page.
This is my current meal plan. Be sure to organize your meal to stay on top of what goes inside your body. (more…)
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