Why Your New Year’s Fitness Goal Needs Work

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It’s the new year and you are setting resolutions and goals. At the top of the list? “I want to get in better shape.” Changing something with your fitness is one of the top resolutions on people’s lists. But is your goal weak?

For starters don’t just say you want to get in better shape. What does that even mean? What is in shape mean to you? Do you want your clothes to fit different? Do you want to gain 10 pounds of muscle? Do you want to lose 10 pounds?

Awesome.

Now you’re not done yet.

How long do you want to take to hit your goal? Let’s say you want to put on 12 pounds of muscle, 12 pounds in 6 months. Broken down you know you need to gain 2 pounds a month. That’s much more tangible than just saying I want to gain muscle.

If you know you want to gain 2 pounds of muscle each month that gives you a clear idea of how much you need to be eating while working out in order to gain that.

After a month weigh in, and see if you are on track. If you are, then awesome! Keep doing what you are doing, but if you fell sightly short of it, then you know you need to increase your caloric intake.

If you just say you want to “get in shape” you are leaving your goal to chance and chances are, nothing will come of it. If this is something you truly want to change and make changes in then sit down and set specific goals. They need to be measurable (am I gaining/losing 1 or 2 pounds a month). They need to be time sensitive (how long is it going to take for me to hit my goal). It needs to be realistic (I’m going to gain 30 pounds of muscle in 6 months is not very feasible).

If you need some help kick starting your year. Check out our free online course to start gaining muscle.

So take it serious, plan it out, and this year don’t let another year go by without any true change. You’ve got this.

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Getting Past The Plateau

 

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First off let me talk about exactly what a plateau is and isn’t, because often times a plateau can be mistaken for just a slow down in progress. I hear a lot of people say they’ve hit a plateau because they went a week or two and didn’t gain anything, lose any body fat, or increase their lifts. This is not a plateau. A couple weeks of no changes isn’t long enough to show that you’ve been in a plateau.

If you are hitting 6 weeks or more and nothing has changed, then you’ve probably hit a plateau. But fear not, because plateaus are not a form of doomsday.

 

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When you hit a plateau it means that you are progressing. What once kicked your butt is no longer doing so, and in fact has become easy for you. This is good news! It means you’ve been progressing! So first off congrats. Don’t view it as a bad thing.

So now that you’ve hit it, what’s next?

You change things up. Try some new exercises, go for different set schemes. For instance if you’ve been doing three sets of twelve, try drop sets, or 5×5’s. Spend an extra 15 minutes on your workout each day. Add extra exercises in each day, add or subtract 150 more calories from your nutrition goal.

You don’t have to make huge changes to push past plateau’s your body just needs a change. So don’t fear plateaus. Embrace it and know that you are progressing, change things up and go hard. You’ve got this!

Check out this week’s podcast for more on plateaus and getting past fail points.

 

 

How to Get Past Fitness Failures

 

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Let’s face it, failing is a part of life. It happens. Has there ever been times when you failed in your fitness journey? I know there have been plenty in mine. I’ve had times when I was trapped under weights, times when I didn’t hit the goals I had set for myself, times when I just failed at getting my nutrition on point.

Failure is part of any journey. When we think of failure we typically think that if we don’t hit our goal, or what we set out to do then we’ve failed. But that’s not true at all. When we don’t reach a goal, it’s not that we fail, it’s that we’ve found out a way that doesn’t bring us to our destination.

Edison said it best when he said he didn’t fail 10,000 times to make a light bulb but found out 9,999 ways to not make one.

 

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When you don’t reach a goal don’t look at it as the finish line for you. Giving up when you don’t make it, that is what failure is. But if you don’t hit your goal, then you readjust and keep going? That is success. That is the furthest thing from failure.

So retrain your brain on how you view your shortcomings and don’t ever give up. You’ve got this.

To get a free weekly video from me delivered straight to your email, sign up to our email list at here.

 

 

The Decision to Get Fit

 

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When it comes to making changes with our physique and gaining muscle our mind immediately goes to the end result. What we want to look like, how we want to feel etc. This is good because we need those goals cemented in our minds in order to make forward progress and remember where we want to be.

But just the same, it can get frustrating when we aren’t seeing the results we want to see. I’ve worked with different people who all have different goals and I can tell you the ones that have reached their goals or are close to reaching them are the ones that kept going despite not seeing progress some weeks or months.

 

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You don’t always see the progress. Darren Hardy wrote an amazing book called the compound effect that talks about how small changes done every day add up to huge changes a year or more down the road.

When you start working out and eating healthy you won’t see immediate change, this is NORMAL. Keep making the hard and small every day decisions, to eat that healthy meal, to make it to the gym, and change will come.

For more check out our website.

 

 

 

We Remember

 

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I hope everyone gets to spend time with loved ones today. Whether you are cooking out yourself, or getting together with friends and family, remember your fitness goals. Eat a small meal before your get-together and sip on water throughout it to help curb the hunger and limit yourself to only the items you really want.

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And please take a moment to remember those who gave everything so that we can go after our goals and chase after our dreams.

#weremember #memorialday

Why Parents Can’t Afford to Not Workout

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So if you have kids I understand that planning for things and getting on a schedule is tough.  But if habits and schedules are important to keep up your fitness goals without kids, it’s even more important with them.  Now I’m not just spouting stuff off here.  I have two girls under the age of 6, my wife and I both have side businesses we run in addition to our full time jobs, so I understand that making time with kids can be tough.  But it should not be an excuse not to.

I hear a lot of excuses such as I don’t have time to workout since I have kids or I should spend that time with my kids instead and the list goes on.  But if you are a parent and you don’t workout you need to.

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First off, your child needs an example of what it means to be healthy, and if you are not representing this then chances are they are not going to see it.  Our kids learn by our example, so set a good one.

Second kids are exhausting, they have more energy than seems humanly possible and I want to be able to not only keep up with them but outdo them.  Not just that but I want to be there for them for the long haul.  That requires me keeping myself healthy.  I want to see my grand kids and great grand kids, and that’s not going to happen if I don’t strive to be fit and healthy.

So how do you balance it all?  It’s not as hard as it may seem.  Almost every gym and YMCA now offers kids care with a membership, so if you can’t find someone to watch your kids, no worries, take them with you.  My kids enjoy going to the gym.  My oldest asks if we can go to gym when I pick her up from school.  Now I know, it’s not always feasible to go after work or school so there are still ways to do it.  Our schedules are different now, but for awhile my wife and I would take turns going at about 4am in the morning.  She would head and go, and be back home by 5:15ish, then I would head to the gym and be back and showered before work.  There are always ways to get around your schedule.

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Schedule is everything, so is learning to eat healthy.  Both my kids love water.  They have never tasted soda, and juice is a rarity.  My oldest will ask for water even when she can have some high-fructose sugar drink at a party, why?  Habit.  If you build those habits they will stick.  But you have to model them.

So if you have kids and are on the fence about working out, do it not only for yourself, but for your kids.  They deserve it and so do you.

If you are ready to start your journey but are not exactly sure where to start we can help. Get fit, get healthy, and build lifelong habits from home with our training programs at Bones to Bulk.

Also it’s important to have a community to help you, encourage you, and be there for one another, we provide this in our Facebook group.

 

When You Want to Quit

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Regardless of what your goals are in life, in the gym, you will hit walls.  Those walls will hurt.  Things will be going along smooth as can be and then out of a clear blue sky that wall can smash you in the face and leave you breathless on the ground.

It’s in that place of weakness, that place of desperation and vulnerability that you have a decision to make.

  1.  You can choose to stay down.  It’s safer.  You know you won’t hit any more walls.  It’s easy.  You know you can catch your breath and stop sweating.  Or….
  2. You can get up, wipe the blood and sweat from your eyes and start climbing over that wall.

Defeat can lead us to greater accomplishments and take us to a new level, or it can finish us.  Now don’t get me wrong, getting back up is not easy.

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When you get on that scale and find that instead of losing weight you’ve actually gained some, or when you step up to that barbell and can’t get the weight off your chest, it’s a bad day, no doubt about it.

But take that bad day and allow it to burn inside you, allow it to start a fire that nothing can quench, then you go and look that fear in the face, get in front of a mirror and tell yourself that you can and you will accomplish your goal, and no set back no matter how much it hurts will keep you down.

You’ve got this! You were born for this, now get it.

Find more at Bones to Bulk or join my online facebook community a great place to be encouraged.