Have You Tried Split Body Workouts

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Maybe you’ve heard of split body workouts. Maybe you’ve tried them or maybe this is new territory for you. Regardless of what you know or don’t know, split body workouts are the way to go.

Typically gym workouts are split between different muscle groups. While this is good, is it enough? Yes, our muscles do need recovery time in between vigorous workouts, but is it possible to under-work your muscles and fail at your muscle gains.

Typically when we break our workouts up among different muscle groups, we are only hitting each muscle group once a week. Going 7 days in between working out muscle groups is not a good idea as I discussed in the most recent episode of the Bones to Bulk podcast.

This is where split body workouts come in. Split body workouts incorporate working out several muscle groups into one day. The advantage of this is that you are continually working out your muscles without over-taxing them. The reason for this is while you are pushing yourself hard, you are not working out one specific muscle group for a long length of time.

Instead you are only performing usually two exercises that target a specific muscle group, which isn’t enough to worry about over-taxing your muscles. So if you have been on the fence about trying split body, or maybe just want to increase your muscle gain, give split body workouts a try. To find out more check out our free starters guide to getting buff.

 

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Why Food is Failing Your Muscle Gains

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When it comes to your nutritional intake are you eating to actually gain muscle? If you are skinny and want to have muscle or definition, you’ve got to be eating for it.

When weight loss is not the primary objective it’s easy to think that all we have to do is just go lift weights and we will naturally grow muscle. This was a common mistake I myself made when I first started. After all if bench press a lot of weight and crush it in the gym then those muscles will sprout. But that just isn’t the case.

While lifting in the gym is important, it’s just one piece of the puzzle, and it takes a lot of pieces to complete the picture. So what does eating for muscle gain look like?

It consists of first off eating enough. Chances are if you are naturally thin you have a high metabolism, so your body is burning off more calories than normal and it takes a good amount of extra calories in order to put on the muscle.

If you don’t have an excess of calories your body has nothing to build muscle with. It’s similar to if you were building a house, and decided you wanted to add on and build another room, but you only had enough material for the original plan. If you wanted to build the extra room you would have to take material away from another room, which would be counter-productive.

It’s the same way with our eating, we’ve got to have that excess. Now before you get too excited that doesn’t mean just go eat whatever you want in order to get extra calories. You’ve got to eat the right amount of calories or it will go to fat rather than muscle.

Lean meats, whole wheat and whole grain carbs, and lots of fresh veggies and fruit.

So when it comes to going from skinny to buff, don’t leave out the nutrition side. We are talking more about this in this week’s episode of the podcast, listen to it here.

How to Avoid Procrastination

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Do you struggle with getting to the gym? Struggle with eating right? When it comes to food prep do you fall short?

Fitness isn’t easy. If it was everyone would be in great shape right? But good things take work. What does come easy is procrastinating. So how do we avoid the procrastination?

First off, don’t delay when it comes to working out. When your alarm goes off, don’t hit snooze and lay in bed. Set your phone across the room, jump up and go. If you are going after work, don’t come home and get comfortable. Walk in, change, and then go.

For your food, you’ve got to make it a priority. Don’t wait until you have time to grocery shop and prep because it won’t happen. Plan a time for it on one of your days off, and go after it. Go shop, and then as soon as you get home prep everything.

Having your food on track, will help keep everything else on track because you will feel like you are making progress, which will help with your workouts.

Drink water. This seems like it has nothing to do with staying on track, but as you drink lots of water, you will feel healthier, and your mind will feel like it’s accomplishing more.

Don’t skip days. If you start skipping days it will become easier and easier to skip days. So don’t allow yourself to get lazy. Stay focused, stay hungry, and stay determined.

Steps to Create Fitness Routine

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In Monday’s blog we discussed how important routine is to develop in order to achieve your fitness goals, so how does that play out in day to day life? And what routines do we need to establish?

Research shows us that when we do something the same way at the same time every day we are more likely to keep it up. So for instance your gym time, make it the same every day, don’t squeeze it in the morning one day, the afternoon the next and the middle of the night the next. Pick a time that works for you every day, and go then.

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Photo by Cyril Saulnier on Unsplash

With food, get in the habit of eating healthy foods, prep your food the same time each week, get your breakfast and lunch ready for the next day at the same time.

Have your gym bag packed, you clothes laid out, your earbuds charged. All the little habits that build up your routine are crucial to the success of your fitness program. So don’t fear them. Embrace them, build them, and whatever you do, don’t skip them! Especially in the first thirty days. Your brain needs to get accustomed to doing these healthy routines.

Check out today’s podcast to hear more on the power of routine and how to build it.