Are You Doing This In the Gym?

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Photo by Jesper Aggergaard on Unsplash

Have you ever been guilty of this in the gym? You are catching your breath after a hard set that is pushing your muscle gains to the max and you whip out your phone. You glance at a few funny memes. Respond to a couple texts. Like a couple posts and before you know it you’ve blown five minutes. But in truth you’ve blown more than that.

When we lift to gain muscle we tend to think it’s all about how much we have on the bar, how much we are lifting that truly matters and little else. But in truth that’s one of the least things to concern yourself with, as it is all just about how we look in the gym (hint: no one is watching anyway).

In truth while the speed of our reps and our form is super important, so is time under tension. Time under tension is how much strain our muscles are under, and if we lift an insane amount of weight but rest five minute in between each set, our muscles have time to relax before we even move on to our second set. I talk a lot about this in our Private Facebook Group.

By doing this we are sabotaging our muscle gains. The key is resting LESS time. Rather than using your phone to distract you, set a timer. When you start your first set start the timer. Once you finish your set, don’t rest longer than 45 seconds before moving on to the next set.

Sure you will find that you can’t lift as heavy, but you will be getting stronger because your muscles are working that much harder. If you are really looking to change things up with your workout and push yourself check out this week’s episode of the podcast where we are diving into specific things to do int he gym.

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Why Food is Failing Your Muscle Gains

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Photo by GMB Monkey on Unsplash

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.

Looking For Something More This Year?

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The new complete Bones to Bulk program is on sale for 3 days only!  What you get:

Full workouts

Explanation of Micro-Cycles

Teaching on form and repetitions

Meal plans

Recipes

Info on Supplements

and much more including video training for everything.  Find out more here.

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.

How to Avoid Procrastination

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Photo by Kevin Susanto on Unsplash

Do you struggle with getting to the gym? Struggle with eating right? When it comes to food prep do you fall short?

Fitness isn’t easy. If it was everyone would be in great shape right? But good things take work. What does come easy is procrastinating. So how do we avoid the procrastination?

First off, don’t delay when it comes to working out. When your alarm goes off, don’t hit snooze and lay in bed. Set your phone across the room, jump up and go. If you are going after work, don’t come home and get comfortable. Walk in, change, and then go.

For your food, you’ve got to make it a priority. Don’t wait until you have time to grocery shop and prep because it won’t happen. Plan a time for it on one of your days off, and go after it. Go shop, and then as soon as you get home prep everything.

Having your food on track, will help keep everything else on track because you will feel like you are making progress, which will help with your workouts.

Drink water. This seems like it has nothing to do with staying on track, but as you drink lots of water, you will feel healthier, and your mind will feel like it’s accomplishing more.

Don’t skip days. If you start skipping days it will become easier and easier to skip days. So don’t allow yourself to get lazy. Stay focused, stay hungry, and stay determined.

How to Quit Saying Tomorrow

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Photo by Toto Linares on Unsplash

Have you ever found yourself saying, ‘tomorrow I’ll go to the gym’? How about the infamous, ‘I’ll start my new workout plan after the holidays’. In truth there will always be some reason to put off working out and going to the gym. It will never be convenient, there won’t ever be ample amount of time, and you won’t be less busy next month.

So why tell ourselves these little lies? Because it makes us feel better about ourselves thinking that we are going to do something, even if we truly have no intention of starting.

When we talk to people we can tell them how ‘we are going to be starting soon’. It allows us to save face.

Let’s face it, if you are not actually doing it, no one cares about your talk.

So what do you do? Quit putting it off. Quit making excuses. Quit waiting to feel like it. You will never feel like it and if you wait for that, the next decade will pass you by with no change. I mention in this week’s podcast how the excuses we create in our minds can keep us stuck forever if we continue to let them have their rule.

Just go. Get your ass out of bed. Go after work regardless of how tired you are. Don’t come home and sit on the couch. Change and immediately leave again. Don’t give yourself any opportunity to fall into an excuse. If you need some accountability check out our private Facebook group and get plugged into our community.

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