3 Reasons Diets Suck

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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.

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How to Keep Building Muscle

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So maybe you’ve changed your body composition and have learned how to gain muscle and get buff. But you are not where you want to be and it seems the muscle growing has slowed down or tapered off completely. What is that next step to build more muscle?

All is not lost and before you get fed up with your lack of muscle growth, just know you can do more to grow your muscles. For starters, the reason things taper off is because you are growing muscle. Your body has become accustomed to this new you which means you’ve already taken great strides.

But now your body is ready for a new challenge in order to grow more muscle and bulk up. It’s a combination of pushing yourself further in your workouts as well as changing things up with your nutrition intake. I talk about this all the time in the Bones to Bulk podcast.

With your workouts, here are three things you can do to really push you body in the gym:

  1. Do 3 new workouts every gym session.
  2. Increase your amount of sets to five on every exercise.
  3. Limit resting time in between each set to 45 seconds.

You will find just these few things can greatly impact your workout.

Second for your nutrition intake, your body needs a lot of clean power packed calories for that additional muscle growth. That means you have to eat more, but not just anything, you’ve got to eat more clean calories. Just increasing your daily intake by 500 calories a day can make a huge difference in the amount of muscle mass you put on.

So don’t get mad and throw in the towel as your muscle gains slow down. Change things up and dig deep.

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.

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.

Targeting Muscles

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So there’s that one muscle group you want to be larger but you are just not seeing the result that you are looking for. I’ve been there. Before I dive into what you can do to solve this dilemma, let me briefly describe what the compound effect is. It’s when you spend a small amount of time on something every day and over the course of months or years, drastic results happen. It’s the fact that you are doing something however small over a long period of time.

So what does this have to do with targeting muscles? Everything! If you are working out regularly and you can’t get that one muscle group to grow more it’s time to take it one step further.

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The first step is pick two intense workouts that target the muscle you want to focus on. It could be an exercise you know, or even better find a new one online. Don’t pick your favorite ones or the ones that are easy, instead pick the ones that you hate because they hurt.

Then at the end of every workout perform three sets with each of the two exercise you picked. Regardless of what muscle group you are working out. Do these every single day at the end of your workout.

Over time, just these two extra exercises that you are pushing yourself to do when you are already tired will have amazing results. Don’t expect to have results over night or even in a month. Remember this is the compound effect. Little changes with huge impact over the long haul. You can learn more about it in this week’s podcast.

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.

 

 

You Don’t Have Time to Not Workout

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“I’m busy”.   It’s something I’ve heard over and over, and have even said sometimes.  Let’s face it we live in crazy fast world.  There seems to never be enough time in the day right?  What with work, our family, school, deadlines, grocery shopping, cleaning etc.  Often it’s all we can do not fall asleep before we are able to unwind in front of Netflix for an hour right?

I get it, trust me I do.  But let me just say you can’t afford NOT to workout.  Here’s why.  I know it takes times out of your day to workout, it’s a sacrifice.  It takes work and grit and sweat to get in there day after day to bust your butt.  But in the long run, it’s far more of a sacrifice not to.

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Working out does far more for you than just getting you in better shape physically.  Working out clears your mind, makes you mentally tough as you fight through pain to workout.  This mental toughness brings clarity which allows you to be more productive.  While there are many factors to it, physical fitness is a common theme among many successful people. Why?  Because it helps you mentally.

If you are tried all the time and drained, workout.  Rather than thinking this will drain you even more, it has the reverse effect on your body and mind.  It recharges you, it gets you energized, and it gets you better mentally focused to face your day.

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Now you might be saying “I truly don’t have time”.  But there are ways to make time.  If kids are the holdup, find a gym that has childcare, this is almost standard in most gyms now.  If your schedule doesn’t allow you to go after work, then start going to bed an hour earlier, getting up an hour earlier and get to the gym.

My schedule changes a lot, but right now, it works for me to go early in the morning.  I am at the gym at 4 am.  Every morning I dread the alarm clock going off.  I don’t wake up and think “yes! It’s 3:30 am!”  No I just want to ignore my alarm.  But I get up and go, and I am always glad when I am done, and am not even thinking about being tired anymore.

Don’t use excuses, find ways to beat the excuses and get in there and crush your workouts.

We would love to encourage you on your journey.  If you are on Facebook, join our Bones to Bulk Community.

If you are looking to really up your game, check our my book on Amazon.