Why Are You Not Losing Body Fat?

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When it comes to food and getting in shape, one of the things that continually comes up are cheat meals. So what is the truth about them? Do they really effect your ability to gain muscle mass? Do they help you to lose body fat? Should you have regular cheat meals? There is tons of material out there that you need to eat crappy food in order to “shock” your body back into fat burning and lots of other nonsense (yes that’s nonsense).

But who wants to go forever without occasionally indulging or treating themselves to a night out or to a get cookout, right? But before you just go diving in and start shoveling down the hot-dogs and pizza like the zombie apocalypse is about to happen hold off.

There’s two elements to this if you are striving to gain lean muscle mass. The first is, don’t even think about getting in a cheat meal if you are just starting out on this journey. It takes time to build healthy habits and you don’t need to derail yourself right off the bat with a cheat meal that may lead you down a dangerous path. So if you are less than 6 weeks in, try to avoid a cheat meal.


The second main element here is not getting too overboard with a cheat meal. For instance let’s say you want to go to your favorite restaurant and are scanning the menu. Rather than opting for the 8 oz rib-eye with fried onion rings on the side, maybe grab the grilled chicken with a baked potato. It’s still going to be good, but a better option. You can have an enjoyable meal and it still not be terrible for you. I talk about this more in this week’s podcast episode.

Also think of it in the terms of a must have meal rather than a cheat meal. In other words only go for it if you absolutely must and can’t resist eating something from your old diet, but if you are feeling good, don’t just turn to a cheat meal, because it’s cheat night.

You are getting to eat healthy nutritious food that is packing on the lean muscle, so don’t view it that you need a “cheat” from that. Be smart about it, and be sparing with it, your muscle gains, and low body fat composition will thank you. I just wrapped up a 5 day nutrition video series over in our Bones to Bulk Facebook group, you can check out those here.


When Is Fat Good?

“sliced avocado” by Thought Catalog on Unsplash

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.

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.

How to Stick to Your Fitness Goals


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Starting sometimes is easy. We start new routines, new diets, and new workouts. We buy new workout clothes, get a gym membership. What happens a month, two months, or twelve months down the road. Well I hope you stick with it. But in reality it’s easy to quit, to give up and not see it through to the end?

Why is this? Because it’s easy to lose sight of the goal. It’s easy to forget why we started and only remember how it used to be easier. How we didn’t used to have to work or try so hard.


Photo by Bence ▲ Boros on Unsplash

So how do you keep that fire going? How do you stay motivated when you feel like throwing in the towel? You remember your why and you push harder.

In my last blog I talked about writing down your why. Why you want to get fit or workout. That’s the firs step. The next step is to remember your why. Write it down on post it notes, put it on your dash in your car, on your bathroom mirror.

When you wake up in the morning tell yourself your why. Constantly remind yourself. This coupled with building your routines and habits is going to be the biggest aid to you in your journey.

Because at the end of the day it’s just you, doing this to push yourself, to make yourself stronger. So remember your why. Let it guide you and push you.

For more on developing your why, check out this week’s podcast.



Making the Impossible Happen

building muscle
Photo Credit: Arya Aiai, https://www.flickr.com/photos/aryaziai/

So maybe you’ve met with some failure in your fitness goals. Maybe you are tired of starting and failing. Maybe you think it’s impossible for you to lose weight, or to gain muscle and bulk. But let me tell you something. It’s not impossible. Is it easy? No but it’s possible and it’s worth it.

From way back when, we as humans have always wanted to better ourselves. There’s nothing wrong with that, and we should always strive to better ourselves, both mentally and physically.

bones to bulk
Photo Credit: Arya Aiai, https://www.flickr.com/photos/aryaziai/

There are several reasons fitness journeys can fail. Two big reasons are that we put all our faith in a diet. Diets don’t work. They are set up for failure so that you have a temporary fix to a long-term solution. Then as soon as you go off the diet you go back to your old self. The second reason is because we don’t give it enough time. Rome was not built in a day and we can’t expect to transform our bodies in a matter of weeks or even months.

So what to do? First start eating clean. Cut out one unhealthy item every week and replace it with something healthy.

Start exercising, at least four days a week. Get a fitness app for free and track how many calories you should be eating to either gain weight or lose it, and track your food. Yes some times it’s a pain to log every thing but if you truly want change you’ve got to invest some time into this.

As you begin to cut out unhealthy foods and implement new healthy foods you will slowly but surely begin to look different and feel different.

So go for it. Stop putting off what you know you can start now. Fitness is an adventure waiting to be sought after. Go out there and get it. As with any adventure it will have its ups and downs and its good times and bad times. But you’ve got this!

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