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Tips to Avoid the Endless Cycle of Bulk and Cut

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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.

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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.

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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.

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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.

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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 September 8, 2021

10 Fitness Excuses You Need to Stop Making Now

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10 Fitness Excuses You Need to Stop Making Now

“You can have results or excuses. Not both.” – Anonymous

Human beings tend to only ever do as much as they absolutely need to.

Motivational speakers call this innate trait laziness, biologists call it efficiency. Either way, the fact remains: we are evolutionary wired to minimize time and energy wherever possible.

And this is not necessarily a bad thing. If we weren’t wired this way, we probably wouldn’t have survived this long as a species.

Back in our caveman days, before supermarkets, calories were worth their weight in gold. For cavemen, trying to actively burn off calories would have spelled certain death.

In this light, our fitness excuses make total sense. Our reptilian brain comes up with believable sounding rationalizations to stop us from burning off our precious calories; to minimize time and energy.

Unfortunately, due to our present access to highly calorific foods, the fitness excuses that once ensured our survival, now send us to an early grave.

Below I’ve provided the 10 most common fitness excuses our reptilian minds trick us into believing and why, ultimately, they’re all nonsense.

1. I don’t have enough time.

This is probably the most common fitness excuse of them all.

First off, when you say you don’t have enough time, what you’re really saying is “I don’t have enough time for that”. 

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Do you really think that if you were to add up all the time you spend watching TV and surfing the web throughout the average week you couldn’t replace any of it with a workout?

A 30 minute workout takes up 2% of your day.

Don’t ask yourself how much time you’re going to waste by working out a few times a week. Ask yourself how much of your life you’re going to waste being unfit and overweight.

2. I’m way too tired to workout.

Your mind, when it comes to exercising, is like a spoiled child. If you give in to its demands without a fight, it will see weakness and prey on it often.

If you miss one planned session, you’re much more likely to miss the next. The biggest journey always starts with one step and the biggest failings always start with one step backwards.

You need to show your mind who’s boss. You won’t always have lots of energy when you go to the gym but that doesn’t matter. The only thing that counts is showing up and giving it a shot.

If you’re too tired to workout, change your sleeping habits, not your workout habits.

3. But exercise is so boring!

You don’t want to exercise because it’s boring?

So you find brushing your teeth, taking showers, styling your hair and getting dressed highly entertaining? No. We do these things because we have to. We accept them as part of life.

The people who never miss a workout are the ones who view it just like brushing their teeth. Complaining about it is just pointless. To be successful sometimes you’ve got to do things that aren’t as fun as watching your favorite TV show. That’s just life.

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If don’t enjoy your workouts, you don’t stop working out, you just workout differently. Try crossfit, martial arts, hiking, body building, powerlifting, running, or swimming. Try music. Try anything, but keep showing up.

4. I have no motivation to workout.

If you think you need motivation to train you’re already half beat.

What you really need is meta motivation: the motivation to train even when you’re not motivated. If you rely on your feelings to decide whether to workout or not, you never will. As you know, your feelings are designed to keep you caged up in your comfort pit.  Your feelings want you to be safe, not successful.

That said, there is a trick you can use to get yourself motivated to workout, and it’s  backed up with research. It’s called ‘the few minutes’ principle.

The basic idea is that procrastinators often put off doing certain things because the size of the task in front of them seems too overwhelming. By deciding to just go to the gym for a ‘few minutes’ you’ll often see the workout through to completion.

Are you motivated enough to train for two minutes? That’s all you need.

5. I have kids to look after.

One day your kids might have someone to look after too: you.

Don’t burden them with an ill parent when they have their own kids to look after. And don’t be the kind of parent who tells their kids exercise is good for them but doesn’t follow their own advice. Kids are smarter than that.

If you’re really struggling with managing your fitness and your kids, combine the two. Find a field and play frisbee for a few hours, go swimming, take a walk around the lake and feed some ducks. There are so many fun and cheap ways to exercise with your kids, the only limits are your imagination.

You kids should be your biggest reason to exercise, not your biggest excuse.

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6. I don’t have anyone to train with.

What you’re really saying with this fitness excuse is that you don’t have anyone to talk with while you train. If you’re training properly, you won’t need to talk.

Don’t get me wrong, having a training partner is great but here’s what you’ve got to understand: most people first meet their training partners at the gym. The reason you probably don’t have anyone to train with is because you don’t have many friends who train. Like attracts like.

By becoming someone who regularly trains, you’ll start attracting people into your life who also value health and fitness. You have to earn your training partners, they don’t come free.

7. I don’t feel very well.

After you get into the habit of overriding your fitness excuses and working out regularly, the thought of missing a workout starts to drive you insane. When I broke my jaw in two places the doctors told me I couldn’t lift heavy weights for three months. What did I do? I lifted light weights instead. Train smart, not hard.

At some point in our lives we’ve all pretended to be ill so we could skip a day of school. Some of the better actors among us probably blurred the lines in their mind between real symptoms and those imagined. It’s easy to exaggerate things when it fits our agenda.

If you’re really sick, I don’t recommend you train. But feeling a bit tired or achy – that’s no reason to skip a workout.

8. The gym is too expensive or far.

If you think you need a gym to achieve your fitness goals, you’ve been seriously misled.

The world is your fitness playground. Ever watched a training scene from a Rocky movie? He chases chickens, runs up steps, punches meat, and chops wood. Many people cite these scenes as their favorite.  Something about training dirty and raw resonates deep within us.

There are whole fitness subcultures dedicated to working out outdoors, and without formal equipment. Ever heard of Calisthenics, Tai Chi, Yoga or Parkour? Look them up.

If you want to put on muscle, try some typical strongman training like chopping wood, flipping tires, lifting barrels. Remember, if it’s important enough to you, you’ll find a way. Arnold Schwarzenegger made his own gym equipment out of chairs and sticks for the first year he trained. He claims he gained 25 pounds of muscle from doing this.

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9. I don’t know how to train properly.

If you’re reading this article, you’re obviously more than capable of figuring this out. The internet is brimming with routines and training tips. This site alone will give you more than you need. Read these 10 tips for better workouts, perfect for beginners.

However, it’s important that you don’t get too engulfed in the theory of ‘training properly’. Like most things in life, you learn best on the job. Ask people in the gym to show you how to use proper technique, then practice through action.

People love giving out tips. You might even get a training partner out of it.

10. I feel intimidated by the fit people there.

This is normal and everyone has this when they first start out. The environment is new, everyone there looks like they know what they’re doing. You feel like you’re in someone else’s home.

The number one reason you feel intimidated when you go to the gym is because you don’t go enough! If you started going regularly you’d get used to the place, the people and your fitness would improve. Everyone knows training improves your confidence. Just stick with it. It’s something you’ll laugh at a few months down the line.

Anyone can get in great shape. Anyone can become fit. But very few people ever do because they give in to their natural inclination to minimize time and effort.

Stop making excuses and just stick with it for two months. After that you’ll be finding excuses to workout even when you do have important stuff to get on with.

Featured photo credit: United Artists, Chartoff-Winkler Productions via Rocky (1976)

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