Can You Eat Too Much Protein?

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So if you want to build muscle you have to eat protein right? But why? Why are people who lift obsessed with downing globs of protein powder? Well, while we may not need as much as we think, there is a reason behind getting a good amount.

If our body has an excess of protein it goes into an anabolic state, which means our body can build muscle. If we get too little protein then the muscles start breaking down as our body will take the protein from our muscles for other important body functions. In my nutrition guide I point out a lot of the essential sources of protein.

It’s recommended to eat between 1 and 1 1/2 grams per pound of body weight for protein. But while this is recommended there’s still a lot of confusion about exactly how much protein our bodies can digest and actually put to use at once.

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In addition to making sure get the right amount, you want to make sure you have a steady intake of it throughout the day. So make sure you are getting a good chunk of protein at each meal, as well as in your snacks.

You also want to make sure you are having some after your workouts, as this is a time your muscles will really be needing those amino acids to help repair themselves and ultimately grow. To learn more check out this week’s podcast.

When Is Fat Good?

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When it comes to fats, you want to steer clear of most of them as they provide little value and assist in clogging up your arteries. But there are some great fats your body can put to good use. Fat while usually looked at as a negative thing, actually does provide some benefits.

After all we need a healthy layer of fat around our organs to protect them, and it plays an important role in our bodies. In addition to protecting our organs, it helps the body absorb vitamins. It also helps us to regulate our body temperature. I talk all the time about the importance of nutrition on my website and even have courses dealing specifically with that.

Now before you reach for that bag of potato chips, there are healthy fats you should be incorporating but they are not what we typically think of.

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While you still want to moderate how much of even healthy fats you eat, some that you want to add to your list include eggs, which also give us a great boost of protein. Avocado (sorry store bought guacamole is out), but you can make some very healthy guacamole yourself.

Almond, cashews, and most other tree nuts are a great source of healthy fat that also pack a punch of protein. Olive oil and fish also give us a dosage of healthy fats that our body puts to good use.

So don’t fear healthy fat, still keep it in moderation, but your body needs those healthy sources.

2 Keys to Increase Your Lifts

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So we all want to lift more? After all we equate lifting more with being stronger and it’s how we measure whether we are making progress in that regard right? So what can we do to increase our lifting?

There are several things that will go a long way.

The first is change things up week to week. Do more reps, one week, less, the next, and less the week after. As you decrease the reps you are going to increase the amount of weight you are lifting. This keeps things different for your muscles, causing more muscle groups, when you’ve dropped your reps down so low that are maxed out for weight, start the cycle over and go back to high reps.

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When you start the cycle over you will find that you are able to lift heavier than when you first started. Continue to repeat this cycle. Ideally set your cycles up on 4 week cycles. So high reps the first week and continually decrease them over the next 3 weeks, then repeat the cycle. We are talking more about this in this week’s podcast episode.

3 Hacks to Get More Out of Your Workout

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When it comes to your workouts you want to get the most out of them as possible right? So what are some tips for the gym that will get you the best workout? For starters stay focused. It’s easy to get distracted in the gym, our phone can blow us up, or even connecting with other people in the gym can cause us to lose focus of why we are there, at Bones to Bulk we try to bring that focus back into play.

Now while neither of those things are necessarily bad all the time, when we are working out we have to get in that zone where we are pushing ourselves so that we are not just going through the motions, but really pushing ourselves. So stay focused.

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The next thing is move fast. Don’t get caught up in resting a long time in between sets and exercises. Thirty seconds to a minute is all you need. This allows you to really bring an extra load of strain to the muscles which will help them grow.

Third do the exercises you hate. The reason you hate them is because they are hard. They suck because they wear you out, and make you really work for it. That’s why they are the best ones to do. Remember the more strain, the more muscle growth.

You’ll know if you’ve really pushed yourself by whether or not you are getting out of breath and sweating. If you’re not push harder.

Why Cooking Every Day is Over Rated

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Food prep is perhaps one of those things that maybe you’ve read about, but it seems too complicated, or too much work. If you are on a fitness journey and feel that you don’t have time to food prep, you actually don’t have time not too prep.

Food prep saves an incredible amount of time. By cooking things in bulk, measuring out foods, putting them all in containers, and cooking your meals before hand, you are not only setting yourself up for success, but you are saving so much time.

When you don’t prep it’s easy to pick up some food on your way home from work, swing through a drive thru on your way to work, and start undoing all the work that you are putting in at the gym. Food is the number one thing that will get you in the shape you want to be in. I talk about this all the time at Bones to Bulk.

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Take a day that you are off and make a list of everything you are going to eat for the week and make a shopping list. Then go shopping. When you get home, don’t bother putting things away, start prepping! Cook your meats, cook soups, stir frys, then divide it all up into containers. Cut up vegetables, put your snacks in ziplocks or containers. Figure out breakfast, if you are doing smoothies, prep them, and make them the day before. Get your lunch together the night before work. In this week’s podcast I talk more about this.

Every step you can take to prep your food is going to get you one step closer to your goal. So don’t skip the prepping.

Coffee, Stranger Things, and Workouts

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It’s the number one thing I hear from people I train, or from those looking to train and gain muscle, “I just don’t have time”. What’s interesting is that these same people manage to fit in binging there favorite shoes late at night, getting some video game time in, or grabbing coffee with friends. I’m not saying any of those things are wrong to do, after all, my wife and I spent several very late night binging Stranger Things last year. But it should never take priority over your health and fitness.

In truth yes getting to the gym takes time. It takes work, and sometimes that is downright inconvenient. But not having energy, strength, and motivation is not a good alternative.

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So how do you find time? You don’t. Wait what? That’s right, you don’t. You make time. We talk about this more in this week’s podcast episode.

Trying to squeeze time in will lead to failure because if you don’t make time for it, you won’t go. You have to be intentional. You may have to get up an hour earlier and hit the gym on your way to work, or stay up an hour later and work out before bed. Or skip watching your show that you always tune into.

While it may seem hard, and in truth yes some days it is, but the return on your investment is so worth it.

 

 

 

 

Increasing Your Personal Bests

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Maybe you’ve been there, standing at the weight rack, trying to decide how much weight to add to the bar, you want to be able to say you hit a certain number, but you are worried you won’t be able to get it up. So you settle with putting on the same amount of weight you did last week, and the week before. How do you start breaking records, and increasing your lifts?

The first thing to get on your way to hitting new personal bests is changing up your routine. If you are lifting the same amount of weight and performing the same amount of reps every day week after week, how are your muscles going to grow? Eventually they are going to stifle. At Bones to Bulk, I talk so much about changing up your gym routine week to week.

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So for starters shake it up each week. More reps, less weight, more weight less reps. The first step is to keep your muscles guessing.

Second, make sure your form is on point. The more on point your form is the more you are going to work out that particular muscle, and the stronger it’s going to get.

Third, slow down your reps. The slower you perform the reps, the more strain being placed on your muscle, and so the more muscle you build.

The as thing is go for it. Now don’t do something dump and try to push way more weight than you know you can do, but while maintaining the proper form and having a spotter, push yourself past your normal limits. You have to push past that comfort level in order to hit new heights. So go for it! You’ve got this.