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6 Tips How To Stay Motivated When Training Alone

6 Tips How To Stay Motivated When Training Alone

The hum and buzz of last month’s powerlifting meet have worn off and you’re in a slump. Used to training by a strict schedule and alongside a teammate, the quiet filling the space between your bicep curls and weighted squats is deafening and disheartening.

Sure it’s nice sometimes to be able to focus on the workout at hand without listening to the grunts and woes of your workout partner’s latest life drama, but truth be told, having someone around to spot you on a chest and help you grit through the heavy weight can be a huge motivator.

Now that you’re training alone, it’s time to hone in on your body and goals without getting sidetracked. When you find yourself wavering back and forth from wanting to kick ass and bolting out of the gym early for Mexican and a margarita, just remember that you are your biggest competitor. When you feel your motivation begin to wane, embrace some of the tips below to help you refuel your drive.

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1. Make a Plan and Stick to it

When it comes to lifting, if you’re flying by the seat of your pants, you aren’t going to get very far. Every muscle of the body works in unison with another and so should your workouts. Sit down with your calendar and hash out a schedule and workout plan that works for your lifestyle and make sure it’s something you can get excited about.

If you aren’t eager to see what’s next up on your calendar, chances are you aren’t going to hit the weights with much motivation. Read through some of your favourite fitness magazines and draw up a workout plan that keeps things challenging and interesting. By keeping things fresh you’ll be a lot less likely to burn out.

2. Remember Nutrition is Key

Muscles aren’t built in the gym. Yes, you read that right. When you lift, you are literally tearing your muscle fibres and it isn’t until after your gym session that they begin rebuilding themselves. Even more important than adding an extra ten-pound plate to each end of your bench press is your diet. When fueling your body you want to make sure you are putting in good, quality ingredients that will leave your body energised and refreshed, not dragging.

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As tempting as it may be to reach for the Krispy Kreme donuts your coworker brought in this morning, remember that what you put into your body now will either negatively or positively affect your workout this afternoon. Eat a high protein diet rich in fruits, vegetables and lean meats and leave the refined sugary carbs sitting in the box where they belong.

3. Get a Coach

Nothing says “I’m in this to win this” like hiring your own personal coach. Whether it be a cheering squad in the weight room or a detailed workout and diet plan you’re looking for, a trainer can hold you accountable and get you where you need to be. Find someone who is strong and knowledgeable in exercise science and talk to them about your short and long term goals.

A coach will not only encourage you through your workouts but will look for your weak spots and design workout sessions aimed at strengthening them. A personal trainer will help you stay focused on your goals and keep you motivated to stick to your routine. It’s a lot harder to blow off a workout session when you know there is going to be someone there waiting for you to show up.

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4. Write It Down

Journaling isn’t just for angsty teenagers and wanna be writers. Keeping track of your day to day and week to week progress can offer a huge amount of motivation. Tracking your progress and setbacks can help you hone in on the exact areas you are excelling and keep you focused on your current goals. Be specific when setting yoar goals, write for example: ‘I want to get a six pack‘ or ‘lose X pounds by the end of the winter’.

Feeling unmotivated about this week’s workouts? Take a look at last Friday’s PR and you’ll feel a rush of pride and accomplishment that will push you through even the most monotonous workout. Look at ways you can tweak last week’s workouts to give you an extra boost of performance this week.

5. Join an Online Community

The inside of the local gym isn’t the only place you’ll find die-hard fitness addicts hanging out these days. Hop on to a fitness or body building forum online and you will see a whole world of people eagerly sharing their goals and accomplishments with like minded people.

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Whether looking for tips and advice on workout form or a place where you can share your accomplishments with cyber gym buddies who can cheer you on with a virtual “thumbs up”, you’re sure to find a community of people as enthusiastic about lifting as you are. Psychologists have studied the effects of tracking workouts and sharing such achievements online and found that it boosts motivation double fold!

Find a site with fitness enthusiasts you feel comfortable sharing with and get ready to cheer and be cheered on from the safe, un-sweaty distance of your computer screen.

6. Reward Yourself

Regardless of what activity humans are doing, there is no doubt that they are going to try to do it better when there is a reward involved. Don’t let working out become a monotonous daily drudgery with no end in sight. Stay focused on the bigger picture of a healthy stronger you and make sure you reward yourself for the effort that you are putting in.

Whether it be indulging in a decadent drink at the end of a good month or a pair of tickets to a favourite concert after a PR is met, keep the incentives flowing and you’re sure to stay motivated in the gym.

We all go through ups and downs in our fitness journeys, but don’t let the fact that you’re working out alone dissuade you from putting in your very best. You have worked hard to get to the point where you are today. Look in the mirror and remind yourself of the journey you’ve taken to get here and get excited about what the future holds. Embrace fitness in every aspect of your life and you’ll be sure to succeed.

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Last Updated on November 11, 2018

How to Gain Muscle Fast (The Healthy And Natural Way)

How to Gain Muscle Fast (The Healthy And Natural Way)

There’s a common misconception that building muscle occurs entirely in the gym from exercise and lifting weights. In this article, we are going to debunk this notion that weight lifting and gym exercise yields 100%, or even 90% for that matter, of muscle building results.

So how to gain muscle fast in a healthy way?

Yes working-out is a critical aspect of developing muscle, however it should not be the focal point. Building muscle occurs primarily outside of the gym by way of diet/eating habits, and sleep regimen.

How Is Muscle Developed?

Muscle is developed from damaging the tissue during exercise, and facilitating the most optimal circumstances for repair and growth of those same tissues. This means you will not only need to exercise, but you should focus on carbohydrates around your exercises, and adequate rest and recovery between workouts.

If your focus is building muscle and not losing weight, focusing on a high-carb diet with carb loading around the workout days will yield great results. Yes, you absolutely can lose fat and build muscle following a low-carb diet, but you’ll make faster progress if you follow a high-carb diet instead. Now don’t take that as a green-light to stuff your face with pasta, bread, and all sorts of other carb-heavy foods.

Let’s examine Glycogen – a multibranched polysaccharide of glucose that serves as a form of energy storage in humans. Muscle glycogen is a form of carbohydrate that’s stored in your muscles and liver. Glycogen is the primary source of fuel during exercise, and low glycogen levels decreases your ability to gain strength and muscle. The best way to maintain high levels of muscle glycogen is to eat a high-carb diet, with around 1 to 3 grams of carbs per pound of body weight.

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The time of ingestion of a carbohydrate supplement on muscle glycogen storage post exercise was examined in a study with twelve male cyclists that exercised continuously for 70 min on a cycle ergometer at 68% VO2max, interrupted by six 2-min intervals at 88% VO2max, on two separate occasions. The results suggest that delaying the ingestion of a carbohydrate supplement post-exercise will result in a reduced rate of muscle glycogen storage.

How to Gain Muscle Fast?

If you want to gain muscle as quickly, safely and efficiently as possible, then you want high muscle glycogen levels. Here’s a few effective approaches to building muscle:

Muscle Growth and Glycogen Levels

The primary driver of gaining muscle and its growth is progressive tension overload, which involves exposing your muscles to increasingly greater levels of tension over time. The most effective way to achieve this is to get as strong as possible on heavy compound lifts (squat, bench press, deadlift, over head press, bent over barbell rows..etc).

When you keep glycogen levels high, you’re going to gain strength faster, which means gaining muscle faster, too. Having higher levels of muscle glycogen will more than likely help you build muscle faster.

Maintaining high muscle glycogen levels also improves post-workout genetic signaling relating to muscle growth and repair.

Muscle Recovery and Glycogen Levels

Not only do higher muscle glycogen levels yield quicker strength gains, it will also improve recovery between workouts.

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On the contrary, low muscle glycogen levels are associated with overtraining, and even increasingly popular low-carb diets, which deplete muscle glycogen. Low glycogen levels also increase cortisol and reduce testosterone levels in athletes, which is a key component needed for building muscle.

Those on a low-carb diets also have reduced insulin levels. Insulin, in addition to helping store nutrients, also has powerful anti-catabolic properties. Basically insulin decreases the rate at which muscle proteins are broken down, which in turn creates a more anabolic environment conducive to muscle growth and development.

Intermittent Fasting (“IF”) and Testosterone

Fasting is not just a beneficial way to manage your weight, caloric intake, and start shredding as I have indicated in previous articles. Some research shows that fasting can be a source of strength enhancement and increases in testosterone stimulation.

As humans age metabolism slows and testosterone production decreases, this simply means that the body will no longer be able to work as efficiently as it did in earlier years. This is one of the primary reasons why you should take more care to your diet.

Research has shown that intermittent fasting can enhance the ability to secrete growth hormone in the body.[1] This is one of the primary reasons why IF is one of the preferred dietary habits of bodybuilders and strength athletes such as myself, whom will utilize an approach that emphasizes fasting phases (2 of 7 days of the week for example).

Research has also shown that IF can increase the bodies ability to signal luteinizing hormone.[2] In non-obese men, an intermittent fasting testosterone study showed that IF increased LH (luteinizing hormone – a testosterone precursor hormone) up to 67% and overall testosterone 180%.

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Luteinizing hormone is one that works in both men and women to enhance our ability to be sexually active and productive. In women, luteinizing hormone can trigger ovulation, and in men, works to stimulate testosterone.

Intermittent fasting also increases levels of a hormone called adiponectin. This increase in adiponectin during the fast helps improve insulin sensitivity. Adiponectin is so effective, in fact, that it’s been shown to reverse insulin resistance in mice.

Gaining Muscle and Macro Nutrients – Protein!

Something that absolutely cannot go overlooked is the protein consumption. Personally, I believe protein should be primarily consumed in food, however if looking to gain muscle, it can often be quite difficult to hit daily macro nutrient requirements.

If one is to build muscle consistently a general rule of thumb is to aim for 1-1.5grams of protein per pound of body weight on a daily basis. So as a 200lb man I would be needing to consume 200grams – 250grams of protein per day. I would aim for the higher consumption on days when very active and training.

As I’m sure you’re aware, it can often be quite difficult to consume that much protein, especially in food! It’s in these cases where supplementing protein isn’t a bad idea and I have discussed in great detail the different types of protein in previous articles.

Generally speaking, I lean towards Whey Protein Isolate, or non-dairy options such as Hemp Protein, or Pea Protein. As of late I have been waking up every morning and consuming one scoop of Hydrolyzed Collagen Protein Bovines from grass-fed beef. Collagen peptides are highly bioavailable and act as building blocks; renewing bodily tissues such as skin, bones and joints.[3]

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Collagen peptides may act as a messenger to the cells and trigger the synthesis and reorganization of new collagen fibers, thereby supporting tissue structure. Consuming protein such as Collagen in the morning is beneficial as the stomachs acids are needed to optimally break-down and absorb protein.

Though this has been a topic of great debate, I also firmly believe adequate carbohydrates are required to build muscle, especially if you are exercising/training often. With all the low-carb movements floating around the internet, there’s lots of misinformation. Muscle-building requires energy which is typically through an increased intake of carbohydrates.

Yes to gain mass, you have to ensure you’re consuming enough protein to rebuild muscle tissue damaged from training; but also consider carbohydrates because gaining size requires filling your muscles with glycogen as we discussed earlier in this article.

Conclusion

If you’re serious about gaining muscle fast the healthy way, it requires commitment and consistency. You will need to exercise and I highly suggest you download MyFitnessPal to track progress, set goals, and maintain diet.

It’s also motivational because you can find like-minded people in the fitness community, or encourage your friends to download the app as well and follow each other. I personally did this when I was losing weight and gaining muscle, and it was a blast to see my own progress and that of people I care about.

As always I’m not just here to write about the steps you need to take, I’m also here to help! You can message me anytime or email me with any questions you may have. I’m more than happy to assist with your muscle building and weight loss goals!

Featured photo credit: Arthur Edelman via how to gain muscle fast

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