Today is only day 2 but I’m really excited to begin this. The concept is that training is about taking the path of most resistance and challenging yourself, and so squatting every day for a month should indeed be a challenge.
The article I read on this at bodybuilding.com said after a month you won’t want to stop. That might be true, but from where I am now I’ll just be happy if I raise my squat by a good chunk of weight before this month is over.
Good luck to you on whatever your goals are, and if you’re interested in squatting every day the article is on bodybuilding.com and you can google ‘squat everyday’. Thanks for reading.
People often complain about not having time to work out. This is oftentimes laughable because it can become quite clear that they just aren’t dedicated to their fitness endeavors.
I’m not saying this is you. You may be a rare one percent of people who actually don’t have time, however I doubt that you can’t find time once or twice a week at least.
The purpose of this is not to attack anyone, but to shed light on the whole situation of not having enough time. Just think about how many people are at the gym. Most of the people I see are adults and probably work full time jobs, yet they still find time.
You could always work out before or after work. You could find time on the weekends if necessary.
In the end, just do what you want to do and what works best for you. Any questions or comments? You can comment on this post, and if you’d like free updates on new content hit the subscribe button. Thank you.
The Paleo Diet has become insanely popular since 2012! I believe that’s for good reason too. It basically should be. This diet is basically just eating clean. To be specific it’s how you eat if you’re trying to eat like our paleolithic ancestors did.
Does that include beer? Obviously not. Soda? Still, definitely not. How about bread? Not this either. Dairy? No.
As I said before, it’s to eat like our Paleolithic ancestors did. They were around before the agricultural revolution so nothing that had been farmed was really an option.
“SO HOW DID THEY LIVE!?!!?” is what you might be thinking. Well, they actually had access to berries, vegetables, and all the meat they could sport. After all, they were hunters and gatherers.
“So why should I eat like them?” The theory behind the paleo diet is that the agricultural revolution was only so many thousand years ago, therefor our bodies aren’t evolved to handle grain or dairy, and meat and vegetables should be our best friends.
I’m not saying that this is true or untrue, but I gave you the info on the paleo diet and now I can give you a personal testimony:
I’ve been sick with Crohn’s for 6 years now. It is an off and on sort of thing because I go through periods of remission. Crohn’s Disease is a disease of the autoimmune system where the body begins to think that digestive organ tissue is actually a foreign bacteria and begins to attack it, causing inflammation and ulcers along with very gruesome side affects.
Anyways, I had been sick with this disease for 5 years at the time and last winter I decided to try diet. My doctor always told me diet wouldn’t cure Crohn’s, as there is no cure. However, I gave it a shot and attempted the paleo diet.
This diet literally took me from a flare-up into remission and with an exercise program allowed me to have full control of my life for once. I was healthier than before and had no problems. Coupled with my exercise program I had no problems once I started the paleo diet.
I suppose when your body is used to junk like McDonalds and Burger King, and then you start feeding yourself lean meat and vegetables…it will have a difference on anyone. This should just be announced as fact.
So there’s the scoop on the paleo diet along with my own story. I’ll make more posts on this in the future. Subscribe to my blog or follow me on Twitter to get free updates of when I make new posts!
People always say you are what you eat, but perhaps that isn’t true. I am under the suspicion that you can eat whatever you want in an exercise program as long as you keep it in moderation.
If you count your calories and you’re getting a healthy amount of proteins, carbs, and fats then you have no need to sweat the fact that you got them from Taco Bell or a steak with vegetables. A calorie is a calorie, a carb is a carb, and just eat! Enjoy yourself whether your goal is to lose weight or gain it!
I have a schedule where
Monday – chest, triceps
Tuesday – back, shoulders, biceps
Wednesday – Legs
Thursday thru Saturday I repeat Monday thru Wednesday.
Today, being a Tuesday, is my back and bicep day and I plan on killing it!
I’m going to do chin ups, dead lift, bent over rows, bicep curls, preacher curls, and hammer curls!
The point in this post is to note that it’s great to have a plan. Always have a plan. It helps you set goals and will make it easier for you to get a set amount done before you quit. This being said, having a plan will get you results. Try it and see.
This is a log that I will do consistently to monitor my results publicly. I recommend you do the same, but it’s up to you. The reason I recommend it is because it can show you how consistent training works and will give you more incentive to not quit. This is my log, or you could say it’s my weight lifting journal.
I started lifting weights three months ago when my girlfriend at the time dumped me. I was 205 lbs at the time and I had been extremely sick with a Crohn’s Disease flare-up. The best way I could describe my physique at the time was ‘fat-skinny’. I wasn’t really fat, but I had no muscle. Hovering around 18% body fat and very low amounts of muscle was a bad combo. It’s to be expected though, because I was recovering a lot from being in the hospital. Due to being in that horrible state and thinking I was heart broken, I decided to start working out and gain some control over my life.
As I stated before I was 18% body fat and 205 lbs.
My beginning lifts in some of my favorite workouts were this:
Squat – Non Existent
Deadlift – Didn’t try it
Bench press – 135 x 5 reps
Dumbbell chest press – 40 x 5 reps
Bent Over Rows – 95 x 5 reps
I couldn’t do a single pull up or dip with good form.
Now, it has been three months since everything felt like it went wrong in my life and my results are this..
I am now at 16% body fat and I weigh 230 lbs.
My lifts today are as follows:
Squat – 225 x 5 reps
Deadlift – 275 x 5 reps
Bench Press – 185 x 5 reps
Dumbbell Chest Press – 75 x 5 reps
Bent Over Rows – 175 x 5 reps
I can do about 5 pull ups and 5 dips with good form at this point.
As you can see, if you work hard and stay consistent you can achieve amazing results. I will continue to post these weight lifting journals about once a month along with a new photo. Eventually, I’ll start adding montage videos of the progress I made. Thanks for reading.
Today I finally got around to working out one of my weak areas thus far, legs. I say that it’s only weak so far because I’ve never had a chance to extensively train my barbell squat. Finally getting to, squatting 225 seems somewhat easy. However, I know that’s not an extreme amount of weight. I know I’ll get there though, in due time.
Biceps are another weak area of mine. I’ve been curling almost the same weight for months so I’ve finally decided to go the extra yard and try different workouts for the biceps. I feel that it should work. I should be curling a lot and doing chin ups no problem in no time at all.
What are your weak areas? Feel free to post in the comments and let me know how you plan on building up on that. Your weak area can be anything: from certain muscles to cardiovascular health to that mental edge and focus…what do you need to work on?
At just about any gym you have the ability to choose to do compound workouts or isolation exercises. If you don’t know the difference, here’s the difference:
Compound workouts work a few muscle groups in one exercise. Examples of compound workouts include: Bench press, squat, pull ups, dead lift, and bent over rows.
Isolation workouts are exercises that work on only one muscle at a time. They isolate that muscle. Examples of these would be: Preacher curls, triceps extensions, shoulder press, leg extensions, and leg curls.
Both are great for you and you can get a lot of results by using them in conjunction, such as doing a compound workout like squat that will work about every muscle in your legs and then doing isolation on each muscle to get that extra work done.
However, this post is to explain a lot of the benefits of compound workouts.
- They’ll work muscles out in less than half the time. Rather than doing 3 sets for abs, 3 sets for quads, 3 sets for hamstrings, 3 sets for calves, and 3 sets for glutes you can do 3 sets of heavy squats and get about the same amount of work done.
- They will help you condition better. Rather than doing an isolation workout and working one muscle you are working several, and a lot of your body is involved at once so you are going to get winded a lot faster. Get used to doing repitions with good form on dead lift or squat and you will be incredibly well conditioned.
- They are pure awesome. You may occasionally hear someone ask how much you can preacher curl of chest press, but it’s more likely you’ll be asked how much you can bench or squat or weighted pull up when asked how strong you are. When asked these questions you want to be strong and built on a solid foundation so these workouts are generally the right ones to do in the gym world.
That’s all I’ve got to say about compound exercises in this post. I’m sure I can give you more information later and some information on isolation workouts as I am always learning new things myself. Keep working out and remember to build mass, one pump at a time.
Lastly, take a look at this shirt my friend bought. I thought it was hilarious so here it is.
This is just basic advice for anyone wanting to follow a diet for whatever reason. It’s pretty simple. You just have to experiment a little bit with your calorie intake and make sure that it matches up with your goal.
If you’re wanting to get bigger and have lean muscle you should aim to eat more calories and also pay attention to your protein, and try to eat about .8 grams of protein per pound. You may try eating .8 grams of protein per pound of lean body mass. You can find your lean body mass by finding your body fat % and subtracting your amount of fat from your total weight.
If you’re trying to cut up and lose some weight you will want to experiment and lower your calories a little bit. You don’t want to go overboard because you could be setting yourself up for failure doing a diet that is hard to maintain. What I’d recommend is starting out by dropping soda and simple sugars like cake, candy, or ice cream. From there you can set a new goal every couple weeks like lowering your fast food intake, etc.
If you want to maintain what you’re at then you probably just need to keep doing what you’re doing. This may not hold true for someone who has spent a long time building muscle as a person with a lot of muscle probably needs to keep working out and needs to eat slightly more calories than a regular person.
If you want to find an easy way to keep track of all of this, learn a bit more about nutrition, and have an easy way to count your calories then you can try an app I’ve used and played around with. It’s called nutritionist and it should be in the apple App Store and if you have an android you should be able to get on there too. I’m sure there’s other useful apps like that too, such as fitness tracker and my plate.
Do whatever works best for you, and if you have any other advice to add to my own feel free to add it down in the comments below.