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

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How To Motivate Yourself to Go to the Gym

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“man lifting barbell” by Arthur Edelman on Unsplash

Have you ever found it hard actually getting to the gym? You have good intentions, and plan on waking up early and getting it done and gaining the muscle mass you long for, but you end up sleeping in, and just admit defeat, thinking you will never muster up the self-will to get in there.

It happens to us all. It’s hard sometimes to actually get into the gym, but there are some tips that can help you get by the excuses. I talk a lot about overcoming excuses on the podcast.

  1. If planning to go in the morning set yourself up for success. Have your workout clothes laid out the night before, set your alarm and put your phone across the room so you have to actually get up and go get it. And go to bed at a decent time, don’t stay up late binging your favorite show when you know you are trying to get up early.
  2. If you are planning to go after work, plan ahead. Pack your gym bag and have it in your car so that you don’t go home first and get distracted by something else.
  3. Write down your why. Have your reason always in front of you, set it as your desktop background, tape it to your dash in your car, or on your bathroom mirror. You need to know why you want to get fit. Is it for health purposes? Longevity? To have more energy? For your kids? Your spouse? To have more self-esteem? Figure out your reason and hold onto that.

Remember there’s no excuse that can’t be overcome when it comes to gaining muscle. You can accomplish this, it’s just a matter of going for it and committing to get in the gym. You’ve got this.

Why Age Is Not An Excuse

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Photo by Alora Griffiths on Unsplash

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.

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Photo by Alora Griffiths on Unsplash

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.

2 Keys to Increase Your Lifts

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Photo by Victor Freitas on Unsplash

So we all want to lift more? After all we equate lifting more with being stronger and it’s how we measure whether we are making progress in that regard right? So what can we do to increase our lifting?

There are several things that will go a long way.

The first is change things up week to week. Do more reps, one week, less, the next, and less the week after. As you decrease the reps you are going to increase the amount of weight you are lifting. This keeps things different for your muscles, causing more muscle groups, when you’ve dropped your reps down so low that are maxed out for weight, start the cycle over and go back to high reps.

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Photo by Jesper Aggergaard on Unsplash

When you start the cycle over you will find that you are able to lift heavier than when you first started. Continue to repeat this cycle. Ideally set your cycles up on 4 week cycles. So high reps the first week and continually decrease them over the next 3 weeks, then repeat the cycle. We are talking more about this in this week’s podcast episode.

Why Cooking Every Day is Over Rated

Photo by: Dan Gold on Unsplash

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.

Photo by Wesley Quinn on Unsplash

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.

Do Something Different With Fitness

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“A woman with a large backpack on a trail in the mountains” by Holly Mandarich on Unsplash

We tend to get ourselves in a box when it comes to staying fit. Now don’t get me wrong I strongly believe in routines and habits, they are what consistently drive us to stick with our goals (you can find more about building healthy habits in our starters guide to getting fit.) But there are times when we need to shake ourselves up a bit and do something that stretches us and pulls us. After all, just like our muscles don’t grow unless they are stretched, our minds are the same way, we have to expand how we view fitness sometimes.

There are so many ways to stay fit, and all of us may choose some activities over others, that’s what makes us unique. I love weight lifting and that will always be my primary go to. Running stretches me and reminds me of how much I hate it, which is why I do it. But there are other things I love. So here are some different things you can do to reset and refresh the body and mind when it comes to working out.

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Photo by Todd Quackenbush on Unsplash

Hiking, this is a great workout. I’ve done several hiking trips with my wife and every time we go we say we are going to do it more.

Swimming can be an amazing cardiovascular workout and eliminates stress on the joints.

Kayaking is a great upper body workout.

Rock climbing is a great full body workout that also challenges the mind.

Cycling is a different approach to both leg and cardiovascular workouts.

Boxing is a great full body workout.

So while you should have your routine workout, get outside the box and do something different every now and then. Stretch yourself and go beyond the comfortable workout routine. We are also talking more about this in this week’s podcast. You will find that as you step out of your comfort zone and do new things it will rejuvenate you and your love for fitness.

Should I Lift Heavy to Tone?

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I get told many times by clients that they don’t want to lift heavy because they don’t want to get big muscles or bulk up.  I do understand the confusion here, so let me explain how all that works.

First off, lifting heavy, even very heavy will not make you get bulked or have huge muscles.  I honestly wish it was this simple, my life would be much easier.  But alas, it takes far more than just lifting heavy to get bulked.

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In order to actually get “bulked” or gain muscle mass you have to eat for this, it’s not just a matter of lifting weights.  I know this all too well because when I first started out about ten years ago I only lifted and didn’t adjust my diet at all. As a result I didn’t grow any muscle, I did get some more definition but no size.

Also another question I run into from clients is should I lift if I am trying to lose weight.  The answer to that is absolutely!  The more muscle you build the more calories you burn in day which will aid in your weight loss.  Again the process of losing weight is going to boil down more to your nutritional intake, but weight lifting can aid that process.

Another big misconception that seems to have gained a lot of traction is if you want to tone you lift light weights and perform a lot of repetitions, and if you are looking to bulk do heavy weight with low reps.  This is completely unfounded and not true.

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So if you just want to get some definition in your arms or lose weight, lift heavy, I promise it is going to take you far.

As always we highly recommend you get involved in a community.  Those that stick together, finish together! We have a great Facebook group full of members in all stages of the fitness journey and with different goals.  You can also always find more at Bones to Bulk.

Also if you are looking for a more thorough look at gaining strength and getting on track with your nutritional intake, check out my book on Amazon.

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