What 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.
When it comes to working out does age really play a role? Should it? While there are a few things to keep in mind about working out as we get older, the answer to the questions is an affirmative ‘yes’.
Thinking that it’s too late to start or that you are too far gone is a load of crap. The truth of the matter is as we age there is no more crucial time to start lifting and maintaining our health. Once we hit our 30’s if we don’t lift, we actually begin to lose muscle mass. Each year it declines, as I discussed in this week’s podcast.
But the good news is this isn’t the way it has to be, and there is a remedy for this. Start lifting! Slips and falls are common for the seniors and they usually result in less than favorable results, but by lifting not only do we develop our core and balance, but we strengthen our bones.
When we lift, it’s not just our muscles that grow, our bones increase in density and size as well aiding us in our aging process. So stop saying you are too old to start or that it’s too late. Otherwise, another year or five years will pass you by and you will be wishing then that you had started now.
So stop thinking about it and start lifting. You deserve it and your body deserves it. Find out more in my video.
Food prep is perhaps one of those things that maybe you’ve read about, but it seems too complicated, or too much work. If you are on a fitness journey and feel that you don’t have time to food prep, you actually don’t have time not too prep.
Food prep saves an incredible amount of time. By cooking things in bulk, measuring out foods, putting them all in containers, and cooking your meals before hand, you are not only setting yourself up for success, but you are saving so much time.
When you don’t prep it’s easy to pick up some food on your way home from work, swing through a drive thru on your way to work, and start undoing all the work that you are putting in at the gym. Food is the number one thing that will get you in the shape you want to be in. I talk about this all the time at Bones to Bulk.
Take a day that you are off and make a list of everything you are going to eat for the week and make a shopping list. Then go shopping. When you get home, don’t bother putting things away, start prepping! Cook your meats, cook soups, stir frys, then divide it all up into containers. Cut up vegetables, put your snacks in ziplocks or containers. Figure out breakfast, if you are doing smoothies, prep them, and make them the day before. Get your lunch together the night before work. In this week’s podcast I talk more about this.
Every step you can take to prep your food is going to get you one step closer to your goal. So don’t skip the prepping.
If you’ve been lifting for any time at all, chances are you are pushing yourself to try to get better, stronger, and yep, push more weight. This is good, but can be bad. I am all for pushing yourself to increase your lifts, heck I am constantly doing it and I want to tell you the right way to do it, but first I want to explain what to be careful of. You can find me talking about this more at Bones to Bulk.
For starters in the gym I see it often, people trying to lift more weight than they should. How do I know? Because I see what their form looks like, they are not helping their muscle growth.
Lifting heavier weights that you should be not only opens yourself up to injury, but fails to target the intended muscle group and so fails to deliver the gains you want.
So what do you do then? You go slow and change things up. Whatever exercise you are trying to increase your weight in make small changes each week. For instance, one week do higher reps and lower weight, but do as many reps as you can (if you are hitting 20 or more reps increase the weight). Continue this for 2 more sets.
Then in week 2 decrease the amount of reps and increase the weight. Continue doing this, then after several weeks start over again. This will increase the amount you are able to lift and you will notice it after you start back over.
If you are new to lifting, check out my free course on getting buff here.
Typically when you think of healthy you think of fruit juice right? A healthy breakfast of eggs, whole wheat toast and an ice cold orange juice to go along side. But fruit juice needs to be added to our do not drink list.
Here’s the breakdown. Apple juice contains more grams of sugar per ounce than soda. Yes you read that right. When we consume large amount of sugar also known as fructose, it’s digested and sent to the liver which has to process. When we consume a large quantity at once (like a soda or full glass of juice) it sends the liver into a panic because it can’t process it all, so what does it do with what it can’t process? You guessed it, turns it into fat. Not to mention all the other health problems that come with an excess of sugar.
So then fruit must be bad too right? Not so fast. Here is the major difference. First off the amount of sugar in fruit is much less than in a glass of juice. Second fruit is loaded with fiber attached to those grams of sugar which allows our body to process and digest it in a much slower way eliminating the need for our liver to go into over-drive. This week’s podcast talks about this a little bit more.
You get the benefits not only of the fiber but of all the vitamin richness that comes with fruit without the negative consequences of juice. Adults and kids should steer away from fruit juice, and if you are after lean muscle mass, definitely add the juice aisle as one to skip at the grocery store.
Sugar is everywhere. And I mean everywhere. It’s infused in about everything we eat, regardless of whether it’s a “healthy” item or not. While your body can process some natural sugars and can actually put them to good use to feed your muscles, we don’t need it in it’s refined from. Having a complex carb or something like a banana after our workouts can do great things to repair and build our muscles, but grabbing a sugary energy drink or candy bar is not the way to go.
Natural sugar comes in the forms of things like complex carbs, whole fruit, honey, Stevia etc. These can be beneficial to us in small portions. It’s when we get into the refined sugars like candy, many sports drinks, soda, etc. These are what can have devastating results on not just your lean muscle gains, but on your overall health. Getting lean muscle mass is great, but at Bones to Bulk I truly believe that it’s just as important to be healthy on the inside as the outside.
Too much sugar can cause a whole myriad of health problems including diabetes and others. But it’s not just that. Everything we put in our bodies is either used by our body to function properly, or has no purpose throws our body off. Sugar is an empty calorie that does nothing for us. When we consume it our bodies can’t handle the typical large doses we consume in every day products and it is stored as fat, this doesn’t get us any closer to our goal of lean muscle mass.
Remember, food is our body’s fuel, we’ve got to put high quality food in for us to get good results out.