tag:blogger.com,1999:blog-28136112031934636062024-03-15T18:10:28.380-07:00Destination Jacked: Muscle Headquarters Bringing you the latest, most accurate muscle building tips, expert fat loss diet advice and guidance on how to improve sleep quality. Learn the best muscle building exercises and understand how to build your own healthy diet for weight loss. Get science-based tips for better sleep and learn some of the best weight loss exercises to reduce belly fat.Kristoffer Beckerhttp://www.blogger.com/profile/16248998244229891864noreply@blogger.comBlogger130125tag:blogger.com,1999:blog-2813611203193463606.post-57272430121695232492023-11-09T09:56:00.001-08:002024-02-06T09:54:26.097-08:00Goal Setting - Lose At Least 100 lbs. With This Strategic Plan<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGg0bQSn4cdl-y7au0oEYL60epU4KJ9m5EA7pE0p2j_avBeHsR9_7BcU0Z3s1yHlMKiHZV7Cc38hYLRP1jfz_fV67flXHyL4DigaSVd_ICwAxCrMKk53wQZJT0WGiTTTGSvfUDuRqkpk_ik7RPUUVIEMlExLNJZELxmIhz0Eiyglyasm4AUSS8sRh5POI/s715/outstanding%20results.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Results in Bold Blue With Motivating Words" border="0" data-original-height="387" data-original-width="715" height="108" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGg0bQSn4cdl-y7au0oEYL60epU4KJ9m5EA7pE0p2j_avBeHsR9_7BcU0Z3s1yHlMKiHZV7Cc38hYLRP1jfz_fV67flXHyL4DigaSVd_ICwAxCrMKk53wQZJT0WGiTTTGSvfUDuRqkpk_ik7RPUUVIEMlExLNJZELxmIhz0Eiyglyasm4AUSS8sRh5POI/w200-h108/outstanding%20results.jpg" title="Bold Blue results with white background" width="200" /></a></div>There’s probably a reason you’re looking for proven
strategies to lose 100 lbs. or more. Your doctor may have told you to implement
healthy habits to lose at least 100 lbs.<p></p><p>Maybe you’d like to appear more
professional for your job or career and that will require you to successfully,
effectively and sustainably lose over 100 lbs. Or it’s very well possible that
you're simply looking for sustainable 100 plus pounds weightloss methods. </p>
<p class="MsoNormal">Before I get into the details, I want to make this point
very clear: you can lose over 100 pounds without weightloss surgery. I will say
it again: You can lose 100 + lbs. without surgery. Read that again and understand
that it is possible. Simply follow these methods for sustainable weight loss of
over 100 pounds and you'll likely achieve your goal. </p><p class="MsoNormal">This in-depth post includes affiliate links to products and books which, if you make a purchase using them, I may receive a monetary commission. I'll let you know which are the affiliate links as you read. </p>
<h2 style="text-align: left;">Goal Setting for Successful Weight Loss </h2>
<p class="MsoNormal">Setting successful goals for significant weight loss is
essential for long-term success. That statement may seem like common sense as
most people understand how critical it is to establish an effective set of
goals to lose a noticeable amount of weight.</p><p class="MsoNormal">One of the problems with this piece
of common knowledge is that a lot of people don’t set weight loss goals in a manner
that results in long-term, sustainable weight loss of 100 lbs. or more. </p>
<h2 style="text-align: left;">Weightloss Scale Accuracy </h2>
<p class="MsoNormal">In order to reliably and consistently track your accurate bodyweight
as part of your safe and effective weight loss for 100 lbs. or more, your scale
must be accurate. This point is very important and non-negotiable.</p><p class="MsoNormal">It can
be extremely frustrating and discouraging to see your bodyweight fluctuate so
wildly that it seems as though you gain and lose weight randomly when in
actuality you could be losing bodyfat and not realize it. </p>
<p class="MsoNormal">Your accurate bodyweight scale does not have to be an expensive, high-end device. A simple bathroom scale designed for people who are
significantly overweight is all that is needed. It is sometimes difficult to
find a quality scale for people who weigh 500 lbs. or more.</p><h3 style="text-align: left;">My Personal Weightloss Scale Recommendation <div class="separator" style="clear: both; text-align: center;"><a href="https://amzn.to/3sAYkUV" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="zoetouch weightloss scale over 500 lbs" border="0" data-original-height="466" data-original-width="466" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCNi-pjTxnTfyhSxs7P13M3Bt40J_pg9Alu7BKcK7LBvWn6VeVuSARA4RLfdJT_v6iiQVP6ME5K-WMar_GwEpyYuWsc0ZZ2YxKph_cP8xMFokGztBCTutb4flLTOSlMoD-y8GeA1t9I-s0uXnyfvizd05C0IO5qcfuN10aChH2MnrSj7-LWo969NjzCGk/w200-h200/Zoetouch%20Weightloss%20scale.jpg" title="over 500 lbs scale digital display" width="200" /></a></div></h3><p class="MsoNormal">As a Fitness Coach, <a href="https://www.acefitness.org/resources/everyone/find-ace-pro/d677233/kristoffer-becker/"><b>Certified Personal Trainer and Weight Management Specialist</b></a>, I am considered an authority in the field of weightloss. As such, I am confident in my recommendation and endorsement of a quality, durable weight loss scale for significantly overweight people. </p><p class="MsoNormal">The <a href="https://amzn.to/3sAYkUV"><b>ZOETOUCH Digital Scale</b></a> (affiliate link) is designed for heavy people with a wide platform and a capacity of 560 lbs. It has an easy to read LED display and comes with batteries. The simplicity in its design makes it a great option at a reasonable, affordable price. </p><p class="MsoNormal">The scale is not fancy, has no unnecessary
features and it will allow you to accurately keep track of your bodyweight over
the long term. </p>
<p class="MsoNormal">Once you have your quality weight loss scale that is designed for people
who are very overweight, you’ll be able to confidently track your progress
as you meet your established goals.</p><h2 style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0RegYbYcfe9h7eT8XWwCCHPjuLRADwjcQvKEwIIc4dNnRhT_Hawkzdg1vj97V-7f4r9wFZWZUGOviafKwa3YEUAXeX_CJzxtm8etiYiqm17ScQwTG9ys7Z43vUAw5ckNkB5ylxD1oe8xpmMgYQV4M_LPnHe8Mv7UD1yrzR4tl2WhHm68N9Gq78QRQrXM/s259/Progress.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Progress with arrow moving upwards" border="0" data-original-height="194" data-original-width="259" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0RegYbYcfe9h7eT8XWwCCHPjuLRADwjcQvKEwIIc4dNnRhT_Hawkzdg1vj97V-7f4r9wFZWZUGOviafKwa3YEUAXeX_CJzxtm8etiYiqm17ScQwTG9ys7Z43vUAw5ckNkB5ylxD1oe8xpmMgYQV4M_LPnHe8Mv7UD1yrzR4tl2WhHm68N9Gq78QRQrXM/w200-h150/Progress.jpg" title="Weightloss progress with arrow pointing up" width="200" /></a></div></h2><h3 style="text-align: left;">Short-Term Goals </h3>
<p class="MsoNormal">Short term goals for sustainable weight loss are
important to keep you on track as you embark on your long-term journey to
achieving a lower bodyweight.</p><p class="MsoNormal">
As part of your gradual weight loss plan to lose 100 + lbs., your short-term
weight loss goals should be on the timeline of two weeks at a time.</p><p class="MsoNormal">Sometimes
it’s recommended that you keep track of how much you weigh on a weekly basis,
and that’s fine if you’d like to watch the scale go down on the short term. But as you document your
weight as you lose the pounds, you may notice fluctuations due to body water loss
and retention.</p><p class="MsoNormal">
It is important to remember that when you set your plan and put into place
your proven strategies to lose 100 lbs. or more, the tendency to have large fluctuations
of water weight can cause the numbers you see on the scale to wildly go up and down
day to day. By keeping track of your body weight in two week increments, you will
likely see a gradual decrease in your body weight. </p>
<p class="MsoNormal">If you are extremely overweight or obese and you implement
your healthy habits for losing 100 + lbs., you may see a very dramatic loss of
bodyweight in the first few weeks of your weight loss journey.</p><p class="MsoNormal">It is not
uncommon for heavyset people to lose 5 – 10 lbs. of body weight per week in the first few weeks. Keep
in mind that when you put into place your gradual weight loss plan to lose over
100 lbs., you’ll lose bodyfat along the way. However, that extreme weight loss
over the first few weeks will likely be mostly water weight and that rate of
loss will be reduced and will stabilize. </p>
<p class="MsoNormal">That being said, your short term, significant weight loss
goal should be established and tracked in two week increments. </p>
<h3 style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWpCQdqBJfBojpYJfcOw0l1IBiT8uA8GbTbVkw85s0ZLy6JAyhXGKbCy_jFYdm0sD66QgGz5i1Jwn8LwVmFls_085ka2-s1YLVCcO9SVWOi-p7MO17mDtRhMhQPSnCjYY9QOnGojp68Qf9iVdR8Z0FlKKR9y5vqE334_JuLeVr2s_nrffWh7PqqQKr5Uk/s400/Staff-Satisfaction-Survey.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Green check mark in white box" border="0" data-original-height="300" data-original-width="400" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWpCQdqBJfBojpYJfcOw0l1IBiT8uA8GbTbVkw85s0ZLy6JAyhXGKbCy_jFYdm0sD66QgGz5i1Jwn8LwVmFls_085ka2-s1YLVCcO9SVWOi-p7MO17mDtRhMhQPSnCjYY9QOnGojp68Qf9iVdR8Z0FlKKR9y5vqE334_JuLeVr2s_nrffWh7PqqQKr5Uk/w200-h150/Staff-Satisfaction-Survey.png" title="Green checkmark on white weightloss goal list" width="200" /></a></div>Medium-Term Goals </h3>
<p class="MsoNormal">Your medium-term goals for losing a large part of your total
body weight should be in about 12 week increments. I’ll explain later that a part of your proven strategies to lose 100 pounds or more includes the process of
periodization.</p><p class="MsoNormal">
What that means is that you’ll use the healthy habits for losing 100+ pounds
and experience sustainable weight loss in periods of 12 weeks at a time. </p>
<p class="MsoNormal">One of the proven strategies to lose 100 pounds or more is
to set your medium term goals with an end date of 12 weeks. This period of time
is sufficient to see a gradual reduction in your total bodyweight. </p>
<h3 style="text-align: left;"><b>Long-Term Goals</b> </h3>
<p class="MsoNormal">In your long-term weight loss plan to lose over 100 lbs., it
is essential to establish long-term goals. For the sake of this sustainable
100+ lb. weight loss method, a long-term goal of 1 year is an easy end point. To
enjoy significant, sustainable weight loss, it may take several years to reach
your end goal.</p><p class="MsoNormal">In may be counterintuitive, but setting your sites on a distant
goal of losing over 100 lbs. or more of bodyfat may be discouraging and it’s
easy to go off course if you don’t track your progress over shorter periods of
time. </p>
<p class="MsoNormal">So, it’s a good idea to set your long-term weightloss
goal of over 100 pounds at 52 weeks. But remember, this gradual weightloss plan
to lose a significant amount of bodyweight may take longer than a year. And
that is ok. Maybe it will take you two years or even three or four years to get
to your desired bodyweight after losing over 100 lbs. </p>
<h3 style="text-align: left;"><b><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjomB5SgF7wok-bkKgiLnDQNGz-7fekilpYP8nZrFOHfhkfAsnP50CDLuzHs3wHMKmcyf0wk5Vw_0RjrX2hXcbJU38Aj1cfer-FWacO1bHkPeqdd-Zz6OB_XpPOYbU6AIjxb4ecTEF0umghIpAOBSTY0ZY5L8-1GKh4RyR3yY-KhqEsLXxmFoS53b4zsd4/s444/Animated%20Cheering%20Blue%20Person.gif" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Animated cheering cartoon person" border="0" data-original-height="444" data-original-width="200" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjomB5SgF7wok-bkKgiLnDQNGz-7fekilpYP8nZrFOHfhkfAsnP50CDLuzHs3wHMKmcyf0wk5Vw_0RjrX2hXcbJU38Aj1cfer-FWacO1bHkPeqdd-Zz6OB_XpPOYbU6AIjxb4ecTEF0umghIpAOBSTY0ZY5L8-1GKh4RyR3yY-KhqEsLXxmFoS53b4zsd4/w90-h200/Animated%20Cheering%20Blue%20Person.gif" title="Cheering for Weightloss Success" width="90" /></a></div>See the Results Along the Way</b> </h3>
<p class="MsoNormal">When putting an effective plan to lose more than 100 lbs in
place, some people get so caught up in the end goal that they don’t enjoy and
appreciate the progress that is made along the way. Sustainable weightloss of
100 + pounds takes time. You will not just wake up one day and be over 100 lbs.
lighter. </p>
<p class="MsoNormal">However, as you gradually lose bodyfat, you’ll see and feel positive
changes with your body. For example, every month your clothes may become loser
and your face and neck appear thinner. It’s likely that people will notice and
start to give compliments that will further motivate you to stick to your
proven strategies to lose 100 lbs. or more. </p>
<p class="MsoNormal">As you experience these results along the way, every week
and month, enjoy and appreciate what you’ve accomplished. You’ll feel motivated
and confident as you: </p>
<p class="MsoListParagraphCxSpFirst" style="margin-left: 38.25pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";">
</span></span></span><!--[endif]-->See the numbers on the scale consistently go
down<o:p></o:p></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: 38.25pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";">
</span></span></span><!--[endif]-->Watch your clothes become looser<o:p></o:p></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: 38.25pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";"> </span><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">F</span></span></span>eel more energized and light on your feet<o:p></o:p></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: 38.25pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";"> </span><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">I</span></span></span>mpress your doctor with your improved health
markers<o:p></o:p></p>
<p class="MsoListParagraphCxSpLast" style="margin-left: 38.25pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";">
</span></span></span><!--[endif]-->Regularly get compliments on your weight loss as people
notice<o:p></o:p></p>
<p class="MsoNormal">Perhaps the only downside of your plan for long-term weight
loss for 100 lbs. or more is that you’ll need a new wardrobe! </p>
<h2>Set Your S.M.A.R.T. Goals </h2>
<p class="MsoNormal">Safe and effective weight loss goals for losing over 100
lbs. should adhere to the components of a simple acronym: S.M.A.R.T</p>
<p class="MsoNormal">The goals of your gradual weight loss plan for 100 lbs.
should be: </p>
<h3 style="text-align: left;">Specific </h3>
<p class="MsoNormal">Your short-term, medium-term and long-term goals need to be
specific, not general or arbitrary. Instead of saying, “I want to lose a lot of
weight” or “I plan on losing over 100 lbs.”, establish specific bodyweight
goals for every period of your long-term weight loss of 100 pounds or more. </p>
<p class="MsoNormal">If you exceed your weight loss goal and lose more weight
than you planned on, that’s ok. Just stick to your program and adjust your goals
accordingly. </p>
<p class="MsoNormal">A very good goal is to lose 2% of your bodyweight every 2 weeks.
That means if you weigh: </p>
<p class="MsoNormal"></p><ul style="text-align: left;"><li>300 lbs. you’ll lose 6 lbs. </li><li>350 lbs. you’ll lose 7 lbs. </li><li>400 lbs. you’ll lose 8 lbs. </li><li>450 lbs. you’ll lose 9 lbs. </li></ul><p></p>
<p class="MsoNormal">As you achieve your lower bodyweight along the way, you’ll need
to adjust your calculations after you achieve your medium-term goal of 12
weeks. </p>
<h3 style="text-align: left;">Measurable </h3>
<p class="MsoNormal">As stated above, when you set realistic weight loss goals of
100+ lbs, you need to have a metric by which to measure the weight loss. As
part of these proven strategies to lose 100 lbs. or more, you’ll measure your
progress in pounds. </p>
<h3 style="text-align: left;">Attainable <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheRXPBoC1d9Jo06EzQDMwP0WPRnzG6zNKYBBKp_jIs2dj71rMtEKrSwQSri0VAmgJFV_1gr087P0grUyHLlTNWveu8zHvGfIJrUmCLe60Ku4lxTYkr6UAsmXRoJsUWAsXeL9D_3w0LA2tRB5H69qngiTmnLCwtvMG5Z0aCliHVbARbNbyk5Tdl5jvs4x0/s470/Future%20Self%20Meme.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="White motivating words on dark background" border="0" data-original-height="470" data-original-width="470" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheRXPBoC1d9Jo06EzQDMwP0WPRnzG6zNKYBBKp_jIs2dj71rMtEKrSwQSri0VAmgJFV_1gr087P0grUyHLlTNWveu8zHvGfIJrUmCLe60Ku4lxTYkr6UAsmXRoJsUWAsXeL9D_3w0LA2tRB5H69qngiTmnLCwtvMG5Z0aCliHVbARbNbyk5Tdl5jvs4x0/w200-h200/Future%20Self%20Meme.jpg" title="Weightloss Motivation Sign" width="200" /></a></div></h3><p class="MsoNormal">In should go without saying that your goals should be
attainable. Don’t make the mistake of setting extreme goals that are very
difficult or impossible to achieve. In this case, if you happen to achieve
significant weight loss in a short period of time, it will likely be unsustainable. </p>
<p class="MsoNormal">In reality, you should implement a gradual weight loss plan
for 100+ pounds. As I previously stated, an example of this would be to set the
attainable goal of losing 2% of your bodyweight every two weeks. This is a
slower process to lose a significant amount of bodyweight, but it is also the most
effective and sustainable. </p>
<h3 style="text-align: left;">Relevant </h3>
<p class="MsoNormal">Your long-term weight loss goals for over 100 pounds should
be in line with your reason and purpose of dropping the pounds. Do you need to
reduce your blood pressure or cholesterol? Do you want to have more energy and
feel better in general? Do you want to have more confidence in your appearance?</p>
<p class="MsoNormal">The reason why you implement your sustainable 100 + weight
loss methods and establish your goals matters. Keep your focus and purpose on why<i>
</i>you’re embarking on your weight loss journey and keep track of those
measurable objectives. </p>
<h3 style="text-align: left;">Time-Bound </h3>
<p class="MsoNormal">I’ve already talked about setting your short-term,
medium-term and long-term goals. There must be an end date for each period of
significant weight loss. This keeps you motivated and allows you to set your
sites on a shorter time period. Once you hit each goal along the way, you can maintain
your momentum and accelerate toward your next establish goal. <o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p>So, you’ll see measurable results every two weeks, 12 weeks
and 52 weeks. And those results can be dramatic! </p>
<h3 style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://amzn.to/3QStSza" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Book cover of renaissance diet 2.0 mike israetel" border="0" data-original-height="2560" data-original-width="1708" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwYm7VDDYwDMzZ8CyVNLioMv3UW3fY3QZ4A8j6aacB8xx_dpI6walIMoQLIl1HJScE_WAlxHXZkJLtoK1gqC_H6yML2G2cQ-1gR8A43uISsfSKgr_eLf6AdfW3SPTQ-BJ5r7tRb6-lD5ofmCTYQ80WzbDWp14_WVyMjc4CPtsrlWyYEdRgp1APWvT685c/w134-h200/Renaissance%20Diet%202.0%20Cover.jpg" title="Renaissance Diet 2.0 Weightloss Book Cover" width="134" /></a></div>Additional Reading</h3><p class="MsoNormal"><a href="https://amzn.to/3QStSza"><b>Renaissance Diet 2.0</b></a> (affiliate link)<o:p></o:p></p>
<p class="MsoNormal"><a href="https://krisbeckerfitness.wordpress.com/2023/10/26/prevent-weight-gain-and-muscle-loss-with-better-sleep-2/"><b>Prevent Weight Gain and Muscle Loss with Better Sleep</b></a><o:p></o:p></p>
<p class="MsoNormal"><a href="https://krisbeckerfitness.wordpress.com/2023/07/19/3-major-fat-loss-myths-that-will-sabotage-your-results/"><b>3 Major Weight Loss Myths That Will Sabotage Your Results</b></a><o:p></o:p></p>Kristoffer Beckerhttp://www.blogger.com/profile/16248998244229891864noreply@blogger.com0tag:blogger.com,1999:blog-2813611203193463606.post-24619683237885155592023-10-26T10:38:00.005-07:002023-10-26T12:08:31.533-07:00How to Get Compliments in the Gym: 7 Strategies That Really Work<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNShqWr9jHlRpC-pEZBkdO5Nx_e63C1SLJIdba89e6Yad_dFTt_PrEHvC8hYMBu_vsTIkV_o325Md1umKusK751b54ghmZh1iox4h0tPfL51hKf3ymVzGAagzRlqe2spnUjuE4oW2eGkJhQyDm6kzwzWjdFCElYW0nRmdeIOVQZWQmMtJtfNGyjeQ6Lv0/s740/Thumbs%20Up%20Fitness%20Lady.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Fit Women With Abs Giving Thumbs Up" border="0" data-original-height="493" data-original-width="740" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNShqWr9jHlRpC-pEZBkdO5Nx_e63C1SLJIdba89e6Yad_dFTt_PrEHvC8hYMBu_vsTIkV_o325Md1umKusK751b54ghmZh1iox4h0tPfL51hKf3ymVzGAagzRlqe2spnUjuE4oW2eGkJhQyDm6kzwzWjdFCElYW0nRmdeIOVQZWQmMtJtfNGyjeQ6Lv0/w320-h213/Thumbs%20Up%20Fitness%20Lady.jpg" title="Fit White Women Smiling and Giving a Thumbs Up" width="320" /></a></div>A lot of people want to know how to get compliments in the
gym, weight room or health club and as I’m sometimes asked, what are the best
tips for getting noticed in the gym. <p></p>
<p class="MsoNormal">In this post, I’ll look at seven effective strategies to gain fellow
gymgoers’ attraction, respect, and admiration. Applied with patience and focus,
these tips can result in others noticing you and sometimes giving you genuine
compliments on your physique, exercise technique or even your personality. </p>
<h2 style="text-align: left;">1. Be Confident</h2><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">It has been well established that people who carry
themselves with confidence are more likely to gain the attraction and respect
of others. This is a widely recognized psychological concept regarding human
behavior, self-confidence, and interpersonal dynamics. </p>
<p class="MsoNormal">While the level of attraction and the depth of the respect
can be debated, it is true nonetheless. </p>
<p class="MsoNormal">When I speak of confidence in this context, don’t mistake it
for arrogance. There is a time and a place for subtle arrogance but the gym is rarely
the place. </p>
<p class="MsoNormal">The reasons for showing confidence are many, but as I refer
to it in the gym setting, it can carry over to a few important aspects. </p><p class="MsoNormal"></p><h3 style="text-align: left;"></h3><h4 style="text-align: left;"><ul style="text-align: left;"><li><span style="text-indent: -0.25in;">You’ll be noticed by others, of all genders</span></li></ul><ul style="text-align: left;"><li>You may be more physically attractive to others</li></ul><ul style="text-align: left;"><li><span style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 7pt; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal;"> </span><span style="text-indent: -0.25in;">You’ll be more likely to improve your own
confidence</span></li></ul><ul style="text-align: left;"><li>You’ll be more likely to perform better in the
gym </li></ul></h4>
<p class="MsoNormal" style="text-align: justify;">Many serious gymgoers, particularly
bodybuilders, strength athletes and physique competitors, train by themselves.
Even those who have training partners are know for serious focus, avoiding eye
contact and social interaction altogether. That is perfectly fine, especially
if it allows you to concentrate on your lifts, technique, mental arousal and
prevents unnecessary distraction. </p>
<p class="MsoNormal" style="text-align: justify;">But if you’re interested in
getting compliments in the gym and being noticed while working out, eye contact
and being open to a bit of conversation with others may be a good idea. In
fact, part of the demonstration of confidence is the ability to interact with
others without fear or hesitation. </p>
<p class="MsoNormal" style="text-align: justify;">So, lift your chin a little
higher, avoid hunching over and put your chest out (very slightly). These
little tricks that show confidence in the gym are surprisingly effective. </p>
<h2 style="text-align: left;">2. Be Humble</h2><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEU8D28-ut_sgi37ujAibpIpqqKRxMhecXmGucvlLSPNBmhqMU44BlSC40ZthHzFExVYJS2SBi5TjFpOcsw17RQYmhZL9EiTc-dlrR-J14QzXGvMvDO0EWMfX9IzH1xTcgQsFMp7kLUNtK_hS-VflOyJU-Nj26Bo2xnQPRJowGWhrb6O7iaCHCOVGkZqY/s612/skinny%20guy%20with%20muscle%20shadow.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="skinny guy with muscle shadow in the background" border="0" data-original-height="415" data-original-width="612" height="136" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEU8D28-ut_sgi37ujAibpIpqqKRxMhecXmGucvlLSPNBmhqMU44BlSC40ZthHzFExVYJS2SBi5TjFpOcsw17RQYmhZL9EiTc-dlrR-J14QzXGvMvDO0EWMfX9IzH1xTcgQsFMp7kLUNtK_hS-VflOyJU-Nj26Bo2xnQPRJowGWhrb6O7iaCHCOVGkZqY/w200-h136/skinny%20guy%20with%20muscle%20shadow.jpg" title="skinny man wearing glasses with muscle arms in the background" width="200" /></a></div><div>Given how important the display of confidence in the gym is
so important for gaining other people’s attention and admiration, it may seem contradictory
that the act of being humble is very important for getting compliments in the gym. </div>
<p class="MsoNormal">Being humble in this sense doesn’t mean being shy or self-deprecating,
it simply means that you silently celebrate your achievements and accomplishments
with your progress, whether with you level of muscularity, leanness or
performance of your lifts. </p>
<p class="MsoNormal">Recognizing that you’re doing good things for your body,
health and, let’s face it, developing a lean, muscular physique, is something
that you should be doing. </p><p class="MsoNormal">But being humble in this context means not throwing your achievements
in people’s faces but rather remaining quiet about them and let your effort,
progress and accomplishments in your body’s development speak for themselves. </p>
<h2 style="text-align: left;">3. Don’t Humble Brag</h2><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfCI1dZSKgP4pd9zgfLv2122cY22TzUDYNqXo1eLuEaGmaghBOwZaNfyKlBzqJlxmc2OckJVZFuZsO_L9Lr4gC2vSfioKd73_IFelOE2Zl_WwwCrJstEC69Po4i5y4P9hThUi2H62XzGmoI7piu1OXm28nRZGJ2ozbZCI9JStrEwtNnFfuknY_dF1rHvU/s1023/Funny%20Bodybuilder%20Flexing.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Funny bodybuilder flexing cartoon" border="0" data-original-height="1021" data-original-width="1023" height="199" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfCI1dZSKgP4pd9zgfLv2122cY22TzUDYNqXo1eLuEaGmaghBOwZaNfyKlBzqJlxmc2OckJVZFuZsO_L9Lr4gC2vSfioKd73_IFelOE2Zl_WwwCrJstEC69Po4i5y4P9hThUi2H62XzGmoI7piu1OXm28nRZGJ2ozbZCI9JStrEwtNnFfuknY_dF1rHvU/w200-h199/Funny%20Bodybuilder%20Flexing.jpg" title="Funny bodybuilder bragging image" width="200" /></a></div>If you’re not familiar with the term “humble brag”, it can
be a major turnoff for many. Throwing out a humble brag means to boast about an
achievement or admirable quality but disguising it as being humble or self-deprecating.<p></p><p class="MsoNormal">
An example of a humble brag in the gym is, “Man, I’ve barely been eating and my
new baby is keeping me up at night. It’s a miracle I only benched 300 lbs.
today.” Or “My diet is off this week and my bodyweight is up a few lbs. I don’t
know why I keep getting complimented on how lean I look.” </p>
<p class="MsoNormal">In all my years working and training in the gym setting, I’ve
heard plenty of humble brags and seen just as many eye rolls in response to said
humble brag.</p><p class="MsoNormal">
So, don’t do it if you want to be admired in the gym and receive genuine compliments. </p>
<h2 style="text-align: left;">4. Don’t Fish for Compliments </h2>
<p class="MsoNormal">Just as bad, if not worse, as humble bragging is fishing for
compliments. In many instances this means to make statements or carry yourself
in a manner that attempts to illicit compliments from others.</p><p class="MsoNormal">
Basically, fishing for compliments means repetitively making statements about
your physique, strength or other related aspects of training, diet or exercise that
coerce a person to say something positive about you.</p><p class="MsoNormal">
For example, telling someone that you think your fat, you’re not lean enough,
or you’ll be chubby forever over and over may make someone think it necessary
to make a comment to the contrary. They may say something like, “Come on, you’re
not fat. Look at how big your arms are. Your chest is huge.” </p>
<p class="MsoNormal">Or, continuously flexing your biceps in the mirror while
making eye contact with someone or changing your body position or proximity to them
for the purpose of causing them to notice your muscle development may be considered
fishing for a compliment. </p>
<p class="MsoNormal">To take it a step further, throwing in a humble brag like, “Spotting
that guy while he was bench pressing gave me this pump. I’m not even training
traps today.” If you think about it, there’s more than one thing wrong with that
statement. </p>
<p class="MsoNormal">Fishing for compliments in the gym is the opposite of being
confident. It’s downright pathetic. </p>
<h2 style="text-align: left;">5. Don’t Be Creepy</h2><div><br /></div><div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHFdVsZY3Zop6aNYZ2fiG8CUz4hFaRA9lNDjCsdpZLPRsjNapXeLcxnX8U2GlDlqVGbkTEO3wcxIkYIdOz2x5xU1azkwUfRKgULeM09GbolzN-uKDH51qgccpFDnxhqBx0TkuuS7zsd4GRBsK0xLIQyWVA4lxO-PbxPQeWVRCMVIuveioHKoKF23-DxXQ/s267/Creepy%20Guy%20Staring%20gif.gif" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Creepy guy staring gif" border="0" data-original-height="200" data-original-width="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHFdVsZY3Zop6aNYZ2fiG8CUz4hFaRA9lNDjCsdpZLPRsjNapXeLcxnX8U2GlDlqVGbkTEO3wcxIkYIdOz2x5xU1azkwUfRKgULeM09GbolzN-uKDH51qgccpFDnxhqBx0TkuuS7zsd4GRBsK0xLIQyWVA4lxO-PbxPQeWVRCMVIuveioHKoKF23-DxXQ/s16000/Creepy%20Guy%20Staring%20gif.gif" title="Creepy staring guy gif" /></a></div>Come on guys, lurking around females, and puffing out your
chest in an attempt to look confident and jacked is a major turnoff to most
ladies. Getting inappropriately close, touching them without their consent and over-complimenting
them on their physique or how well their workout attire fits them crosses a
line.<p></p><p class="MsoNormal">
Let’s not forget about interrupting a female while she’s exercising, logging
her set, or catching her breath, especially if she has earphones on just to
humble brag or something similarity cringy. That is no way to get a genuine
compliment in the gym, let alone get a girl’s phone number or setting a romantic
date.</p><p class="MsoNormal">
These attempts at getting a lady to compliment you during a workout is a bad
idea and usually comes across as creepy. </p>
<h2 style="text-align: left;">6. Use Good Technique While Lifting Weights </h2>
<p class="MsoNormal">One surefire way to gain the respect of others in the weight
room is using good technique while performing your lifts. For the most part,
people aren’t as impressed with how much weight you can lift if you perform
your exercises with sloppy technique.</p><p class="MsoNormal">Ego lifting is a recipe for injury, eyerolling
and even negative opinions. It typically does nothing for building muscle mass,
building meaningful strength and certainly not athletism in most sports. </p>
<p class="MsoNormal">It's one thing to train with what Arnold Schwarzenegger
referred to as aggression and joy. Sometimes you have to get fired up for a big
lift and test the limits of your strength. That’s fine, even advisable at
times, but the practice should be used in moderation without the objective of
gaining others respect, attention, or compliments. </p>
<p class="MsoNormal">What is impressive is the use of sound technique when
performing your movements, particularly the basic compound lifts like bench
presses, squats, rows, and deadlift variations. In most cases, a person will
gain far more respect and admiration if they use proper, controlled technique
while performing their exercises, no matter how much weight they are
using.<span style="mso-spacerun: yes;"> </span> </p>
<p class="MsoNormal"></p>If your purpose is to build as much muscle mass as possible
over your whole body, it’s important to implement<b> <a href="https://muscleboundblog.blogspot.com/2023/09/advanced-muscle-building.html">scientific principles of hypertrophy training</a></b><b>,</b> which includes progressive overload using incremental
increases in weight, repetitions, and relative intensity. This requires using
sound exercise technique to stimulate continuous muscle growth with minimal risk
of injury. <p></p>
<p class="MsoNormal">Also, proper, laser focused attention on muscle tension and
proper exercise execution to build the muscle tissue on the biceps, chest and
calves is critical. This is especially true when using the highly effective
technique of <b><a href="https://muscleboundblog.blogspot.com/2023/03/science-of-big-arms.html">stretch-mediated hypertrophy</a></b>, particularly when training to
build big biceps. </p><p class="MsoNormal"></p><p></p>
<p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWiNUffoqrU5SAfo2DpLS_8Z-dPVYs9HNQd5xZWFLFJWLECWZjuc1EymAzxONVf4ascJunQtv6ndcm1gCWnGS8ow6nDYu_kouqK1SefoRUF5K-T5X71cV6D_FWkMLQmCxxOL3xT7z6FC7DJiLRcerkK2xLXyj1mCM_UbGs19utGfKbB3twRJBLPWcrC_4/s740/Fitness%20pullup%20good%20technique.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="muscular male doing pullups no shirt" border="0" data-original-height="416" data-original-width="740" height="181" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWiNUffoqrU5SAfo2DpLS_8Z-dPVYs9HNQd5xZWFLFJWLECWZjuc1EymAzxONVf4ascJunQtv6ndcm1gCWnGS8ow6nDYu_kouqK1SefoRUF5K-T5X71cV6D_FWkMLQmCxxOL3xT7z6FC7DJiLRcerkK2xLXyj1mCM_UbGs19utGfKbB3twRJBLPWcrC_4/w320-h181/Fitness%20pullup%20good%20technique.jpg" title="white male with muscles doing pullups with no shirt in the gym" width="320" /></a></div>I’m going to throw out a humble brag here myself. Because of
my consistent focus on mindful, deliberate exercise execution and near flawless
technique, I have been complimented dozens of times. Even when using submaximal
weights, it is seemingly impressive to other serious muscle enthusiasts in the
gym. Dare I say that this is by far the quality that has gotten me the most
complements in the gym. Also, it is important to note that I am humble about my
performance, and I never brag and I always try not to be creepy. <p></p>
<p class="MsoNormal">So, another effective, perhaps the most effective way, to
get compliments in the gym is to always try your best to use proper technique while
working out and to avoid ego lifting.</p><p class="MsoNormal">
You’ll probably become more muscular and develop a lean, jacked physique in the
process. </p>
<h2 style="text-align: left;">7. Be Consistent</h2><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">All of these tips for getting compliments in the weight room
work well, especially when applied consistently. <br />
<br />
Consistency applies to several important components in this context.</p><ul style="text-align: left;"><li><b><span style="text-indent: -0.25in;">Consistently showing up to the gym</span></b></li><li><b style="text-indent: -0.25in;">Consistently making progress, no matter how
small</b></li><li><b><span style="font-family: Symbol; text-indent: -0.25in;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 7pt; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal;"> </span></span><span style="text-indent: -0.25in;">Consistently using good technique</span></b></li><li><b><span style="font-family: Symbol; text-indent: -0.25in;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 7pt; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal;"> </span></span><span style="text-indent: -0.25in;">Consistently being confident but humble</span></b></li></ul><p></p><p class="MsoListParagraphCxSpLast" style="mso-list: l1 level1 lfo2; text-indent: -0.25in;"><o:p></o:p></p>
<p class="MsoNormal">Being consistent with all these aspects are more likely to
get you compliments in the gym. Most of this happens when they are all applied together.
It’s far more likely that you’ll build an impressive lean, muscular physique
and get stronger all while making a proven subconscious impression on others
through the display of confidence and humility. </p><h2 style="text-align: left;">Start Getting Compliments</h2>
<p class="MsoNormal">So, fellow muscle enthusiast, go forth and put into practice
these tips for getting complimented in the gym and weight room. Start small if
you must but be patient and enjoy the compliments as they come.</p><p class="MsoNormal">They may be
infrequent at times, but that doesn’t mean that people aren’t watching you with
admiration and attraction. Just keep it up and feel good as you get genuine
compliments from others in the gym. </p>
<p class="MsoNormal"><b>Also Read</b><o:p></o:p></p><p class="MsoNormal"><b><a href="https://muscleboundblog.blogspot.com/2023/09/must-read-muscle-building-books.html">2 Must-Read Muscle Building Books to Add to Your Library</a></b></p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2023/10/building-bigger-arms-8-essential-tips.html"><b>Build Bigger Arms: 8 Essential Tips for Noticeable Muscle Growth</b></a></p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2023/08/creatine-for-muscle-building.html"><b>Compelling Review of Creatine Monohydrate for Muscle Building</b></a></p>Kristoffer Beckerhttp://www.blogger.com/profile/16248998244229891864noreply@blogger.com0tag:blogger.com,1999:blog-2813611203193463606.post-63814942072891989102023-10-17T20:35:00.031-07:002023-11-14T16:11:08.347-08:00Build Bigger Arms: 8 Essential Tips for Noticeable Muscle Growth<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBVXl_S0_eQ0B-tjZZZ7BSIwDxNvtgqyBIMJ9umWhMa-jjLBSOflSVXuatuJ5RuUNd7ZHtDcEmHzNYFsWrRwYb8k5WNlppCTOz9t5bigk5veaSOoKsGtPVqgjRUT1nsXdzzGe_Jw6tGuKaxyPHpNE5TBru4bdPB5yPMXeY1yrotssXEsh-vHd3pPU1p-U/s1200/chris%20bumstead%20big%20arms.jpg" style="clear: left; display: inline; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="675" data-original-width="1200" height="113" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBVXl_S0_eQ0B-tjZZZ7BSIwDxNvtgqyBIMJ9umWhMa-jjLBSOflSVXuatuJ5RuUNd7ZHtDcEmHzNYFsWrRwYb8k5WNlppCTOz9t5bigk5veaSOoKsGtPVqgjRUT1nsXdzzGe_Jw6tGuKaxyPHpNE5TBru4bdPB5yPMXeY1yrotssXEsh-vHd3pPU1p-U/w200-h113/chris%20bumstead%20big%20arms.jpg" width="200" /></a></div>A muscular, built upper body has always been the foundation
for bodybuilders and muscle enthusiasts. A well-developed chest and sculpted shoulders
set the stage for an impressive physique. <p></p><p>While chiseled abs have their appeal,
let's be practical – how often are you walking around shirtless? When building
your body, practicality dictates that strength emanates from your arms. </p><p>In this
guide, I’ll delve into the fundamentals of building <a href="https://www.amazon.com/dp/B076YL4LFB"><b>maximum arm size and strength</b></a>. </p>
<h2 style="text-align: left;">Understanding the Muscles of the Arms </h2>
<p class="MsoNormal">To build what are considered big arms, it's crucial to understand
the arm muscles and how they function. </p>
<h3 style="text-align: left;">Biceps</h3><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">The bicep muscle comprises two heads, the short head (bicep
brachii) and the long head (bicep brachii). Both extend from the shoulder blade
to the forearm. </p>
<h3 style="text-align: left;">Triceps</h3><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">Located on the back of your upper arm, the tricep is the
opposite of the bicep. It consists of three muscle heads: the long head,
lateral head, and medial head. These muscles work independently to extend the
arm from the elbow joint. </p>
<h3 style="text-align: left;">Forearms</h3><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">The forearm is a single muscle connecting the hand to the
upper arm. It can be divided into two parts, the anterior (front) and posterior
(back), and plays a significant role in controlling the hands and fingers,
directly impacting grip strength. </p>
<p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: center;"><br /></div>Understanding these muscles and their interactions is vital
for effectively building bigger arms. <p></p><p class="MsoNormal">Keeping up-to-date on the latest muscle building research and the best scientific principles of hypertrophy training is crucial in your quest to build large, muscular arms. </p>
<h2 style="text-align: left;">Training Techniques to Build Big Arms </h2><h2 style="text-align: left;"><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCFrtPXugXv4ALehvQI-9_RVpkxGNcRfUax7W0eFOugX3o_LRQ7ixINTxss-pBcGYzIIXFT11bbRvTFxQx_8JsuWleQoS8yBafSh06mRbKkg5RUJROUR0zbxKYGRtowBYWfAgyvKE30VdWwgsJq6pfrH3Kur3_0WJkBZA7MDY0fG-gGdEhieTMYmgZQhw/s320/Strong%20Brain.gif" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="251" data-original-width="320" height="157" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCFrtPXugXv4ALehvQI-9_RVpkxGNcRfUax7W0eFOugX3o_LRQ7ixINTxss-pBcGYzIIXFT11bbRvTFxQx_8JsuWleQoS8yBafSh06mRbKkg5RUJROUR0zbxKYGRtowBYWfAgyvKE30VdWwgsJq6pfrH3Kur3_0WJkBZA7MDY0fG-gGdEhieTMYmgZQhw/w200-h157/Strong%20Brain.gif" width="200" /></a></div></h2><div>Read on and learn 8 essential tips to build noticeably bigger arms.</div><div><br /></div><h3 style="text-align: left;">1. Stretch Mediated Hypertrophy Builds Bigger Biceps</h3><div><p class="MsoNormal">Recent scientific research supports the idea that stretch
mediated hypertrophy, a process involving stretching and tension during
resistance exercises, is an effective method for building muscle, including
bigger arms.</p><p class="MsoNormal">To achieve substantial arm growth, focus on exercises that
emphasize the stretched portion of each repetition. <o:p></o:p></p><p class="MsoNormal">To learn more about the powerful muscle building process to grow large arm muscles, read my popular post <a href="https://muscleboundblog.blogspot.com/2023/03/science-of-big-arms.html">The Science of Building Big Arms: A How-To Guide </a></p></div>
<h3 style="text-align: left;">2. Blood Flow Restriction Training</h3><p class="MsoNormal">Also referred to as BFR, this technique restricts
blood flow to the muscles, causing blood to pool within the muscle, resulting
in a remarkable pump. By occluding the muscles, you stimulate large fast-twitch
muscle fibers, promoting significant growth. </p><p class="MsoNormal">You can use knee wraps, wrist wraps or a medical tourniquet for this method
during a superset of triceps and biceps exercises.<o:p></o:p></p>
<h4 style="text-align: left;">Sample BFR Workout </h4>
<p class="MsoNormal">Tricep Pressdown: 1 set of 30 reps (superset with
dumbbell curls)<o:p></o:p></p>
<p class="MsoNormal">Standing Dumbbell Curls: 1 set of 30 reps<o:p></o:p></p>
<p class="MsoNormal">Tricep Rope Pressdowns: 1 set of 15 reps (superset with
dumbbell curls)<o:p></o:p></p>
<p class="MsoNormal">Standing Dumbbell Curls: 1 set of 15 reps<o:p></o:p></p>
<p class="MsoNormal">Complete three sets of 15 reps, then remove the tourniquet.<o:p></o:p></p>
<h3 style="text-align: left;"><b>3. Increase Your Volume for Bigger Arms</b></h3>
<p class="MsoNormal">Research shows a direct correlation between volume and
muscle growth. Consider adding extra sets and training arms three times per
week to enhance arm size. Gradually increase your volume to minimize the risk
of injury. </p>
<h3 style="text-align: left;">4. Use Different Angles to Build Big Upper Arms</h3><p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9WZ5wqk9CtVIo_MFv9mk6rXWVxfr871DE7R_9DusIvL2yCSHwY0Tdv-sXOfgbczM-04tPan_1XuH5V46-sHA7b95z_5vDIGvyAmczVqbagPhGCQSxZmOeg6Pb8YYt77i5zF_0m2Uwcwejt9VFOdIn-qe41ymRG3xNduiiXNAXm1180JbOOusEQ45FNZM/s640/Preacher%20Curl%20Diagram.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="640" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9WZ5wqk9CtVIo_MFv9mk6rXWVxfr871DE7R_9DusIvL2yCSHwY0Tdv-sXOfgbczM-04tPan_1XuH5V46-sHA7b95z_5vDIGvyAmczVqbagPhGCQSxZmOeg6Pb8YYt77i5zF_0m2Uwcwejt9VFOdIn-qe41ymRG3xNduiiXNAXm1180JbOOusEQ45FNZM/w200-h200/Preacher%20Curl%20Diagram.jpg" width="200" /></a></div>To stimulate arm growth effectively,
target your arms from various angles. For biceps, incorporate incline curls and
chin-ups. For triceps, perform overhead tricep extensions to engage different
muscle heads. <p></p><h4 style="text-align: left;">Exercise Ideas to Build Big Arms </h4>
<p class="MsoNormal">Incline Dumbbell Curls: 4 sets of 8-10 reps<o:p></o:p></p>
<p class="MsoNormal">Bodyweight Tricep Dips: 4 sets of 15-20 reps<o:p></o:p></p>
<p class="MsoNormal">Standing Barbell Curls: 4 sets of 6-8 reps<o:p></o:p></p>
<p class="MsoNormal">Narrow-grip Bench Press or JM Press: 4 sets of 6-8 reps<o:p></o:p></p>
<p class="MsoNormal">Preacher Curls: 4 sets of 12 reps<o:p></o:p></p>
<p class="MsoNormal">Ez-Bar French Press: 4 sets of 12 reps </p>
<h3 style="text-align: left;">5. Superset to Build Big Arms </h3>
<p class="MsoNormal">To boost arm growth, incorporate supersets for bicep and
tricep routines. This technique increases blood flow, delivering essential
nutrients to your arms, making your training more effective. </p>
<h3 style="text-align: left;">6. Use Intensity Techniques to Grow Bigger Arms</h3>
<p class="MsoNormal">Introduce intense routines like supersets, dropsets,
pyramids, or running the rack periodically to challenge your muscles and
promote arm growth. </p><h3 style="text-align: left;">7. Use Creatine Monohydrate to Build Big Arms</h3><div><p class="MsoNormal">Creatine monohydrate functions by supplying essential
compounds required for ATP production, a key enzyme facilitating rapid muscle
contractions and quicker recovery. </p><p class="MsoNormal">Consistent creatine intake enables muscles to endure
prolonged, high-intensity workloads, leading to enhanced strength, endurance,
and muscle size. Users of a <a href="https://amzn.to/4535WxG "><b>high-quality creatine monohydrate powder supplement</b></a> (affiliate link) usually observe noticeable results within two weeks of beginning its use. </p><p class="MsoNormal">It's
important to note that the initial weight gain is attributed to the phenomenon of intracellular hydration.<o:p></o:p></p></div>
<h3 style="text-align: left;"><img alt="" border="0" height="1" src="https://ir-na.amazon-adsystem.com/e/ir?t=muscleheadquarters-20&language=en_US&l=li1&o=1&a=B00GL2HMES" style="border: none; margin: 0px;" width="1" /><b>8. Eat Good Food to Build Big Arms</b>
</h3><p class="MsoNormal">Nutrition plays a vital role in achieving your desired arm
size. Consume nutrient-dense foods and adequate protein. Track your caloric
intake, and if you're not gaining weight, increase your daily calories to gain
the desired arm size. </p>
<h3 style="text-align: left;"><b>Consistency Is the Key to Building Big Arms</b> </h3>
<p class="MsoNormal">Building bigger arms requires dedication, patience, and a
well-rounded approach to training. By understanding the arm muscles, employing
effective training techniques, and maintaining a proper diet, you can achieve
the strong, muscular arms you desire. </p><p class="MsoNormal">Remember, it's a journey that requires
commitment, but the results are worth the effort.</p><p class="MsoNormal"><i>*Please note: If you make a purchase using any of the affiliate links in this post, I may receive a monetary commission.</i></p><h4 style="text-align: left;">Also Read</h4><div><a href="https://muscleboundblog.blogspot.com/2023/09/Muscle-Building-Tool-ForArms.html">Unlock Your Arm Potential: Effective Muscle Building Tool for Arms</a></div><div><a href="https://muscleboundblog.blogspot.com/2023/09/must-read-muscle-building-books.html">2 Must-Read Muscle Building Books to Add to Your Library</a></div><div><a href="https://muscleboundblog.blogspot.com/2023/08/creatine-for-muscle-building.html">Compelling Review of Creatine Monohydrate for Muscle Building</a></div><div><p class="MsoNormal"><b>References</b><o:p></o:p></p><p class="MsoNormal">Smith SA, Montain SJ, Zientara GP, Fielding RA. Use of phosphocreatine kinetics to determine the influence of creatine on muscle mitochondrial respiration: an in vivo 31P-MRS study of oral creatine ingestion. J Appl Physiol. 2004 Jun;96(6):2288-92.</p><p class="MsoNormal">William N. Taylor, M.D.<span style="mso-spacerun: yes;"> </span><i>Anabolic Steroids and the Athlete, Second Edition.<span style="mso-spacerun: yes;"> </span></i>Published 2002 McFarland & Company, Inc., Publishers. pp 239-243. </p><p class="MsoNormal">Brose A, Parise G, Tarnopolsky MA. Creatine supplementation enhances isometric strength and body composition improvements following strength exercise training in older adults. J Gerontol A Biol Sci Med Sci. 2003 Jan;58(1):11-9.</p></div>Kristoffer Beckerhttp://www.blogger.com/profile/16248998244229891864noreply@blogger.com0tag:blogger.com,1999:blog-2813611203193463606.post-32912665859745207242023-10-11T08:22:00.006-07:002023-10-26T10:43:53.406-07:00A Fitness Coach's Editorial: Exercise Technique at the Commercial Gym<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkXOc41yTjqtFEwcgYgV9cs_BlvfyMxdqTC-wJWv8t5MfMnz2eRwGDNAm-RGIPOn2tcs4uAJ0PboEdLLVXykS060spnMPYgRosrRhGWFLQIqQLSTJq4NMkAvLzPRLmtqPcQoaMkLNDIa3DEPkN8hSPPEUTmxBIuVcH7S06ptf4aEKXfaK6u1lkSeIx2A8/s740/cartoon-geeky-nerd-kid-is-typing-notebook-enthusiastically_9633-12.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Funny cartoon nerd geek typing on laptop" border="0" data-original-height="740" data-original-width="740" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkXOc41yTjqtFEwcgYgV9cs_BlvfyMxdqTC-wJWv8t5MfMnz2eRwGDNAm-RGIPOn2tcs4uAJ0PboEdLLVXykS060spnMPYgRosrRhGWFLQIqQLSTJq4NMkAvLzPRLmtqPcQoaMkLNDIa3DEPkN8hSPPEUTmxBIuVcH7S06ptf4aEKXfaK6u1lkSeIx2A8/w200-h200/cartoon-geeky-nerd-kid-is-typing-notebook-enthusiastically_9633-12.jpg" title="Funny cartoon nerd geek typing on laptop" width="200" /></a></div>Here I present a bit of an editorial post. It involves subject
matter that may be a little controversial but it is true nonetheless, at least
in my opinion. I base the observations that I’m about to describe on decades of
training, study, application and my professional fitness expertise. <p></p>
<h2 style="text-align: left;">My Fitness and Exercise History</h2><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">I’ve always been an enthusiast of all things muscle. Since
the age of 15 I’ve taken in as much literature, education and fitness-related material
that I possible could. I started bodybuilding before I could legally drive in
the U.S. and I have hitchhiked to they gym, in a blizzard, out of desperation,
so that I could get to the gym to get in a workout.<o:p></o:p></p>
<p class="MsoNormal">Like many other high school athletes and young men who wanted
to achieve a lean, muscular physique, I devoured the content of muscle magazines
and outdated text books to find the most optimal strategies to build massive
amounts of muscle mass. <o:p></o:p></p>
<p class="MsoNormal">Back in the 1990’s I didn’t understand the science of muscle
hypertrophy as a lot of young men know it today. Thanks to YouTube influencers,
good and bad, the information is out there, albeit with much debate and at
time, contentious. </p><p class="MsoNormal">For example, it is now understood that one of the most
effective ways to build large, full biceps is through stretch-mediated
hypertrophy. <a href="https://muscleboundblog.blogspot.com/2023/03/science-of-big-arms.html">This science-based concept for building big biceps</a> has gained traction and has showed a lot of promise, although it’s full effectiveness is still debated in the
fitness community. <o:p></o:p></p>
<h2 style="text-align: left;">My Fitness and Exercise Training</h2><p class="MsoNormal">Once I started to build a solid base of muscle tissue and
learned exercise technique from some experienced lifters and gymgoers, I
pursued a personal training certification. I got certified as a personal trainer
at age 20 and I started working at a major commercial gym, gradually working my
way to a middle management position. <o:p></o:p></p>
<p class="MsoNormal">I felt confident in my knowledge, experience and relative
success as a bodybuilder and I moved in circles of men and women who mostly
lived the bodybuilding lifestyle. As such, I developed an eye for poor,
sometimes risky, exercise technique and execution. This furthered my endeavor
to educate the general population on exercise program development and safe,
sustainable program design. <o:p></o:p></p>
<p class="MsoNormal">I was transferred to several gyms in the Baltimore, MD area
into the early 2000’s and I took up competitive powerlifting. It was during my
experiences as a strength athlete that I perfected the squat, bench press and deadlift,
putting up relatively impressive numbers for my age at the time. </p><p class="MsoNormal">My diligence
in learning, engraining and perfecting my form in the big three lifts carried over
to my laser-focused techniques in all of my accessory exercises as well. I got
guidance and encouragement from my powerlifting coach, training seminars and,
of course, from men and women much stronger and more experienced than me. <o:p></o:p></p>
<p class="MsoNormal">In 2002, I became a police officer and redirected my time
and attention to law enforcement training and developing my skill and knowledge
to perform my job as safely and effectively as possible. As I got settled in,
my passion for powerlifting returned and I competed for another 10 years as a strength
athlete. <o:p></o:p></p>
<p class="MsoNormal">To maintain a balance of powerlifting training and my
career, I found it best to build my dream gym in my home’s two car garage. It
was there for nearly 20 years I trained alone, applying my accumulating
knowledge of exercise science and application. I was sequestered from the commercial
gym setting and I took for granted the 25 years of exposure I had to high
level, expert training and fitness-related education. <o:p></o:p></p>
<p class="MsoNormal">I made almost no observations of the general population
exercising inefficiently in a commercial setting, violating gym etiquette standards and performing their lifts with horrific, dangerous
technique. </p>
<h2 style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiGzWXw8HmZcdeFL4tQh-2Idjr5ADPYBZV3GsdymB2YD8t4XW_JGysrh7JLIASbZQpGUuZMH5A3xXiycjjCEcmi5ZaHnxPi_LFR6L4fFV0cuMXe8XQwDGR1EhYTjH6bjepFbiE8Oq1IdywNAdP-Ey7PKLyMcFA8F1vSq-1ik_fQTWV8tbuD5GrdsyOtTg/s5230/Funny%20dog%20wearing%20glasses.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Funny black pug dog wearing glasses" border="0" data-original-height="5230" data-original-width="3487" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiGzWXw8HmZcdeFL4tQh-2Idjr5ADPYBZV3GsdymB2YD8t4XW_JGysrh7JLIASbZQpGUuZMH5A3xXiycjjCEcmi5ZaHnxPi_LFR6L4fFV0cuMXe8XQwDGR1EhYTjH6bjepFbiE8Oq1IdywNAdP-Ey7PKLyMcFA8F1vSq-1ik_fQTWV8tbuD5GrdsyOtTg/w133-h200/Funny%20dog%20wearing%20glasses.jpg" title="Funny black pug dog wearing glasses" width="133" /></a></div>My Commercial Gym Observations</h2><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">In 2023, a YMCA facility opened very close to my home and I
took advantage of it’s close proximity to my residence and the availability of a
variety of modern exercise equipment. The first days in the gym were awe-inspiring
for me. I hadn’t seen so many quality machines, racks and free weights in a
very long time. I also hadn’t seen the masses exercising in such a cringy
manner either. <o:p></o:p></p>
<p class="MsoNormal">As if I didn’t know this already, the vast majority of
exercisers used very poor technique and their exercise selection was curious. I
was reminded that most people don’t squat with proper depth, don’t use a full range
of motion and many of the men used far too much weight than what would be ideal
for their given movement. The only thing I saw people getting good at was
increasing their risk for injury and being sloppy exercisers.</p><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">What kind of surprised me, but shouldn’t have, was that most
women used better technique and selected exercise more intelligently than many
of the men. I attribute a lot of this to the fact that women generally aren’t “ego
lifters” and they typically don’t try to impress others in the gym. </p><p class="MsoNormal">As such,
they usually take care in selecting their load and choose exercises that are
most effective for their target muscle versus the exercises that allow them to
move a massive amount of weight. </p>
<h2 style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeOJ-jhrmnBLTNrP6vFWFQ33fKX2wecD22Z37L_o33_hN6TbCHwe-mO0KLA5iV6_TB2Uh2iSTjWt2E032f1U62h70gvz_mKpS1RVbDUJB6ufZyTVF-7YtVa7FeV4XULhBqy38TSQOvkwzIsvAZcs71fMuv-U5LQsAe0bmVGbIB6FiON3XFVWhImgI-RQk/s1777/Nerd%20with%20muscle%20background.webp" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Muscle nerd geek holding books" border="0" data-original-height="1333" data-original-width="1777" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeOJ-jhrmnBLTNrP6vFWFQ33fKX2wecD22Z37L_o33_hN6TbCHwe-mO0KLA5iV6_TB2Uh2iSTjWt2E032f1U62h70gvz_mKpS1RVbDUJB6ufZyTVF-7YtVa7FeV4XULhBqy38TSQOvkwzIsvAZcs71fMuv-U5LQsAe0bmVGbIB6FiON3XFVWhImgI-RQk/w200-h150/Nerd%20with%20muscle%20background.webp" title="Muscle nerd geek holding books" width="200" /></a></div>Take Away for Better Fitness Results<br /></h2><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">People will forever exercise ineffectively in an unsafe, inefficient
manner. This is one of the reasons many do not see positive results and get
frustrated, leading them to fall off a consistent exercise program. Injuries
are common amongst exercisers who perform lifts inappropriately, which keeps
them out of the gym for extended periods of time. </p>
<p class="MsoNormal">So, fellow fitness enthusiast, I suggest you seek out as
much quality information as you can on proper exercise selection and technique
and the <a href="https://muscleboundblog.blogspot.com/2023/09/advanced-muscle-building.html"><u>most effective, scientific principles to build a lean, muscular physique</u>.</a>
This often involves humbling yourself, slowing down and spending time and
effort perfecting proper, safe exercise form.</p><p class="MsoNormal">Also, gentlemen, take a hint from
the ladies. Stop ego lifting, lighten your load and select exercises that are
appropriate for your goals, not impressing other people in the gym. Believe me,
most gymgoers don’t care about how much weight you lift. <o:p></o:p></p>
<h2 style="text-align: left;">My Fitness Enhancement Recommendation </h2><p class="MsoNormal">Now, go have a productive workout and please, pay attention
to your form and exercise technique and if you need help or assistance, don’t
be embarrassed to seek out the guidance of a professional online fitness coach or certified personal trainer.</p><p class="MsoNormal">Also, I suggest reading up on current
literature on exercise program design, application and execution. By educating yourself
and interacting with experienced, knowledgeable, fitness enthusiasts, you’ll
likely reap the rewards and achieve your muscular, lean body.</p><p style="text-align: left;"><b>Also Read</b></p><p style="text-align: left;"><a href="https://muscleboundblog.blogspot.com/2023/09/must-read-muscle-building-books.html"><b>Two Must Read Muscle Building Books to Add to Your Library</b></a></p><p style="text-align: left;"><a href="https://muscleboundblog.blogspot.com/2023/10/compliments-in-the-gym.html"><b>How to Get Compliments in the Gym: 7 Strategies That Really Work</b></a></p><p style="text-align: left;"><b>References</b></p><p style="text-align: left;"></p><p class="MsoNormal">1. Wakahara, T., et al. (2012). Stretch-mediated hypertrophy in
the vastus lateralis muscle and patellar tendon. Journal of Strength and
Conditioning Research, 26(2), 567-573. This study investigates the potential for stretch-mediated
hypertrophy in the quadriceps muscles and tendons. It suggests that muscle
elongation may play a role in hypertrophy.</p><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">2. McMahon, G. E., et al. (2014). Influence of concentric and
eccentric resistance training on architectural adaptation in human quadriceps
muscles. Journal of Applied Physiology, 116(11), 1493-1502. This study examines the effects of eccentric (stretching)
and concentric (contraction) resistance training on muscle architecture,
providing insights into the role of muscle lengthening in muscle hypertrophy.</p><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">3. Kubo, K., et al. (2007). Effects of repeated muscle
contractions on the tendon structures in humans. European Journal of Applied
Physiology, 99(4), 423-429. This study investigates how muscle contractions affect
tendon structures, suggesting that muscle tension alone, without stretch, may
be sufficient for muscle adaptation.</p><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">4. Blazevich, A. J. (2006). Effects of physical training and
detraining, immobilization, growth and aging on human fascicle geometry. Sports
Medicine, 36(12), 1003-1017. Blazevich's review article discusses how muscle fascicle
geometry changes in response to various stimuli, including resistance training,
and may provide insights into the role of muscle stretch in hypertrophy.</p><p></p>Kristoffer Beckerhttp://www.blogger.com/profile/16248998244229891864noreply@blogger.com0tag:blogger.com,1999:blog-2813611203193463606.post-26599535256614383632023-10-06T01:52:00.000-07:002023-10-06T01:52:20.209-07:0020 Diet Motivation Quotes and Easy Weight Loss Motivation Tips<p></p><div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8cqzRrBctL6WEkQxjHP8UIhgjkxJt3vAJm2-0O4IHd3qXxWKGVtgikeUbixYUEvaPNw5YGfMZ8UNiogtzycVQ1gaeFvBEE4TsRaSPfVBqd8qn_58Aaer6uvU4jC9u_zGZN4WlkhPB8jZ983UX1MoxFPeNFeJIOR9-xLz4rIZ9BlvY93_p0S81gdmsN8Q/s2134/20%20Diet%20Motivation%20Quotes%20Image.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Diet motivation quote in bold white letters" border="0" data-original-height="2134" data-original-width="2134" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8cqzRrBctL6WEkQxjHP8UIhgjkxJt3vAJm2-0O4IHd3qXxWKGVtgikeUbixYUEvaPNw5YGfMZ8UNiogtzycVQ1gaeFvBEE4TsRaSPfVBqd8qn_58Aaer6uvU4jC9u_zGZN4WlkhPB8jZ983UX1MoxFPeNFeJIOR9-xLz4rIZ9BlvY93_p0S81gdmsN8Q/w200-h200/20%20Diet%20Motivation%20Quotes%20Image.jpg" width="200" /></a></div>In the pursuit of a healthier and more fulfilling life, diet
inspiration quotes and easy diet motivation tips often serve as the driving
force that propels us forward. <p></p><p>Whether you're embarking on a weight loss
journey, adopting a new dietary plan, or striving to improve your overall
well-being, the power of these motivational tools cannot be underestimated.</p><p> Let's explore how these phrases can ignite your inner fire and guide you on
your path to a better you. </p><h2 style="text-align: left;">20 Diet Motivation Quotes and Tips</h2><div><br /></div>
<h3 style="text-align: left;">1. "Don't wish for a good body; work for it." </h3>
<p class="MsoNormal">In your quest for a healthier, more vibrant body, don't
merely wish for it; take action. Consistent, small efforts repeated day in and day out can yield
remarkable results. </p>
<h3 style="text-align: left;">2. "Your body is a reflection of your lifestyle. Make
it a masterpiece." </h3>
<p class="MsoNormal">View your body as a canvas, and your lifestyle choices as
the brush strokes. Craft a masterpiece of health, vitality, and strength with
every mindful decision you make regarding food, exercise, and daily habits. </p>
<h3 style="text-align: left;">3. "The only bad workout is the one that didn't
happen." </h3>
<p class="MsoNormal">When it comes to exercise, remember that even a short
workout is better than no workout at all. These diet inspiration quotes
emphasize consistency over perfection. Each workout is an investment in your
health. </p>
<h3 style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_p3_g8IQlCaoRW6VvXYbIH1xEVx5Kf0ndpRoDUvptQR3rJQ5ZG1SKeuoA_ADvK2P9jGqU7ZvJA_hICxHt0V_V9xier9FUlg17uzayQXKvPc88ggQLGoGWCBnK4cgF7UI1BQ41qUX6AkyiZNxfXeDWbgpP8yxj2G683LugLY4YtInQ_s4pO9sdskIGezA/s631/FB%2009-09-21.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Start now motivation meme with white background" border="0" data-original-height="631" data-original-width="460" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_p3_g8IQlCaoRW6VvXYbIH1xEVx5Kf0ndpRoDUvptQR3rJQ5ZG1SKeuoA_ADvK2P9jGqU7ZvJA_hICxHt0V_V9xier9FUlg17uzayQXKvPc88ggQLGoGWCBnK4cgF7UI1BQ41qUX6AkyiZNxfXeDWbgpP8yxj2G683LugLY4YtInQ_s4pO9sdskIGezA/w146-h200/FB%2009-09-21.jpg" width="146" /></a></div>4. "Success is the sum of small efforts, repeated day
in and day out. - Robert Collier </h3>
<p class="MsoNormal">Great achievements are built on the foundation of small,
consistent steps. Incorporate easy diet motivation tips into your daily routine,
and watch as your progress accumulates over time. </p>
<h3 style="text-align: left;">5. "Eat for the body you want, not the body you
have." </h3>
<p class="MsoNormal">Your current dietary choices shape the body you'll have in
the future. Use diet inspiration quotes as reminders to make mindful choices
that align with your health and fitness goals. </p><h3 style="text-align: left;">6. "Your health is an investment, not an
expense." <br /></h3>
<p class="MsoNormal">Think of your gym membership and healthy groceries as
investments in your future well-being. Prioritize your health as you embark on
this transformative journey. </p>
<h3 style="text-align: left;">7. "It's not about being the best; it's about being
better than you were yesterday." </h3>
<p class="MsoNormal">Easy diet motivation tips like this reminder encourage self-improvement over
comparison. Focus on your personal progress, and let each day be an opportunity
to <a href="https://muscleboundblog.blogspot.com/2023/09/Potential-Growth-Well-Being%20.html">become a better version of yourself</a>. </p>
<h3 style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge9onrLoaa6EEh0ZV-gISF4qQHSJ2URrSr5eKFrtTVDN-SmQj0U5qIgc3nKAJgbwEPkXuVYUG0-fVekvs4K8UddLbSYIxl9JoT8rQT3cldKYoxBWIJvY5wZqOHkLF_NEWXeysavX-b3fQnLXZBJl2CFZo9IEAZj1D68bYGlICRraiKU0w7_ELaAUzKzVQ/s3933/Remember%20Why%20You%20Started.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Weight Loss motivation quote in white letters" border="0" data-original-height="3933" data-original-width="2983" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge9onrLoaa6EEh0ZV-gISF4qQHSJ2URrSr5eKFrtTVDN-SmQj0U5qIgc3nKAJgbwEPkXuVYUG0-fVekvs4K8UddLbSYIxl9JoT8rQT3cldKYoxBWIJvY5wZqOHkLF_NEWXeysavX-b3fQnLXZBJl2CFZo9IEAZj1D68bYGlICRraiKU0w7_ELaAUzKzVQ/w152-h200/Remember%20Why%20You%20Started.jpg" width="152" /></a></div>8. "Remember why you started." <br /></h3>
<p class="MsoNormal">During challenging moments, revisit the reasons behind your
journey. Let these diet inspiration quotes reignite your motivation, whether it's for
improved health, increased confidence, or a longer life. </p>
<h3 style="text-align: left;">9. "Strive for progress, not perfection." </h3>
<p class="MsoNormal">Perfection is elusive, but progress is achievable. Embrace
small, consistent improvements as you move closer to your desired outcome. </p>
<h3 style="text-align: left;">10. "You don't have to be perfect to start, but you
have to start to be perfect." </h3>
<p class="MsoNormal">Getting started is often the hardest part. These diet
inspiration quotes remind us not to wait for the perfect moment. Begin your
journey today, and with time and effort, you'll see remarkable improvements. </p>
<p class="MsoNormal">In addition to these phrases, let's not forget these pearls
of wisdom: </p>
<h3 style="text-align: left;">11. "Believe in yourself and all that you are. Know
that there is something inside you that is greater than any obstacle."</h3><div><br /></div><p class="MsoNormal"><o:p></o:p></p><h3 style="text-align: left;">12. "Your body is a temple, but only if you treat it as
one."</h3><div><br /></div><h3 style="text-align: left;">13. "Every meal is a choice. Make the right
one."</h3><div><br /></div><h3 style="text-align: left;">14. "Your health is your wealth."</h3><div><br /></div><h3 style="text-align: left;">15. "The first step to getting anywhere is deciding
you're no longer willing to stay where you are."</h3><div><br /></div><h3 style="text-align: left;">16. "Success is not the key to happiness. Happiness is
the key to success. If you love what you are doing, you will be
successful." - Albert Schweitzer</h3><div><br /></div><h3 style="text-align: left;">17. "A moment on the lips, forever on the hips."</h3><div><br /></div><h3 style="text-align: left;">18. "The only thing standing between you and your goal
is the story you keep telling yourself as to why you can't achieve it." -
Jordan Belfort</h3><div><br /></div><h3 style="text-align: left;">19. "Don't count the days; make the days count." -
Muhammad Ali</h3><div><br /></div><h3 style="text-align: left;">20. One of the Best Weight Loss Motivation Tips: Visualize Your Success </h3><div><br /></div>
<p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcClZm8AMgyjIqG117iXikj6G6aQplWeNxbQAkdMr9XfBdKqHF2hWHGXT0Nes2GeV0U59K1b_OdnvxT14wkMJGKNlpOabPyQSWp0f0zv-mKTHeDBTLJGX0eHPl2fdr5ngI-IBDICyjL1QotASVkSNtPVMHMGykt0xKyURIQ2Ej0PDJxFlasBdlA8gCQoo/s640/Success%20Meme%20.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="fitness motivation meme with blue backgroud" border="0" data-original-height="640" data-original-width="640" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcClZm8AMgyjIqG117iXikj6G6aQplWeNxbQAkdMr9XfBdKqHF2hWHGXT0Nes2GeV0U59K1b_OdnvxT14wkMJGKNlpOabPyQSWp0f0zv-mKTHeDBTLJGX0eHPl2fdr5ngI-IBDICyjL1QotASVkSNtPVMHMGykt0xKyURIQ2Ej0PDJxFlasBdlA8gCQoo/w200-h200/Success%20Meme%20.jpg" width="200" /></a></div>Close your eyes and imagine the best version of yourself –
vibrant, energetic, and confident. Picture yourself achieving your health and
fitness goals, whether it's losing weight, running a marathon, or simply
feeling better in your own skin. <p></p><p class="MsoNormal">Visualize the positive changes in your life
that will accompany your success: improved self-esteem, more energy, and a
longer, healthier life. Hold onto this mental image and use it as a powerful
source of inspiration. </p>
<p class="MsoNormal">Whenever you face challenges or temptations, remind yourself
of this vision. Imagine the satisfaction of reaching your goals and the pride
you'll feel in your accomplishment. </p><p class="MsoNormal">Visualizing success can help you stay
focused, motivated, and committed to your diet and fitness journey. It
transforms your goals from abstract ideas into tangible, achievable realities.
So, keep that mental image alive and let it drive you toward the healthier,
happier you that you aspire to be. </p><h3 style="text-align: left;">Diet Motivation Every Day</h3>
<p class="MsoNormal">These diet inspiration quotes and easy diet motivation tips
are like beacons, guiding you toward a healthier, happier you. Incorporate them
into your daily life, and remember that your journey is unique.</p><p class="MsoNormal"> Each step you
take, no matter how small, brings you closer to your goals. </p><p class="MsoNormal">Stay motivated,
stay committed, and make each day count as you transform into a healthier and
more fulfilled version of yourself.<o:p></o:p></p><h3 style="text-align: left;"><b>More Weight Loss Motivation </b></h3><p style="text-align: left;"><a href="https://muscleboundblog.blogspot.com/2023/05/fat-loss-myths.html">3 Major Fat Loss Myths That Will Sabotage Your Results</a></p><p style="text-align: left;"><a href="https://amzn.to/3FXJ8oZ">Evidence-Based Habit Building: Finally Get Sh*t Done</a> (affiliate link)</p><div><a href="https://muscleboundblog.blogspot.com/2023/08/prevent-weight-gain-and-muscle-loss-with-better-sleep.html">Prevent Weight Gain and Muscle Loss with Better Sleep</a></div>Kristoffer Beckerhttp://www.blogger.com/profile/16248998244229891864noreply@blogger.com0tag:blogger.com,1999:blog-2813611203193463606.post-82937562855206149182023-09-21T12:06:00.001-07:002023-10-11T07:47:40.168-07:00Advanced Muscle Building Guide, Instant Access<p></p><p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqj5PjRTe6mXZSmv9dOHyDo1I-D__sapCjABL1tMYwzxXeSUsvUZgPCz73rLVXleP7zD2CBdyq7E4Vh6t9ae6EBzhaUuzwo6mH42eyoSGH8d28e-ldLB4f0a0hdc6fy_7u8Ld6OX5lG-b0B7UINXjk8MFw6AMjKhJgg_Nu9iQqecIwZEZD0-oB8Nb_iGM/s1294/RP%20Hypertrophy%20Book%20Cover.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Advanced Muscle Building Guide" border="0" data-original-height="1294" data-original-width="1000" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqj5PjRTe6mXZSmv9dOHyDo1I-D__sapCjABL1tMYwzxXeSUsvUZgPCz73rLVXleP7zD2CBdyq7E4Vh6t9ae6EBzhaUuzwo6mH42eyoSGH8d28e-ldLB4f0a0hdc6fy_7u8Ld6OX5lG-b0B7UINXjk8MFw6AMjKhJgg_Nu9iQqecIwZEZD0-oB8Nb_iGM/w154-h200/RP%20Hypertrophy%20Book%20Cover.jpg" title="Advanced Muscle Building Guide" width="154" /></a></div>If you're looking for an advanced guide for muscle building, I have a book recommendation for you. "Scientific Principles of Hypertrophy Training" by Renaissance Periodization is among <a href="https://muscleboundblog.blogspot.com/2023/09/must-read-muscle-building-books.html">the best, most relevant books on the topics of muscle building, fat loss and improving athletic performance</a>. <div><br /></div><div>The text is available <a href="https://amzn.to/3Pv6HJn" rel="nofollow">here at Amazon</a> for you to read instantly or order for delivery. <p></p><h2 style="text-align: left;">Unlock the Secrets of Muscle Growth </h2>
<p class="MsoNormal">"Scientific Principles of Hypertrophy Training"
takes you on an enlightening journey into the science of muscle building, also known as muscle hypertrophy. </p><p class="MsoNormal">Authored by a team of seasoned experts including competitive bodybuilder and
sports physiologist Dr. Mike Israetel, recovery specialist Dr. James Hoffman,
Neuroscientist Dr. Melissa Davis, and IFBB professional bodybuilder Jared
Feather, MS, this book takes a deep dive into evidence-based training methods. </p>
<h2 style="text-align: left;">The Blueprint for Maximum Muscle Growth </h2>
<p class="MsoNormal">This brilliantly written book is your roadmap to
comprehending and implementing the key principles of muscle development. Here's an idea of what you'll learn about:</p>
<h3 style="text-align: left;">Muscle Physiology</h3><p class="MsoNormal">Get insight into the fundamental
principles of muscle physiology, including muscle fiber types, muscle
contraction, and the biological mechanisms that drive muscle growth. </p>
<h3 style="text-align: left;">Training Variables</h3><p class="MsoNormal">Understand the critical training
variables influencing hypertrophy, including volume, intensity, frequency, and
exercise selection, and learn how to manipulate them effectively. </p>
<h3 style="text-align: left;">Nutrition and Recovery</h3><p class="MsoNormal">Dive into the pivotal role of
nutrition and recovery in supporting muscle growth. Explore topics such as
protein intake, calorie surplus, and optimizing sleep and rest practices. </p>
<h3 style="text-align: left;">Program Design</h3><p class="MsoNormal">Discover how to design customized
hypertrophy-focused training programs tailored to your specific goals, whether
you're into bodybuilding, strength training, or athletic performance
enhancement. </p>
<h3 style="text-align: left;">Progressive Overload</h3><p class="MsoNormal">Master the concept of progressive
overload and learn how to continually challenge your muscles to promote steady
growth over time. </p>
<h3 style="text-align: left;">Periodization</h3><p class="MsoNormal">Explore the concept of periodization and
understand how to structure training cycles for long-term progress while
avoiding frustrating plateaus.</p>
<h3 style="text-align: left;">Monitoring and Assessment</h3><p class="MsoNormal">Learn effective methods for
tracking progress, assessing muscle growth, and making data-driven adjustments
to your training and nutrition plans. </p>
<h3 style="text-align: left;">Common Mistakes and Myths</h3><p class="MsoNormal">There are a lot of fallacies and misconceptions out there. The authors debunk common myths about hypertrophy training, helping you avoid
pitfalls and focus on proven strategies. </p>
<h2 style="text-align: left;">Your Path to Muscle Mastery <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEja1fTU-HO-Y6Qj-CRmPp4YI9KxWkXU_doVhqBvG1oRJvhTtUhEvkkbeXgX4mKj8SfuYwy_IjiBZXL3QytD34B770gwvaa1taxQZC0-dcX60xpluFhj2jfY13DjZGNFMuulfPyjid57sMnld8on-ZLPd-aaDqyJpf35EuQlSxbuY6w8EEWI4MbY9uPu0C0/s1024/Crazy-Mass.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Optimal Hypertrophy" border="0" data-original-height="683" data-original-width="1024" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEja1fTU-HO-Y6Qj-CRmPp4YI9KxWkXU_doVhqBvG1oRJvhTtUhEvkkbeXgX4mKj8SfuYwy_IjiBZXL3QytD34B770gwvaa1taxQZC0-dcX60xpluFhj2jfY13DjZGNFMuulfPyjid57sMnld8on-ZLPd-aaDqyJpf35EuQlSxbuY6w8EEWI4MbY9uPu0C0/w200-h133/Crazy-Mass.jpg" title="Optimal Hypertrophy" width="200" /></a></div></h2><p class="MsoNormal">"Scientific Principles of Hypertrophy Training" is
an invaluable resource for muscle enthusiasts, athletes, and trainers. It's
your ticket to optimizing your muscle-building journey based on the latest
scientific research and evidence. </p>
<p class="MsoNormal">By grasping the core principles of hypertrophy, you'll be
empowered to create more efficient and effective training strategies to achieve
your muscle-building goals. </p>
<h2 style="text-align: left;">My Personal Stamp of Approval </h2>
<p class="MsoNormal">I can't emphasize enough how impactful this book has been in
my own muscle building training and program design for clients and athletes. </p><p class="MsoNormal">As an experienced, educated fitness coach and certified personal trainer, I can
confidently say that "<a href="https://amzn.to/3Pv6HJn" rel="nofollow">Scientific Principles of Hypertrophy Training</a>" is the most comprehensive, relevant, and applicable resource
I've read for mastering muscle building through effective program
design and implementation. </p>
<p class="MsoNormal">If you're ready to take your muscle building knowledge, motivation and results to the next level, you can read "Scientific Principles of Hypertrophy Training" instantly or order your paperback copy directly <a href="https://amzn.to/3Pv6HJn" rel="nofollow">from Amazon at my affiliate link here</a>. </p><p class="MsoNormal">This text will revolutionize your hypertrophy training and motivate you to intelligently and effectively design your muscle building program for optimal results. </p><h2>About the Authors</h2><h3><b><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwBZ29txXGmOnLoA68RQwnrGfo3Ol1JNtC09bf66htbnd9oldd_vMEQ_rtv3mUNOfPgewPDRgQV4rk4fMwd5Q-5ewMLz9kTOy3iRKms3ekmozRYG7B8u3pOrALrzrWUgoSFV5HQSM2O1QQCDxVehHNKvgAN2zpyRp2LJ7bK6Bmeh7z79JKBd7Ce8PAqwI/s1476/Dr.%20Mike%20Israetel%20RP.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Dr. Mike Israetel RP" border="0" data-original-height="1476" data-original-width="1332" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwBZ29txXGmOnLoA68RQwnrGfo3Ol1JNtC09bf66htbnd9oldd_vMEQ_rtv3mUNOfPgewPDRgQV4rk4fMwd5Q-5ewMLz9kTOy3iRKms3ekmozRYG7B8u3pOrALrzrWUgoSFV5HQSM2O1QQCDxVehHNKvgAN2zpyRp2LJ7bK6Bmeh7z79JKBd7Ce8PAqwI/w181-h200/Dr.%20Mike%20Israetel%20RP.png" title="Dr. Mike Israetel RP" width="181" /></a></div>Dr. Mike Israetel</b></h3><p class="MsoNormal">A prominent figure in the world of strength and conditioning, known for his expertise in sports physiology, bodybuilding, and nutrition. He holds a Ph.D. in Sports Physiology from East Tennessee State University and he is recognized for his extensive contributions to the fitness industry, particularly in the areas of muscle hypertrophy and strength training.</p><p class="MsoNormal"> He has authored and co-authored numerous research papers and articles, shedding light on evidence-based training methods and nutritional strategies. </p><p class="MsoNormal">As a competitive bodybuilder himself, Dr. Israetel has practical experience in the andHe understands the real-world challenges and demands that athletes and fitness enthusiasts face, making his advice practical and relatable. </p><p></p><p class="MsoNormal">In addition to his academic and practical pursuits, Dr. Mike Israetel is a sought-after speaker, educator, and coach. He has a talent for breaking down complex scientific concepts into digestible information that empowers individuals to make informed decisions about their training and nutrition.<o:p></o:p></p><h3><b><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSlMtLxOFZAZ3-MkU_txFjAQVwIZ8bvSVcL-rOylB8KtHrQrpIHriY56_d-Dfj9gP5PSUwMKIoIVQKeeJbSH4Q6FYwJmCLNzLMMHqCt3tJ-hqgxu2CzhC-G7QkHfmBMSRV1W8cnxtl1I4seu-FgTIOHKTLpq8_iBlXm-omFwwwpUu-mq_0Nv9DF97BkME/s340/Dr.%20James%20Hoffman%20RP.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Dr. James Hoffman RP" border="0" data-original-height="340" data-original-width="320" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSlMtLxOFZAZ3-MkU_txFjAQVwIZ8bvSVcL-rOylB8KtHrQrpIHriY56_d-Dfj9gP5PSUwMKIoIVQKeeJbSH4Q6FYwJmCLNzLMMHqCt3tJ-hqgxu2CzhC-G7QkHfmBMSRV1W8cnxtl1I4seu-FgTIOHKTLpq8_iBlXm-omFwwwpUu-mq_0Nv9DF97BkME/w188-h200/Dr.%20James%20Hoffman%20RP.png" title="Dr. James Hoffman RP" width="188" /></a></div>Dr. James Hoffman</b></h3><p class="MsoNormal">A distinguished figure in the realm of sports science and recovery. As an expert in the field, he has made significant contributions to the understanding of human performance and injury prevention. </p><p class="MsoNormal">Dr. Hoffman's educational background includes advanced degrees in Exercise Physiology and Biomechanics, which form the foundation of his expertise. His research and work primarily focus on the recovery aspect of sports and athletic performance, an area crucial for athletes looking to optimize their training and minimize the risk of injuries. </p><p class="MsoNormal"></p><p class="MsoNormal">As a renowned recovery specialist, Dr. Hoffman has collaborated with various athletes, coaches, and teams, providing invaluable insights into recovery strategies, techniques, and practices. His practical knowledge extends beyond the laboratory, making him a trusted advisor to athletes seeking to enhance their performance.</p><h3><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1vQKFk_SsFPjCvAuWv78O64mR9vhDKGvJIxtpzu8wTMACCPtbF8xydPH6UmxkPxdzbWGfvPyM0WRwu5gY2rUzY_Y54OWjufzz3wXrIa4mEO12Ko8dUs4Ihxeq_KtexwlwUaAu5Y9H0ft5FJUPVx3KMZsS8mxSho3WTCcPjOMljjpNwSKmZPHBxuynRl8/s2426/Dr.%20Mellissa%20Davis%20RP.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Dr. Mel Davis RP" border="0" data-original-height="2426" data-original-width="2306" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1vQKFk_SsFPjCvAuWv78O64mR9vhDKGvJIxtpzu8wTMACCPtbF8xydPH6UmxkPxdzbWGfvPyM0WRwu5gY2rUzY_Y54OWjufzz3wXrIa4mEO12Ko8dUs4Ihxeq_KtexwlwUaAu5Y9H0ft5FJUPVx3KMZsS8mxSho3WTCcPjOMljjpNwSKmZPHBxuynRl8/w190-h200/Dr.%20Mellissa%20Davis%20RP.jpg" title="Dr. Mellissa Davis RP" width="190" /></a></div>Dr. Mellisa Davis</h3><p class="MsoNormal">According to Renaissance Periodization's website, "Dr. Melissa Davis holds a PhD in Neurobiology and Behavior and has 10 years of research experience. Her work has been featured in Scientific American, published in high impact, peer reviewed journals, and recognized by faculty of 1000. </p><p class="MsoNormal">She has made a lifelong scientific-hobby of studying sport science and is a life-long athlete and scholar. </p><p class="MsoNormal">Melissa is currently a Brazilian Jiu Jitsu black belt under Giva Santana at One Jiu Jitsu, and is a multiple time IBJJF Master World Champion. She has also represented the United States in the international Abu Dhabi World Pro Competition on multiple occasions.</p><h3><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNDTi_RDMddufQ8Dmo-8JnzNgzfnrB5yHgZCJamS9myYeCnDhd42uO9JB29CZzkJLTNEgKc738-ws6o9dqpJVe-2bN694Tp3ODoTR2tndWRvskLYmblS32zKN83Y0DLC3fOLRpM6VeNgF2ygabILAkzDMOosWvQSwIoj5SZqhqLmsW9-v5DMmNTIf3rhA/s340/Jared%20Feather%20RP.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="340" data-original-width="320" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNDTi_RDMddufQ8Dmo-8JnzNgzfnrB5yHgZCJamS9myYeCnDhd42uO9JB29CZzkJLTNEgKc738-ws6o9dqpJVe-2bN694Tp3ODoTR2tndWRvskLYmblS32zKN83Y0DLC3fOLRpM6VeNgF2ygabILAkzDMOosWvQSwIoj5SZqhqLmsW9-v5DMmNTIf3rhA/w188-h200/Jared%20Feather%20RP.png" width="188" /></a></div>Jared Feather, MS</h3><p class="MsoNormal">An IFBB (International Federation of Bodybuilding and Fitness) professional bodybuilder known for his achievements in the world of competitive bodybuilding. He has competed at a high level in bodybuilding competitions and earned his IFBB Pro card, which is a prestigious designation signifying his professional status in the sport.</p><h3 style="text-align: left;">Recommended Reading</h3><p style="text-align: left;"><a href="https://muscleboundblog.blogspot.com/2023/03/science-of-big-arms.html">The Science of Building Big Arms: A How-To Guide</a></p><p style="text-align: left;"><a href="https://muscleboundblog.blogspot.com/2023/08/creatine-for-muscle-building.html">Compelling Review of Creatine Monohydrate for Muscle Building</a></p><p style="text-align: left;"><a href="https://muscleboundblog.blogspot.com/2023/09/Muscle-Building-Tool-ForArms.html">Unlock Your Arm Potential: Effective Muscle Building Tool for Arms</a></p><p></p></div>Kristoffer Beckerhttp://www.blogger.com/profile/16248998244229891864noreply@blogger.com0tag:blogger.com,1999:blog-2813611203193463606.post-63162313748795627162023-09-19T10:20:00.010-07:002023-10-13T06:07:33.747-07:00Unlock Your Arm Potential: Effective Muscle Building Tool for Arms<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWMybCbuhg-bH_g637LPpKWIZhPonPfx6kZSGaYaVN3v5zfelkthkOB-QdbCvjSWSspQkGAbuv3DkgeVEqI0SvV-ODEmgBFI0-BaiIqZ-1LaU5GSKM2s5-OKQk17HxnMt8v1qACeZ_BJTHvtSg-_p3zQDj0ETOxNGEVRNxG_vflxONvmMIy1ywJsuu490/s600/Muscle%20Building%20Tool%20For%20Arms.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="379" data-original-width="600" height="126" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWMybCbuhg-bH_g637LPpKWIZhPonPfx6kZSGaYaVN3v5zfelkthkOB-QdbCvjSWSspQkGAbuv3DkgeVEqI0SvV-ODEmgBFI0-BaiIqZ-1LaU5GSKM2s5-OKQk17HxnMt8v1qACeZ_BJTHvtSg-_p3zQDj0ETOxNGEVRNxG_vflxONvmMIy1ywJsuu490/w200-h126/Muscle%20Building%20Tool%20For%20Arms.jpg" width="200" /></a></div>Are you looking to carve out impressive, muscular arms and increase
the size of your biceps and triceps? Whether you're a gym enthusiast or prefer
working out at home, there are arm muscle building solutions for you. <p></p><p class="MsoNormal">In this post,
I'll explore the process of building your upper arms to help you achieve your
arm-building goals. <o:p></o:p></p>
<h2 style="text-align: left;">The Proper Tools to Build Your Arms </h2>
<p class="MsoNormal">Gym memberships offer a treasure trove of equipment, making
it convenient to focus on different muscle groups effortlessly. Free weights
provide versatility and overall muscle building benefits and specific arm
building tools offer a distinct advantage when it comes to stimulating muscle
growth in your arms. </p>
<p class="MsoNormal">But effective arm workouts sometimes require implements to target
the desired muscle group; in this case I’m referring to the biceps. </p>
<h2 style="text-align: left;">Tailoring Your Arm Workouts </h2>
<p class="MsoNormal">If you’re struggling to develop your biceps, arm muscle
building solutions are within your reach. Remember that an approach targeting
biceps will yield the best results. Develop a personalized workout routine that
aligns with your bodybuilding goals and preferences, and you'll be well on your
way to big, powerful arms. </p>
<h2 style="text-align: left;">The Power of Targeted Arm Workouts </h2>
<p class="MsoNormal">Before I explore one of the best bicep building tools, it's
important to understand the significance of targeted arm workouts. Building
strong and defined arms not only boosts your physical strength but also
enhances your overall appearance. </p><p class="MsoNormal">Well-defined biceps can give you the
confidence to wear sleeveless shirts and <a href="https://muscleboundblog.blogspot.com/2013/07/the-best-shirts-to-buy-to-make-arms.html">shirts that make your arms look bigger</a>. <b><o:p></o:p></b></p>
<p class="MsoNormal">Bodybuilding is an art form, and like any art, it relies on
principles and techniques to achieve mastery. One such fundamental principle is
the Principle of Specificity, as described in detail in Renaissance Periodization's<b> </b><i><a href="https://amzn.to/3PKdhNe" rel="nofollow">Scientific Principles of Hypertrophy Training</a></i><b>, </b>a
cornerstone of successful bodybuilding. <o:p></o:p></p>
<p class="MsoNormal">Let’s explore how it guides the training process and leads
to significant gains in muscle mass and strength. </p>
<h2 style="text-align: left;">Understanding the Principle of Specificity <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7HI4vJLRCX_LOHU8PK_sSdkzV6icbPTdbLeAQytDFdZ5OY6DXFpuST1cJq3s3Hk0e4OGruqsQv5cT35JnqMDjIBAospUSEIaZsuR7TOcG2wCILMNjqXy88eqa_SG70xueG7hB7Rnh7ulhbyTtK-XecjbADDytiffi8mBADmUaLx8i0EAvHBZisyJxGeE/s620/Muscle%20Building%20Tool%20for%20Lower%20Biceps.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="349" data-original-width="620" height="113" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7HI4vJLRCX_LOHU8PK_sSdkzV6icbPTdbLeAQytDFdZ5OY6DXFpuST1cJq3s3Hk0e4OGruqsQv5cT35JnqMDjIBAospUSEIaZsuR7TOcG2wCILMNjqXy88eqa_SG70xueG7hB7Rnh7ulhbyTtK-XecjbADDytiffi8mBADmUaLx8i0EAvHBZisyJxGeE/w200-h113/Muscle%20Building%20Tool%20for%20Lower%20Biceps.jpg" width="200" /></a></div></h2><p class="MsoNormal">The Principle of Specificity, often referred to as the
Specific Adaptation to Imposed Demands (SAID) principle, revolves around the
concept that the body adapts specifically to the demands placed upon it during
training. This means that to achieve desired results, your training regimen
must align closely with your goals. </p>
<p class="MsoNormal">For instance, if your aim is to build large biceps muscles,
focusing primarily on leg exercises won't yield optimal results. The principle
dictates that you should target your biceps with curl variations, including <b>Arm
Blaster curls</b>. </p>
<h2 style="text-align: left;">The Science Behind Specificity </h2>
<p class="MsoNormal">To appreciate the science behind specificity, let's look at
some key aspects: </p>
<p class="MsoNormal"><b>Muscle Fiber Type:</b> Different muscle groups consist of
varying proportions of muscle fiber types, such as fast-twitch and slow-twitch
fibers. Specific exercises activate these fibers differently. Tailoring your
workout to the muscle's fiber type composition ensures maximum growth (1). </p>
<p class="MsoNormal"><b>Neuromuscular Adaptations:</b> Specific training improves
neuromuscular coordination, enhancing the mind-muscle connection and optimizing
motor unit recruitment (2). </p>
<p class="MsoNormal"><b>Energy Systems:</b> Targeted training aligns with the energy
systems predominantly used by specific muscle groups. For example, endurance
training focuses on oxidative pathways, while strength training taps into
anaerobic energy systems (3). </p>
<p class="MsoNormal"><b>Exercise Selection:</b> Specificity influences exercise
selection. Compound exercises, such as deadlifts and bench presses, engage
multiple muscle groups, while isolation exercises zero in on particular muscles
(4). </p>
<h2 style="text-align: left;">Implementing Specificity in Your Bodybuilding Routine </h2>
<p class="MsoNormal"><b>Set Clear Goals</b>: Define your bodybuilding goals, whether
it's bulking up, toning, or improving strength. </p>
<p class="MsoNormal"><b>Design Targeted Workouts</b>: Craft workout routines that align
with your goals. Incorporate exercises that prioritize the muscle groups you
intend to develop. </p>
<p class="MsoNormal"><b>Vary Intensity and Volume</b>: Adjust training intensity (load)
and volume (reps and sets) according to your objectives. For strength, go heavy
with lower reps; for hypertrophy, use moderate weights with higher reps. </p>
<p class="MsoNormal"><b>Track Progress</b>: Keep meticulous records of your workouts,
including weights lifted and repetitions. This data helps you monitor your
progress and make necessary adjustments. </p>
<p class="MsoNormal"><b>Periodization</b>: Implement periodization, where you cycle
through phases of training intensity and volume. This prevents plateaus and
encourages continuous adaptation (5). </p>
<p class="MsoNormal">The Principle of Specificity is not just a guideline; it's
the roadmap to success in bodybuilding. By tailoring your training to your
specific goals and understanding the underlying science, you can maximize
muscle growth, the biceps in this case. </p><h2 style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAlqLM-Ga3mjFJKPS3dUsIzotFei-x04b4QB31scpzwjaHJxH2DkMdJ0t7Tb9GvrJt0msqaNxaC3prngrdsSciMIJRZUxTdMeGzFcZTqme22_QqUixYxOCDaCFXYqInSRidEpwtfpJzWFu57pI54T-bKiYIK8hfZ1ZbGyBY0TCuIuqGiDvP_mumRWnc2U/s400/Arnold%20Arm%20Blaster%20Curls.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="359" data-original-width="400" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAlqLM-Ga3mjFJKPS3dUsIzotFei-x04b4QB31scpzwjaHJxH2DkMdJ0t7Tb9GvrJt0msqaNxaC3prngrdsSciMIJRZUxTdMeGzFcZTqme22_QqUixYxOCDaCFXYqInSRidEpwtfpJzWFu57pI54T-bKiYIK8hfZ1ZbGyBY0TCuIuqGiDvP_mumRWnc2U/w200-h179/Arnold%20Arm%20Blaster%20Curls.jpg" width="200" /></a></div>Arm Blaster Curls: The Ultimate Arm Muscle Building Solution </h2>
<p class="MsoNormal">The bicep building solution – Arm Blaster curls. <a href="https://amzn.to/4547lmx" rel="nofollow">This unique device</a>, once used by the legendary Arnold Schwarzenegger, can help
you sculpt mind-blowing biceps that leave a lasting impression. It isolates
your biceps during curls, ensuring maximum muscle engagement and growth. It's
like having a personal trainer for your arms. </p>
<h2 style="text-align: left;">Unveiling the Arm Blaster </h2>
<p class="MsoNormal">The Arm Blaster is a compact, cost-effective, and
lightweight tool designed to revolutionize your arm workouts. By incorporating
Arm Blaster curls into your routine, you can quickly develop full, well-defined
biceps that stand out. </p><h3 style="text-align: left;">The Science Behind Arm Blaster Curls <br /></h3>
<p class="MsoNormal">What sets the Arm Blaster apart is its ability to maintain
precise arm positioning during standing curls. The classic barbell curl, known
for building overall bicep thickness and muscle size, becomes even more potent
with the Arm Blaster. </p>
<p class="MsoNormal">This remarkable tool maximizes muscle growth at the lower
part of your biceps, where they are most visible. It's the key to achieving
that sought-after thick and full look just above the forearm. Imagine
confidently sporting a short-sleeved shirt and showcasing your impressive
biceps. </p>
<h2 style="text-align: left;">The Importance of Lower Biceps </h2>
<p class="MsoNormal">Small, slender lower biceps can diminish the overall impact
of your arm development. Regardless of measurements, it's essential to
cultivate big, thick, and full lower biceps to create the illusion of massive
arms. Arm Blaster curls are your ticket to this transformative look. </p>
<h2 style="text-align: left;">Why Arm Blaster Curls Are Superior </h2>
<p class="MsoNormal">In my opinion, Arm Blaster curls reign supreme when it comes
to enhancing the appearance of your biceps and building muscular arms. Even
compared to preacher curls, Arm Blaster curls take the crown for effectiveness. </p>
<h3 style="text-align: left;">Convenience and Accessibility </h3>
<p class="MsoNormal">One of the best aspects of the Arm Blaster is its
affordability, portability, and compact size. You can easily carry it in your
gym bag and perform Arm Blaster curls wherever you have room for a curling
movement.</p><p class="MsoNormal">Whether you're at home, in a commercial gym, at work, or any suitable
location, the Arm Blaster is ready to help you sculpt your dream arms. </p>
<h2 style="text-align: left;">Don't Miss Out on Arm Blaster Curls </h2>
<p class="MsoNormal">Incorporating Arm Blaster curls into your arm-building
workout routine will unlock incredible growth potential and accelerates the
development of bigger, more muscular biceps. Don't underestimate the power of
Arm Blaster curls in enhancing the appearance of your arms. </p>
<p class="MsoNormal">Arm Blaster curls are your gateway to achieving those
impressive, eye-catching biceps you've always wanted. Embrace this muscle
building tool, and watch your arms transform into a true testament to your
dedication and hard work. </p>
<h2 style="text-align: left;">Start Your Arm Transformation Today </h2>
<p class="MsoNormal">Your journey to stronger, more defined arms begins with the
right muscle building tools. The Arm Blaster is a tool and your arm workout
solution and is available on Amazon.<o:p></o:p></p>
<p class="MsoNormal">Don't wait any longer—get your Arm Blaster at my <a href="https://amzn.to/4547lmx" rel="nofollow">Amazon affiliate link here</a> and take the first step towards achieving your arm muscle
building goals. Your dream arms await!</p>
<p class="MsoNormal"><b>Also Read:</b></p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2023/03/science-of-big-arms.html">The Science of Building Big Arms: A How-To Guide</a> </p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2023/09/must-read-muscle-building-books.html">2 Must-Read Muscle Building Books to Add to Your Library</a></p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2023/08/creatine-for-muscle-building.html">Compelling Review of Creatine Monohydrate for Muscle Building</a> </p>
<p class="MsoNormal">References: </p>
<p class="MsoNormal">Wackerhage, H., et al. (2019). Stimuli and sensors that
initiate skeletal muscle hypertrophy following resistance exercise. Journal of
Applied Physiology, 126(1), 30-43. </p>
<p class="MsoNormal">Sale, D. G. (1988). Neural adaptation to resistance
training. Medicine and Science in Sports and Exercise, 20(5 Suppl), S135-145. </p>
<p class="MsoNormal">Plisk, S. S., & Stone, M. H. (2003). Periodization
strategies. Strength and Conditioning Journal, 25(6), 19-37. </p>
<p class="MsoNormal">Schoenfeld, B. J. (2010). The mechanisms of muscle
hypertrophy and their application to resistance training. Journal of Strength
and Conditioning Research, 24(10), 2857-2872. </p>
<p class="MsoNormal">Issurin, V. B. (2010). New horizons for the methodology and
physiology of training periodization. Sports Medicine, 40(3), 189-206.<o:p></o:p></p>Kristoffer Beckerhttp://www.blogger.com/profile/16248998244229891864noreply@blogger.com0tag:blogger.com,1999:blog-2813611203193463606.post-25377046749498455922023-09-18T11:49:00.010-07:002023-10-07T23:53:36.720-07:00Unlocking Your Brain's Potential: Neuroplasticity and Personal Growth and Well-being<p></p><p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpxO1atAJMb8LZpsOLvKUXca1IcObQneFqEwIKYubE6AACpp6m591Qd1m2G2FKy0bXsIvPNtkjqB4aDKbdSg-t6GRSf1AzVatQjJxz7KCarwQyGywVkh-LodjwPc6SEx_2yus4MLrzS8MkucHCrwB1QOVDPcs50bBTLChMmsFqqaEli_ATGzdxPio3RSE/s4096/Brain%20Health.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="3112" data-original-width="4096" height="152" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpxO1atAJMb8LZpsOLvKUXca1IcObQneFqEwIKYubE6AACpp6m591Qd1m2G2FKy0bXsIvPNtkjqB4aDKbdSg-t6GRSf1AzVatQjJxz7KCarwQyGywVkh-LodjwPc6SEx_2yus4MLrzS8MkucHCrwB1QOVDPcs50bBTLChMmsFqqaEli_ATGzdxPio3RSE/w200-h152/Brain%20Health.jpg" width="200" /></a></div>In the realm of neuroscience, it is crucial to recognize
that human worth and self-esteem are intricately tied to brain processes and
perceptions. <p></p><h2 style="text-align: left;">Your Brain and Self-Worth</h2><p class="MsoNormal">The brain, as the seat of cognition and emotion, plays a pivotal
role in how we perceive our self-worth. In a world often preoccupied with
external standards and achievements, it's important to appreciate that one's
intrinsic value is not solely determined by external judgments, numbers on a
scale, or the completion of tasks. </p>
<p class="MsoNormal">Neuroscientific research highlights that our sense of
self-worth is rooted in the intricate network of neurons and neurotransmitters
within our brains. These neurological processes underpin our
feelings of self-esteem and self-perception, and they can be influenced by
various external factors, including social interactions, feedback, and societal
expectations. </p><p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEie-TmOA_Nb9zV9CUrNzM2ZrPfeObFNATMgJfeOcAGkO_L4HxmklUmkDg0f3xn-0BpSJioxeV_u6Xyucb2iGMa6RDSGclC11fetleoLQSqKfJKVcWHNvleyzVHEYjaD-qIoEOW_4ePqiSeppYRg-Wdk9L0t2qYVhtkcKzuoy1htC1JOVa6vg6E_H0ASOiY/s750/Neuroplasticity%20and%20Self-Worth.webp" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="500" data-original-width="750" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEie-TmOA_Nb9zV9CUrNzM2ZrPfeObFNATMgJfeOcAGkO_L4HxmklUmkDg0f3xn-0BpSJioxeV_u6Xyucb2iGMa6RDSGclC11fetleoLQSqKfJKVcWHNvleyzVHEYjaD-qIoEOW_4ePqiSeppYRg-Wdk9L0t2qYVhtkcKzuoy1htC1JOVa6vg6E_H0ASOiY/w320-h213/Neuroplasticity%20and%20Self-Worth.webp" width="320" /></a><h2 style="text-align: left;"><span style="text-align: left;">Self-Worth Is Real</span></h2></div><p></p>
<p class="MsoNormal">Consider your brain as an extraordinary neural landscape,
uniquely wired to harbor your qualities,</p><br /> virtues, and imperfections. Neuroscience tells us that our brains are adaptable and capable of
change, known as neuroplasticity. This means that, while you
have the capacity to grow and evolve, your worth is inherent and
unquantifiable. <p></p><p class="MsoNormal">You can experience positive adaptations through the stages of habit building which include inspiration and motivation, as described in Dr. Mellissa Davis' book <a href="https://amzn.to/3FXJ8oZ">Evidence-Based Habit Building: Finally Get Sh*t Done</a> (affiliate link). </p>
<p class="MsoNormal">Neuroscience also demonstrates how our brains encode
memories of personal triumphs and moments of resilience. These memories serve as a neurological testament to your worth and your
ability to make a positive impact on the world. </p><h2 style="text-align: left;">Strategies to Nurture Your Self-Worth<br /></h2>
<p class="MsoNormal"><b>Practice Self-Compassion:</b> Cultivate self-kindness and
self-understanding, acknowledging that your brain, like any other, can have
moments of self-doubt. </p>
<p class="MsoNormal"><b>Set Realistic Goals:</b> Recognize that the brain thrives on
achievable goals and measurable progress, rather than unattainable perfection. </p>
<p class="MsoNormal"><b>Surround Yourself with Positivity:</b> The brain is highly
influenced by social interactions, so choose relationships that uplift and
support your well-being. </p>
<p class="MsoNormal"><b>Celebrate Small Victories:</b> Neuroscience reveals that
acknowledging and celebrating achievements can trigger the release of
"feel-good" neurotransmitters, enhancing your self-esteem. </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-left: 1em; text-align: left;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgmMcIjN7RxDVO706ZxofMbken2jc-MYGKgPzYulNFajPcr6JiOBueb1SscyJiOm9SczaAw4jeBfL0Fmany6XIcbU1u5_sf_5XVARRdC6NZifuR4nwuAYOZ0chJ2ujDIKoOLHKiQFPiYlsPwyA8kCTFTKHZP5loj6Nzih7knN2pRuD6-ms8Hj7CMmp9JM/s5472/ave-calvar-opxOfzge2Tg-unsplash.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3648" data-original-width="5472" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgmMcIjN7RxDVO706ZxofMbken2jc-MYGKgPzYulNFajPcr6JiOBueb1SscyJiOm9SczaAw4jeBfL0Fmany6XIcbU1u5_sf_5XVARRdC6NZifuR4nwuAYOZ0chJ2ujDIKoOLHKiQFPiYlsPwyA8kCTFTKHZP5loj6Nzih7knN2pRuD6-ms8Hj7CMmp9JM/w200-h133/ave-calvar-opxOfzge2Tg-unsplash.jpg" width="200" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Photo by <a href="https://unsplash.com/@3tnik?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Ave Calvar</a> </td></tr></tbody></table><p></p>
<p class="MsoNormal"><b>Prioritize Self-Care:</b> The brain requires adequate rest and
nourishment to function optimally, impacting your emotional and cognitive
well-being. </p>
<p class="MsoNormal"><b>Challenge Negative Thoughts:</b> Utilize the brain's plasticity
to rewire negative thought patterns by consciously replacing them with positive
affirmations. </p><p class="MsoNormal"><br /></p>
<p class="MsoNormal">In the world of neuroscience, the underlying message remains
consistent: you possess an innate worth that transcends external judgments and
achievements. Your brain, a marvel of nature, serves as the biological
foundation upon which your unique self-esteem and self-worth are constructed.
Embrace your neurological potential, believe in your intrinsic value, and let
your brain's brilliance shine forth.<o:p></o:p></p><h3 style="text-align: left;">Also Read</h3><div><a href="https://muscleboundblog.blogspot.com/2022/05/overcome-self-sabotage-fat-loss-success.html">Overcome Self-Sabotage For Fat Loss Success</a></div><div><br /></div><div><a href="https://muscleboundblog.blogspot.com/2023/07/better-sleep-now-tips.html">Get Better Sleep Starting Tonight: Six Tips for Improving Your Sleep</a></div><div><br /></div><div><a href="https://muscleboundblog.blogspot.com/2023/05/fat-loss-myths.html">3 Major Fat Loss Myths That Will Sabotage Your Results</a> </div><div><br /></div><div><b>References: </b></div>
<p class="MsoNormal">Damasio, A. (1999). The Feeling of What Happens: Body and
Emotion in the Making of Consciousness. Harcourt Brace.<o:p></o:p></p>
<p class="MsoNormal">Northoff, G. (2011). Neuropsychoanalysis in Practice: Brain,
Self, and Objects. Oxford University Press.<o:p></o:p></p>
<p class="MsoNormal">Doidge, N. (2007). The Brain That Changes Itself: Stories of
Personal Triumph from the Frontiers of Brain Science. Viking.<o:p></o:p></p>
<p class="MsoNormal">Schacter, D. L., et al. (2017). The Seven Sins of Memory:
How the Mind Forgets and Remembers. Houghton Mifflin Harcourt.<o:p></o:p></p>
<p class="MsoNormal">Gilbert, P. (2010). Compassion Focused Therapy: Distinctive
Features. Routledge.<o:p></o:p></p>
<p class="MsoNormal">Dweck, C. S. (2008). Mindset: The New Psychology of Success.
Random House.<o:p></o:p></p>
<p class="MsoNormal">Cacioppo, J. T., & Patrick, B. (2008). Loneliness: Human
Nature and the Need for Social Connection. W. W. Norton & Company.<o:p></o:p></p>
<p class="MsoNormal">Salimpoor, V. N., et al. (2013). Anatomically distinct
dopamine release during anticipation and experience of peak emotion to music.
Nature Neuroscience, 14(2), 257-262.<o:p></o:p></p>
<p class="MsoNormal">Machado, A., et al. (2018). The neurobiology of resilience:
Implications for prevention and treatment of depression. Neuroscience &
Biobehavioral Reviews, 92, 447-455.<o:p></o:p></p>
<p class="MsoNormal">Hofmann, S. G., et al. (2012). The effect of
mindfulness-based therapy on anxiety and depression: A meta-analytic review.
Journal of Consulting and Clinical Psychology, 78(2), 169-183.</p><p></p>Kristoffer Beckerhttp://www.blogger.com/profile/16248998244229891864noreply@blogger.com0tag:blogger.com,1999:blog-2813611203193463606.post-2699396158271224172023-09-14T15:16:00.005-07:002023-11-06T21:44:53.045-08:002 Must-Read Muscle Building Books to Add to Your Library<h2 style="text-align: left;"><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0z0plNEaEsa8AOaYvJhMTk_cGgnwNgiknaa7yE8OvAhNcI0hf0-oM6gX6J4BlI9PQrz9xg-cZhiY-ATuKF9jkTgR8gRWoEaXy3ONMCIJqbjhXVPWGOMQMI6ZHpRfLuCzkGhYIwmhkRf6Zar-pGnKdJIUdUskpadnmlgdYJr1y8_2qJdN0rmLvYMFFCFQ/s622/Bodybuilding%20Books.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="413" data-original-width="622" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0z0plNEaEsa8AOaYvJhMTk_cGgnwNgiknaa7yE8OvAhNcI0hf0-oM6gX6J4BlI9PQrz9xg-cZhiY-ATuKF9jkTgR8gRWoEaXy3ONMCIJqbjhXVPWGOMQMI6ZHpRfLuCzkGhYIwmhkRf6Zar-pGnKdJIUdUskpadnmlgdYJr1y8_2qJdN0rmLvYMFFCFQ/w200-h133/Bodybuilding%20Books.jpg" width="200" /></a></div>You Need to Read for Optimal Muscle Growth </div></h2>
<p class="MsoNormal">It’s widely understood that personal growth and development
is critical for success in most areas of our life. This is true in our pursuit
of an impressively muscular physique.</p><p class="MsoNormal">However, there is so much information,
and let’s be honest, misinformation on social media, blogs and even in our gyms
and locker rooms when it comes to the most optimal way to build muscle tissue. </p>
<p class="MsoNormal">In recent years, there has been an abundance of scientific research
and literature that addresses the topics that many aspiring, intermediate and advanced
bodybuilders crave. The topic that I’m referring to is how to develop a lean,
muscular physique. </p><p class="MsoNormal">I've extensively detailed the contents of this post in <b><a href="https://www.amazon.com/dp/B076YL4LFB">What Are Considered Big Arms: The Ultimate Guide for Building Big Arms</a> </b>where you'll learn what are considered big, muscular arms and discover proven workouts based on updated science and methods to add inches to your arms that will make people notice. </p><h3 style="text-align: left;">Outdated Science</h3>
<p class="MsoNormal">In previous years and decades, a lot of data and literature
was supported by supplement manufacturers and fitness magazines such as Flex, Muscle
& Fitness and Muscle Media. While some of the principles developed and endorsed
by legendary bodybuilding marketer Joe Weider remain effective in building
muscle mass, much of the so-called science hasn’t stood the test of time.</p><p class="MsoNormal">
For those of us who are constantly pursuing the development of muscular strength
and size, it is crucial to stay up to date on the latest science and research in
the field of sports science, strength training and nutrition. </p>
<h2 style="text-align: left;">The Excitement of Learning New Muscle Building Information </h2>
<p class="MsoNormal">Learning new techniques, strategies and tools to build an
exercise program for maximum muscle development is always exciting. Sometimes
the best part is discovering the latest science as it pertains to training and
dieting for fat loss and muscle building. </p>
<p class="MsoNormal">In order to keep ahead of the competition, whether it’s gym-level,
friendly competition or on a legitimate bodybuilding stage, you need to
understand what works and why and uncover common myths and fallacies in the
world of bodybuilding training and nutrition. </p>
<h2 style="text-align: left;">Two Must-Read Muscle Building Books: My Recommendations </h2><div><br /></div><div>You'll see that I recommend a book focusing on a the scientific approach of muscle building through training and program design and implementation. </div><div><br /></div><div>I also recommend a book, also written by experts at Renaissance Periodization, that specifically address the dietary requirements of dieting for muscle building, fat loss and athletic performance. </div><div><br /></div><h3 style="text-align: left;">Scientific Principles of Hypertrophy Training </h3>
<p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://amzn.to/3PmEVOO" rel="nofollow" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1294" data-original-width="1000" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgHlzEtKrPe7LhNEkXe7cvbh_uxb_KGFVYZcwbn3dkKdDQSnQMYeiWzMQUjpIPw8mWytJpMonFkz89RgM-oFGwJd_RK-hN8-4lnFbwHqjjF-F6r6ge6SfmBGJwbr8Bs6gOyNQSbcJE4lm1y5WOcF4rDOkrnfbGUjRsAKX2wZz9zFSBvabTTCmZNi2B_Pw/w154-h200/RP%20Hypertrophy%20Book%20Cover.jpg" width="154" /></a></div>"<a href="https://amzn.to/3PmEVOO" rel="nofollow">Scientific Principles of Hypertrophy Training</a>" delves
into the science behind muscle hypertrophy, or muscle growth, providing a
comprehensive guide for you to maximize your muscle growth and
strength gains through evidence-based training methods. <p></p>
<p class="MsoNormal">The text is written by a group of experts in the field
including competitive bodybuilder and sports physiologist Dr. Mike Israetel,
recovery expert Dr. James Hoffman, Neuroscientist Dr. Melissa Davis and IFBB
professional bodybuilder Jared Feather. </p>
<h3 style="text-align: left;">The Key Principles to Maximize Muscle Growth </h3>
<p class="MsoNormal">"Scientific Principles of Hypertrophy Training" is eloquently
written and contains well-researched, documented in-depth information that is easy
to digest and understand.<span style="mso-spacerun: yes;"> </span>The book
focuses on several important principles of building muscle. </p>
<h4 style="text-align: left;">Muscle Physiology </h4>
<p class="MsoNormal">The book begins by explaining the fundamental principles of
muscle physiology, including muscle fiber types, muscle contraction, and the
biological mechanisms that drive muscle growth. </p>
<h4 style="text-align: left;">Training Variables </h4>
<p class="MsoNormal">It discusses the critical training variables that influence
hypertrophy, such as volume, intensity, frequency, and exercise selection.
Readers will gain insights into how to manipulate these variables effectively. </p>
<h4 style="text-align: left;">Nutrition and Recovery</h4><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">The book emphasizes the importance of nutrition and recovery
strategies in supporting muscle growth. It covers topics like protein intake,
calorie surplus, and optimal sleep and rest practices. </p>
<h4 style="text-align: left;">Program Design <div class="separator" style="clear: both; text-align: center;"><a href="https://amzn.to/3PhJMkv" rel="nofollow" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Dr. Mike Israetel" border="0" data-original-height="1500" data-original-width="1500" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhniSfd7JFIQw85FC3FCjSWvoskYv8rvHqdQHD7AANLKnmGDEbWMEnHl7jI-BLCOd5tYEv06JsB2oGsXpva_USWWdxKw3ybCUQom93Rdx9ijBscxjJ3V2Xk8_VZeQ3lFsbP-bjvv8Z-psNNOi65_hic7xs2tJZuqAGr37BdTZiR-sjNWEyqKQO0xfvOzM0/w200-h200/Dr.%20Mike%20Isratelt.jpg" title="Dr. Mik. Israetel" width="200" /></a></div></h4><p class="MsoNormal">Readers will learn how to design hypertrophy-focused
training programs tailored to their individual goals, whether it's
bodybuilding, strength training, or athletic performance enhancement. </p>
<h4 style="text-align: left;">Progressive Overload</h4><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">The concept of
progressive overload is explored in depth, detailing how to continually
challenge muscles to promote growth over time. </p>
<h4 style="text-align: left;">Periodization</h4><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">The book introduces the concept of periodization, explaining
how to structure training cycles for long-term progress and prevent plateaus. </p>
<h4 style="text-align: left;">Monitoring and Assessment</h4><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">It discusses methods for tracking progress, assessing muscle
growth, and making data-driven adjustments to training and nutrition plans. </p>
<h4 style="text-align: left;">Common Mistakes and Myths</h4><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">The authors debunk common misconceptions and myths about hypertrophy training, helping readers<br />
avoid pitfalls and focus on what truly works. </p>
<p class="MsoNormal">"Scientific Principles of Hypertrophy Training" is
a valuable resource for muscle enthusiasts, athletes, and trainers seeking to
optimize their muscle-building efforts based on the latest scientific research
and evidence. </p>
<p class="MsoNormal">By understanding the underlying principles of hypertrophy,
readers can develop more effective training strategies and achieve their muscle
building goals efficiently and optimally. </p>
<h3 style="text-align: left;">My Personal Endorsement </h3>
<p class="MsoNormal">I’ve stated many times in my published content, talks and training
sessions that "The Scientific Principles of Hypertrophy Training" is the most
comprehensive, relevant and applicable text that I’ve read to date on the topic
of optimizing muscle building through effective program design and execution. <o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p>Get your copy of "Scientific Principles of Hypertrophy Training" at <a href="https://amzn.to/3PmEVOO" rel="nofollow">Amazon here</a>. (affiliate link)</p>
<h2 style="text-align: left;">The Renaissance Diet 2.0 </h2>
<p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://amzn.to/3ZkpxHl" rel="nofollow" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="2560" data-original-width="1708" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqQoCO4RJCmKRc4iBGOICCGqefh0qNg_WKKxk3IbLqkXKTZaxmT-fRkpPHL1BV9TpCAE8uR35BABRgCZta0N-3TAB1we2fUZ9WTn5uyYxaPfykjxAEl4tffQTRq0mEtJrzmOU_HH2KcSEoaiPekfy12YaxQxkufLozsWc2za0Hoq2jBxxvD-pd-a8I5Ss/w134-h200/Renaissance%20Diet%202.0%20Cover.jpg" width="134" /></a></div>"<a href="https://amzn.to/3ZkpxHl" rel="nofollow">The Renaissance Diet 2.0</a>" is a nutrition and fitness
book authored by the crew over at Renaissance Periodization: Dr. Mike Israetel,
Dr. Melissa Davis, and Dr. James Hoffmann. <p></p>
<p class="MsoNormal">"The Renaissance Diet 2.0" is a comprehensive and
updated guide to nutrition and dieting, designed to help individuals achieve
their fitness and physique goals through a scientifically-backed approach. <o:p></o:p></p>
<p class="MsoNormal">Building on the success of the original Renaissance Diet,
this updated version incorporates the latest research and practical insights
into the art of nutrition and diet planning. </p>
<h3 style="text-align: left;">Key Elements of a Muscle Building Diet </h3><div><br /></div>
<h4 style="text-align: left;">Macro-Cycle Dieting </h4>
<p class="MsoNormal">The Renaissance Diet emphasizes the importance of macrocycle
dieting, which involves strategically cycling your macronutrient intake
(carbohydrates, proteins, and fats) to align with your training phases and
goals. It explores how to adjust your nutrition for muscle gain, fat loss, or
maintenance. </p>
<h4 style="text-align: left;">Micro-Cycle Dieting </h4>
<p class="MsoNormal"><span style="mso-spacerun: yes;"> </span>The book discusses
the concept of micro-cycle dieting, which involves making daily adjustments to
your nutrition based on your training intensity and activity levels. This
fine-tuned approach helps optimize performance and recovery. </p>
<h4 style="text-align: left;">Flexible Dieting </h4>
<p class="MsoNormal">"The Renaissance Diet 2.0" promotes flexible
dieting, which allows individuals to enjoy a variety of foods while still
meeting their nutritional targets. It provides guidance on tracking macros,
portion control, and making smart food choices. </p>
<h4 style="text-align: left;">Nutrient Timing </h4>
<p class="MsoNormal">The book covers the significance of nutrient timing,
including pre-workout and post-workout nutrition, to maximize training
performance and recovery. </p>
<h4 style="text-align: left;">Supplements </h4>
<p class="MsoNormal">The text offers insights into the role of supplements in
supporting fitness goals and provides recommendations for when and how to use
them effectively. </p>
<h4 style="text-align: left;">Training Integration <div class="separator" style="clear: both; text-align: center;"><a href="https://amzn.to/3Pkrz5P" rel="nofollow" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1000" data-original-width="1000" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikdT3gKGAnPv1EAfIpTXqlgINCHQ2Qamwd9bExpWIT1IgEMeVnEQjrHNBbBM5Ves4t6gCl6haWyRxIg2HaeVN2ZaOhFHDRQf6TJwFSUAQT7zOidhQUoJNx3fre3WBj0BqSSqlCLs7G0RWFBDeC29Z06LFGUTIcQyLMXvzuqz2EmTUIa-15BuL5AiwYIdM/w200-h200/Dr.%20James%20Hoffman%20-%20RP.jpg" width="200" /></a></div></h4><p class="MsoNormal">The authors highlight the synergy between nutrition and
training, emphasizing that a well-structured diet is essential to achieving
optimal results in the gym. </p>
<h4 style="text-align: left;">Scientific Foundation </h4>
<p class="MsoNormal">Throughout the book, the authors draw on scientific research
to support their recommendations, ensuring that readers have a solid
understanding of the principles behind their dietary choices. </p>
<p class="MsoNormal">"The Renaissance Diet 2.0" is a practical resource
for athletes, bodybuilders, physique enthusiasts, and anyone interested in a
science-based approach to nutrition and diet planning.</p><p class="MsoNormal">It provides readers with
the tools and knowledge they need to customize their diets according to their
individual goals, training phases, and preferences, making it a valuable
resource for achieving and maintaining a healthy dietary lifestyle with an emphasis
on muscle building. </p>
<h3 style="text-align: left;">My Personal Endorsement </h3>
<p class="MsoNormal">In my decades of study, training and personal and
professional development as a certified personal trainer, fitness coach and weight
management specialist, I have never read such an informative muscle building
diet book that can be easily understood by the lay person while covering complex
principles in simple language. </p>
<p class="MsoNormal">Get your copy of "The Renaissance Diet 2.0" at <a href="https://amzn.to/3ZkpxHl" rel="nofollow">Amazon here</a>. (affiliate link)</p>
<h3 style="text-align: left;">Conclusive Recommendation </h3>
<p class="MsoNormal">In your quest for optimal muscle growth and development,
it's essential to navigate through the sea of information, and sometimes
misinformation, surrounding fitness and bodybuilding.</p><p class="MsoNormal">To help you stay informed
and ahead of the competition, I strongly recommend these texts that provide
invaluable insight into the science and art of muscle development. </p>
<p class="MsoNormal">Both of these books offer valuable and practical guidance that
will help you on your <span style="mso-spacerun: yes;"> </span>journey to
achieving optimal muscle growth and maintaining a healthy dietary lifestyle.
Whether you're a beginner or an experienced fitness enthusiast, these resources
are essential additions to your library. </p><p class="MsoNormal">Please note that I may receive a monetary commission if you make a purchase from any of the affiliate links that I've included in this post. </p>
<p class="MsoNormal"><b>Also Read:</b></p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2023/03/science-of-big-arms.html">The Science of Building Big Arms: A How-To Guide</a></p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2023/10/exercise-technique-editorial.html">A Fitness Coach's Editorial: Exercise Technique at the Commercial Gym</a></p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2013/11/how-to-make-your-arms-look-bigger-and.html">How to Make Your Arms Look Bigger and More Muscular in a Photograph</a></p><p class="MsoNormal"><b>References:</b></p><p class="MsoNormal"></p><p class="MsoNormal">1. Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017).
Effects of resistance training frequency on measures of muscle hypertrophy: A
systematic review and meta-analysis. Sports Medicine, 47(5), 757-765. This meta-analysis explores the impact of resistance
training frequency on muscle hypertrophy, which is an important consideration
in periodization.</p><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">2. Schoenfeld, B. J. (2010). The mechanisms of muscle
hypertrophy and their application to resistance training. Journal of Strength
and Conditioning Research, 24(10), 2857-2872.This review article discusses the physiological mechanisms
underlying muscle hypertrophy and how they relate to resistance training, which
is a key factor in periodized training programs.</p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal">3. Helms, E. R., Aragon, A. A., & Fitschen, P. J. (2014).
Evidence-based recommendations for natural bodybuilding contest preparation:
Nutrition and supplementation. Journal of the International Society of Sports
Nutrition, 11(1), 1-20. This paper provides evidence-based recommendations for
nutrition and supplementation during bodybuilding contest preparation, which
includes aspects of dietary periodization.</p><p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal">4. Kerksick, C. M., Wilborn, C. D., Roberts, M. D., Smith-Ryan,
A., Kleiner, S. M., Jäger, R., ... & Kreider, R. B. (2018). ISSN exercise
& sports nutrition review update: Research & recommendations. Journal
of the International Society of Sports Nutrition, 15(1), 1-57. This comprehensive review discusses various aspects of
sports nutrition, including how nutrition can be periodized to support muscle
building and exercise performance.</p><p class="MsoNormal"><o:p></o:p></p>Kristoffer Beckerhttp://www.blogger.com/profile/16248998244229891864noreply@blogger.com0tag:blogger.com,1999:blog-2813611203193463606.post-45213406031212832122023-08-31T14:12:00.010-07:002023-09-08T15:11:58.611-07:00Promoting Equity, Diversity, and Inclusion in the Fitness Industry<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIYeqFpOfwUi3LalWA20xfMNi0EPrg7-cqsAyqI8tBmJSQGZbHejAy54BMwWJAvbrMV0j2CslmTlQd7IZXTbzwM_3bUuVp5-5fVqzG4bKZSqWVE6VzwxV_GPMUUri1Xs1a8y26C1oP0ZeAwGfnR3Ddu9j5TdFIjymfCWVLieb8j60lh9zPGMvGZ_z7yhQ/s1280/EDI%20Image.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="1280" height="113" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIYeqFpOfwUi3LalWA20xfMNi0EPrg7-cqsAyqI8tBmJSQGZbHejAy54BMwWJAvbrMV0j2CslmTlQd7IZXTbzwM_3bUuVp5-5fVqzG4bKZSqWVE6VzwxV_GPMUUri1Xs1a8y26C1oP0ZeAwGfnR3Ddu9j5TdFIjymfCWVLieb8j60lh9zPGMvGZ_z7yhQ/w200-h113/EDI%20Image.jpg" width="200" /></a></div>In recent years, the fitness industry has undergone a
profound transformation, evolving from a one-size-fits-all approach to a more
inclusive and diverse landscape. <p></p><p>The growing awareness of the importance of
equity, diversity, and inclusion (EDI) has prompted the industry to embrace
change and create spaces that cater to individuals of all backgrounds,
abilities, and identities. </p><p>In this blog post, I'll discuss the significance of
equity, diversity, and inclusion in the fitness industry and how it's shaping a
healthier and more vibrant future for everyone. </p>
<h2 style="text-align: left;">Understanding Equity, Diversity, and Inclusion </h2>
<p class="MsoNormal">Before diving into the impact of EDI in the fitness
industry, let's clarify these concepts: </p>
<h3 style="text-align: left;">Equity</h3><p class="MsoNormal">Equity goes beyond equality. It's about providing
individuals with the resources and support they need to thrive, regardless of
their background or circumstances. In the fitness context, equity involves
making fitness accessible to everyone, regardless of socioeconomic status,
race, gender, or ability. </p>
<h3 style="text-align: left;">Diversity</h3><p class="MsoNormal">Diversity encompasses the broad range of
identities, backgrounds, and experiences that make up our society. In the
fitness industry, diversity means ensuring that people from various
ethnicities, races, genders, sexual orientations, ages, and abilities feel
welcomed and represented. </p>
<h3 style="text-align: left;">Inclusion</h3><p class="MsoNormal">Inclusion involves creating an environment where
diverse individuals feel valued, respected, and empowered to participate fully.
It's about breaking down barriers and fostering a sense of belonging for
everyone within fitness spaces. </p>
<h2 style="text-align: left;">The Importance of EDI in the Fitness Industry </h2><div><br /></div>
<h3 style="text-align: left;">Health Equity</h3><p class="MsoNormal">EDI in the fitness industry promotes health
equity by removing barriers that prevent marginalized communities from
accessing quality fitness resources. It acknowledges that various factors, such
as socioeconomic status and location, can impact an individual's ability to
engage in physical activity. </p>
<h3 style="text-align: left;">Breaking Stereotypes</h3><p class="MsoNormal">The fitness industry has historically
perpetuated stereotypes about body image and beauty standards. By embracing
diversity, the industry challenges these harmful norms and encourages people to
embrace their bodies as they are. </p>
<h3 style="text-align: left;">Empowerment and Representation</h3><p class="MsoNormal">When individuals see
themselves represented in fitness marketing, media, and leadership roles, it
empowers them to embark on their own fitness journeys. Representation matters
and helps break down the notion that fitness is only for a specific
"look" or type of person.<o:p></o:p></p>
<h3 style="text-align: left;">Innovation and Creativity </h3><p class="MsoNormal">Diversity of thought leads to
innovation. Embracing diverse perspectives within the fitness industry can
drive the creation of new workout programs, equipment, and approaches that
cater to a wider range of needs. </p>
<h2 style="text-align: left;">Steps Towards a More Inclusive Fitness Industry </h2><div><br /></div>
<h3 style="text-align: left;">Education and Sensitivity Training</h3><p class="MsoNormal">Fitness professionals
and staff should undergo training to better understand and respect different
cultures, identities, and abilities. This creates an environment where all
individuals feel valued and supported. </p>
<h3 style="text-align: left;">Accessible Facilities</h3><p class="MsoNormal">Fitness centers should be designed
with accessibility in mind, offering equipment and spaces that cater to people
with disabilities. This includes considerations for wheelchair accessibility,
visually impaired individuals, and more. </p>
<h3 style="text-align: left;">Inclusive Programming</h3><p class="MsoNormal">Fitness classes and programs should
be tailored to accommodate various fitness levels and abilities. Trainers can
use inclusive language and offer modifications to ensure that everyone can
participate comfortably. </p>
<h3 style="text-align: left;">Diverse Marketing and Representation</h3><p class="MsoNormal">Represent diversity in
marketing materials to showcase that fitness is for everyone. This can help
break down stereotypes and attract a more diverse clientele. </p>
<h3 style="text-align: left;">Community Engagement</h3><p class="MsoNormal">Create a sense of community where
everyone feels welcome and valued. Hosting events that celebrate diversity and
raise awareness about different cultures can foster a sense of belonging. </p>
<p class="MsoNormal">The fitness industry's journey towards equity, diversity,
and inclusion is a vital step towards creating a healthier, happier world. By
embracing people of all backgrounds, abilities, and identities, the industry is
transforming fitness spaces into inclusive environments where everyone can
pursue their wellness goals. </p><p class="MsoNormal">As consumers, we can also support this movement by
choosing fitness facilities and programs that prioritize EDI and by advocating
for continued progress in the industry. Together, we can build a future where
fitness truly belongs to everyone.</p><p class="MsoNormal"><b>Also Read</b></p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2023/07/better-sleep-now-tips.html">Get Better Sleep Starting Tonight: Six Tips for Improving Your Sleep</a></p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2022/12/simple-fat-loss.html">Your Fat Loss Plan Simplified</a></p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2023/08/prevent-weight-gain-and-muscle-loss-with-better-sleep.html">Prevent Weight Gain and Muscle Loss with Better Sleep</a></p>Kristoffer Beckerhttp://www.blogger.com/profile/16248998244229891864noreply@blogger.com0tag:blogger.com,1999:blog-2813611203193463606.post-71631038359242501822023-08-29T14:43:00.012-07:002023-08-29T14:56:17.095-07:006 Ways to Quickly Make Your Upper Arms Look Bigger and More Muscular<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvdcl0ljBey_7n_hScuqqiFGprT1y6OIzoj1edOwhM2RcU-M5-8dCzJRRYdGIPkhDfN0gEIfQvXBwePlIXtAdQ0CaavxeMzr79EKRiyVqyVornogHbjUhwtfRaOafrg7xLETH_BAp72QbwakMmPlhOvASaEWjUpJkTjKaxt4FVj3wn0OS1PksryQha0wU/s383/Shave%20arms%20look%20bigger.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="329" data-original-width="383" height="172" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvdcl0ljBey_7n_hScuqqiFGprT1y6OIzoj1edOwhM2RcU-M5-8dCzJRRYdGIPkhDfN0gEIfQvXBwePlIXtAdQ0CaavxeMzr79EKRiyVqyVornogHbjUhwtfRaOafrg7xLETH_BAp72QbwakMmPlhOvASaEWjUpJkTjKaxt4FVj3wn0OS1PksryQha0wU/w200-h172/Shave%20arms%20look%20bigger.jpg" width="200" /></a></div>Are you looking to achieve bigger and more muscular upper
arms without resorting to performance enhancing drugs, intense workouts, or strict diets? <p></p><p class="MsoNormal">While
building truly impressive biceps and triceps requires a dedicated approach
involving proper resistance training and disciplined nutrition, there are some
clever tricks you can use to create the illusion of larger and more muscular
arms. </p><p class="MsoNormal">In this article, I'll discuss six tips that can help you achieve that
coveted appearance of big arms without a major time commitment. </p>
<h2 style="text-align: left;">1. Opt for White Short-Sleeved Shirts </h2>
<p class="MsoNormal">Fashion choices can play a significant role in how your body
is perceived. While white clothing is generally avoided by those aiming to
appear slimmer, it can work wonders for those aiming to look more muscular. </p><p class="MsoNormal">The
optical illusion created by white clothing can make your entire upper body seem
larger than it actually is. By wearing a white short-sleeved shirt, <a href="https://amzn.to/3Qnd4Oz" rel="nofollow">like this one</a>, you can
enhance the appearance of your biceps and triceps, making them look more
massive and well-defined. </p><p class="MsoNormal">This color trick is a subtle yet effective way to
showcase your arm muscles. </p>
<h2 style="text-align: left;">2. Embrace Tight Short-Sleeved Shirts </h2>
<p class="MsoNormal">A well-fitted shirt can highlight your arm muscles in a
flattering way. Opt for a form-fitting short-sleeved shirt that accentuates
your upper arms while maintaining a slightly looser fit around the midsection. </p><p class="MsoNormal">This approach draws attention to your muscles without sacrificing the
appearance of a lean waistline. A snug, well-designed shirt can create the
illusion that your biceps and triceps are bursting out of the fabric, giving
you an instant boost in the appearance of your arm size. </p>
<h2 style="text-align: left;">3. Enhance Your Tan <br /></h2>
<p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwx58MXia4VvHcHFb3Yjb7LJmpWrazyxnr87Zh20G0wJat66326YptHg9PIGLQcJholZ51gBfG5ZE0hzXHSREzeDTDrRsbkCEkCoosN8P48Y08tX40BYrsoN45QSaVqskwXwBmyXwjecn0p6g8eAMdjJxL8na5lsEmb8P-V9QvupR_JT6dBqAlCpXK_nk/s249/creatine%20muscle.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="249" data-original-width="220" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwx58MXia4VvHcHFb3Yjb7LJmpWrazyxnr87Zh20G0wJat66326YptHg9PIGLQcJholZ51gBfG5ZE0hzXHSREzeDTDrRsbkCEkCoosN8P48Y08tX40BYrsoN45QSaVqskwXwBmyXwjecn0p6g8eAMdjJxL8na5lsEmb8P-V9QvupR_JT6dBqAlCpXK_nk/w177-h200/creatine%20muscle.jpg" width="177" /></a></div>The power of a tan goes beyond aesthetics – it can
significantly alter how your physique is perceived.<p class="MsoNormal"> Tanned skin tends to appear
leaner, which in turn enhances the appearance of muscle size and definition. </p><p class="MsoNormal">You don't need to spend hours in the sun or a tanning bed to achieve this
effect. <a href="https://amzn.to/39401Ay" rel="nofollow">High-quality sunless tanning products</a>, like foams, lotions, or sprays,
can provide a natural-looking tan that complements your efforts to make your
arms look larger and more muscular. </p><p class="MsoNormal">The contrast between a tan and a white
shirt can work wonders for creating the illusion of bigger arms. </p>
<h2 style="text-align: left;">4. Opt for a Short Haircut </h2>
<p class="MsoNormal">Your hairstyle can impact the overall balance of your
appearance. A shorter haircut, especially when paired with a form-fitted white
shirt, can make your upper arms look more substantial. This combination creates
an optical illusion that focuses attention on your arms, drawing the eye away
from your head. </p><p class="MsoNormal">While bushy or long hair might compete for attention, a shorter
haircut keeps the spotlight on your arms, adding to the impression of size and
muscle. </p>
<h2 style="text-align: left;">5. Consider Shaving Your Arms </h2>
<p class="MsoNormal">To showcase your arm muscles effectively, they need to be
visible. Thick, dark arm hair can obscure the definition and size you're aiming
to achieve. Shaving your arms not only makes them look leaner but also
highlights any veins beneath the skin's surface, enhancing the appearance of
vascularity. </p><p class="MsoNormal">The combination of hairless arms and visible veins can contribute
significantly to the illusion of larger, more muscular arms. </p>
<h2 style="text-align: left;">6. Pump Up Your Muscles </h2>
<p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP8gqiiD8PQiv69_jvlZzQ22nRuTF_T7xhNs5wjrbrx3EFLZYhAi3cDw2womUPH8e5z3myso7B4UkKxZUTRb8qpHs2_lX5XCScZ-4aBOyP0Rf8-6d7Y8GGJiPdeJU26NZm_0FSfH7o_mgeXKBz_M9QlaIDeLauBGgJB2ElVUu6RYdwSeNcekV7NI2CVqA/s450/Arnold%20Arm%20Blaster%20Curls.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="377" data-original-width="450" height="168" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP8gqiiD8PQiv69_jvlZzQ22nRuTF_T7xhNs5wjrbrx3EFLZYhAi3cDw2womUPH8e5z3myso7B4UkKxZUTRb8qpHs2_lX5XCScZ-4aBOyP0Rf8-6d7Y8GGJiPdeJU26NZm_0FSfH7o_mgeXKBz_M9QlaIDeLauBGgJB2ElVUu6RYdwSeNcekV7NI2CVqA/w200-h168/Arnold%20Arm%20Blaster%20Curls.jpg" width="200" /></a></div>While the previous tips focus on visual enhancements, this
one involves a temporary boost in muscle size. By performing high-repetition
exercises that target your biceps and triceps, you can increase blood flow to
these muscles, resulting in a fuller appearance. <p></p><p class="MsoNormal">The influx of blood and fluids
temporarily swells the muscle cells, making your arms look larger. Keep in mind
that this effect lasts around 30 minutes, so plan your timing accordingly for
maximum impact. </p>
<p class="MsoNormal">In conclusion, while achieving substantial arm muscle growth
requires a comprehensive approach involving proper training and nutrition,
these six tips can help you quickly create the illusion of bigger and more
muscular arms. </p><p class="MsoNormal">By leveraging the power of color, clothing, grooming, and
strategic exercise, you can make your upper arms stand out in no time. Remember
that confidence plays a significant role in how you present yourself, so
embrace these tips and rock your newfound appearance with pride.<o:p></o:p></p><p class="MsoNormal"><i>Please note:</i> If you purchase any of products through the Amazon links that I've provided in this post, I may receive a monetary commission. </p><h2 style="text-align: left;">Also Read</h2><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2023/03/science-of-big-arms.html">The Science of Building Big Arms: A How-To Guide</a></p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2014/04/the-top-three-reasons-your-arms-dont.html">The Top Three Reasons Your Arms Don't Look Big or Muscular</a> </p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2013/11/how-to-make-your-arms-look-bigger-and.html">How to Make Your Arms Look Bigger and More Muscular in a Photograph</a></p>Kristoffer Beckerhttp://www.blogger.com/profile/16248998244229891864noreply@blogger.com0tag:blogger.com,1999:blog-2813611203193463606.post-63023863506199161422023-08-28T12:14:00.000-07:002023-08-29T11:40:04.529-07:00The 12 Best Exercises to Build Huge Traps (Updated)<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-uoeTwpx0E8PZtrjoqrOF3V4GQHdXRpD4-2ty75iERW8jHFBQmJ09jzrzUb54hTp6dpd4oQcMOZG9q76ZmW2tZtEUTPFUuOCpNde0F4uI6Ef3chV3jCKoqeLwxkWVKu5Yeh1uV7V4S_U/s1600/huge-traps.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Gigantic Trapezius Muscle" border="0" height="103" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-uoeTwpx0E8PZtrjoqrOF3V4GQHdXRpD4-2ty75iERW8jHFBQmJ09jzrzUb54hTp6dpd4oQcMOZG9q76ZmW2tZtEUTPFUuOCpNde0F4uI6Ef3chV3jCKoqeLwxkWVKu5Yeh1uV7V4S_U/w200-h103/huge-traps.jpg" width="200" /></a></div>
<h4 style="-webkit-text-stroke-width: 0px; color: black; font-family: "Times New Roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
<div style="-webkit-text-stroke-width: 0px; color: black; font-family: "Times New Roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; margin: 0px;">These 12 exercises should be used to build mind-blowing
traps that will turn heads and make you look like a monster in the gym and on
the street.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; margin: 0px;"><br /></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; margin: 0px;">The purpose of this article is to identify the best exercises to
build the trapezius muscle complex rather than explain how each movement is
performed. More extensive research should be conducted for information on how
to perform each specific movement. </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; margin: 0px;"><br /></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; margin: 0px;">I've updated this post by eliminating three exercises that I originally suggested that may not be optimal for building the biggest traps that you can. Ever-evolving research gives us a greater insight into the most effective exercises for the desired result.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; margin: 0px;"><br /></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; margin: 0px;">The following exercises are still among the best trap building movements that you can incorporate into your muscle growth program starting today. </div></div></h4></div>
<h2 style="text-align: left;"><b>1. Deadlifts Build Big Traps</b></h2>
<div class="MsoNormal">
The deadlift should be a mainstay in everyone’s bodybuilding
arsenal, especially if you want to develop thick, dense muscle mass to the back
and hamstrings. What many people fail to
consider is that the deadlift is one of the best builders of the trapezius
muscle. </div><div class="MsoNormal"><br /></div><div class="MsoNormal"> Pulling and standing upright
with hundreds of pounds on a barbell or trap bar puts tremendous stress on all
muscles of the back, especially the low back and traps. </div>
<h2 style="text-align: left;"><b>2. Barbell Upright Rows Target the Traps</b></h2>
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBov2qqTCaekv3eHsnFzHNdlv_A6bZtaivmbLnZQanGUBBo4nmg8k7xwgnL5Ds7TKDQ4nhaK4wkokDe_HQZXGHU-sG1xIuMEAsQ60vOCvyyP5VaxZ2XxZjXAMQlvciVLLSXPo8M7yJG_0/s1600/Arnold+Upright+Row.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="140" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBov2qqTCaekv3eHsnFzHNdlv_A6bZtaivmbLnZQanGUBBo4nmg8k7xwgnL5Ds7TKDQ4nhaK4wkokDe_HQZXGHU-sG1xIuMEAsQ60vOCvyyP5VaxZ2XxZjXAMQlvciVLLSXPo8M7yJG_0/w200-h140/Arnold+Upright+Row.jpg" width="200" /></a>Barbell upright rows are considered by many as one of the
best isolation exercises for the trapezius muscle complex. This exercise can be performed as a heavy,
primary movement in your upper back workout or lighter to pump blood into the
muscles and to subject the muscles to continuous tension.<br />
<br />
It is suggested that
you use wrist straps when performing barbell upright rows to take stress off of
the wrists and forearms.</div>
<h2 style="text-align: left;"><b>3. Cable Upright Rows for Big Traps</b></h2><div class="MsoNormal"><o:p></o:p></div>
<div class="MsoNormal">The cable upright row is performed much the same as barbell
upright row but the load is typically lighter within a higher repetition
range. This movement can be performed
with a straight bar or one of my favorite attachments, a rope.</div>
<h2 style="text-align: left;"><b>4. High Pulls Grow the Muscles of the Traps</b></h2><div class="MsoNormal"><o:p></o:p></div>
<div class="MsoNormal">The high pull is used in many sports to develop explosive
power and brute strength in the entire posterior chain. </div><div class="MsoNormal"><br /></div><div class="MsoNormal">The movement mimics an upright row but
heavier weights are utilized and every muscle of the posterior chain is
activated when the barbell is explosively pulled to chin level from the “hang”
position. All of the muscles of the
upper back are activated, especially the trapezius muscle. </div>
<h2 style="text-align: left;"><b>5. Rack Pulls for Strong Traps</b></h2>
<div class="MsoNormal">
The rack pull is basically a partial deadlift performed in a
power cage. It allows you to use heavier
weights than typically used with deadlifts because the range of motion is
limited and you are in an advantageous position of leverage. </div><div class="MsoNormal"><br /></div><div class="MsoNormal">The benefit is increased stress on the entire
upper back, especially the trapezius muscle complex.</div>
<h2 style="text-align: left;"><b>6. Rack Pull with Shrug: Powerful Combination for Huge Traps</b></h2>
<div class="MsoNormal">
Rack pulls with a shrug at the top of the movement is a
variation that allows you to emphasize the stress and tension on the trapezius
muscle by adding one of the best trap building exercise, the shrug. </div><div class="MsoNormal"><br /></div><div class="MsoNormal">The amount of weight used for this movement
will be less than that used for the strict rack pull, but heavy enough to place
stress and target the trapezius muscle.</div>
<h2 style="text-align: left;"><b>7. Barbell Shrug: Big Trap Builder</b></h2>
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhX8WJoflYtIXn4PpojjDiKOq4MpyhtakUQ4HSSZX4cHphEufafSKfpuc5_ItLicx6qh6-9DVAT__xjxqeeVXqaJ_6oPNk54TFINUMewmUW_-5kl0ePHVQaGFsW9rfLGAobYrCinMOi7VM/s1600/Barbell+shrug.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="122" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhX8WJoflYtIXn4PpojjDiKOq4MpyhtakUQ4HSSZX4cHphEufafSKfpuc5_ItLicx6qh6-9DVAT__xjxqeeVXqaJ_6oPNk54TFINUMewmUW_-5kl0ePHVQaGFsW9rfLGAobYrCinMOi7VM/w200-h122/Barbell+shrug.jpg" width="200" /></a>The barbell shrug is considered by many in bodybuilding
circles to be the absolutely best trap builder.
If only one exercise is performed to develop the trapezius muscle, it
should be the shrug or one of its many variations.<br />
<br />
If you’ve ever performed heavy barbell shrugs
you know what an incredible blood pump
in the traps occurs and a soreness in the upper back is achieved that
few other exercises can produce.</div>
<h2 style="text-align: left;"><b>8. Dumbbell Shrug: Alternative for Huge Traps</b></h2>
<div class="MsoNormal">
Dumbbell shrugs are performed just like a barbell shrug but
allow you to hold your hands, and thus the stress-producing weight, at your
sides rather than in front of the body.
You can perform dumbbell shrugs
standing, seated or on an incline bench. </div>
<h2 style="text-align: left;"><b>9. Seated Hammer Strength Shrug: Simple Exercise for Big Traps</b></h2>
<div class="MsoNormal">
Hammer Strength makes a seated shrug machine that is usually
found in hardcore bodybuilding gyms. It
allows you to load hundreds of pounds of plate weights onto the machine and
perform trap building shrugs in an extremely isolating manner. </div><div class="MsoNormal"><br /></div><div class="MsoNormal">If your gym has a Hammer Strength seated
shrug machine, you’d be well advised to add it to your trap building arsenal.</div>
<h2 style="text-align: left;"><b>10. Incline Dumbbell Shrug: Another Great Trap Exercise</b></h2>
<div class="MsoNormal">
As discussed above, dumbbell shrugs add variation to the
traditional barbell shrug by allowing your arms to hang at the side rather than
the front of the body. Performing the
dumbbell shrug on an incline, either seated facing forward or in the reverse
position, allows the stress to be focused on the trapezius muscle at a different angle
than would be otherwise be possible.</div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGv7JqjXcZhzTEURMoDQZYZ1U2mjyEFOY9RaCMdvbcYiV6Ee5hQXM9Rg3Z3CQRHJ_a4EUMTXNijWq3W6x259bpRCQGXirmGJsou3IuV9UlYLlQZfb4fpQ-Kjs1CJJ14aew5LOfcJB8TE8/s1600/Trap+Bar+Shrugs.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="111" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGv7JqjXcZhzTEURMoDQZYZ1U2mjyEFOY9RaCMdvbcYiV6Ee5hQXM9Rg3Z3CQRHJ_a4EUMTXNijWq3W6x259bpRCQGXirmGJsou3IuV9UlYLlQZfb4fpQ-Kjs1CJJ14aew5LOfcJB8TE8/w200-h111/Trap+Bar+Shrugs.jpg" width="200" /></a></div>
<h2 style="text-align: left;"><b>11. Trap Bar Shrug: True Trap Builder</b></h2></div>
<div class="MsoNormal">
The <a href="http://amzn.to/1VUkpSk" rel="nofollow">trap bar</a> shrug combines the benefit of the traditional
barbell shrug with the hand and arm position of the dumbbell shrug. The movement allows you to use a tremendous
amount of weight and place tension on the traps to allow for explosive muscle
growth.<br />
<br />
If you have access to a <a href="http://amzn.to/1VUkpSk" rel="nofollow">trap bar</a>, take advantage of this exercise and use it watch your traps grow.</div>
<h2 style="text-align: left;"><b>12. Face Pulls Build the Traps</b></h2>
<div class="MsoNormal">
Cable face pulls and reverse pec dec are known as great rear
deltoid builders, but they also develop the trapezius muscle as well. A lighter load should be used when performing
face pulls to allow for a tremendous blood pump and ability to maintain continuous
tension on the muscle fibers. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The exercises listed above are the 12 best exercises to build
the traps. To build a truly awe-inspiring
upper back and traps, three of the movements mentioned above should be
conducted two to three times per week.<br />
<br />
Be careful about the selection of the exercises to avoid over-training or
injury. However you develop your trap
building program, the exercises listed above should be utilized with
appropriate frequency and intensity. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Also Read:</b><o:p></o:p></div>
<div class="MsoNormal">
<a href="http://muscleboundblog.blogspot.com/2013/02/six-tips-to-make-your-arms-look-bigger.html">Six Tips to Make Your Arms Look Bigger Instantly</a><o:p></o:p></div>
<div class="MsoNormal">
<a href="http://muscleboundblog.blogspot.com/2014/02/what-are-considered-big-arms.html">What Are Considered Big Arms?</a></div>
<div class="MsoNormal">
<a href="http://muscleboundblog.blogspot.com/2014/03/how-to-make-your-biceps-look-bigger-arm.html">How to Make Your Biceps Look Bigger: Arm Blaster Review</a></div>
<div class="MsoNormal">
<o:p></o:p></div>
Kristoffer Beckerhttp://www.blogger.com/profile/16248998244229891864noreply@blogger.com0tag:blogger.com,1999:blog-2813611203193463606.post-52915232536524655412023-08-27T11:44:00.008-07:002023-10-26T10:45:39.934-07:00Wondering About Arm Size? What Are Big Arms?<p></p><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjD9KjRBnEjVILkQZU6mvFCmUAb6LGBm6cpbPreK1QJxOc3fPxmgcCfErb2EmAZwbaDMVn-CQXrZHM2Li7yzmRI2v9Ely7mAHgFXvPDCoWf-fdxuFhQilRh4eog1yx31r079tkX-7N-RY6uIH3wNvWR2kLg41LwBep6cqfixRSd87FV1mrvZupT3LgWJBk/s288/Big%20arm%20measurement.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="measuring massive tan biceps" border="0" data-original-height="281" data-original-width="288" height="166" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjD9KjRBnEjVILkQZU6mvFCmUAb6LGBm6cpbPreK1QJxOc3fPxmgcCfErb2EmAZwbaDMVn-CQXrZHM2Li7yzmRI2v9Ely7mAHgFXvPDCoWf-fdxuFhQilRh4eog1yx31r079tkX-7N-RY6uIH3wNvWR2kLg41LwBep6cqfixRSd87FV1mrvZupT3LgWJBk/w170-h166/Big%20arm%20measurement.jpg" title="measuring biceps" width="170" /></a></div>If you've ever pondered the size of your arms, whether they're "big" or not, keep reading for a bit of insight. </div><p></p>
<h2 style="text-align: left;">Do I Have Big Arms?</h2><p class="MsoNormal">So, are 16-inch arms considered big? How about 15-inch or
17-inch arms? Let's unravel the mystery of what qualifies as big arms.</p><p class="MsoNormal">You shouldn't just focus on your biceps or triceps; don't
forget the importance of well-defined forearms to complete your arm's overall
appearance. It's been suggested that beefing up your forearms by an inch
can add significant size to your biceps. </p><p class="MsoNormal">Discover how to achieve this in my comprehensive article, <a href="https://muscleboundblog.blogspot.com/2013/06/building-big-forearms.html">The Key to Building Big Forearms</a>. </p>
<p class="MsoNormal">For that ideal physique, traditional measurements suggest
that the neck, upper arms, and calves should all have the same circumference,
typically around 17 inches.</p><p class="MsoNormal">Indeed, a few individuals might effortlessly attain these measurements. </p>
<p class="MsoNormal">However, achieving this symmetrical perfection can be a
considerable challenge, as muscle growth varies across the body. </p>
<p class="MsoNormal">In this article, we'll delve into what's generally
considered "big" when it comes to arms, particularly your biceps and upper
arms. </p><h2 style="text-align: left;">How to Measure Your Arms</h2><p class="MsoNormal">For the purpose of this article, upper arm measurements are
established on a cold, flexed upper arm using a measuring tape. By
"cold," I mean without muscle pump or at least twelve hours
after a workout. </p><p class="MsoNormal">The ideal measuring tape for arm measurements, like the <a href="https://amzn.to/3qNJZDU" rel="nofollow">MyoTape Body Measure Tape</a>, is non-elastic,
delivers consistent outcomes under dry and moist conditions, and remains secure
during positioning. </p><p class="MsoNormal">Additionally, body composition plays a role when evaluating
arm size. Individuals with higher body fat can yield substantially bigger arms due to
the fat tissue volume beneath the skin. </p><p class="MsoNormal">Conversely, a lean, muscular individual might display
smaller tape measurements due to their lower body fat percentage. We'll employ
the example of a fit individual with approximately 15% body fat to define the
scope of a sizeable arm. </p><p class="MsoNormal">You can conveniently gauge your body fat percentage at home
using the <a href="http://amzn.to/2Bi120N" rel="nofollow">Omron Fat Loss Monitor</a>. </p><h2 style="text-align: left;">How to Gauge Big Arms </h2><p class="MsoNormal">To assess upper arm size and girth, flex your biceps as if
you're showcasing your muscularity. </p><p class="MsoNormal">Take your measuring tape and encircle it around the widest
point of your upper arm. </p><p class="MsoNormal">This point may vary among individuals, but many find the best position to be just off-center towards the shoulder. </p><p class="MsoNormal">Ensure the measuring tape remains even throughout the arm's
circumference, avoiding any distortion that could lead to inaccurate
measurements. </p><p class="MsoNormal">Gently tighten the tape against your arm, ensuring it's in
contact with the skin but not digging into it. </p><p class="MsoNormal">Align the tape's end closest to the one-inch mark with the
tape itself, ensuring the side edges are even.</p><p class="MsoNormal">The tape's end will meet a measurement, like 16 inches. This
signifies your upper arm's size. </p><p class="MsoNormal">
</p><h2 style="text-align: left;"><b>Defining Big Arms</b></h2><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">Now, let's address what's considered "big" in the
arm department: </p>
<p class="MsoNormal">11–12 inches: Small arms. Perhaps you're just starting your
fitness journey.<o:p></o:p></p>
<p class="MsoNormal">13–14 inches: Moderately small arms. There's room for growth.<o:p></o:p></p>
<p class="MsoNormal">15–16 inches: Decent size arms. You're muscular but not yet
"big."<o:p></o:p></p>
<p class="MsoNormal">17–18 inches: Muscular arms. You're making an impressive
statement.<o:p></o:p></p>
<p class="MsoNormal">19–20 inches: Big Arms. Congratulations, you've got the
coveted big arms!<o:p></o:p></p>
<p class="MsoNormal">21+ inches: Massive Arms. You've gone beyond big – you're
simply enormous.<o:p></o:p></p>
<p class="MsoNormal">If you find yourself in the "Big Arms" or
"Massive Arms" category, kudos! Keep your determination high, and
your arms will only get bigger.<o:p></o:p></p><p class="MsoNormal"><b><u>Also Read</u></b></p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2023/03/science-of-big-arms.html">The Science of Building Big Arms: A How-To Guide</a></p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2023/10/compliments-in-the-gym.html">How to Get Compliments in the Gym: 7 Strategies That Really Work</a></p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2013/11/how-to-make-your-arms-look-bigger-and.html">How to Make Your Arms Look Bigger and More Muscular in a Photograph</a></p>Kristoffer Beckerhttp://www.blogger.com/profile/16248998244229891864noreply@blogger.com0tag:blogger.com,1999:blog-2813611203193463606.post-90768705665890098992023-08-11T11:08:00.005-07:002023-10-17T20:21:56.767-07:00Compelling Review of Creatine Monohydrate for Muscle Building<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://amzn.to/4535WxG" rel="nofollow" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Creatine Powder" border="0" data-original-height="2575" data-original-width="3860" height="148" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiron0MnWg6iG6vnVD-zVwtKqIos3m9KhJeTl2SNuxLGBNLEkSCrF_raHOJ9ryFK7cdAjv49VpgH9yqjkmbXlK0of_xzf4AXMse6nEhLdIUomn-CDYNIsHEcseZ67nVPyuQyD1NbXkphmZ1ZBr5nj5INsYmdxKGfrUjfHIEo6msoNa4pE97JSDxx28jhQQ/w222-h148/Creatine%20Powder.jpg" title="Creatine Powder" width="222" /></a></div>Creatine monohydrate is one of the most studied dietary
supplements on the market today. It has been used for decades by bodybuilders, strength
athletes, sports competitors to increase muscular force and power output,
increase muscle size and reduce the onset of muscle fatigue during intense
physical activity.<span style="mso-spacerun: yes;"> </span><div><h2 style="text-align: left;">The Science of Creatine</h2><p></p><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">Extensive scientific and anecdotal accounts have confirmed
that creatine monohydrate indeed increased muscular size, strength and endurance
in those who use it regularly.<o:p></o:p></p>
<p class="MsoNormal">Creatine works in the body by increasing intramuscular
stores of phosphocreatine and creatine, which increases protein synthesis
(muscle building), prevents depletion of adenosine-triphosphate (APT) and helps
reduce the breakdown of muscle tissue. </p>
<p class="MsoNormal">Additionally, supplemental creatine monohydrate causes a
phenomenon called intracellular hydration, which means that cells at the
muscular level become super-hydrated with water.<span style="mso-spacerun: yes;"> </span>This results in a noticeable and measurable
increase in muscle size and girth. </p>
<p class="MsoNormal">Creatine monohydrate is sold in powder and capsule form, and
it can be used in conjunction with other muscle building supplements such as whey
protein powder.<span style="mso-spacerun: yes;"> </span></p><p class="MsoNormal"><span style="mso-spacerun: yes;"></span>The most cost-effective
way to purchase creatine monohydrate is in flavorless, power form.<span style="mso-spacerun: yes;"> </span>Typically, 1-5 grams are taken daily,
depending upon the desired result.<span style="mso-spacerun: yes;"> </span> </p>
<p class="MsoNormal">Some manufacturers recommend saturating the body with as
much as twenty grams per day for the first week of creatine use. </p>
<p class="MsoNormal">The necessity of this “loading phase” has been disputed and
it appears that simply ingesting three to five grams of creatine per day from
the onset is just as effective in producing the desired effect.</p><p class="MsoNormal">Disregarding the likely unnecessary recommendation to front
load creatine and simply taking the maintenance dose from the start will save
you money and will not compromise your muscle building results. </p>
<h2 style="text-align: left;"><b>How Creatine Works</b> </h2>
<p class="MsoNormal">Creatine works by providing the body with the compounds
necessary to develop ATP, an enzyme that allows muscles to explosively contract
and reduce recovery time.<o:p></o:p></p>
<p class="MsoNormal">By continuously supplying the body with creatine, the muscles
can handle a greater workload for a longer period of time, resulting in greater
muscular strength and endurance and ultimately larger, fuller muscles. </p>
<p class="MsoNormal">Those who use a <a href="https://amzn.to/4535WxG" rel="nofollow">quality creatine monohydrate powder supplement</a> (affiliate link) will
typically notice results within two weeks of starting its use.<span style="mso-spacerun: yes;"> </span>Bodyweight may rapidly increase, but keep in
mind that the weight gain is that of intracellular water. </p><p class="MsoNormal">This occurrence is
one of the primary reasons why muscles appear fuller and bigger in a short
period of time. </p>
<p class="MsoNormal">Creatine is primarily stored within muscle tissue and is
also found in small quantities in the kidneys, liver, and brain.<span style="mso-spacerun: yes;"> </span>It should be noted that creatine can be
ingested by consuming animal-based foods, particularly beef.<span style="mso-spacerun: yes;"> </span><o:p></o:p></p>
<p class="MsoNormal">For further understanding, creatine is an amino acid
derivative that is found in the skeletal muscle tissue of humans and
animals.<span style="mso-spacerun: yes;"> </span><o:p></o:p></p>
<p class="MsoNormal">Very small quantities of creatine are synthesized within the
human body, primarily by the kidneys, pancreas, and liver, however the majority
of the creatine that exists within muscle cells is ingested through the
consumption of meat and dietary supplements. </p>
<p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://amzn.to/4535WxG" rel="nofollow" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Creatine Muscle" border="0" data-original-height="5040" data-original-width="3360" height="252" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCdG1qH5ZIjQ4UJyoT2Z3TPC60k8OM35Zwqj_-m7EXM-EGxvdCIDkv_191vc7JpdCIigoRb7-i9m92O6PR3RgHwzfg05UhD5znNnIL0pt1gTAIz8_pa23DrbNUiAOozDbAYviWnCU3ABZ6KgMfWTbnrB222Ed6ppEhX55GbvrZAD0ejgY1tWt2AZS5Vd0/w168-h252/edgar-chaparro-sHfo3WOgGTU-unsplash.jpg" title="Creatine Muscle" width="168" /></a></div>The supplementation of creatine, in the form of creatine
monohydrate, results in enhanced availabilities of adenosine triphosphate (ATP)
which is required for explosive, intense muscle fiber contraction.<span style="mso-spacerun: yes;"> </span> <p></p>
<p class="MsoNormal">As stated previously, supersaturating muscle cells with creatine
promotes a phenomenon called intracellular hydration, which facilitates the
rapid absorption of water and nutrients into muscle cells, thus resulting in
increased muscle size and thickness, and potentially reduced recovery time
between intense workouts.<span style="mso-spacerun: yes;"> </span> </p>
<p class="MsoNormal">But consider that for a person to consume five grams of
creatine, approximately one kilogram, or 2.2 pounds, of beef would have to be consumed.<span style="mso-spacerun: yes;"> </span>It is generally much easier and healthier to
use a creatine supplement to achieve the desired dose.<span style="mso-spacerun: yes;"> </span> </p><h2 style="text-align: left;"><b>Why Creatine May Be Worth Buying</b></h2>
<p class="MsoNormal">Creatine monohydrate supplements are inexpensive and readily
available at most nutritional supplement retailers and online distributors such
as <a href="https://amzn.to/4535WxG" rel="nofollow">Amazon</a>. <o:p></o:p></p>
<p class="MsoNormal">It should be emphasized that, unlike many other supplements
on the market, creatine monohydrate has been shown to increase athletic
performance and muscularity in its users with few negative side effects and has
been proven safe for long term use. <o:p></o:p></p>
<p class="MsoNormal">One of the most attractive qualities of regular use of
creatine is the rapid appearance and development of full muscle bellies.</p><p class="MsoNormal">There is no shortage of nutritional supplement manufactures
that produce an array of often overpriced muscle building supplements that
claim to defy science and human genetics to provide their users with rapid, awe
inspiring muscle growth. </p>
<p class="MsoNormal">However, the efficacy of most of these products is dubious
at best, often leaving the user’s body unchanged and their wallet empty. </p>
<h2 style="text-align: left;"><b>Scientific Evidence of Efficacy</b></h2><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">Scientific research is abundant and anecdotal evidence
supports and proves the ergogenic and muscle building effects of creatine
supplementation:<o:p></o:p></p>
<p class="MsoNormal"></p><blockquote><p class="MsoNormal">William N. Taylor, M.D., reports that “creatine is
associated with enhanced strength and muscle mass in strength-training
programs.<span style="mso-spacerun: yes;"> </span>It is believed creatine use
enables athletes to increase their workout quality and quantity, which, in
turn, sends a stronger stimulus to the skeletal muscle cell’s genetic
machinery.” </p>
<p class="MsoNormal"><span style="mso-spacerun: yes;"> </span>Life Extension Media
published that “the most stable and cost-effective form sold today is creatine
monohydrate.<span style="mso-spacerun: yes;"> </span>It is one of the few
supplements available that has legitimate research studies backing its
benefits.” </p>
<p class="MsoNormal">Life Extension Media published and cited sources stating
that creatine is “associated with weight gain and improved nitrogen balance,
and it has been shown to increase endurance, strength and stamina.” </p>
<p class="MsoNormal">Dr. Frederick D. Hatfield, Ph.D., published that “more
creatine in the muscle seems to increase the amount of water taken into the
cells; this will only increase the volume of the cell but seems to be involved
in triggering an increase in protein/muscle production.”</p></blockquote><p class="MsoNormal"><o:p></o:p></p>
<h2 style="text-align: left;"><b>Shopping for Creatine Supplements</b> </h2>
<p class="MsoNormal">While it can be concluded that creatine supplementation has
been proven effective for muscle mass and strength gains, caution must be
exercised when shopping for creatine supplements. </p>
<p class="MsoNormal">Consumers are advised to seek creatine monohydrate
supplements that are “pharmaceutical grade,” meaning the ingredients are 99%
pure with no additives or fillers.<span style="mso-spacerun: yes;"> </span></p><p class="MsoNormal">
Remember that nothing in nature is 100% pure, so supplement manufacturers that
claim that their creatine product is 100% pure should be met with skepticism. </p>
<p class="MsoNormal">Although I’m not a registered dietician or professionally
qualified to recommend nutritional supplements, I always recommend thorough and diligent
research of supplements and manufactures so that consumers can make an educated decision on what
supplements may be most appropriate for their goals and desired outcomes. </p>
<p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://amzn.to/4535WxG" rel="nofollow" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="3423" data-original-width="5255" height="130" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXCfI-4RrAfMXIGEif0BeJJSUHv8fnp9zq4ah0UMkIY0yvg0M8ky-wcKurowek-rQotWUIVpRAvDEdi2pe81N6VQJZV4R4TjCIqp7uX25IpqZAfZcxsoa4dJ2Gqr4StS6LURjBapGkAZOyHP9DDGP_EQi1e2q4AJx2rPMRNPwSXb4_gWUlize5hzF5_wk/w200-h130/marques-thomas-hO5s1nSEMSc-unsplash.jpg" width="200" /></a></div>Often, the best resource for creatine related research is
the supplement manufactures and distributors themselves. <p></p>
<p class="MsoNormal">By visiting supplement and fitness-related websites, the
consumer can gain a varied perspective and obtain vast information regarding
the various creatine supplements available. </p>
<p class="MsoNormal">Many online retailers offer quality creatine supplements and
can be a good resource for creatine research.<span style="mso-spacerun: yes;">
</span>Also, as with any other investment, when it comes to cost and price
comparison, it pays to shop around.<span style="mso-spacerun: yes;"> </span> </p><h2 style="text-align: left;"><b>Where to Get Your Creatine Monohydrate</b></h2><p class="MsoNormal">You can get high quality, reasonably priced pharmaceutical grade
creatine monohydrate <a href="https://amzn.to/4535WxG" rel="nofollow">here</a>. If you make a purchase using the Amazon link I’ve
provided, I may receive a small monetary commission. </p><p class="MsoNormal"><b>Also Read</b></p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2023/03/science-of-big-arms.html" target="_blank">The Science of Building Big Arms: A How-To Guide</a></p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2014/02/what-are-considered-big-arms.html" target="_blank">What Are Considered Big Arms?</a></p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2022/04/what-are-big-forearms.html" rel="nofollow">What Are Considered Big Forearms?</a></p>
<p class="MsoNormal"><b>References</b><o:p></o:p></p>
<p class="MsoNormal">Smith SA, Montain SJ, Zientara GP, Fielding RA. Use of
phosphocreatine kinetics to determine the influence of creatine on muscle
mitochondrial respiration: an in vivo 31P-MRS study of oral creatine ingestion.
J Appl Physiol. 2004 Jun;96(6):2288-92.</p><p class="MsoNormal">William N. Taylor, M.D.<span style="mso-spacerun: yes;"> </span><i>Anabolic Steroids and the Athlete, Second Edition.<span style="mso-spacerun: yes;"> </span></i>Published 2002 McFarland & Company, Inc., Publishers. pp 239-243. </p>
<p class="MsoNormal">Brose A, Parise G, Tarnopolsky MA. Creatine supplementation
enhances isometric strength and body composition improvements following
strength exercise training in older adults. J Gerontol A Biol Sci Med Sci. 2003
Jan;58(1):11-9.<o:p></o:p></p><p class="MsoNormal"><b>Photo Credits</b></p><p class="MsoNormal">Cover photo by <a href="https://unsplash.com/@howtogym?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">HowToGym</a> on <a href="https://unsplash.com/photos/S9NchuPb79I?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a><br /></p><p class="MsoNormal">Pull Up photo by <a href="https://unsplash.com/@echaparro?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Edgar Chaparro</a> on <a href="https://unsplash.com/photos/sHfo3WOgGTU?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a></p><p class="MsoNormal">Amazon photo by <a href="https://unsplash.com/@echaparro?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Edgar Chaparro</a> on <a href="https://unsplash.com/photos/sHfo3WOgGTU?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a></p></div>Kristoffer Beckerhttp://www.blogger.com/profile/16248998244229891864noreply@blogger.com0tag:blogger.com,1999:blog-2813611203193463606.post-30576077119962207032023-08-04T12:12:00.011-07:002023-10-06T02:00:09.969-07:00Prevent Weight Gain and Muscle Loss with Better Sleep<p></p><p class="MsoNormal"></p><p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg59GJ3m6lgu43wu0rDPopx-O8pU9lhRvLaYQ-rVpE-5DOwwndnukMcy6FMX5MngIUuFcaO4wOhqDY0fSgKjcJTC-wiyTmKBStOknX9YCVanNOSpZjPSO0ORtGaPbTzLSsAH7vB0sKzTxkDA5P2n8zD72Wbibo005VCrHGshBpH6TxSndVeRdWqxK3-wQ/s8192/total-shape-bc1F-Xb4VWQ-unsplash.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="weight gain on a plate" border="0" data-original-height="4906" data-original-width="8192" height="140" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg59GJ3m6lgu43wu0rDPopx-O8pU9lhRvLaYQ-rVpE-5DOwwndnukMcy6FMX5MngIUuFcaO4wOhqDY0fSgKjcJTC-wiyTmKBStOknX9YCVanNOSpZjPSO0ORtGaPbTzLSsAH7vB0sKzTxkDA5P2n8zD72Wbibo005VCrHGshBpH6TxSndVeRdWqxK3-wQ/w233-h140/total-shape-bc1F-Xb4VWQ-unsplash.jpg" width="233" /></a></div>What if I told you that sleep is one of the most important components
of achieving and maintaining a lean, muscular physique and that being chronically
under-slept can actually make you fatter and less muscular. <br />
<br />
When I present this fact to people that I coach, train and educate, the statement
is often met with skepticism. After all, sleep is only for lazy people and you
can sleep when you’re dead right?<o:p></o:p><p></p>
<p class="MsoNormal">Nope!</p><p class="MsoNormal">
Read on and learn why getting adequate quality sleep is non-negotiable if you want
to prevent fat gain and muscle loss and achieve a lean muscular physique. </p>
<h2 style="text-align: left;"><b>Caloric Intake</b> </h2>
<p class="MsoNormal">The fact is, most people eat more calories during waking
hours when they are sleep deprived or did not get enough quality sleep. Multiple
studies have proven this and published data by certified sleep coach Nick Lambe
and the <a href="https://www.acefitness.org/continuing-education/certified/april-2019/7256/study-why-sleep-loss-contributes-to-weight-gain/" target="_blank">American Council on Exercise</a> have shown this to be true. </p>
<p class="MsoNormal">In fact, people who do not get adequate quality or quantity sleep
eat on average 500 calories more per day than under conditions when they are
well-slept. To demonstrate how significantly this influences fat gain, consider
that 1 pound of fat tissue is equal to 3500 calories.</p><p class="MsoNormal">
When a person eats an excess of calories needed for daily energy expenditure,
the surplus will be stored as fat tissue. If the extra 500 calories that are
eaten per day while under-slept are more than what is burned daily, it would
take one week, or just seven days, to gain a pound of fat. That’s gaining a lot of
fat quickly!<o:p></o:p></p>
<p class="MsoNormal">While these numbers are averages, the fact remains that when
you <a href="https://muscleboundblog.blogspot.com/2022/12/sleep-deprivation-cost.html" target="_blank">don’t get enough quantity or quality sleep</a>, it is difficult to achieve and
maintain a lean physique. </p>
<h2 style="text-align: left;"><b>Cravings and Food Choices</b> </h2>
<p class="MsoNormal">If the above fact were not bad enough, when a person does
not sleep enough, food cravings are far more difficult to control the day after
a poor night’s sleep. This is due to a disrupted balance of the hormones ghrelin
and leptin, which regulate hunger and satiety. <o:p></o:p></p>
<p class="MsoNormal">What makes matters worse, when you don’t sleep enough, you’re
far more likely to make impulsive decisions as the part of the brain that regulates
the decision-making process is negatively impacted. <o:p></o:p></p>
<p class="MsoNormal">So, compounding these two factors means that not only are
you more likely to crave high calorie foods when sleep deprived but you’ll be
much more likely to impulsively choose foods that will make it difficult to get
ahead in your fat loss efforts. </p>
<h2 style="text-align: left;"><b>Impact on Muscle Mass and Bodyfat</b> </h2><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaZZlO8fu8xM_7r8jBFHdbvJxGCJ40GTTK5VQuTSLI7uvx03eBqcuAf-A6yg0UWICcT0Dj9m1WmlFA8FyDMnfuqbcCC0_HDiRnH-NhCFhgWIhaviLZL05Mhwq4daYotwrTsKhu4MwaS9OlrefjP0qF7DFix6zQgCluHmdVFOTK1CzQlwOav-srYLICrlY/s5980/fuu-j-Fu7RNjl-pW0-unsplash.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="flabby stomach and tape measure" border="0" data-original-height="3987" data-original-width="5980" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaZZlO8fu8xM_7r8jBFHdbvJxGCJ40GTTK5VQuTSLI7uvx03eBqcuAf-A6yg0UWICcT0Dj9m1WmlFA8FyDMnfuqbcCC0_HDiRnH-NhCFhgWIhaviLZL05Mhwq4daYotwrTsKhu4MwaS9OlrefjP0qF7DFix6zQgCluHmdVFOTK1CzQlwOav-srYLICrlY/w200-h133/fuu-j-Fu7RNjl-pW0-unsplash.jpg" width="200" /></a></div><p></p><p class="MsoNormal">Did you know that when a person’s body is in an under-slept
state, the risk of losing muscle mass is significantly greater. Not only that, but
the body is prone to retaining fat tissue, making it very difficult to maintain
a desirable body composition or improve the body’s fat-to-muscle ratio. </p>
<p class="MsoNormal">This is a built-in, evolutionary process that cannot be
defeated. If you are chronically sleep deprived or do not get enough quality
sleep, the body will naturally shed muscle tissue and hold on to fat. </p>
<h2 style="text-align: left;"><b>Exercise Effectiveness</b> </h2>
<p class="MsoNormal">It is well understood that exercise is one of the most
impactful activities that builds and retains muscle and burns body fat. That
means when you don’t sleep enough or the quality of your sleep is poor, at
least two significant problems arise that negatively impact your body’s ability
to build and retain muscle and lose body fat. </p>
<p class="MsoNormal">Motivation to work out, either with resistance training or
cardiovascular exercise regardless of intensity level, will be greatly
diminished. You are far more likely to skip workouts and be less physically
active in general. </p>
<p class="MsoNormal">If you do manage to get your exercise in when you are in an
under-slept condition, fatigue sets in sooner which will likely result in shorter
exercise duration. Additionally, performance output will almost certainly be
diminished which results in less simulative workouts and energy expenditure.</p><p class="MsoNormal">Exercising
under these conditions is less than optimal when trying to build muscle and
burn fat. <o:p></o:p></p><h3 style="text-align: left;"><b>How to Prevent Weight Gain and Muscle Loss</b> </h3>
<p class="MsoNormal">The simplest, most basic solution to preventing weight gain
and muscle loss is to get an adequate amount of quality sleep. This solution is
challenging for a lot of people, so this importance of the sleep component in
achieving optimal fitness and wellness is often dismissed and disregarded.</p><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">Denying the importance of sleep is common, thus resulting in
an overfat, underfit population. There is no denying the correlation between
poor health, poor physical fitness and unhealthy body composition and a
chronic, under-slept state.</p><p class="MsoNormal">Thankfully, this can be addressed and significant, rapid
improvements in body composition and physical performance can be experienced. And
it can start tonight!</p><h2 style="text-align: left;"><b>Resources for Better Sleep</b> </h2><p class="MsoNormal">Consider the below resources and articles that expand on the
importance of sleep, why sleep is so critical and how to get more, better
quality sleep.</p><p class="MsoNormal"><a href="https://www.acefitness.org/resources/pros/expert-articles/5420/how-sleep-affects-your-weight-and-performance/" target="_blank">How Sleep Affects Your Weight and Performance</a></p><p class="MsoNormal"><a href="https://amzn.to/44uS3YN" target="_blank">Why We Sleep: Unlocking the Power of Sleep and Dreams</a> (Amazon affiliate link)</p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2023/07/better-sleep-now-tips.html" target="_blank">Get Better Sleep Starting Tonight: Six Tips for Improving Your Sleep</a></p><p class="MsoNormal"><a href="https://www.thensf.org/how-many-hours-of-sleep-do-you-really-need/" target="_blank">How Much Sleep Do You Really Need?</a></p><p></p><p></p>Kristoffer Beckerhttp://www.blogger.com/profile/16248998244229891864noreply@blogger.com0tag:blogger.com,1999:blog-2813611203193463606.post-16809336367345124252023-07-18T12:41:00.004-07:002023-12-19T09:10:43.996-08:00Get Better Sleep Starting Tonight: Six Tips for Improving Your Sleep<p></p><div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5PNfOqbQXf1hRe_gsCsXsM-UHWf8FAl9rHxjZgeNUwv5vNhcoQ5qq6yiELuSFqq3GSLMy79IvfebIAc5E09PX6DjLDiZXmTiIWiJX-agcVzNbi78EUzD6JwaQosPPGiokUs40Vr9QYclyQb9JwQm4Kjzb2f2qVWJfAkF9FJ977GzERX2DE8tQJOZAu38/s400/Sleep%20Better.jpeg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="346" data-original-width="400" height="171" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5PNfOqbQXf1hRe_gsCsXsM-UHWf8FAl9rHxjZgeNUwv5vNhcoQ5qq6yiELuSFqq3GSLMy79IvfebIAc5E09PX6DjLDiZXmTiIWiJX-agcVzNbi78EUzD6JwaQosPPGiokUs40Vr9QYclyQb9JwQm4Kjzb2f2qVWJfAkF9FJ977GzERX2DE8tQJOZAu38/w198-h171/Sleep%20Better.jpeg" width="198" /></a></div>Starting tonight, you can sleep better, improve your mood,
have more daytime energy and think more clearly. <div><br /></div><div>Experience better sleep immediate by following these six tips for improved sleep. <p></p>
<h3 style="text-align: left;">1. Get sunlight Early In the Day </h3>
<p class="MsoNormal"><b>Here’s Why:</b> Sunlight helps to regulate your circadian rhythm,
which is your body’s sleep signaling process. </p><p class="MsoNormal">If you get 30 minutes of sunlight
early in the day, you’ll feel naturally sleepy at night due to an established
internal sleep pattern. <o:p></o:p></p>
<p class="MsoNormal"><b>Easy Steps:</b> If possible, make it a priority to spend some
time outdoors early in the day. Take a walk, have a warm, lightly caffeinated beverage
in the sunlight and allow daytime light in your home by opening curtains and
blinds. </p>
<h3 style="text-align: left;">2. Exercise Regularly </h3><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal"><b>Here’s Why:</b> Daily exercise, or regular physical movement, have
a major impact on your overall health and wellness, including improving your sleep
quality. <a href="https://pubmed.ncbi.nlm.nih.gov/31358470/" target="_blank">Source</a></p><p class="MsoNormal">One of the benefits of daily exercise and regular movement is that it
helps you accumulate the natural, normal process of sleep pressure. Once you’ve
established a healthy amount of sleep pressure, you’ll be able to comfortably and
easily fall asleep. <o:p></o:p></p>
<p class="MsoNormal"><b>Easy Steps:</b> If you already exercise regularly, you’re ahead
of the game. If you don’t, that’s ok! Simply begin a short, basic exercise
routine 2 – 3 times per week and very gradually increase your exercise frequency
to 5 times per week. As a bonus, move around as much as you can during your
waking hours. </p>
<h3 style="text-align: left;">3. Minimize Alcohol</h3><p class="MsoNormal"><o:p></o:p></p>
<p style="text-align: left;"><b>Here’s Why:</b> Drinking alcohol in moderation is usually okay
for most people. However, even though alcohol may help you drift off to sleep
at night, your body will not properly enter the essential stages of sleep,
therefor reducing your sleep quality. <a href="https://pubmed.ncbi.nlm.nih.gov/23347102/" target="">Source</a></p><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal"><b>Easy steps:</b> Try to minimize your alcohol intake, especially
close to bedtime. If you’re able to cut out alcohol altogether, you’ll
experience improved sleep quality immediately. </p>
<h3 style="text-align: left;">4. Improve Sleep Environment </h3>
<p class="MsoNormal"><b>Here’s Why:</b> As you approach bedtime, your body’s systems
naturally cause you to get into a sleep mode that helps you get healthy, restful
sleep. </p><p class="MsoNormal">Your sleep environment influences the healthy winding down process and
optimizing the room or area where you sleep can greatly improve how quickly and
easily you fall asleep. <o:p></o:p></p>
<p class="MsoNormal"><b>Easy steps:</b> Keep your sleep area quiet cool and dark, create
white noise (like using a fan) and eliminate distractions like a television. </p>
<h3 style="text-align: left;">5. Budget Sleep Time</h3><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal"><b>Here’s Why:</b> Devoting 7 – 9 hours of your day to sleep will
allow your body to experience several cycles of the restful, restorative you
need to feel more energy, think more clearly and be in a better mood. </p>
<p class="MsoNormal"><b>Easy Steps:</b> Reduce activities that rob you of sleep time
such as scrolling through social media and watching television. </p><p class="MsoNormal">Studies have
shown that budgeting even 15 extra minutes of sleep time each night can have
profound benefits. Make it a priority to gradually increase the amount of time
you allow for sleep each night to equal 7 – 9 hours. </p>
<h3 style="text-align: left;">6. Manage Your Stress <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvxYn7XGHpz3i5Y_4jK52aijInKur9mCFB4GFHpPIi5r3nOgunx7JwCMKLR7mKx0wkHzHMuGHk3oxF2eF6is4r0ib-Y5s3DHzA7xvH42UCkOTW_2ZOg5LXAOhSY5eRdafPhrUj58taZq_hlpEuNgdPMf3i8tNhAJY-Dtpn0auGvpIU1vItBKnK_N4K6dQ/s500/Stress%20Management%20Smile.jpeg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="500" data-original-width="500" height="123" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvxYn7XGHpz3i5Y_4jK52aijInKur9mCFB4GFHpPIi5r3nOgunx7JwCMKLR7mKx0wkHzHMuGHk3oxF2eF6is4r0ib-Y5s3DHzA7xvH42UCkOTW_2ZOg5LXAOhSY5eRdafPhrUj58taZq_hlpEuNgdPMf3i8tNhAJY-Dtpn0auGvpIU1vItBKnK_N4K6dQ/w123-h123/Stress%20Management%20Smile.jpeg" width="123" /></a></div></h3><p class="MsoNormal"><b>Here’s why:</b> Stress on your body in any form can impact your
body’s ability to fall asleep and stay asleep. Stress hormones and an amped-up nervous
system response can reduce the quality and quality of your slumber. </p>
<p class="MsoNormal"><b>Easy Steps:</b> Techniques such as breathing exercises near
bedtime, <a href="https://amzn.to/44QL6Ba" rel="nofollow" target="">writing out and sorting through your stressful thoughts</a> and aromatherapy may help reduce your body’s stress response
that keeps you from falling asleep and staying asleep. </p><p class="MsoNormal">Gradually add stress
management techniques for better sleep into your daily routine and experience enhanced
slumber. </p>
<h3 style="text-align: left;">30 Day Sleep Challenge</h3><p class="MsoNormal">
This is simple! To experience more restful and restorative sleep starting tonight,
increase the amount of time you allow for sleep by 15 minutes. Slowly increase
the amount of time devoted to sleep to 30 minutes within a month’s time. <o:p></o:p></p>
<p class="MsoNormal">Track how feel by keeping a sleep diary and simply record
how rested you feel after each night’s sleep. Watch how quickly your mood
improves, how much more energy you have and much more clearly you think. </p>
<h3 style="text-align: left;">Resources</h3><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal"><a href="https://amzn.to/3Q5lj3Q" rel="nofollow"></a></p><div class="separator" style="clear: both; text-align: center;"><a href="https://amzn.to/44uS3YN" rel="nofollow" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img alt="why we sleep book" border="0" data-original-height="1036" data-original-width="1594" height="137" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhP3xXytKTl1V_470WtpreUgSrF6xFrOQQGineNBAOoqF6jUzAU4an2IKd9wja59XqYs5MzFugf3TIiMQlfaDP3hIAOjg1tWoM9Zy_6Ug-ckKXTxUKXEcJJT3cP9RrRrqfZg-nQoBokilyWlb423Z3OMVdoXFSwpF3cZCfLIf8qtgigsATnv_AWzb7l9Lk/w211-h137/matthew-walker-why-we-sleep.jpg" title="Matthew walker photo book" width="211" /></a></div><a href="https://amzn.to/44uS3YN" rel="nofollow" target="">Why We Sleep: Unlocking the Power of Sleep and Dreams</a> by Matthew
Walker, PhD explores these topics and takes an in-depth look at the behind the scenes
processes of sleep and dreaming.<p></p><p class="MsoNormal">This book is the most comprehensive,
enlightening book I’ve read on this topic to date and I enthusiastically share
the insight shared by Dr. Walker in my presentations, literature and wellness
program. </p>
<p class="MsoNormal"><a href="https://www.sleepfoundation.org/about-us" target="">SleepFoundation.org</a> - Creating A Healthy, Well-Rested World<o:p></o:p></p>
<p class="MsoNormal"></p><blockquote>“We work under the premise that sleep is a pillar of health
and that quality information about sleep promotes overall wellness. At
SleepFoundation.org you’ll find comprehensive health information drawn from
high-quality sources and reviewed by experts in the field. Our goal is to
create dependable resources to help you take charge of your health and get the
sleep you need and deserve.” Sleep Foundation </blockquote><p></p>
<p class="MsoNormal">These simple tips can help you get more sleep for more
energy, better mood and clear thinking starting tonight! </p><p class="MsoNormal">Please note: If you make a purchase using links in this article, I may receive a small monetary commission. </p>
<p class="MsoNormal"><b>Read More: </b><o:p></o:p></p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2022/12/Lack-of-sleep-dangers.html" target="">Lack of Sleep Can Be Dangerous!</a></p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2022/12/sleep-deprivation-cost.html" target="_blank">The Scary Cost of Sleep Deprivation</a></p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2023/09/Potential-Growth-Well-Being%20.html">Unlocking Your Brain's Potential: Neuroplasticity and Personal Growth and Well-being</a></p></div>Kristoffer Beckerhttp://www.blogger.com/profile/16248998244229891864noreply@blogger.com0tag:blogger.com,1999:blog-2813611203193463606.post-48313491743499500442023-05-19T10:34:00.015-07:002023-09-19T07:00:04.187-07:003 Major Fat Loss Myths That Will Sabotage Your Results<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjr7hZ8N9fDo4RHtkbnzSomq7YmNYzlyBG4p3sVu5efBnJXf4pRJkpqpZKACr4kBGEscTvVa1lM5NxGgfsT-JNV0oTx3498Ph5tDCCaidnyaOg1TVyB_vw8nwYBRoXzIHxh0aO7ktTnATy7MA5msT97dVR51RfuL_ywQIqcgYsY63zNds8oJ99qlNJP/s1200/3%20weight%20loss%20myths.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="3 Weight Loss Myths" border="0" data-original-height="1200" data-original-width="1200" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjr7hZ8N9fDo4RHtkbnzSomq7YmNYzlyBG4p3sVu5efBnJXf4pRJkpqpZKACr4kBGEscTvVa1lM5NxGgfsT-JNV0oTx3498Ph5tDCCaidnyaOg1TVyB_vw8nwYBRoXzIHxh0aO7ktTnATy7MA5msT97dVR51RfuL_ywQIqcgYsY63zNds8oJ99qlNJP/w200-h200/3%20weight%20loss%20myths.jpg" title="Biggest Weight Loss Myths" width="200" /></a></div>Weight loss myths are everywhere you look and they can be
detrimental to your health as well as the goals you have set
for yourself.
It is necessary to take the beliefs you have about losing
weight and turn them in your favor. <p></p><p>Don't fall victim to information that will stand in the way of your fitness progress. </p><p>In recent years, so-called fitness influencers, self-proclaimed experts and everyday gymgoers have been spreading weight loss fallacies that have set millions of people back in their weight loss journeys. </p><p>Here I will highlight three major weight loss myths that will sabotage your results. </p><h2 style="text-align: left;">Myth #1: Willpower is the Most Important Weapon in
the Fight to Weightloss </h2><p>It is a commonly held belief that when it comes to losing
weight and resisting the temptation to eat everything in
sight that it is simply a matter of willpower. While willpower, motivation and discipline, do play a
role in whether or not we are able to be successful in our weightloss efforts,
there are plenty of other factors at work as well. </p><p>Our body composition is based on a variety of factors, such as
genetics, the culture we live in, our home and work
environments, our lifestyle choices, our medical history, our
attitude towards food and the condition of our health,
including any health problems we have.</p><p>If you leave
everything up to your willpower then you are likely to fail at
the weight loss game. </p><p>In fact, willpower and sticking to a fat loss diet is often what people struggle with most. In human psychology, there is a multi-layered construct to habit building. Early stages of habit building include inspiration and motivation, as described in <a href="https://amzn.to/3FXJ8oZ" rel="nofollow" target="_blank">Evidence-Based Habit Building: Finally Get Sh*t Done</a>. </p><p>Understand that your brain adapts when it experiences a change in thinking and behavior. You can <a href="https://muscleboundblog.blogspot.com/2023/09/Potential-Growth-Well-Being%20.html">improve your self-worth</a>, wellbeing and ability to make positive lasting changes by harnessing neuroplasticity.</p><p>The good news in all of this is that eating a mostly nutritious diet on
a consistent basis and regular exercise can help you overcome the barriers that may seriously interfere with your weightloss efforts.</p><h2 style="text-align: left;">Myth #2: Being Strict and Depriving Yourself is the Fastest Way to Weightloss </h2><p>If you choose a strict diet that severely limits the types and quantities of foods you
eat, such as eliminating carbs or fats, your weightloss is at risk of stalling, or even reversing. </p><p>This is also unhealthy as
your body needs a number of different vitamins, minerals
and nutrients and it can only get these from a variety of
food choices. Strict, long-term dieting is generally not the most effective means of losing weight and it likely won't work for most people. </p><p>It's okay to allow yourself a treat occasionally as long as you are eating slightly fewer calories than you burn on a daily basis. Deprivation will get you
nowhere.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://amzn.to/3szZJHk" rel="nofollow" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" target="_blank"><img border="0" data-original-height="2560" data-original-width="1708" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYwZL9E1E3vBZZWUuf_MZyIJfFh5AfD1Ge9DVoM0k-w4rFPXJVZXddrTx8V5sGkmuqLV7ig8O5nLrryJMzFfgDi63-_fjpN1G5ZRo9wTZcrlL2ZBwxlszYlJWC9heNlkB8uowyxBszM1ToA1sa8st3BY3_yePYiiBfD4VtNoIlLsWEex2WcYTujQqw/w134-h200/Renaissance%20Diet%202.0%20Cover.jpg" width="134" /></a></div><p></p><blockquote><p class="MsoNormal"></p><blockquote><p class="MsoNormal"></p></blockquote></blockquote>The simplicity of effective fat loss diet structuring is detailed in <a href="https://amzn.to/3szZJHk">The Renaissance Diet 2.0:</a> <a href="https://amzn.to/3szZJHk">Your Scientific Guide to Fat Loss, Muscle Gain and Performance</a>. <br /><p class="MsoNormal" style="text-align: left;">By far this is the most comprehensive, easily understood book on structuring nutrition for optimal fat loss and muscle building that I have read to date. </p><h2 style="text-align: left;">Myth #3: Eating Foods Late at Night is More Likely to Pack on the Pounds</h2><p>This is a common myth that is believed by many. The truth
is that if you consume more calories on a daily basis then
your body requires, the excess will be stored as fat. The
opposite is also the case -- if you take in <a href="https://muscleboundblog.blogspot.com/2013/04/common-sense-tips-to-create-caloric.html" target="_blank">fewer calories than you burn then you will shed pounds</a>.</p><p>For this reason, the
time of day you eat does not really matter so much as how
much you eat and how much fat you burn through physical
activity. </p><p>In fact, it's rarely advisable to go to bed
hungry, as this may prevent you from having a sound sleep. After all, you are fasting while you sleep.</p><p>That is what
breakfast the following morning- break the fast- is all about. Generally speaking, eating something like a bit of slow digesting protein and a small amount of carbohydrates an hour or two before bed will likely help you sleep better. </p><p>These three weightloss myths are just a few of the commonly held beliefs that exist in diet culture. Don't fall prey to misinformation that will halt your progress and set you back. And remember, the process of periodization for fat loss is a sound approach to losing weight and keeping it off. </p><p>*<em>Please note that if you purchase the products from the Amazon links that I've included above, I may receive a small monetary commission. </em></p><p><b>Required Reading</b></p><p><a href="https://muscleboundblog.blogspot.com/2022/12/simple-fat-loss.html" target="_blank">Your Fat Loss Plan Simplified</a></p><p><a href="https://muscleboundblog.blogspot.com/2022/05/overcome-self-sabotage-fat-loss-success.html" target="_blank">Overcome Self-Sabotage for Fat Loss Success</a></p><p><a href="https://muscleboundblog.blogspot.com/2022/04/fat-loss-busy-professionals.html" target="_blank">Powerful Fat Loss Principles Revealed: ACTS Model for Busy Professionals</a></p>Kristoffer Beckerhttp://www.blogger.com/profile/16248998244229891864noreply@blogger.com0tag:blogger.com,1999:blog-2813611203193463606.post-12915543590744899552023-03-23T07:57:00.007-07:002023-10-24T21:25:17.216-07:00The Science of Building Big Arms: A How-To Guide <p></p><div class="separator" style="clear: both; text-align: left;"><a href="https://muscleboundblog.blogspot.com/2014/02/what-are-considered-big-arms.html" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img alt="measuring big biceps with tape measure" border="0" data-original-height="675" data-original-width="1200" height="127" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8lCfX7SN0zcrnY0F1Muj4iDK7NWabrozq1phu-eEO0o5k7rKJnBCoYu2BIY_xFHwcq1MZyLOXqGVk59RJiMQq1AknLFK_EkYHravmiftbr59yeaUi2TTWxw59l-KzwnU5_bhx8FV5BKdfBjjlTApfj4bhh6qE13PFTh8jGsyLeKgq0Utt11qngiwm/w224-h127/Science%20of%20big%20arms.jpg" title="Big biceps science" width="224" /></a></div>There has been an abundant amount of research in recent years that has confirmed some of the most effective and best ways to build a significant amount of muscle mass. <p></p><p>By applying some of these well-documented principles, you can apply some of scientifically proven ways to build big arms. </p><h2 style="text-align: left;"><b>What Are Considered Big Arms?</b><b><o:p> </o:p></b></h2>
<p class="MsoNormal">The most popular post on this blog is <a href="https://muscleboundblog.blogspot.com/2014/02/what-are-considered-big-arms.html" target="">What Are Considered Big Arms</a>. I’ve written and spoken extensively over the years on how
to gauge the size of your biceps and triceps s to determine if your arms can be
called big. </p>
<p class="MsoNormal">In the article, I go in depth on how to tell if you have big arms but I’ll give you the breakdown here:<o:p></o:p></p>
<p class="MsoNormal"><b>11–12 inches</b> – Small arms.<span style="mso-spacerun: yes;">
</span><span style="mso-spacerun: yes;"> </span><o:p></o:p></p>
<p class="MsoNormal"><b>13-14 inches</b> – Moderately small arms.<span style="mso-spacerun: yes;"> </span><o:p></o:p></p>
<p class="MsoNormal"><b>15-16 inches</b> – Decent size arms.<span style="mso-spacerun: yes;"> </span><o:p></o:p></p>
<p class="MsoNormal"><b>17-18 inches</b> – Muscular arms.<span style="mso-spacerun: yes;"> </span>.<o:p></o:p></p>
<p class="MsoNormal"><b>19-20 inches</b> – Big Arms.<span style="mso-spacerun: yes;">
</span><o:p></o:p></p>
<p class="MsoNormal"><b>21+ inches</b> – Massive Arms.<span style="mso-spacerun: yes;">
</span><o:p></o:p></p>
<h2 style="text-align: left;"><b>How to Grow Big Arms – Latest Research</b> </h2>
<p class="MsoNormal">Based on the latest scientific research and literature, the
mechanism and process of what is called stretch mediated hypertrophy seems to be
superior for growing muscle tissue, including building big arms. <o:p></o:p></p>
<p class="MsoNormal">Simply stated, stretch mediated hypertrophy is the process
of growing muscle mass by performing exercises and allowing the muscles to
experience stretch and tension under load. In even simpler terms, it is likely
that the best way to build muscle is by doing resistance exercises using a full
range of motion with emphasis on the stretched portion of each repetition. <o:p></o:p></p>
<p class="MsoNormal">It’s quite simple to build big arms by taking advantage of
the mechanisms involved in stretch mediated hypertrophy. Here are some of the
best exercises using this technique to build large biceps and big triceps:</p><div class="separator" style="clear: both; text-align: center;"><a href="https://muscleboundblog.blogspot.com/2013/06/build-big-biceps-exercises.html" rel="nofollow" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="diagram of building arm muscles with preacher curls" border="0" data-original-height="640" data-original-width="640" height="195" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZlYWBGja2uaF7ItXAiEzVyipdekNhHEWmrVr2uuTUmyrlm33FzdU56Tq9TeYnBW6oLQMS7DC7ZSy5tAzLy4dbCBjH_1lXhQsvxP9EXPHVqHrZYXgOd2qAHySfwo7rnRJdCFDPPEoCjYm9Lg5WEO1LVa6I7QsSNix1D0HRMWpdXlNPyjz99N3tvUfN/w195-h195/Preacher%20Curl%20Diagram.jpg" title="How to do preacher curls" width="195" /></a></div><br /><o:p></o:p><p></p>
<h3 style="text-align: left;">Biceps</h3><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal"></p><ul style="text-align: left;"><li>Preacher curls</li><li>Cable curls</li><li>Incline dumbbell curls </li></ul><p></p>
<h3 style="text-align: left;">Triceps</h3><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal"></p><ul style="text-align: left;"><li>JM Press</li><li>Overhead triceps extension</li><li>Skull crushers </li></ul><p></p>
<p class="MsoNormal">These exercises are just a few of the many <a href="https://muscleboundblog.blogspot.com/2013/06/build-big-biceps-exercises.html" target="_blank">effective exercises to promote muscle growth of the biceps</a> and triceps. <o:p></o:p></p>
<p class="MsoNormal">It should be remembered that to experience the benefits of
stretch mediated hypertrophy to grow the muscles of the arms, each repetition
should be performed using complete range of motion with primary focus on the lengthened,
or stretched, portion of the rep. </p>
<p class="MsoNormal"><b>How Long Does It Take to Build Big Arms?</b> </p>
<p class="MsoNormal">How long it takes to build large muscles of the upper arm
depends on a few variables. <o:p></o:p></p>
<p class="MsoNormal"><b><i>Genetics</i></b> are probably the most influential factor in how
much muscle you can grow and how long it will take to build noticeable muscle
mass. You are born with qualities that determine how much and how long it will
take to build a significant amount of muscle mass. </p><p class="MsoNormal">Your genetics cannot be changed but
you can take advantage of your strengths and optimize your potential to reach
your full genetic abilities by implementing sound training principles and eating
mostly nutritious foods. </p>
<p class="MsoNormal"><b><i>Training age</i></b>, or how long you have been consistently working
out with weights, also determines how long it takes to build big arms. If you
are new to resistance training, you are likely to notice muscle growth rapidly,
at least for the first year or so. </p><p class="MsoNormal">Once you’ve consistently lifted weights for
two to five years, muscle growth will come a little bit slower. After seven to
ten years of regular weightlifting, muscle growth will slow significantly. This
is why it is important to keep solid training principles in your exercise or
diet plan. </p>
<p class="MsoNormal"><b><i>Consistency</i></b> and how much focus you put on your bicep and
triceps training will make a big difference in your upper arm growth. To grow big
arms, you must focus your weight training on exercises that target the biceps
and the triceps and do it regularly and consistently. </p>
<h2 style="text-align: left;"><b><div class="separator" style="clear: both; text-align: center;"><a href="https://amzn.to/3JGRaDh" rel="nofollow" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img border="0" data-original-height="1294" data-original-width="1000" height="224" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7ybtWSepN0Z4bd7YTPLijtkH_lOf4exPMyBDCqyImOsOg_1NjRQo1u615C3AYpD39xm6uy6pQU3BEMLN4dnFqBIAkdQnpsmKwW-aNOczwMYt1yc-MP3vJW6A1C2nH5OhZX69a2diaK2Nb_NAYl8Ey7A884SjFuhE1awX83OVLVLlt57QY1DykbN6r/w173-h224/RP%20Hypertrophy%20Book%20Cover.jpg" width="173" /></a></div>Growing Big Arms - Pro Tips</b> </h2>
<h3 style="text-align: left;"><b>Build Your Program Based on Specificity</b></h3><p class="MsoNormal">The best way to build big arms is to perform
bicep and triceps exercises first, or at the beginning of your workouts. This
may mean that you can’t use a lot of weight on other exercises such as bench
presses and rows, but the idea is to grow the biceps and triceps, not build strength
in other exercises. </p><p class="MsoNormal">Additionally, your exercise selection, order of exercises
and choice of exercises should focus on isolating the muscles of the arms. </p><p class="MsoNormal">For an advanced, scientifically-based look at how to optimally build muscle, Renaissance Periodization's <a href="https://amzn.to/35id9jT" rel="nofollow" target="">Scientific Principles of Hypertrophy Training</a> is the most comprehensive text on developing the best muscle building programs that I have read to date. </p>
<h3 style="text-align: left;">Train Your Arms Frequently</h3><p class="MsoNormal">The biceps and triceps muscles
are relatively small and recover faster than large muscle groups like the legs
and back. That means that they can be, and should be, trained more often. You
can perform arm exercises two to five times per week. </p>
<h3 style="text-align: left;">Track Volume </h3><p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: right;"><a href="https://amzn.to/3FKxqxt" rel="nofollow" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" target="_blank"><img alt="Man writing in workout journal" border="0" data-original-height="400" data-original-width="600" height="156" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh56xOOdJtqTkN-y6k5yTAxFbeo608-fHeSwkTdn6B_Wdrd9hzDbZA_tu4u3FX9ZzoPjZ56rxy8-4MU5m-ZaykRa9WWmMnIAqP4UFqpkCNNohgKLflB8vjVsXKndVqvKg_1VvHTbs29bgy-vdFt4WGBMSkeOfVHhvRtwM8dV_rQyMD5Xxe4DNNqyR05/w235-h156/Workout%20Journal.jpg" title="planning workout" width="235" /></a></div>A good way to keep track of how many exercises
your doing to build big arms is to count your weekly working sets in a workout journal like the <a href="https://amzn.to/3FKxqxt" rel="nofollow" target="">Fit Log</a>. Begin by
trying to do 8 – 12 sets each for your biceps and triceps and spread them out over
a few days per week. <p></p><p class="MsoNormal">Determine how sore your arm muscles are between workouts
and increase or decrease your sets as needed over the next few weeks. If you
can manage to improve your technique, strength and manage your level of fatigue,
you can increase your total number of weekly sets for your arm muscles as high
as 18 – 24 over 3 – 5 days. That means that you may be doing as few as 4 sets
of bicep and triceps exercises per workout. </p><p class="MsoNormal"><b>Use Periodization </b></p><p class="MsoNormal">Focus on pre-planned periods of training
to optimize muscle growth. By paying attention to your strength, growth and level
of fatigue and soreness, you can increase your total number of sets and effort
over a period of four to eight weeks. </p><p class="MsoNormal">After you’ve reached a limit where your
workouts start to suffer, back off the load and volume for a week or so before
beginning another period of four to eight weeks of gradual accumulation of
weight and number of total sets. </p>
<h3 style="text-align: left;">Resources and Additional Reading</h3><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal"><a href="https://amzn.to/35id9jT" rel="nofollow" target="_blank">Scientific Principles of Hypertrophy Training</a><o:p></o:p></p><p class="MsoNormal"><a href="https://amzn.to/3FXJ8oZ" rel="nofollow" target="_blank">Evidence-Based Habit Building: Finally Get Sh*t Done</a></p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2023/09/Muscle-Building-Tool-ForArms.html">Unlock Your Arm Potential: Effective Muscle Building Tool for Arms</a></p><a href="https://muscleboundblog.blogspot.com/2013/02/six-tips-to-make-your-arms-look-bigger.html">Six Tips to Make Your Arms Look Bigger Instantly</a><div><br /></div><div>Please note: If you purchase any of products through the Amazon links that I've provided in this post, I may receive a monetary commission. </div>Kristoffer Beckerhttp://www.blogger.com/profile/16248998244229891864noreply@blogger.com0tag:blogger.com,1999:blog-2813611203193463606.post-78743501707085795522023-02-21T11:03:00.004-08:002023-09-14T11:21:57.348-07:00How to Save Money, Time and Energy on a Home Gym<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYUcIkhEYdOUInav0Wj4k2cfWNqXJz7B3U9f1uUtx_KKauQQUuM-jxlX6JXBgWWtPu3l4veIfvt2bRnuVByPQ4bw1_EIl7LkWF4ue108QFH3wfeTH01CrfNy0ljH0_TuHrAcAu4kG2XBw/s1600/images.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYUcIkhEYdOUInav0Wj4k2cfWNqXJz7B3U9f1uUtx_KKauQQUuM-jxlX6JXBgWWtPu3l4veIfvt2bRnuVByPQ4bw1_EIl7LkWF4ue108QFH3wfeTH01CrfNy0ljH0_TuHrAcAu4kG2XBw/s1600/images.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="194" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYUcIkhEYdOUInav0Wj4k2cfWNqXJz7B3U9f1uUtx_KKauQQUuM-jxlX6JXBgWWtPu3l4veIfvt2bRnuVByPQ4bw1_EIl7LkWF4ue108QFH3wfeTH01CrfNy0ljH0_TuHrAcAu4kG2XBw/w200-h194/images.jpg" width="200" /></a><div>Being an enthusiast of all things muscle, one of the most
frequent topics of conversation among my friends and coworkers is working out and resistance training.<span style="mso-spacerun: yes;"> </span></div><div><br /></div><div>Those who know me best are aware of the gym
that I built in my home’s two car garage several years ago.<span style="mso-spacerun: yes;"> </span><br />
<span style="mso-spacerun: yes;"><br /></span>
I am frequently asked if the monetary
investment was worth it, if I work out as often as I had originally intended
and if I am able to get as good a workout with my home gym equipment as I had
in a commercial gym.</div><div><span style="mso-spacerun: yes;"><br /></span></div><div>Below I will discuss
the pros and cons of having a home gym, the worth of the financial investment a
definitive answer to the question “It is worth it."</div><div><br /></div><div><b>TLDR (Too Long Didn't Read):</b> <a href="https://amzn.to/3m0nzMF" rel="nofollow" target="">My Amazon Powertec home workout equipment</a> recommendation page.</div><div><br /><div class="MsoNormal"><b><span style="font-size: x-large;">Background</span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
First, I’ll give you a little background.<span style="mso-spacerun: yes;"> </span>Like most of my readers, I have been lifting
weights and exercising regularly in some form or fashion since I was a teenager.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal"><br /></div><div class="MsoNormal">My first love was bodybuilding.<span style="mso-spacerun: yes;"> </span>Admittedly, my desire to increase my
muscularity and definition was greatly influenced by my desire to attract those
of the opposite gender, which in my case were females.
</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I learned very early on that incorporation of squats and
deadlifts into my workout program was of utmost importance in my quest for
aesthetic muscle.<span style="mso-spacerun: yes;"> </span>As my body
grew, I became increasingly passionate about muscle building and decided to
devote every free moment to bodybuilding research and planning.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="mso-spacerun: yes;"></span>It wasn’t long before I became a certified
personal trainer and later spent many years helping others achieve their
fitness goals.<span style="mso-spacerun: yes;"> </span>Ultimately, I held a
middle management position at a major commercial gym and had the authority to
select and purchase exercise equipment and accessories.<span style="mso-spacerun: yes;"> I also consult a major police department on the design and layout of their fitness center and fitness and wellness program.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Through the training and experience I gained from my years
in the fitness industry and the 15 years as a competitive powerlifter and strength coach, I learned a great deal about the quality and effectiveness of most of
the workout and exercise equipment that is on the market.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="mso-spacerun: yes;"></span>I used this expertise to build my dream gym
in my home’s two car garage.<span style="mso-spacerun: yes;"> </span>The gym is
complete with a power cage with dip and chin stations, lat pull-down tower with
high and low cables, Texas Power Bar, Jump Stretch bands, chains, various cable
attachments and nearly one thousand pounds worth of Olympic plates.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkXFGzyzOqy6kiOm3A-CGnu37IeQLWry7Osd86IIi9mH2weNySAYYQqmAkgWBoieTJ3orndw3gc-bYuHiJ5IeDzvf0lJ5Zzn_hlKxcqMWbOrp2x-Mjzu2FKaPBl5GDg_w4O6Y32sdG7uI/s1600/Light-bulb-moment.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkXFGzyzOqy6kiOm3A-CGnu37IeQLWry7Osd86IIi9mH2weNySAYYQqmAkgWBoieTJ3orndw3gc-bYuHiJ5IeDzvf0lJ5Zzn_hlKxcqMWbOrp2x-Mjzu2FKaPBl5GDg_w4O6Y32sdG7uI/w200-h200/Light-bulb-moment.jpg" width="200" /></a></div>
<div class="MsoNormal">
I put a lot of thought, time and research in developing my
gym.<span style="mso-spacerun: yes;"> </span>First, I had to purchase my
equipment from a manufacturer with sturdy, reliable equipment that backed their
products with a warranty.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="mso-spacerun: yes;"></span>The power cage
had to accommodate and withstand heavy loads and it had to have the ability
to be secured to the floor and not rock when hundreds of pounds of iron are
thrown on the rack after a set of squats.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="mso-spacerun: yes;"></span>Additionally, the holes that accommodate the safety bars had to be in
fairly small increments for optimal height selection for floor presses, lock
outs and rack pulls.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Second, I had to consider cost consistent with quality.<span style="mso-spacerun: yes;"> </span>I knew from my years in gym management that
gym equipment manufacturers often rely on their brand name to establish their
prices.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal"><br /></div><div class="MsoNormal">I needed a reputable company
that produced quality equipment at an affordable price.<span style="mso-spacerun: yes;"> </span>I conducted a cost/benefit analysis and
determined a price range that I was comfortable with.<span style="mso-spacerun: yes;"> </span>Below is an example of the formula that I
used:</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
(G) Commercial Gym Membership = $55 per month</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
(F) Fuel and Vehicle Mileage Travelling to Commercial Gym =
$40 per month</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
(T) Tolls on Route to Commercial Gym = $16 per month</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
G+F+T = $111 per month x 12 months = $1,332</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6xtz8cCoDYmu2Q4h95UEy7kV-l0ouVlIvX1XjxuxBBNN4QbKT4LUKODYpmGABrdKVxjScBYkUDB8OHiyX-F73VhsctttZHYSM4TkApoMGOkw_GdFqat7035Iqqff5KqkUn6cB6szaRFo/s1600/MoneyInTheToilet.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6xtz8cCoDYmu2Q4h95UEy7kV-l0ouVlIvX1XjxuxBBNN4QbKT4LUKODYpmGABrdKVxjScBYkUDB8OHiyX-F73VhsctttZHYSM4TkApoMGOkw_GdFqat7035Iqqff5KqkUn6cB6szaRFo/w164-h200/MoneyInTheToilet.png" width="164" /></a></div>
<div class="MsoNormal">
I was spending $1,332 per year on average traveling to my
commercial gym and maintaining my membership.<span style="mso-spacerun: yes;">
</span>I considered the fact that I generally only used their power cage, bench
and dumbbells therefore the benefit of various types of equipment really didn’t
weigh much into my decision making process.<span style="mso-spacerun: yes;">
</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">At the time, I expected that I would still be a muscle devotee for at
least five more years (likely many, many more) but for the purposes of my
calculation I used five years in my calculation.<span style="mso-spacerun: yes;"> </span>The result looked something like this:</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>$1,332 per year x 5 years = $6,660</b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I was likely to spend well over $6000 over the next five years
maintaining my gym membership and travelling to work out five times per
week.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="mso-spacerun: yes;"></span>I felt that calculation alone
justified investing in a home gym.<span style="mso-spacerun: yes;"> </span>I was
confident that I could purchase high quality gym equipment for less than that.</div>
<h2 style="text-align: left;"><span style="font-size: x-large;"><b>Cost</b></span></h2>
<div class="MsoNormal">For me, the most important component to my home gym
was a power cage, also called a power rack.<span style="mso-spacerun: yes;"> </span>If I could do no other
exercise, I knew I needed to squat.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Having my own heavy duty power cage would allow me to squat and perform
other big movements like bench presses and shoulder presses.<span style="mso-spacerun: yes;"> </span>So, my research began with and centered on a
power cage.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I determined that the prices of power cages ranged in price
from about $400 to over $1000.<span style="mso-spacerun: yes;"> </span>I was
instantly able to spot those that were of inferior quality by the slender uprights
and inadequate width and depth.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Some of
the higher quality power racks were built for heavy commercial gym use,
something that I did not require as only a few people would regularly use my
equipment.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
After hours of Internet research, phone calls to equipment
dealers and professional contacts and price comparison analysis, I settled on a sturdy power cage built
for light commercial gym use.</div><div class="MsoNormal"><br /></div><div class="MsoNormal">The best, lowest price workout equipment was developed and manufactured with
enough strength and durability to accommodate constant use at a commercial gym
with limited traffic and use.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="mso-spacerun: yes;"></span>Now, I’m a
big guy who needs some room to maneuver.<span style="mso-spacerun: yes;"> I settled on a <a href="https://amzn.to/3IMde04" rel="nofollow" target="_blank">Powertec</a></span><a href="https://amzn.to/3IMde04" rel="nofollow" target=""> power rack</a> $900 and could be delivered with no charge for shipping.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="mso-spacerun: yes;"></span>As an added benefit, the power cage came with
a chin and dip station, which eliminated the necessity, and cost, of have to
purchase them separately. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Of course, to get the most out of my power rack, I would need
to shop for a quality bench, preferably with the ability to adjust to different
degrees of incline. <span style="mso-spacerun: yes;"> </span>My bench needed to
be wide and sturdy and have enough stability to prevent me from falling over
when performing heavy bench presses.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
My search for a bench was almost as extensive as my power
cage search.<span style="mso-spacerun: yes;"> </span>I again found a pretty wide
price range for adjustable benches.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal"><br /></div><div class="MsoNormal">They
were generally priced between $100 and $400 and varied in quality. After extensive
research, I came full circle and settled on a <a href="https://amzn.to/3YUYrFZ" rel="nofollow" target="">Powertec utility bench</a>.<span style="mso-spacerun: yes;"> </span>Not only did it meet all of my preferences,
the bench was designed for special Powertec attachments for a preacher curl
bench, leg extension, leg curl and my favorite - a weighted dip attachment.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="mso-spacerun: yes;"></span>In the end, I paid about three hundred bucks
for my bench, not including any attachments. </div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://amzn.to/3kdpKfG" rel="nofollow" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img alt="Affordable Olympic Weight Set" border="0" height="138" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjj5DZiE-z6GeTHwDA1OzPphFtkPM-xkAMfd7YC7kg8i5lDbdJnyqNIiC2ue4uK_0vNzJsp-1Pu_1xvxVhhx44Y5bRhyphenhyphenRTBf1OuV8ViC2QVWQ3YvQe8aO5jb3C_Ab1zAZgtQi6e3p7IoXc/w200-h138/york-barbell-300-lb-olympic-weight-set-with-bar-an.jpg" title="Home Olympic Weight Set" width="200" /></a></div>
<div class="MsoNormal">
Of course I needed a bar and plate weights so first I purchased a <a href="https://amzn.to/3SpqQ4E" rel="nofollow" target="">specialty Olympic barbell</a>.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal"><br /></div><div class="MsoNormal">I did some shopping
around and ended up buying two <a href="https://amzn.to/3kdpKfG" rel="nofollow" target="">300 lb. Olympic sets</a> to start.<span style="mso-spacerun: yes;"> </span>That gave me a total of three bars and, after
adding a couple hundred extra pounds worth of plate weights, nearly 1000 pounds
of iron to throw around.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
These are the basics.<span style="mso-spacerun: yes;">
</span>Over the years I’ve purchased attachments for my <a href="https://amzn.to/3YUYrFZ" rel="nofollow" target="">Powertec utility bench</a>
and other implements, but the above equipment was enough to keep me content and
allowed me to confidently perform my favorite movements including: </div>
<br />
<ul>
<li><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7pt "Times New Roman";"> </span></span></span>Heavy Squats</li>
<li><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7pt "Times New Roman";"></span></span></span>Heavy Rack Pulls</li>
<li>Heavy Bench Presses</li>
<li><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7pt "Times New Roman";"></span></span></span>Heavy Overhead Presses</li>
<li>Chin Ups</li>
<li>Dips</li>
<li>Floor Presses</li>
<li>Pin Presses<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"></span></span></li>
<li><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7pt "Times New Roman";"></span></span></span>Squat Lockout<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7pt "Times New Roman";"> </span></span></span></li>
<li>Heavy Shrugs</li>
<li>Heavy Rows </li>
</ul>
<div class="MsoNormal">
<b>My initial cost to build a gym in my home’s two car garage = $2,300.</b></div>
<h2 style="text-align: left;"><span style="font-size: x-large;"><b>Cons</b></span></h2>
<div class="MsoNormal">
<b>Assembly</b>- Although the assembly instructions included in the
equipment packaging was simple and easy to understand, it took the better part
of an afternoon putting together the power cage and utility bench.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="mso-spacerun: yes;"></span>The reason I list this as a con is because I
was eager to get started with my new equipment and by the time I put it
together I did not have time to use it due to a scheduled obligation.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Space Requirements</b> – I have a fairly large two car
garage.<span style="mso-spacerun: yes;"> </span>While I am still able to park my
two full-sized sedans inside, there is no extra room.<span style="mso-spacerun: yes;"> </span>The vehicles must be removed for me to use
the equipment.<span style="mso-spacerun: yes;"> </span></div>
<h2 style="text-align: left;"><span style="font-size: x-large;"><b>Pros</b></span></h2>
<div class="MsoNormal">
<b>Cos</b>t – My initial cost for my gym was approximately the same
as two years’ worth of my gym membership and travel expenses.<span style="mso-spacerun: yes;"> </span>I broke even on my investment three years
sooner than I had originally anticipated.<span style="mso-spacerun: yes;">
</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Time</b> – I have saved about three hours per week by working
out in my home gym.<span style="mso-spacerun: yes;"> </span>I no longer have to
pack my gym bag, drive to the gym and go through the check in process when I
arrive. I have almost no excuse to miss a workout.</div><div class="MsoNormal"><br />This point alone has prevented me from missing a lot of workouts over the years that I may have missed otherwise due to no motivation to exercise, time or slight fatigue. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Convenience</b> – I can lift whenever I want, for as much time
as I want.<span style="mso-spacerun: yes;"> </span>There have been many
occasions when I’ve woken up in the middle of the night, walked into the garage
and banged out a couple quick sets, as long as the cars weren’t parked in the
way.</div><div class="MsoNormal"><span style="mso-spacerun: yes;"><br /></span></div><div class="MsoNormal">I am also able to get some chores
done between sets on days that don’t require my complete concentration in the
gym.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Lack of Distractions</b> – My biggest gripe with commercial gyms
are all of the distractions.<span style="mso-spacerun: yes;"> </span>I do not
like to talk to anyone except my partner while I am lifting.<span style="mso-spacerun: yes;"> </span>The music is usually terrible and there is
invariably someone curling in the squat rack.<span style="mso-spacerun: yes;">
</span>In my home gym I don’t have to talk to anyone, I can select the music
that I like and I don't have to wait for machines to be available. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: small;"><b>Is It Worth It?</b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">Yes, without a doubt.<span style="mso-spacerun: yes;"> </span>The
benefit of cost, time savings, convenience and ability to manage time more
efficiently are the primary reasons that I confidently make this statement.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="mso-spacerun: yes;"></span>I can also tell you that my equipment has not
become “an expensive clothes hanger” and I still use it regularly.<span style="mso-spacerun: yes;"> </span>I am able to move big weight like I did in
the commercial gym and perform as well, or better, in my home gym.<span style="mso-spacerun: yes;"> </span></div><h2 style="text-align: left;"><span style="font-size: x-large;"><b>Recommendation</b></span></h2>
<img alt="" border="0" height="1" src="https://ir-na.amazon-adsystem.com/e/ir?t=muscleheadqu-20&l=as2&o=1&a=B00574S394" style="border: none; margin: 0px;" width="1" />
<br />
<div class="MsoNormal">
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-left: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><span style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><a href="https://amzn.to/3IMde04" rel="nofollow" target="_blank"><img alt="Home power rack" border="0" height="200" src="https://ws-na.amazon-adsystem.com/widgets/q?_encoding=UTF8&ASIN=B00574S394&Format=_SL160_&ID=AsinImage&MarketPlace=US&ServiceVersion=20070822&WS=1&tag=muscleheadqu-20" title="Affordable home gym power rack" width="133" /></a></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="https://amzn.to/3IMde04" rel="nofollow" target="_blank"><br /></a></td></tr>
</tbody></table>
Having used and been extremely satisfied with my <a href="https://amzn.to/3IMde04" rel="nofollow" target="_blank">Powertec power rack</a><b> and </b><a href="https://amzn.to/3YUYrFZ" rel="nofollow" target="">Powertec utility bench</a><b>,</b> I felt compelled to write this article.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="mso-spacerun: yes;"></span>I have been endorsing these two products for
a long time to friends and family members.<span style="mso-spacerun: yes;">
</span>I have used dozens of power racks and weight benches over my lifting
career and these two pieces rank among the best.<span style="mso-spacerun: yes;"> </span>They are the foundation of my home gym and I continue
to add accessories and attachments which add to their benefit.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
These pieces of equipment and other affordable home gym equipment is available from <a href="https://amzn.to/3m0nzMF" rel="nofollow" target="">Powertec on Amazon.com</a>, which provides fast, easy processing of orders.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="mso-spacerun: yes;"></span>In the interest of full
disclosure, if you purchase these pieces of equipment or anything else using
the links I’ve included on this page, I may receive a monetary commission.<span style="mso-spacerun: yes;"> </span>Therefore, I would greatly appreciate it if, and when, you decide to make this investment that you use the links included on
this page.<span style="mso-spacerun: yes;"> </span><br /><div style="text-align: center;"><br /></div></div><div class="MsoNormal">
<b><span style="mso-spacerun: yes;">Also Read:</span></b><br /><a href="https://muscleboundblog.blogspot.com/2023/01/fitness-reality-plate-rack.html" target="">Fitness Reality Gym Plate Weight Rack Recommendation</a></div></div><div class="MsoNormal"><a href="https://krisbeckerfitness.wordpress.com/2021/08/21/7-reasons-not-to-skip-todays-workout/" target="">7 Reasons Not to Skip Today's Workout</a></div><div class="MsoNormal"><a href="https://krisbeckerfitness.wordpress.com/2021/10/11/simple-fat-loss-strategies-for-improved-health-appearance-and-longevity/" target="">Simple Fat Loss Strategies for Improved Health, Appearance and Longevity</a></div>Kristoffer Beckerhttp://www.blogger.com/profile/16248998244229891864noreply@blogger.com0tag:blogger.com,1999:blog-2813611203193463606.post-71227229073077429782023-01-19T09:55:00.003-08:002023-10-16T20:43:26.966-07:00Fitness Reality Gym Plate Weight Rack Recommendation <p></p><div class="separator" style="clear: both; text-align: left;"><a href="https://amzn.to/3wdq6oX" rel="nofollow" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img alt="Fitness Reality Plate Tree" border="0" data-original-height="1500" data-original-width="1050" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKUBIdRiQjXiAby5knH57JfDSZdr2mIbg23MTOW1fSpAWik8UEuwgfatiohKnjAxx3AP8rpuMpjOdnuouE2e7LkMiv-zm_0rdEZh1JvbXF3tSJ1su9KOmJ-X5ozfZgX4Flq-mbZXhurvrdnWonpDap5FEJv-4hRAM9D29t8TjiFfwHNJGv5m2a5hel/w140-h200/Fitness%20Reality%20Weight%20Rack%202.jpg" title="Image of plate weight rack" width="140" /></a></div><div>Home gyms, personal training studios and small commercial
gyms are being used more often by more people. Problem is that some people who perform
resistance training exercises do not understand proper gym etiquette. </div><div><h2 style="text-align: left;">Weights Need to Be Racked</h2><p></p><p>What I’ve
seen a lot over the years is weights (especially plate weights) are not being
placed on racks when they are not being used. Plate weights are often leaned
against gym walls and machines, which is unsafe and causes unnecessary
wear-and-tear. </p><p>Also, without enough plate weight racks, the weights are
sometimes left on machines and bars after use. This practice is violates
<a href="https://www.blogger.com/u/2/blog/post/edit/2813611203193463606/7122722907307742978?hl=en#">standard gym etiquette</a> and is unfair to others who have to unload the weights
when they want to use the equipment. The risk of injury is increased when heavy
plates have to be unloaded by some by fellow gymgoers. </p><h2 style="text-align: left;">Solution </h2>
<p class="MsoNormal">A simple solution to this problem is the addition of quality
plate weight racks in personal training studios, home gyms or small fitness centers.
One or more of the best plate weight racks can could be placed in exercise
areas to help avoid this problem. </p>
<p class="MsoNormal">I’ve done extensive research and I’ve found the best plate
weight rack that meets this need and is reasonably priced. </p><h2 style="text-align: left;">Weight Rack Benefits and Recommendation</h2><p class="MsoNormal">The product is a
<a href="https://amzn.to/3wdq6oX" rel="nofollow" target="_blank">Fitness Reality Olympic plate weight rack and bar holder</a><b> </b>(Amazon affiliate link)<b> </b>and I've placed two of these racks in the fitness center that I manage. </p><p class="MsoNormal">Some of the most
beneficial features of this high quality plate weight rack are:</p><div class="separator" style="clear: both; text-align: center;"><a href="https://amzn.to/3wdq6oX" rel="nofollow" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" target="_blank"><img alt="Fitness Reality Weight Rack" border="0" data-original-height="998" data-original-width="679" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqIwK_NylSnicy21951C9MFxKr3A2zPHXtMgwu_faL1Guv9f9eU1mdGBV5BFum0F4CCwIamVnr2BJ87tvaBMiYfZ_HsF8rvtg5E-gieS_0e2yhiryKPl0PF2t0nV6LpB_02xI_3wSaipbWuDjzVEDarLNUaMYk18Xi9djuISWLqanVjYV6gZQ98cHC/w136-h200/Fitness%20Reality%20Weight%20Rack.jpg" title="Weight rack picture" width="136" /></a></div><ul style="text-align: left;"><li>Holds eight 45-pound plates</li><li>Holds eight 25-pound plates</li><li>Holds ten 5 and 10-pound plates</li><li>Holds two full size Olympic bars</li></ul><o:p></o:p><p></p>
<p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">Most other fitness product brands' racks hold fewer plate
weights and do not have the option to safely secure Olympic bars. With gym
floor space at a premium, adding one or more of the Fitness Realty Olympic weight
trees/plate racks is a logical choice. </p><h2 style="text-align: left;">Where to Buy Your Rack</h2>
<p class="MsoNormal">The cost is very reasonable and the Fitness Reality plate
weight racks are available <a href="https://amzn.to/3wdq6oX" rel="nofollow" target="_blank">here at Amazon</a> (affiliate link). Even though I may receive a small monetary commission if you purchase the rack from the link in this post, I strongly recommend this sturdy Olympic plate weight rack from Fitness Reality. </p>
<p class="MsoNormal">If you have a home gym or own or manage a small fitness
center or personal training studio, take a look at the Fitness Reality Olympic
plate weight racks and bar holder combo.<span style="mso-spacerun: yes;"> </span></p><p class="MsoNormal"><span style="mso-spacerun: yes;"><i>*Please note that if you make a purchase using any of the Amazon affiliate links in this post, I may receive a monetary commission.</i></span></p><p class="MsoNormal"><b>Also Read:</b></p><p class="MsoNormal"><a href="https://krisbeckerfitness.wordpress.com/2023/10/16/discover-the-ultimate-sturdy-home-rowing-machine-your-path-to-weightloss-success/">Discover the Ultimate Sturdy Home Rowing Machine: Your Path to Weightloss Success</a></p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2013/12/7-reasons-not-to-skip-todays-workout.html">Seven Reasons Not to Skip Today's Workout</a></p><p class="MsoNormal"><a href="https://krisbeckerfitness.wordpress.com/2022/03/07/awesome-alta/">Fitbit Alta: A Compelling Review</a></p></div>Kristoffer Beckerhttp://www.blogger.com/profile/16248998244229891864noreply@blogger.com0tag:blogger.com,1999:blog-2813611203193463606.post-61139161186173049032022-12-22T06:21:00.005-08:002023-09-15T13:11:47.953-07:00Lack of Sleep Can Be Dangerous!<p><span style="text-indent: 0in;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="text-indent: 0in;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMlJ6cby7BmSNsxtGypzwDNVNQ8oeuKzKB23u0u6TJ6iYSMCf2n_Apr-ghBakrPFUsMxzGmntrBjfE15j7Yt0kbqQd1gwNkrJq-KGxkEa6nltxvTA_VPr7ZHoYTmrN-SafZnku9fhRCIumNOvVQK62IF5PYCQs3jUS_FYGfOOtnzV1RH-JPU_mmPB2/s600/Zs%20slumber%20image.jpg" rel="nofollow" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img alt="zs slumber image" border="0" data-original-height="598" data-original-width="600" height="178" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMlJ6cby7BmSNsxtGypzwDNVNQ8oeuKzKB23u0u6TJ6iYSMCf2n_Apr-ghBakrPFUsMxzGmntrBjfE15j7Yt0kbqQd1gwNkrJq-KGxkEa6nltxvTA_VPr7ZHoYTmrN-SafZnku9fhRCIumNOvVQK62IF5PYCQs3jUS_FYGfOOtnzV1RH-JPU_mmPB2/w179-h178/Zs%20slumber%20image.jpg" title="zzz sleep" width="179" /></a></span></div><span style="text-indent: 0in;">Just about everybody has suffered from a lack of sleep at some
point in their lives. It may be due to jet lag, stress, anxiety, or problems at work. </span><div><h2 style="text-align: left;">Consequences of Lack of Sleep</h2><p></p><p><span style="text-indent: 0in;">If you're not able or unwilling to spend enough time
catching some Z's each night, you experience some <a href="https://muscleboundblog.blogspot.com/2022/12/sleep-deprivation-cost.html" target="">scary consequences from lack of sleep</a>.</span><span style="text-indent: 0in;"> </span></p>
<h3 style="margin-left: 0in; text-align: left; text-indent: 0in;">Physical Effects</h3><p class="MsoNormal" style="margin-left: 0in; mso-list: none; tab-stops: .5in; text-indent: 0in;">First off, lack of sleep brings about some physical
effects that can be avoided if you get enough quality sleep.</p><p class="MsoNormal" style="margin-left: 0in; mso-list: none; tab-stops: .5in; text-indent: 0in;">Without adequate sleep, you might experience blurry vision, color vision deficiency, feel weak or featherbrained, any you may even develop dark circles below your eyes. </p><p class="MsoNormal" style="margin-left: 0in; mso-list: none; tab-stops: .5in; text-indent: 0in;">Due to a heightened nervous system response, your hands may be tremble and you might be
impatient, cranky, or over-reactive. You might have uncomfortable headaches until you get
some rest.<span style="text-indent: 0in;"> </span></p><h3 style="margin-left: 0in; text-align: left; text-indent: 0in;"><span style="text-indent: 0in;">Mental and Emotional Troubles</span></h3>
<p class="MsoNormal" style="margin-left: 0in; mso-list: none; tab-stops: .5in; text-indent: 0in;">Lack of sleep may also lead to mental and emotional
troubles. You
might experience memory may not be as sharp and you may experience poor moods more often. <span style="text-indent: 0in;"> </span></p>
<p class="MsoNormal" style="margin-left: 0in; mso-list: none; tab-stops: .5in; text-indent: 0in;">It is now starting to be understood that deficiency of sleep
plays a role for some individuals in developing metabolic syndrome, which plays a role in development of diabetes. This lack of adequate slumber induces the body to have
difficulty breaking down and utilizing glucose. </p><h3 style="margin-left: 0in; text-align: left; text-indent: 0in;">Hormones</h3>
<p class="MsoNormal" style="margin-left: 0in; mso-list: none; tab-stops: .5in; text-indent: 0in;">Sleep deprivation plays a role in becoming obese. The sleep deficiency can impact hormones that regulate the glucose metabolic process and appetite.
While a sedentary lifestyle can cause weight gain due to low calorie expenditure, sleep deficiency may be a contributing factor. </p><p class="MsoNormal" style="margin-left: 0in; mso-list: none; tab-stops: .5in; text-indent: 0in;">This makes it especially important to implement <a href="https://muscleboundblog.blogspot.com/2022/03/increase-weight-loss-metabolism.html" target="">effective ways to increase metabolism to lose weight</a> and body fat. </p><p class="MsoNormal" style="margin-left: 0in; mso-list: none; tab-stops: .5in; text-indent: 0in;"><span style="text-indent: 0in;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtCpJTzw3HpebUxiR8amtevWy9yc3Koab45kmFqjdShaxeyZKuVOLoadnWik_XBHz7qpus6I8RMvuHj0aPsOFcrEzg7RcVg9s_4c--Bi0KwB1ExxuUybfa9v41HwK4NJfvNNlsAzKaFYVm9m5u1Hkw-HZ4sXhXuXFSman1g3xFJiLMjL9_tbpcx2qV/s512/Driveing%20tired%20image.png" rel="nofollow" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img alt="driving tired image" border="0" data-original-height="512" data-original-width="512" height="168" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtCpJTzw3HpebUxiR8amtevWy9yc3Koab45kmFqjdShaxeyZKuVOLoadnWik_XBHz7qpus6I8RMvuHj0aPsOFcrEzg7RcVg9s_4c--Bi0KwB1ExxuUybfa9v41HwK4NJfvNNlsAzKaFYVm9m5u1Hkw-HZ4sXhXuXFSman1g3xFJiLMjL9_tbpcx2qV/w168-h168/Driveing%20tired%20image.png" title="sleepy driver" width="168" /></a></div><h3 style="text-align: left;">Life Threatening Problems</h3>Among the most life-threatening problems if lack of adequate sleep is sleep-deprived who are driving on the roadways. As a matter of fact, studies
show that they are as risky in their driving as those who are under the influence of alcohol. <div><br /></div><div>That
is partly due to slower reaction times and instances of micro-sleeps, in which they do not even recognize they have dozed off. <span style="text-indent: 0in;"> </span></div><div><h3 style="text-align: left;">Reduced Cognitive Function</h3><p></p>
<p class="MsoNormal" style="margin-left: 0in; mso-list: none; tab-stops: .5in; text-indent: 0in;">Sleep deficiency induces all sorts of troubles from decreased cognitive function, degradation of athletic performance, hormone imbalances and even disease. </p><p class="MsoNormal" style="margin-left: 0in; mso-list: none; tab-stops: .5in; text-indent: 0in;">More consequences of lack of sleep are further described in detail in neuroscientist <a href="https://amzn.to/3jkG4dL" rel="nofollow" target="">Dr. Matthew Walker's best selling book Why We Sleep.</a></p><p class="MsoNormal" style="margin-left: 0in; mso-list: none; tab-stops: .5in; text-indent: 0in;">To avoid these nasty side effects of lack of sleep, the best thing to do is make it a priority to enhance the quality and quantity of regular sleep. <span style="text-indent: 0in;"> </span></p><p class="MsoNormal" style="margin-left: 0in; mso-list: none; tab-stops: .5in; text-indent: 0in;"><i><span style="text-indent: 0in;">Please note, i</span>f you purchase the book using the Amazon link I've provided in above, I may receive a small commission. </i></p><p class="MsoNormal" style="margin-left: 0in; mso-list: none; tab-stops: .5in; text-indent: 0in;"><b>Also Read</b></p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2022/12/simple-fat-loss.html" target="">Your Fat Loss Plan Simplified</a></p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2022/05/overcome-self-sabotage-fat-loss-success.html" target="">Overcome Self-Sabotage For Fat Loss Success</a></p><p class="MsoNormal"><a href="https://krisbeckerfitness.wordpress.com/2022/03/07/awesome-alta/" target="">Fitbit Alta: A Compelling Review</a></p></div></div>Kristoffer Beckerhttp://www.blogger.com/profile/16248998244229891864noreply@blogger.com0tag:blogger.com,1999:blog-2813611203193463606.post-81749144933416292352022-12-20T07:58:00.006-08:002023-05-17T18:18:12.703-07:00The Scary Cost of Sleep Deprivation<p style="text-align: left;"></p><div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZr2pIycQK6tPHTgYeXKhlpKhtGxy3AlcPAkKgd4G14K8OjgFXXrDobIYLUwUSRvehhPXoB7W-gBZPVuEMHcb5OPc3zqj_gqJ3ePeCYhuKy2vOOevmlIZ97VqtWHelp6WBDXAsF1YRcJ0zkqUWfW2s1MR2letwGdYBE0lcslJjAIZvBTwBrm9sEzps/s300/Sleep%20Deprivation%20Image.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Sleep Deprivation Image" border="0" data-original-height="168" data-original-width="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZr2pIycQK6tPHTgYeXKhlpKhtGxy3AlcPAkKgd4G14K8OjgFXXrDobIYLUwUSRvehhPXoB7W-gBZPVuEMHcb5OPc3zqj_gqJ3ePeCYhuKy2vOOevmlIZ97VqtWHelp6WBDXAsF1YRcJ0zkqUWfW2s1MR2letwGdYBE0lcslJjAIZvBTwBrm9sEzps/s16000/Sleep%20Deprivation%20Image.png" title="Cost of Sleep Deprivation" /></a></div>Odds
are <span style="text-align: justify;">you're not getting the 7 to 9 hours of nightly shuteye
experts agree </span>you require and that lack of quality sleep could cost you in many ways. <p></p><p style="text-align: left;">While a few high-achieving professionals boast
of taking minimal z's, research demonstrates that our sleep needs are astonishingly consistent. </p><p style="text-align: left;">If you fail to get at least 7
nightly hours of sleep, you're likely operating at a disadvantage.</p><p style="text-align: left;"><b>Sleep and Work Productivity</b></p><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">Your fitness, health and body composition might be paying the price of sleep deprivation. Highly productive people sometimes have hefty ambivalence toward
sleep, both craving and ostracizing it. </p><p class="MsoNormal">Even though <a href="https://muscleboundblog.blogspot.com/2022/04/fat-loss-busy-professionals.html" target="_blank"><b>effect fat loss strategies for busy professionals</b></a> can be implemented, adequate sleep is essential for optimal performance. </p><p class="MsoNormal">Are you more productive when you
work eighteen hour days? Can't you just shore up your droopy
eyelids by downing yet another cup of coffee?</p><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">Unfortunately, no. New scientific research demonstrates that
going without enough sleep for more than an occasional day or two
can play havoc on your wellness, memory, concentration, temper, and
ability to arrive at decisions - even if you believe you're doing
all right.</p><p class="MsoNormal">The consequences of lack of sleep are further described in detail in neuroscientist <a href="https://amzn.to/3jkG4dL" rel="nofollow" target="_blank"><b>Dr. Matthew Walker's best selling book Why We Sleep.</b></a></p><p class="MsoNormal"><b>Is Sleep a Waste of Time?</b></p><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">If you require a good reason to begin sacking out earlier or
sleeping later, here it is. </p><p class="MsoNormal">It turns out that far from being a time
waster, sleep makes you fitter, stronger, smarter, and a more successful leader.</p><p class="MsoNormal"><b>Lack of Sleep Can Damage Your Health</b></p>
<p class="MsoNormal">The evidence that sleep matters is incontrovertible and
perpetually growing. </p><p class="MsoNormal">Let's begin with a freshly discovered link between
sleep loss and serious sicknesses like diabetes and cancer. A scientific research study at the University of Chicago's school of medicine
kept young, healthy volunteers alert for all but 4 hours a night for 6
nights straight. The result: </p><p class="MsoNormal">The levels of subjects' hormones
shifted - particularly a hormone called leptin that bears on appetite.
They got ravenously hungry, gulping down pizza and ice cream long
after they'd have felt full generally, and their blood glucose
shot up to pre<span face="Calibri, sans-serif"><span style="font-size: 14.6667px;">-</span></span>diabetic levels - an
menacing result after less than one week of poor sleep.</p><p class="MsoNormal">Other analyses repeat those results so regularly that
researchers now trust that not getting enough sleep is a lead cause of
obesity and diabetes, both of which are on the rise across the country. </p><p class="MsoNormal"><b>Sleep Deprivation, Immunity and Cognitive Performance</b></p><p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGmZthBkoagW5iKzP2auBLkf8LhXEZv2DOK7fNYJfQ5kDW_UyLe6VPyAq9_mdXI_cO1RFYe3oiCWgeKdzqoYvJo9YmG9IMrOkTw0vezf92V0MVsRHv1xAdg1K62qk_NUexkcjqmvfYcGbKdvn3yZywwYN-XBszzJix1tSwuaPj3lHQybaM5U4vbqjN/s300/Sleep%20Deprivation%20Brain%20Image.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Bed and Brain" border="0" data-original-height="168" data-original-width="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGmZthBkoagW5iKzP2auBLkf8LhXEZv2DOK7fNYJfQ5kDW_UyLe6VPyAq9_mdXI_cO1RFYe3oiCWgeKdzqoYvJo9YmG9IMrOkTw0vezf92V0MVsRHv1xAdg1K62qk_NUexkcjqmvfYcGbKdvn3yZywwYN-XBszzJix1tSwuaPj3lHQybaM5U4vbqjN/s16000/Sleep%20Deprivation%20Brain%20Image.jpg" title="Your Brain and Sleep" /></a></div>At the same time, the World Health Organization (WHO) has accumulated data from around the Earth
showing that sleep loss depresses the immune system, to the point
where WHO is thinking about labeling chronic sleep loss a carcinogen, comparable to tobacco and asbestos.<p></p><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">If you've ever been so tired out that you had to re-read the
same paragraph several times to grip its meaning and soon blanked
out what you read, you already know what sleep investigators
have lately demonstrated about the effects of too little sack time on
productivity.</p><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">One experiment at a school of medicine kept subjects up
until four A.M., woke them at eight A.M., and then fed them a series of
tests designed to measure memory, vigilance, and the ability to
react quickly to fresh data. </p><p class="MsoNormal">The researchers were startled to find
that subjects' mental acuity slumped markedly after just one
night and kept falling with each successive night of 4 hours' sleep. </p><p class="MsoNormal">Even more distressing: The study's volunteers were incognizant of
their deterioration. </p><p class="MsoNormal">One woman, so tired that she could barely say
her name, was all the same sure she was able to drive home.</p><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">Regardless how much you believe you're achieving when you
pull an all-nighter, it's likely to a lesser degree than what you
could accomplish if you got some sleep then returned to work. </p><p class="MsoNormal"><b>Sleep and Memory</b></p><p class="MsoNormal">A
study gave volunteers a list of words to memorize and then were kept
alert for twenty-four hours, their power to recall the words fell by
forty percent.</p><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">Memory betters during sleep, so that if you get a full 7 to 9 hours sleep tonight, your recall of all that happened today will
be twenty percent to thirty percent sharper than it is directly after the day's
events happen. </p><p class="MsoNormal">For professionals and leaders, the finest reason to get enough shut eye
might be to avoid making dense, costly decisions.</p><p class="MsoNormal"> A sleep researcher
recently gave 3 groups of subjects the same pieces of data. Those who
walked off and spent at least 7 of the next 12 hours sleeping were
able to brand broader and more lucid connections than those who
didn't get much (or any) sleep or those who attempted to analyze the
data right away.</p><p class="MsoNormal"><b>Perform Better With Healthy Sleep</b></p><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6eS3FnCSf8gl9zuxz0mno78CNOWDzIPF6AsXecVA9qJBBobZYsjSiYi-thPVCvZVi3JdXp_NxaIbp7kCVdvqWhql2qbIHTil_OseG-NWkHZxxcW7x4OSBvCjVBkOb1hibL03lZKpkVSebbjInqQcDJJYCoFZP6MmbSeruRhuajx9MNzH3y50UmbAp/s300/Sleep%20and%20Fitness%20Image.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Dumbbell and Sleep" border="0" data-original-height="168" data-original-width="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6eS3FnCSf8gl9zuxz0mno78CNOWDzIPF6AsXecVA9qJBBobZYsjSiYi-thPVCvZVi3JdXp_NxaIbp7kCVdvqWhql2qbIHTil_OseG-NWkHZxxcW7x4OSBvCjVBkOb1hibL03lZKpkVSebbjInqQcDJJYCoFZP6MmbSeruRhuajx9MNzH3y50UmbAp/s16000/Sleep%20and%20Fitness%20Image.png" title="Strength, Muscle and Sleep" /></a></div>The world's best athletes, most successful leaders and most productive people are likely permitting themselves at least seven to nine hours of sleep to recover, process information and marinate in the data they absorb.<p></p><p class="MsoNormal">As a general rule, most otherwise prudent fitness enthusiasts, students and professionals would enjoy finer accomplishments if they maintained healthy sleep habits. </p><p class="MsoNormal">To explore more about the science behind our sleep, it's benefits and the cost of sleep deprivation, check out <a href="https://amzn.to/3jkG4dL" rel="nofollow" target="_blank"><b>Dr. Matthew Walker's best selling book Why We Sleep.</b></a> </p><p class="MsoNormal">If you purchase the book using the Amazon links I've provided in this article, I may receive a small commission. </p><p class="MsoNormal"><b>Also Read</b></p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2022/12/simple-fat-loss.html" target="_blank">Your Fat Loss Plan Simplified</a></p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2022/05/overcome-self-sabotage-fat-loss-success.html" target="_blank">Overcome Self-Sabotage For Fat Loss Success</a></p><p class="MsoNormal"><a href="https://krisbeckerfitness.wordpress.com/2022/03/07/awesome-alta/" target="_blank">Fitbit Alta: A Compelling Review</a></p><p></p>Kristoffer Beckerhttp://www.blogger.com/profile/16248998244229891864noreply@blogger.com0tag:blogger.com,1999:blog-2813611203193463606.post-52904472236128343942022-12-15T07:45:00.016-08:002023-08-31T17:54:37.596-07:00Your Fat Loss Plan Simplified<p></p><div class="separator" style="clear: both; text-align: justify;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9bdkUBmspJ3V5WF-aYQYGp91uzNDnHZifB7IEUK4fOChFYnlHiqD_IHd6NkGaH1KO-_a_9iH7D53pvSmFYKQiti0IhtodvBWwaYgZI93gIJvDFo9ylKNdgjRBzn5pBj2kwM0psAPvSRu0USN7Lwa3cRwB440lKIngK1J06dZ0rtFqOgRKF8gh9cvf/s4256/Simple%20Fat%20Loss.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="2832" data-original-width="4256" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9bdkUBmspJ3V5WF-aYQYGp91uzNDnHZifB7IEUK4fOChFYnlHiqD_IHd6NkGaH1KO-_a_9iH7D53pvSmFYKQiti0IhtodvBWwaYgZI93gIJvDFo9ylKNdgjRBzn5pBj2kwM0psAPvSRu0USN7Lwa3cRwB440lKIngK1J06dZ0rtFqOgRKF8gh9cvf/w200-h133/Simple%20Fat%20Loss.jpg" width="200" /></a><div style="text-align: left;">Fat loss dieting is quite simple, and it does not need to be
a major challenge. In fact, when done right, weight loss motivation can remain high,
you can eat tasty food and still have energy to perform well at work, school
and in athletics.</div></div><p></p><p class="MsoNormal"><o:p></o:p></p>
<h2 style="text-align: left;"><b>Weight Loss Motivation Made Simple</b></h2><p></p><p class="MsoNormal">Motivation and sticking to a fat loss diet is what people
struggle with most. In human psychology, there is a multi-layered construct to
habit building. </p><p class="MsoNormal">Early stages of habit building include inspiration and
motivation, as described in <a href="https://amzn.to/3FXJ8oZ" rel="nofollow" target="_blank">Evidence-Based Habit Building: Finally Get Sh*t Done</a>. </p>
<p class="MsoNormal">If you understand this concept of evidence-based habit
building, the odds are good that you will develop habit and routine that will
propel your fat loss and weight loss efforts to maximizing your chance of
success. </p>
<p class="MsoNormal">When you apply the principle of periodization for weight
loss, you can enjoy tasty food, occasionally eat junk food and still reach your
long term fat loss goals. </p>
<p class="MsoNormal">Periodization simply means setting up periods of dieting
over a set timeframe. This allows you to lose fat, keep or build muscle, stay
motivated and energized and enjoy holidays and special occasions without guilt. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://amzn.to/3BD85DB" rel="nofollow" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" target="_blank"><img border="0" data-original-height="500" data-original-width="500" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZJ6QMnK-ju9KUidRouLO-bfQeiqaoNVvWcM6YKdQI0ZSsBTp7ydGU4yW2gQnLaDPmuz2eRGxtQap-_k8gh0qGdAC7s3DKWdRn-BTVTx0G5lGibHvGnxoiQX9tZS-2o02VFRR_Ee4PuDGAcDFTbpvfh6sJa1VoYk9BeCEO-_LKbCZlaYAWzeOPbde5/w200-h200/Evidence%20Based%20Habit%20Building%20Book%20Cover.jpg" width="200" /></a></div><p></p>
<p class="MsoNormal">Here is an example of a fat loss periodization timeframe:<o:p></o:p></p>
<blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px; text-align: left;"><p class="MsoNormal"><b>January through March – Fat loss diet</b></p><p class="MsoNormal"><b>April through May – Maintain and enjoy lower bodyweight</b></p><p class="MsoNormal"><b>May through June – Fat loss diet</b></p><p class="MsoNormal"><b>June through August – Maintain and enjoy even lower bodyweight</b> </p></blockquote><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px; text-align: left;"><p class="MsoNormal"><b>August through October – Fat loss diet</b></p><p class="MsoNormal"><b>November through December – Maintain and enjoy lowest bodyweight yet</b> </p></blockquote>
<p class="MsoNormal">Implementing a fat loss plan that looks something like this
allows you to build fat loss periods around holidays, vacations and special occasions.
As such, you aren’t continuously dieting, feeling guilty and depriving yourself. </p>
<p class="MsoNormal">This is a proven strategy that increases long-term weight
loss success, keeps motivation high and reduces diet discomfort. </p>
<h2 style="text-align: left;">Your Guide to Successful Fat Loss</h2><div class="separator" style="clear: both; text-align: center;"><a href="https://amzn.to/3Hzjgkq" rel="nofollow" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" target="_blank"><img alt="Renaissance Diet 2.0 Book Image" border="0" data-original-height="2560" data-original-width="1708" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD9rJ0BN-qamcMiF9KoLFVRTgcvcyYMBh4rsgqKCfYK1wrf_EJTGy-AiTNmISV1sQHQxUmLOUHoyJEfGIPMeZucqOfRecskxS3Hi5GBfUeD5LZjfSaHU8lEijvq96QjjaB1eKQv24vvCmw6oHmI9hzlfkmfL8cjxoKDqxAG0xcz7FBMKja2Vfd5Wjs/w134-h200/Renaissance%20Diet%202.0%20Cover.jpg" title="Renaissance Diet 2.0 Book Cover" width="134" /></a></div><p class="MsoNormal"><a href="https://amzn.to/3HzZc1j" rel="nofollow" target="_blank"><b>The Renaissance Diet 2.0</b></a> is a book that goes into detail
about diet periodization for fat loss, muscle building and athletic
performance. It is not a fad diet, scam or sales pitch. It is an up-to-date,
science-based text that explains evidence-based concepts in detail to maximize your
odds of diet success. <o:p></o:p></p>
<p class="MsoNormal">Some of the topics discussed in the book include, but are
not limited to:<o:p></o:p></p>
<blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px; text-align: left;"><p class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo6; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";"> </span><span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; line-height: normal;"><b>
</b></span></span></span><!--[endif]--><b>Diet Priorities<o:p></o:p></b></p><p class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo6; text-indent: -0.25in;"><b><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; line-height: normal;">
</span></span></span><!--[endif]-->Calorie Balance</b></p><p class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo6; text-indent: -0.25in;"><b><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; line-height: normal;">
</span></span></span><!--[endif]-->Nutrition Periodization</b></p><p class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo6; text-indent: -0.25in;"><b><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; line-height: normal;">
</span></span></span><!--[endif]-->Hunger Management</b></p><p class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo6; text-indent: -0.25in;"><b><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; line-height: normal;">
</span></span></span><!--[endif]-->Designing Your Diet</b></p><p class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo6; text-indent: -0.25in;"><b><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; line-height: normal;">
</span></span></span><!--[endif]-->Diet Fads and Fallacies</b> </p></blockquote>
<h2 style="text-align: left;"><b>Your Fat Loss Results</b> </h2>
<p class="MsoNormal">No matter what your diet history, body composition, knowledge
or experience, you can absolutely achieve your weight loss goals. </p><p class="MsoNormal">To increase your
odds of maximum fat loss, your goals should be:</p>
<blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px; text-align: left;"><p class="MsoListParagraphCxSpFirst" style="mso-list: l5 level1 lfo7; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";"> </span><span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; line-height: normal;"><b>
</b></span></span></span><!--[endif]--><b>Specific</b></p><p class="MsoListParagraphCxSpMiddle" style="mso-list: l5 level1 lfo7; text-indent: -0.25in;"><b><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; line-height: normal;">
</span></span></span><!--[endif]-->Measurable</b></p><p class="MsoListParagraphCxSpMiddle" style="mso-list: l5 level1 lfo7; text-indent: -0.25in;"><b><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; line-height: normal;">
</span></span></span><!--[endif]-->Attainable</b></p><p class="MsoListParagraphCxSpMiddle" style="mso-list: l5 level1 lfo7; text-indent: -0.25in;"><b><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; line-height: normal;">
</span></span></span><!--[endif]-->Realistic</b></p><p class="MsoListParagraphCxSpLast" style="mso-list: l5 level1 lfo7; text-indent: -0.25in;"><b><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; line-height: normal;">
</span></span></span><!--[endif]-->Time-bound</b></p></blockquote><p class="MsoListParagraphCxSpFirst" style="mso-list: l5 level1 lfo7; text-indent: -0.25in;"><o:p></o:p></p>
<p class="MsoListParagraphCxSpMiddle" style="mso-list: l5 level1 lfo7; text-indent: -0.25in;"><o:p></o:p></p>
<p class="MsoListParagraphCxSpMiddle" style="mso-list: l5 level1 lfo7; text-indent: -0.25in;"><o:p></o:p></p>
<p class="MsoListParagraphCxSpMiddle" style="mso-list: l5 level1 lfo7; text-indent: -0.25in;"><o:p></o:p></p>
<p class="MsoListParagraphCxSpLast" style="mso-list: l5 level1 lfo7; text-indent: -0.25in;"><o:p></o:p></p>
<p class="MsoNormal">Then you’re ready to go! <o:p></o:p></p><h2 style="text-align: left;"><b>You Make The Fat Loss Happen</b></h2>
<p class="MsoNormal">However, it is important to understand up front that you have
to apply these principles and strategies. Just knowing them is not enough. You also
have to be okay with a slower rate of fat loss than may be desired. But that
doesn’t mean that the results will not be noticeable. </p>
<p class="MsoNormal">It is possible to lose one, two, three or even four or five
pounds of bodyweight per week, especially when first starting a fat loss diet. Weightloss
does stabilize and you can see rate of weight loss of a pound or so of pure
bodyfat loss per week for weeks.</p><h3 style="text-align: left;"><b>
The end result may be as much as 12 – 20 pounds of fat loss over the course of
a few months. </b></h3><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoujLTQPZCCSYD-eeHQazQ2mvnD8NifLKS8T2qfvyfFkph_gVxlt77sQloXosiHm8s3s18vdIi8i5ffBF54PxSLyIxumRXCR7-YdIAwS8Y3R5pneP0DpNQV-8buDscguyP9gliK2wfeng1oHeH2u2q6D5GdNz_mtsvV8MCLCzMDZHwaSYlCJT5okdm/s800/Weight%20Loss%20Scale.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Weight Loss Scale" border="0" data-original-height="533" data-original-width="800" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoujLTQPZCCSYD-eeHQazQ2mvnD8NifLKS8T2qfvyfFkph_gVxlt77sQloXosiHm8s3s18vdIi8i5ffBF54PxSLyIxumRXCR7-YdIAwS8Y3R5pneP0DpNQV-8buDscguyP9gliK2wfeng1oHeH2u2q6D5GdNz_mtsvV8MCLCzMDZHwaSYlCJT5okdm/w200-h133/Weight%20Loss%20Scale.jpg" title="Picture of Weight Loss Scale" width="200" /></a></div>Once you’ve achieved that initial goal and you’re ready to
go back to normal eating, you cruise at your new, lower bodyweight for a couple
of months. Then, if you feel like you have more fat to lose, do another fat loss
diet phase for a couple of months for another 10 or so pounds of pure fat loss<p></p><p class="MsoNormal">
If you do this a few times over the course of a year or two, you can lose a
significant amount of bodyweight, most of which could be bodyfat. </p>
<p class="MsoNormal">It’s slower than a crash, restrictive diet but you can see consistent
improvements in your appearance, confidence, energy and health. And you are far
more likely to maintain your lower bodyweight for a very long time. </p>
<h2 style="text-align: left;"><b>The Esteemed Authors</b></h2><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">The authors of the Renaissance Diet 2.0 are expert seasoned health
and fitness coaches, PhD’s and scientists. They are athletes and live the lifestyle
that they teach. The authors include Dr, Mike Israetel, Dr. James Hoffman, Dr. Melissa Davis, Dr. Jen Case. </p>
<h2 style="text-align: left;"><b>My Fat Loss Diet Book Recommendation</b> </h2>
<p class="MsoNormal">Simply stated, <a href="https://amzn.to/3HzZc1j" rel="nofollow" target="_blank">The Renaissance Diet 2.0</a> is by far the most
comprehensive, up-to-date text on diet structure and guidance that I’ve read to
date. The motivation to design and execute a fat loss, muscle, building or
athletic performance improvement alone is worth the read. <o:p></o:p></p>
<p class="MsoNormal">I’m not just recommending the book because I may receive a
small commission if you purchase it through my Amazon links in this article. I
truly believe in and back the information provided within and fully support the
mission of the authors.</p><p class="MsoNormal">
I could (and have) recommended other diet and exercise books and I put this on
the top of my list when it comes to superior experts advice of this nature. </p><p class="MsoNormal"><b>Also Read</b></p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2022/04/fat-loss-busy-professionals.html">Powerful Fat Loss Principles Revealed: ACTS Model for Busy Professionals</a></p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2013/12/7-reasons-not-to-skip-todays-workout.html">7 Reasons Not To Skip Today's Workout</a></p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2022/05/overcome-self-sabotage-fat-loss-success.html">Overcome Self-Sabotage For Fat Loss Success</a></p>Kristoffer Beckerhttp://www.blogger.com/profile/16248998244229891864noreply@blogger.com0tag:blogger.com,1999:blog-2813611203193463606.post-85647301174714243692022-05-11T18:16:00.006-07:002023-10-06T02:04:03.864-07:00Overcome Self-Sabotage For Fat Loss Success<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBRNgX2RwVDheBH_cehWPVmj8SlJyOwQGcmCvBSydMy0qfqRxa95pfGmJtMBK9GFl4ope3WffuRMrIp0wnrkdmwpsunQ-voB7DriJHGPyFKEHEdMq2_lhBd1c4Q4trHP9EAaRa0o8EQGqkgYo3CU-Eo8a4NcGLWlhdslHA7wNCqe3U-jIvx562yzy4/s1280/Self%20Sabotage%20Cartoon.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img alt="Self-sabotage picture" border="0" data-original-height="720" data-original-width="1280" height="113" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBRNgX2RwVDheBH_cehWPVmj8SlJyOwQGcmCvBSydMy0qfqRxa95pfGmJtMBK9GFl4ope3WffuRMrIp0wnrkdmwpsunQ-voB7DriJHGPyFKEHEdMq2_lhBd1c4Q4trHP9EAaRa0o8EQGqkgYo3CU-Eo8a4NcGLWlhdslHA7wNCqe3U-jIvx562yzy4/w200-h113/Self%20Sabotage%20Cartoon.jpg" title="Fat loss self sabotage" width="200" /></a></div>Fat loss self -sabotage occurs when people consistently think of
themselves as not able to succeed on their fat loss diet or exercise program.<p></p><p> This may lead them to develop an identity that causes them to sabotage themselves
every time they have a chance to succeed at fat loss. </p><p>This is not a
conscious activity, so it is very confusing to the person who
has this problem. This often happens because of a pattern of thoughts or behaviors that solidify negative emotions and thought processes. </p><p>In turn, some common thoughts reveal themselves:</p><p></p><ul style="text-align: left;"><li> I'll start a fat loss diet or exercise program but I won't finish it.</li><li> I'll always stop before I reach my fat loss goal. </li><li> I will never be successful at losing fat. </li><li> When things are going well, they will ultimately go bad. </li></ul>Do you ever think like this? If so, you're
not alone. Lots of people do. This attitude can be changes. It'll take some work, but you can do it. <p></p><p>Here’s how people succeed at fat loss:</p><p></p><ul style="text-align: left;"><li>They complete their fat loss diet or exercise plan. </li><li>If they slip up on their diet, they don't punish
themselves about it.</li><li>They learn from their mistakes and see the mistake as a
learning experience. </li><li>They take the time to notice and celebrate their fat loss milestones along the way.</li></ul><p></p><h2 style="text-align: left;"><b>Complete Your Fat Loss Diet or Exercise Program</b></h2><p>One main way to identify a fat loss self-saboteur is that this person never completes diet or exercise program.</p><p>Self saboteurs get distracted or bored or even forget about their fat loss goals. They change exercise programs frequently and won't commit to a fat loss diet that actually works. </p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://amzn.to/3szZJHk" rel="nofollow" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" target="_blank"><img alt="renaissance diet 2.0 book cover" border="0" data-original-height="2560" data-original-width="1708" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRnUi7My6169wIfRt20Anuydi3VJ7-iXPCoagzvLOe8AGa-kZnouvwSOI5OvYw8M98Ph768LACZcKNemAarYNskC9Dom6OQ23xQGKqzJ2dAyTH63i2x3V5qdrpT-JXTH8r9WzfXu1zx7zr2fcMIh7ltqevVT3QW32fC8pSAJSCyycuZ6WzGRfpsCz5/w134-h200/Renaissance%20Diet%202.0%20Cover.jpg" title="renaissance diet weight loss book" width="134" /></a></div>They're often motivated at the beginning but getting bored along the way. This
has a negative impact on self-confidence. <div><br /></div><div>If this is a problem
for you, counteract it by completing each phase of an effective fat loss program before changing up your plan. <p></p><p class="MsoNormal" style="text-align: left;"></p><blockquote><p class="MsoNormal" style="text-align: left;">The simplicity of effective fat loss diet structuring is detailed in <a href="https://amzn.to/3szZJHk" rel="nofollow">The Renaissance Diet 2.0:<br /> Your Scientific Guide to Fat Loss, Muscle Gain and Performance</a>. </p><p class="MsoNormal" style="text-align: left;">By far this is the most comprehensive, easily understood book on structuring nutrition for optimal fat loss and muscle building that I have read to date. </p></blockquote><p class="MsoNormal" style="text-align: left;"></p><h2 style="text-align: left;"><b>Develop Willpower</b></h2><p>Because of a lack of self-confidence,
some fat loss dieters quit soon after starting their weight loss program. If you are a person who often quits in the middle of a fat loss diet, recognize that and remind
yourself that you are able to persevere in the face of diet challenges.</p><p>People who successfully complete an effective fat loss diet typically believe in their own capabilities,
overcome diet challenges, and refuse to quit.
Every time you push through, complete your fat loss diet and reach your weight loss goals, your willpower and confidence becomes stronger.</p><p> As you see yourself overcoming self-sabotage, you will begin
to develop a more optimistic attitude and realize that you are able to achieve real fat loss success. </p><h2 style="text-align: left;"><b>Flexibility: Make the Most of the Best Tools</b></h2><div class="separator" style="clear: both; text-align: center;"><a href="https://krisbeckerfitness.wordpress.com/2021/12/20/need-results-now-its-time-to-get-serious/" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img alt="Ladder against wall picture" border="0" data-original-height="1015" data-original-width="900" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigEtejSKpLjFSKpgPuYuSPf6TtvKp_NdcZ_RNlmPR_ypzMZNqVgi8u6DewnH_xtilNyGXCTZjJCPiGLLaEChjHqHkDLmA8GSJd66FRoujdxxVdxlAB8RpjGY5SBjIhtGICJCO9JRaJ9eww48HcRSVCKLAPebp-GvuGUi_O3BNopFLjlK_-MC7Uhrj6/w178-h200/Ladder%20against%20building.png" title="Drawing of ladder against a wall" width="178" /></a></div>Did you ever hear the story about the guy who climbed all
the way to the top of the ladder and then found it was perched
against the wrong building? <p></p><p>Do you know people like that? Are
you one of them? It's possible that we all feel like we’re that
person in some situations, especially when it comes to dieting. That's why flexibility is so
important in our quest for successful fat loss.</p><p>Flexibility is the awareness that, even as a busy adult, you have options and the
ability to use <a href="https://muscleboundblog.blogspot.com/2022/04/fat-loss-busy-professionals.html" target="">the most successful fat loss strategies</a> available.</p><p>Call it rigidity or call it pride, but there's something in
human nature that makes us continue in situations past when
we should have given them up. We have a tendency to like to do things the way we’ve always
done them, even if our efforts have been less than fruitful. </p><p>Flexibility in your pursuit for fat loss includes being open minded about solutions to your fat loss challenges. This sometimes requires a person to trust fitness authorities, trainers or coaches to help establish the most effective fat loss plan. </p><p>As you move toward developing your successful fat loss diet or exercise program, keep these points in mind to help ensure you achieve your weight loss goals. </p><p class="MsoNormal"><b>Required Reading:</b></p><p class="MsoNormal"><a href="https://krisbeckerfitness.wordpress.com/2021/12/20/need-results-now-its-time-to-get-serious/" target="">Need Results Now? It's Time to Get Serious</a></p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2022/04/fat-loss-busy-professionals.html" target="">Powerful Fat Loss Principles Revealed: ACTS Model for Busy Professionals</a></p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2023/10/diet-motivation-quotes.html">20 Diet Motivation Quotes and Easy Weight Loss Motivation Tips</a></p><p class="MsoNormal">*<em>Please note that if you purchase the products from the Amazon links that I've included above, I may receive a small monetary commission. </em></p></div>Kristoffer Beckerhttp://www.blogger.com/profile/16248998244229891864noreply@blogger.com0tag:blogger.com,1999:blog-2813611203193463606.post-50745012830823028502022-04-30T13:20:00.001-07:002022-04-30T13:20:32.391-07:00You Can Lose Weight for Free! Here's How<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://muscleboundblog.blogspot.com/2022/04/fat-loss-busy-professionals.html" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img alt="Extreme Weight Loss Cartoon" border="0" data-original-height="408" data-original-width="612" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyJXGZ_KAavvl9TDFt7xLxu7YnrWCDftFEatjsLTkhy8FMLGXblMMbY7bmFl4ASjJ41E89Emvzo8YLTdiki_smI1WRz4BRzwdgVvei4fGUORQDWs2aBbSLpZuQ3-eBIjMn8M96cz8B0MQGiJEoiSGS9Nz27sP2vatQ-kGYWJ77a--jJ8JZzmfGpLDE/w400-h266/Fat%20Loss%20Cartoon%20Image.jpg" title="Picture of Male Weight Loss Results" width="400" /></a></div>There's great news about your fat loss plan. You can lose weight for free and most of your successful weight loss will be pure bodyfat. <p></p>
Here's the free fat loss plan for busy people:<br />
<p class="MsoNormal"></p><ul style="text-align: left;"><li>You don't have to pay anyone to lose weight</li><li>You don't need equipment to lose weight</li><li>You don't need a gym membership to lose weight</li><li>You don't need supplements to lose weight</li></ul><o:p></o:p><p></p>
<p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">You pay $0. It's free. Costs nothing! </p><span><a name='more'></a></span><p class="MsoNormal">Simply: Burn more calories every day than you eat. </p>
<p class="MsoNormal">That's it. </p>
<p class="MsoNormal">Here's a simple way to do it:<o:p></o:p></p>
<p class="MsoNormal"></p><ul style="text-align: left;"><li>Be more active, move or exercise almost every day</li><li>Cut back on sweets and junk food</li><li>Reduce food serving sizes</li></ul><o:p></o:p><p></p>
<p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">There, you're done. </p>
<p class="MsoNormal">Of course, building goals and an exercise and diet plan make
this process easier. </p>
<p class="MsoNormal">But you can lose weight now, on your own, starting now. </p>
<p class="MsoNormal">To enhance your fat loss program for busy professionals, do the best fat loss research, seek out a
fitness professional or <a href="https://krisbeckerfitness.wordpress.com/coaching/" target="_blank">affordable online weight loss coach</a> and get some social support. <o:p></o:p></p>
<p class="MsoNormal">Do you want to lose a lot of fat by the end of this year?</p><div class="separator" style="clear: both; text-align: center;"><a href="https://krisbeckerfitness.wordpress.com/2021/08/28/weight-loss-calories/" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" target="_blank"><img alt="Can't Lose Weight Meme" border="0" data-original-height="601" data-original-width="599" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_DeeAD_a4IxH93EelsZRFyM2htOBJRD8gfbnLbPXYUCBbZP345n9h-e3yFMhjFFoW1XY-VG2KbQ8UfzTdxYTpldpXFjqQ5FNASJ38boBx7x3guxNXLkkoxu_qI1F_NZ3EtCooNzZNfiEhLFiTfumLPqez-vrPveEWx8R9j-e1LY32LMciocYvZ32C/w318-h320/Calorie%20Deficit%20Meme.png" title="Calorie Deficit Image" width="318" /></a></div><br /><p></p>
<p class="MsoNormal">You're probably not thinking about your next year's New Year's
Goals just yet, are you? </p>
<p class="MsoNormal">But, if you start your own serious fat loss project for busy people now, you
could lose a significant amount of weight over the coming months without
suffering! </p>
<p class="MsoNormal">And you'll get a jump start on everyone who will be
starting, and likely failing, their New Year's weight loss program. </p>
<p class="MsoNormal">Your weight loss project is very simple. There are two fat
loss phases and two maintenance phases. </p>
<p class="MsoNormal">Here's how it's broken down: </p><p class="MsoNormal"><o:p></o:p></p>
<div style="text-align: left;"><span style="font-size: large;">Fat Loss Phase One </span></div>
<p class="MsoNormal"><b>Month 1</b><o:p></o:p></p>
<p class="MsoNormal">Lose 10 lbs / 4.5 kgs </p>
<b>Month 2</b><br />
<p class="MsoNormal">Lose 8 lbs / 3.5 kgs </p>
<p class="MsoNormal"><b>Month 3</b><o:p></o:p></p>
<p class="MsoNormal">Lose 8 lbs / 3.5 kgs </p>
<p class="MsoNormal"><span style="font-size: large;">Maintenance Phase</span><o:p></o:p></p>
<p class="MsoNormal"><b>Month 4</b></p><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">Maintain your weight! </p>
<p class="MsoNormal"><span style="font-size: large;">Fat Loss Phase Two</span> </p>
<p class="MsoNormal"><b>Month 5</b><o:p></o:p></p>
<p class="MsoNormal">Lose 10 lbs<span style="mso-spacerun: yes;"> </span>/ 4.5 kgs </p>
<p class="MsoNormal"><b>Month 6</b><o:p></o:p></p>
<p class="MsoNormal">Lose 8 lbs / 3.5 kgs </p>
<p class="MsoNormal"><b>Month 7</b><o:p></o:p></p>
<p class="MsoNormal">Lose 8 lbs / 3.5 kgs</p><p class="MsoNormal"><b>Here's your 7 month weight loss success results:</b></p>
<p class="MsoNormal">Total Weight Loss 52 lbs / 23.5 kgs. </p>
<p class="MsoNormal">It's that simple! </p>
<p class="MsoNormal">No crash dieting, minimal food restriction and little
discomfort. </p>
<p class="MsoNormal">Some exercise and diet planning is all that is needed to
make this happen. </p>
<p class="MsoNormal">Do some research, <a href="https://krisbeckerfitness.wordpress.com/coaching/" target="_blank">talk to a fitness pro or coach</a> for diet
and workout guidance and get started the most successful weight loss journey of your life. </p>
<p class="MsoNormal">Now get started on your free fat loss program for busy people!</p><p class="MsoNormal"><b>Also Read:</b></p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2013/07/lose-weight-and-get-fit-with.html" target="_blank">Lose Weight and Get Fit With Online Fitness Coaching</a></p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2022/03/increase-weight-loss-metabolism.html" target="_blank">3 Surefire Ways to Increase Metabolism and Lose Weight Fast</a></p><p class="MsoNormal"><a href="https://muscleboundblog.blogspot.com/2015/02/five-simple-strategies-to-help-you-lose.html" target="_blank">Five Simple Strategies to Help You Lose Weight</a></p>Kristoffer Beckerhttp://www.blogger.com/profile/16248998244229891864noreply@blogger.com0