Why Are You Not Losing Body Fat?

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Photo by Sander Dalhuisen on Unsplash

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.

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Want to Get Buff? (Are You Doing This)

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Photo by Jennifer Kim on Unsplash

One thing that I am constantly talking about on the Bones to Bulk podcast is how you have to be eating right if you want to gain lean muscle. Food is often the number one thing that is over-looked with any fitness goal.

Typically people think “I need to start lifting weights.” Well yes, you do, but that’s only a piece of the puzzle.

You have to be eating enough for your body to actually produce muscle mass. You can lift weights in the gym all day, but if your body doesn’t have an excess of calories to build those muscles, not much will ever change. I touch on this in the starters guide to getting buff.

And it’s not just about eating enough, it’s about eating the right types of foods. You can eat enough calories by just eating donuts and pizza, but that’s not going to pack on lean muscle mass. It’s only going to put on the wrong kind of weight.

You’ve got to focus on eating the right amount of the right type of food.

And what is the right type of food in order to gain muscle and go from skinny to buff?

Lean meats, complex and whole grain carbohydrates, fresh veggies and fruit and lots of water. So if you are struggling with packing on the muscle take a closer look at what you are eating and how much.

Why You Should Track Your Calories

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Photo by Andres Urena on Unsplash

Do you track calories? Should you? Is it important or not important. There are people on both sides of the fence on this one. I firmly believe that if you’ve never tracked calories your eyes are about to be opened to just how crucial nutrition is to gaining muscle and going from skinny to buff.

There are so many things in our food and different things we eat that we are completely unaware of. As a result it’s very easy to miscalculate how much we are eating and what the breakdown of our calories is.

You may have heard that you have to count your macro-nutrients. Now basically all that means is figuring out what portion of your calories comes from protein, what portion comes from carbs, and what portion comes from fat.

While it can be an aid, there is really no reason that you have to meticulously figure out your macro-nutrient breakdown. If you are eating clean and not eating junk food then don’t stress too much over the macros.

What you should be focusing on in order to gain muscle which we talk about in our free starters guide to get buff, is counting your calories. This is easier than ever now.

Just download a “calorie tracker” app, or if you have a fitness watch use the app that comes with it. Then just type in what you eat and the app takes care of the rest, adding up everything you’ve eaten and telling you what you have left.

If you don’t know how much you should be eating and how much you do eat, then it is going to be hard to pack on the muscle, so save yourself some trouble and start off with tracking your calories.

How to Food Prep Fast

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Photo by Maarten van den Heuvel on Unsplash

When it comes to eating on point for your fitness goals and in order to get strong or gain muscle, you’ve probably heard about food prep. Maybe you have second thoughts about it and think it’s overkill. But let me tell you why if you are serious about hitting your fitness goals you have to be food prepping, and also how to get it done fast.

The reason it’s so important is because life happens. Work will run late, you will hit the snooze too many times, something will go longer than expected. It’s just part of life, and by prepping your food you are ready for whatever curve life throws at you and are not at the mercy of fast food or take-out.

Now the second part of this is planning it out. Food prep doesn’t have to take all day. First off put just a few more minutes into your grocery shopping planning. Figure out what meals you are going to do what meats you need, what healthy carbs, etc. Then go knock it out. Don’t waste time in the grocery store browsing, walk in there like you are on a mission, stick to your list, get in and get out.

Now when you food prep is up to you. I’ve done both. Sometimes I will shop one day and prep with my wife on another day, this is what I prefer, it breaks it up a little bit.

If you are wondering why this is all so important for gaining muscle and keeping to your fitness goals, you can find out more in this week’s Podcast Episode here.

Typically Sunday is my meal prep day. Around noon after lunch the kids go down to nap. The wife and I will put on some music and go at it. We cook up all the meat, cook things like our brown or wild rice, boil or bake potatoes, cut up veggies, cut up fruit, measure out and place snacks in ziplocks or small plastic containers.

Then once everything is prepared combine things if you are making casseroles. For instance we love doing fajitas with chicken, bell pepper, and onion. We cook all that up, enough for two nights, then put it in a throw away foil tin, cover it and freeze it. So when it comes the day to eat it, we just pull it out and throw it in the oven, add some of our already cut up veggies like lettuce and tomato and put it in some whole wheat tortillas.

It doesn’t have to be these crazy meals, just keep it simple. If you focus it should take you more than 3 hours or so. Now think about it. That’s less time than a football game. And all of your food for the entire week is all set up. Not to mention the hours you save every day not having to cook or try to figure out dinner or what you are going to eat.

To find out more meal prepping hacks, check out our Private Facebook Group.

3 Reasons Diets Suck

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Photo by rawpixel on Unsplash

When it comes to gaining muscle and getting in shape, there’s probably not much that turns you off like hearing the word “diet”. And it should. Diets suck. Plain and simple. If you are a part of the Bones to Bulk Facebook group, you know that I can’t stand diets. And I’m going to give you 3 reasons why if you are trying to gain muscle, and get in the best shape of your life, why you should ditch the diet.

1. They set you up for failure. Diets by design are a temporary fix to a long term problem. They are set up to be temporary thing. Think about it. If you only temporarily put gas in your car and then stop, what’s eventually going to happen? You are going to run out of gas. Your diets can’t be these 30 day or 60 day fixes and then you just go back to how you ate before.

 

2.They teach you how to eliminate foods so that you accomplish your goals. Rather than teaching you how to eat and set up a firm foundation with eating, they only teach you what not to eat, so that once you are done, you go back to square one. Eating for true health, muscle gain, and overall fitness has way more to do with the healthy options that you add in to your diet, rather than what you take away.

3. Diets have an all or nothing approach. In other words, for x amount of time completely cut out x, y, and z. Our eating habits are built over a lifetime, and we can’t expect to all of a sudden completely change everything over night. Changing the way we eat takes a long time to fully conquer. It should be approached as a gradual climb, slowly replacing unhealthy foods with healthy foods.

Remember the key to gaining muscle, getting fit, and feeling amazing starts with what you put in your body. You can find out more at Bones to Bulk.

3 Ways to Stay Healthy During the Holidays

 

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Photo by Sheelah Brennan on Unsplash

When it comes to the holidays do you worry about all the unhealthy foods that will be at the parties? The casseroles, the dessert table, the list goes on. But there are some ways you can help avoid binging all the crap food this holiday and cruising through without sabotaging your fitness goals.

  1.  Eat before. If you know you are going to a party, don’t avoid eating before hand. You don’t have to eat a full blown meal, but have a good sized snack. Try a half cup of almonds, and a cup of Greek yogurt. Both are protein packed and will fill you up. This one thing will help you overcome loading up your plate with all the things you shouldn’t eat. The reason is because first it does something mentally. You know going in that you just ate a healthy snack so you are more in the mindset of eating healthy, second you will be more full so your eyes won’t be doing the loading up on the plate.
  2. Drink lots of water. Make it your priority to grab a water as soon as you get there. Whether it’s a bottle of water you carry around or a solo cup filled with water. This will do two things. It will keep you from grabbing soda or some sugar-laden tea and it will also keep you slightly fuller.
  3. Pick one. While I do not propose that you make a habit of eating desserts. Occasionally it’s fine to have one piece as long as you know it’s not going to set you completely off course and cause a downward spiral. But pick out a favorite ahead of time. When you first see the dessert table choose one thing you really like and stick to eating only that one thing. Keeping that in mind that you will only eat one helps you avoid making a whole plate of desserts.

You can do this, you can get through the holidays, still enjoy going to parties and get-togethers and stay on track with your fitness goals.

Why You’re Eating Wrong

wordswag_1536861005165What if I told you that the key to everything you want with your fitness level has to do with food.  Would you believe me?  Sure the gym is important.  Working out is important, but it’s a very small piece of the puzzle.

With that being said, there is so much information both good and bad out there about nutrition.

Starting Monday I am launching an exclusive video series talking about the do’s and don’t of food.  All you have to do is be a part of my Facebook group to watch them.

Join here: Bones to Bulk Facebook Group