Tips to Avoid the Endless Cycle of Bulk and Cut

Tips to Avoid the Endless Cycle of Bulk and Cut

If you pursue the traditional route to bulking up, you end up dealing with an endless cycle. First, you consume all of the calories you need to support muscle growth, ultimately adding fat along the way. Then, you cut back on calories, ramp up the cardio, and try to burn the fat.

While this initially sounds effective, the cutting phase also causes a decrease in muscle mass. To combat the muscle loss, you start the cycle over. You spend all of your time going around and around, never really reaching a steady point that you can simply maintain.

If you want to end the cycle of bulking up and cutting down, then use these tips to help you bulk up the right way.


Eat (and Drink) the Right Way

To add bulk, you need to make sure you are consuming an appropriate amount of calories. However, this doesn’t mean you can ignore the nutritional value of those calories. If the type of calories didn’t matter, you could fuel yourself on pints from the local pub, but that isn’t how it works.

Building mass requires a mixture of nutrients; this includes a healthy mix of protein, fat, and carbohydrates. Vitamins and minerals are also critical to the process. Additionally, you want to get all of these nutrients from high-quality sources.

Instead of focusing solely on the calories, pay attention to your overall nutrition. You should be getting your calories from a range of foods and beverages. You should be including lean meats, fresh produce, and healthy fats. Avoid excess sugars, especially added sugar, and foods that are overly processed. Most importantly, not all sources of protein are created equal.


Some supplements may feature a large amount of protein, but from less popular source. These may be harder for your body to use as fuel, and could lead to wasted effort. Since there are a variety of weight gain supplements on the market, make sure to choose the best options available. Then, you meet your nutritional goals while bulking up without sacrificing on quality.

If you prefer to know precisely what is going into your foods and drinks, you can also try a homemade weight gainer to supplement your regular diet. A homemade solution gives you the highest level of control, as you can choose exactly what is and is not included.

Burn That Fuel

Now that you have the right fuel coming into your body, it is important that you burn it off. Regardless of the quality of your nutrition, if you don’t burn the calories, you will add fat along with the muscle.


If you have just started your workout routine, you may see results very quickly. This is because you are challenging your body with your workout. As time passes, and you gain more mass, your body will become more efficient. Moves that initially brought you newly sculpted arms and shoulders won’t have the same impact. Not only that, but you will also not burn as many calories performing the move.

It is important to continuously challenge your body in new ways to keep your calorie burn high enough to keep fat stores at bay. This includes regularly adding heavier weights to your foundational moves and trying new ones that work your muscles in different ways. If it ever begins to feel easy, it is time to ramp it up.

As the amount of muscle on your frame increases, you will automatically burn more calories by simply existing. Some estimates suggest that you may naturally burn up to an additional 50 calories a day per extra pound of muscle. However, you must continue to work out to keep the muscle well developed.


Stick With It

Persistence is truly the key to success. Even if you do not see results quickly, the results will come. Re-evaluate your diet to see if your nutrition is lacking while making sure you consume enough calories to support muscle growth. When in doubt, focus on high-quality lean proteins and a variety of vegetables first. This can help make sure you have the right building blocks in place to achieve the body of your dreams.

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Last Updated on February 22, 2021

60 Workout Motivation Quotes for Tough Workouts

60 Workout Motivation Quotes for Tough Workouts

When it comes to working out, you have to find some kind of schedule that works for you. For me, I either have to get up at 5 a.m. and work out before work or force myself to work out when I get home. The latter is difficult, because by the time I get home from work, I want to put on pajamas, not tennis shoes. If this sounds like you, workout motivation quotes can help.

It feels great to be active and get in shape, but sometimes it also feels good to watch Netflix in bed with a pizza[1]. It can be hard to keep the momentum going and hit the gym or your favorite workout class every morning. However, you have the potential to push yourself; you just have to want to.

Several years ago, I was gaining weight and talking myself out of fitness. “I’m too tired,” “I’ll work out tomorrow,” “I don’t have time.” But even when I was telling myself I was justified in skipping my exercises, I knew I was lying to myself.

I finally allowed a friend to really push me back into a pattern. Now, I work out every day, even if it’s just walking two miles on my lunch break. 

I’ve lost weight, but more importantly, I feel healthy again. Now that I’m getting back in shape, I’m able to see how much time I wasted talking myself out of it. Don’t let yourself have regrets, too.

If you really feel like you’re just too busy to get into a regular workout routine, check out Lifehack’s Busy Yet Fit Programme. It will help you learn how to fit exercise into your busy life.

60 Workout Motivation Quotes

When it comes to getting motivated, there are things that work and things that don’t. When I look at fitness models on Instagram, I wind up feeling bad about myself, but when I read motivational quotes or look up pictures of healthy recipes, suddenly I want to hit the gym.

Here are 60 workout motivation quotes to get inspired and get to the gym!

“What hurts today makes you stronger tomorrow.” -Jay Cutler

“When you feel like quitting, think about why you started.” -Unknown

“If there is no struggle, there is no progress.” -Frederick Douglass

“Be stronger than your excuses.” -Unknown

“Someone is sitting in the shade today because someone planted a tree a long time ago.” -Warren Buffett

“You never fail until you stop trying.” -Albert Einstein


“With self-discipline most anything is possible.” -Theodore Roosevelt

“The last three or four reps is what makes the muscle grow. This area of pain divides a champion from someone who is not a champion.” -Arnold Schwarzenegger

“Fall in love with taking care of your body.” -Unknown

“If you want something you’ve never had, you must be willing to do something you’ve never done.” -Thomas Jefferson

“Junk food you’ve craved for an hour, or the body you’ve craved for a lifetime? Your decision.” -Unknown

“It’s supposed to be hard. If it were easy, everyone would do it.” -Tom Hanks

“The only place where success comes before work is in the dictionary.” -Vidal Sassoon

“You don’t have to go fast…you just have to go.” -Unknown

“Whether you think you can, or you think you can’t, you’re right.” -Henry Ford

“The most difficult thing is the decision to act, the rest is merely tenacity.” -Amelia Earhar

“You don’t get what you want, you get what you work for.” -Unknown

“You are far too smart to be the only thing standing in your way.” -Jennifer Freeman

“You must expect great things of yourself before you can do them.” -Michael Jordan

“You’re only one workout away from a good mood.” -Unknown


“The tragedy in life doesn’t lie in not reaching your goal. The tragedy lies in having no goal to reach.” -Benjamin Mays

“The will to win, the desire to succeed, the urge to reach your full potential…these are the keys that will unlock the door to personal excellence.” -Confucius

“We can’t become what we need to be by remaining what we are.” -Oprah Winfrey

“Fit is not a destination. It is a way of life.” -Unknown

“There’s only one growth strategy: work hard.” -William Hague

“If you don’t have confidence, you’ll always find a way not to win.” -Carl Lewis

“Your fitness is 100% mental. Your body won’t go where your mind doesn’t push it.” -Unknown

“We are what we repeatedly do. Excellence then is not an act but a habit.” -Aristotle

“To give anything less than your best is to sacrifice the gift.” -Steve Prefontaine

“No matter how slow you go, you are still lapping everybody on the couch.” -Unknown

“You miss 100% of the shots you don’t take.” -Wayne Gretzky

“The difference between the impossible and the possible lies in a person’s determination.” -Tommy Lasorda

“Slow progress is better than no progress.” -Unknown

“You have a choice. You can throw in the towel or you can use it to wipe the sweat off your face.” -Unknown


“Recognizing that you are not where you want to be is a starting point to begin changing your life.” – Deborah Day

“Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.” -Carl Bard

“If you kinda sorta try, then you kinda sorta get results.” -Unknown

“At the end of the day, let there be no excuses, no explanations, no regrets.” -Steve Maraboli

“One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again.” -Abraham Maslow

“When you skip an opportunity to work out, you skip an opportunity to improve yourself.” -Unknown

“What we fear doing most is usually what we most need to do.” -Ralph Waldo Emerson

“Motivation is what gets you started, but persistence is the only thing that guarantees your success.” -Edmond Mbiaka

“I don’t work out because I hate my body. I work out because I love it.” -Unknown

“A champion is someone who gets up when they can’t.” -Jack Dempsey

“No one ever drowned in sweat.” -Lou Holtz

“Start before you’re ready.” -Steven Pressfield

“You have to be fearless to have success.” -Serena Williams

“You have to set goals that are almost out of reach. If you set a goal that is attainable without much work or thought, you are stuck with something below your true talent and potential.” -Steve Garvey


“Never stop doing your best just because someone doesn’t give you credit.” -Unknown

“Run when you can, walk if you have to. Crawl if you must; just never give up.” -Dean Karnazes

“You’ve always been beautiful. Now you’re just deciding to be healthier, fitter, faster and stronger. Remember that.” -Unknown

“The price of discipline is always less than the pain of regret.” -Nido R. Qubien

“Exercise is a celebration of what your body can do. Not a punishment for something you ate.” -Unknown

“Be not afraid of growing slowly; be afraid only of standing still.” -Chinese Proverb

“The future depends on what you do today.” -Mahatma Gandhi

“If you’re tired of starting over, stop giving up.” -Unknown

“Today I will do what others won’t, so tomorrow I can accomplish what others can’t.” -Jerry Rice

“Many of life’s failures are people who did not realize how close they were to success when they gave up.” -Thomas Edison

“Watch your habits. Not your weight.” -Unknown

“Fitness is not about being better than someone else. It’s about being better than you used to be.” -Khloe Kardashian

The Bottom Line

Finding motivation to workout can be tough, especially if you’ve already had a long day or week. Pushing through the exhaustion and the stress of the day can feel daunting, but moving out of your comfort zone is often the best decision you can make. Read a couple of the workout motivation quotes above to tap into your fitness motivation and get back to working toward a healthier you. 

More Tips on Finding Workout Motivation

Featured photo credit: Jonathan Borba via


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