So to build muscle it’s just a matter of lifting weights right? Wrong. If you just lift weights but do nothing to change your diet you will see very limited results. Now nutrition doesn’t have to be rocket science. Somewhere between macros and busting out a calculator you may have seen some very complicated formulas for adjusting your diet. But it doesn’t have to be that hard.
First thing you have to do is figure out how much you should be eating each day. There are a ton of free calorie calculator apps that do this. My Fitness Pal is a great one. Plug in your info and it will tell what you need to be eating either to gain weight or lose weight. Now that you know this, you have to start tracking your food. The app I mentioned above allows you to plug in the food you eat and calculates your intake.
So now that you know how to track the numbers, what should be eating?
Cut out the crap. No sugar, white flour, empty cereals, soda. Cut the fast food, the eating out. If you want to bring change to your body you have to start eating differently.
Stick to whole wheat breads, and grains, brown rice, whole grain oats, lean meats like turkey, chicken, and fish, eliminate red meat. 1% or less milk or almond milk. Tree nuts make great snacks, along with healthy options for granola bars.
Don’t be afraid to make the necessary changes. Part of the Bones to Bulk mentality is that you are not eating to satisfy your taste buds or your gut, but to build your body for muscle, strength and overall health. To look and feel good.
You’ve got this.
There is often questioning on whether someone should lift weights when trying to lose weight, or if someone just wants to tone should they lift? Well that’s what this video is about.
Building muscle is not an allusive and unattainable thing. The biggest reason why some find it hard to build muscle is two-fold. Two of the most common mistakes I see is that someone quits after only a couple weeks because they don’t see much change. And second there is no change in diet.
First off, consistency is key in the gym. You are not going to get the results you want in a couple weeks. Depending on where you are starting it may take a year, two or three. But rather than looking at this as an eternity, think of it this way. If you don’t start, a year from now you will still be wishing you did. It is a process, and change does not happen overnight. Stick with it. Routine should be your best friend. If you are lifting weights four days a week for a year and eating right then you are going to see results
For food, you have to change your diet and eat for a healthy strong body. Many of us already know a lot of the foods we shouldn’t eat. We have to replace our unhealthy foods with healthy foods. And once again we have to stay consistent with our diet changes.
As I said earlier this is a process. I’ve been working out for over seven years now, and I am still working towards goals and learning new things. So don’t think about the time, just know that you can make a decision today to start fresh. You’ve got this.
Building muscle isn’t rocket science, it doesn’t have to have crazy formulas or impossible plans. It takes working out and eating right. To maximize your weight gaining workouts. Split your muscle groups up into different days. Example Chest and Triceps on Monday, Back and Biceps on Tuesday, Rest on Wednesday, Shoulders on Thursday, and Legs on Friday. Your muscles truly grow when you are resting. By breaking up your workouts like this and giving yourself a full week in between muscle groups it allows those muscle to heal and “grow” before you make them work hard again.
As far as reps go the old age saying about how light weight and a lot of reps tones, while heavy weight and low reps builds muscle isn’t really true. There is not much difference between the two. Pick a rep range that challenges you 12-15. I really like Microcycles which keeps your muscles in a state of confusion, but this is another subject entirely.
When doing your sets, be sure to hit your intended repetition range. So if you are going for 12 and are using so much weight that you can only do 8 each time, then you need to drop your weight. In contrast if you set out for 15 and are hitting 15 every time with no problem, then you need to increase your weight.
When starting out for the first 7-10 days you will have soreness in your muscles, this is normal. If you ever experience a sharp pain stop immediately and consult medical help, but soreness afterwards is normal.
As far as food we will touch more on that in the next blog for foods to build muscles, but for starters you do need to get some protein powder if you have not already done so. It is indeed the building block for muscles.
Can building muscle help you lose weight? Absolutely. For every 10 pounds of fat you burn 500 more calories each day. Added up over a week you have burned 3500 extra calories. This puts your body in a deficit. Which leads to you losing one pound per week.
Now as you begin to gain muscle right off the bat you won’t see much change in your weight. Sure you are going to be losing fat, but gaining muscle will result in not many changes to your scale right off the bat. But stick with it. This is a process. It doesn’t happen overnight.
So keep lifting, this is going to change you. You will get those muscles you want and lose the fat. And as you do lose the fat, those muscles will start popping.
Workouts are important. As you build muscle you are naturally going to burn more calories. You can’t bulk and gain muscle by eating chips and pizza. You’ve got to eat for your muscles. They need good clean and wholesome food, rich in natural carbohydrates and protein, and yes even a little fat from natural and good sources like almonds and other tree nuts.
You can do all the crunches you want in the gym but if you don’t eat right that six pack is not going to shine through.
Get rid of the white flours, the sugars, the fake cereals, the red meat, the soda, the sweet tea. Replace it with good clean meats, fish, chicken, turkey, brown rice, whole grain oats, whole wheat breads and pastas. Veggies and lots of fruit in whole form. I cannot stress diet enough. This will not only get you fit, but healthy. While we do want to gain lean muscle we also want to build lifelong health so that we are physically fit and healthy.
Mondays can wear you out. I know they get to me sometimes. But you have to work through it. Monday sets the tone for your week, so whatever it takes, and however tired you are get to the gym. If you have to miss a day miss Tuesday or Wednesday but don’t miss Monday, because then it’s too easy to give in to missing the next day.
You deserve better than missing Monday you deserve to be the best version of you which means working your ass of sometimes.
So when the excuses are flying in your head, grab your gym shoes, lace them up and don’t give in. Kick butt, because you’ve got this.
It’s Sunday, time to prep for the week, plan your meals, and go into the week strong. Also for me it means a little bit more time in the gym. If you struggle with having time to make healthy meals, then definitely take advantage of your days off to prep. You can pre-cook foods, or just prep it and have each meal of the week ready to throw in the crockpot each morning. You’ve got this.
One of the most important aspects that Bones to Bulk teaches, is how much speed and form can be the difference between lean muscle gains, and no gains, or worse, injury. It’s critical to be aware of every single rep.
Eating right is the hardest part of staying on top of your fitness goals. But healthy doesn’t have to be gross, and it’s really a matter of getting your mind around the fact that eating out, and what “appears” to taste good, is not good.
A new meal my wife got me hooked on is simmering up some kale with quinoa and adding some salsa and chicken to it. Great protein packed meal that is great tasting and great for you.
Don’t make eating harder than it has to be. Eat simply, eat fresh, eat good whole foods. You’ve got this.