10 REASONS YOU’RE NOT GAINING WEIGHT:
1) you don’t eat enough, skipping breakfast, a packet of crisps for lunch and sitting down to dinner just won’t work. You wanna grow? You need to eat!
2) you do not hit you’re protein intake. Protein repairs muscle tissue helping it grow, without sufficient amount of protein in your diet you will not gain muscle.
3)you skip meals, especially on a bulking phase this can prove to be vital as you might not hit your protein count for the day or your targeted calories.
4) you only use machines, machines are great and I think they are a brilliant way of setting you up for free weight movements but without doing free weights you are at risk of only really isolating the muscles, using one side more than the other and neglecting your core.
5) you do not eat enough complex carbs, forget refined carbs and sugars, carbs will hold water making you look fuller and be slower digested for prolonged periods of energy.
6)you do too much cardio. When going to the gym you cannot resist getting that sweat on. You’re energy output will then be too high meaning it will be harder to gain weight.
7) you do not use compound lifts in the gym. You will not gain weight with isolation exercises but you will with compounds such as bench, squat and deadlift.
8)you blame your genetics or your metabolism. Complaining gets you nowhere hard work does. If you eat right and train well you will bulk.
9) you don’t train hard enough, when you feel the muscle burning that is when to push those last reps out these are the reps that count don’t stop at the first sight of pain.
10)you don’t train legs, training your legs gives you a great foundation for big lifts such as squats and deadlifts which help strengthen your back and core.
STARVING YOURSELF BUT NOT LOSING ANY WEIGHT??
A common problem I see with people trying to lose weight is that they are simply not eating enough. Don’t be daft I hear you say but this is true. Through a low calorie diet you tend to damage your metabolism and lower your metabolic rate which is essentially something you want to be high in order to make it easier in losing weight. If you starve yourself and do not get the correct nutritional balance in your diet your metabolism suffers. Your body will also plateau at a point where it would be near impossible to eat any less than you are on the low calorie diet and your weight does not decrease.
What is the solution to this? Get as far away from the low calorie diet as you can. We want a long term fix and we want the weight to stay off therefore we need to do this right. Track what you are eating just now and add 100-200 kcal more per day. You will notice that you may put on a slight bit of weight or no weight at all bare in mind this is a long term fix to keep the weight off. Once you are comfortable eating this amount do the same again. Again the weight increase at this point will be minimal or none at all and you’ve just added 200-400kcal more to your diet. This helps speed the metabolism up which will burn fat. Once you have completed this process you can now drop your kcal by a few hundred again and notice the weight loss results now compared to the beginning because you have helped repair the damaged metabolism. Don’t ever go for the quick fix it never works out on the long run and you end up having to do more work than you did before because of this. I’ve said it before and I’ll say it again Rome was not built in a day. Good things come to those who wait and are patient. Take this advice on board if weight loss is your goal and let me know how you get on. You will not be disappointed.
WEIGHTS ?? VS CARDIO ?
Okay so a very popular topic for debate amongst gym goers is which of these is best to maximise their fat loss goals. Here are a few things to take into consideration before you decide which is best.
1)METABOLIC INCREASES. So post workout we burn more calories (upto 36 hours worth) weight training than what we do cardio. To give an example of this you may burn upto 60 kcal/hour (cardio workout) sitting doing nothing after your workout due to your metabolism compared to 70kcal/hour after a weight training workout. So what’s the big deal an extra 10kcal?? NO! When the goal is fat loss multiply this 10 by the 36 hours you are burning this for post workout. Starting to make sense now? Now multiply this number by how many sessions you are doing a week or even a month. This is a considerable difference now and one which will maximise your fat loss goals.
2)the next thing to take into consideration is your BMR or familiarly known as your metabolism. For every pound of muscle gained your metabolism burns an extra 50-70 calories a day (weight training builds muscle). Now in doing so and don’t worry ladies by gaining muscle I do not mean gaining that masculine look, we raise our metabolism even further through the more muscle we gain meaning we burn a lot more calories sitting about doing nothing due to this.
3) My last and final point cardio will help you lose weight but this is all it will do you will transform yourself into a smaller version of yourself looking soft with no muscle tone. During weight training you are primarily burning fat and either gaining or maintaining muscle which will give you that “toned” look you have been looking for.
Now I’ll leave it upto you to decide now. Weight Training or Cardio?
Clean Bulk vs Dirty Bulk
A topic that most will debate about within the fitness industry.
Firstly lets distinguish the 2.
Clean Bulk: when energy in is greater than energy out (when you eat more calories than you burn) in a surplus of up to 500 calories.
Dirty Bulk: No restriction on the surplus of calories.
Now we have distinguished the 2 let’s look at the advantages of both.
A clean bulk will gain muscle and restrict the amount of fat you gain (fat Gain is inevitable on a bulk) meaning that it will be easier and quicker In your “cutting” phase to get down to your expected body fat percentage.
A dirty bulk will help you gain mass fast ideal for ectomorphs looking to gain size in a short period of time. Although you will gain more fat on a dirty bulk this may actually look better on an ectomorph. Because of the rapid weight gain you will make rapid strength gains as well which works in the bulks favour (if you become stronger it means you have gained muscle) also when you can exert more force against a resistance you will make faster and more effective gains. You will gain more muscle on a dirty bulk compared to a clean bulk all be it not a drastic amount but still more.
Now let’s look at the disadvantages of both.
In a clean bulk you have to be patient in an ideal world you will be gaining 2.5lbs of muscle per month and that’s your first proper year of training, an experienced lifter will be much less than this.
On a dirty bulk you are most certainly going to gain plenty of unwanted fat that will damage your image and you are going to need to put yourself on a larger and more intense cut which could damage your metabolism due to the restriction on calories and huge calorie deficit.
WHAT IS BEST?
That is the golden question, for me I prefer dirty bulk as this means I gain more muscle and I’m not afraid of the excess fat it brings because I can discipline myself well on a cut. This is my opinion and everyone is different you may be impatient and turn to the dirty bulk or you may be scared of gaining fat because you don’t have the discipline to cut properly and may have the patience for a clean bulk. So now I have filled you with the info you can decide what suits you best.
COMPOUND VS ISOLATION:
Something that has been brought up a lot recently by people in which I would like to answer. A question I am always likely to be asked when doing a training plan is “is there not any arm work?”. Here I will justify the thought process behind the “no arm work”.
Firstly the difference between a compound and an isolation exercise. A compound will target more than one muscle area think bench press (pecs and triceps) compared to an isolation only working one think tricep kickback (triceps).
Ok so where does the problem lie? Why not just focus on one muscle area? This is ok for tweaking or if you have an area that you feel lags but why not make your most out of your time at the gym? Why not target more muscle fibres at the same time? If your goal is to gain size brilliant you’re more likely to do this through harder exercises and ones that require you to exert more force against a resistance which would be your compound. Trying to lose weight? This requires you moving more in order to burn more calories which again falls under the compound label. Don’t get too caught up with doing arm or isolation work, get more from your workout. One last note before I finish up, isolation work is still I very handy tool if used correctly and something I often use myself but not for the majority of my workout.
P.s. I do 1 exercise for my arms every week and they still grow ???
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We asked a few people that go to the gym what there fitness rules were
No Fizzy Juice
A bad day in the gym is better than not going at all
always try a little harder
Trying will eventually turn into succeeding
Take the stairs
Slow dull ache is usually good, short sharp pain is usually bad. If you get hurt, rest donâ€™t hurt yourself.
Friday is try day, try a few more reps or run a little further.
Its easier to skip calories than burn them
Its okay to park your car further from the entrance.
40% rule. The first moment you feel like you want to stop whatever exercise you’re doing, you’ve most likely done 40% of what you’re actually able to do. Double your efforts!
Not hungry? donâ€™t eat
Discipline triumphs over motivation.
Listen to your body
Drink more water
put everything into mightiness pal even if Iâ€™m out
If its in walking distance walkâ€¦
If thereâ€™s a mirrorâ€¦ Flex