It’s getting nice out and everyone wants to get lean and look good. Building lean muscle has a lot to do with it.

• It will help burn more fat
• Allow you to eat more crabs while getting leaner
• Make you look good in those summer outfits
• Feel empowered and give you a ton of energy.

So, I broke down 23 ways to build muscle. I wouldn’t try to do all 23, all at once; however, pick 2-3 and dominate them. Then once you’re comfortable, you can add more.

1. Do more compound exercises that will involve many muscles such as doing squats, presses, deadlifts, hip thrust, rows and lunges versus curls, leg extensions, and calf raises.
2. Increase the weight you use each week, it will ensure faster results.
3. Train the muscle you want to develop more frequently. Want better legs? Then train legs 2-3x a week.
4. Don’t rush through the reps. Take 2 seconds to lower and then lift it fast.
5. Make sure you get enough sleep and have 2-3 recovery days, to build muscle.
6. Eat carbs after you train like jasmine rice, potatoes, yams etc.
7. Pause at the bottom of an exercise for 3-10 sec. It’s an amazing way to get better gains
8. Train in rep ranges from 6-15. Make sure you change them every few weeks.
9. Don’t be afraid to lift heavy, it’s the easiest way to get the definition you’re looking for.

1. You don’t have to go to failure to get results. Keep a few reps in the tank.
2. To build better glutes do hip-thrusters a few times a week, they will work better than squats
3. If you want to get a bigger upper body doing more chest presses, dips, pushups, chin-ups, and lat pull-downs are the way to go.

1. Heavy single leg exercises suck but are super effective for fat burning and building muscle in the butt and thighs.
2. Carry heavy stuff around like farmer walks, rack walks or waiter walks
3. Every once in a while do heavy 20-30 reps of squats, they suck but will give you an unbelievable workout and boost your gains
4. Train hard but be smart. Don’t do things that beat your joints up.
5. Slowly increase the amount of work you do. Beginners don’t need that many sets, as you get more advanced, you’ll want to do more total sets.
6. Don’t neglect your core, build a strong core with planks, bridges, jackknifes, fall outs and renegade rows.
7. Learn how to roll your muscles out with a foam roller and/or a lacrosse ball (they will thank you)
8. Take a week off every 8-12 weeks or do a light week. This will go a long way to help you avoid injuries and plateaus.
9. Change your workout every 4-6 weeks. Your muscles do get used the same movements.
10. Train with a buddy who has similar goals. The session will be more fun and the results will be better.
11. Have a performance goal to strive for with your fat loss goal. Such as deadlifting your body weight, doing 5-10 straight chin-ups or pushups.

There are a lot of tips, so get to work and enjoy the process and have fun!

This is one myth that trainers and coaches have been trying to kick to the curb for years
“Will I get bulky if I lift weights?”

Most say no. Females don’t have enough testosterone and they have to eat a lot calories to do so.
I’m not looking to rehash any generic response, but to give you my opinion and little information on this. But first lets rewind.

Why would a women want to lift anyway?
Here are the benefits:
– Having more muscle burns more fat
– Most people rather have toner arms, tighter legs and a firmer butt
– It is really empowering to be strong, if that’s doing your first chin-up or dead lifting your own body weight.
– It is great for your bones.
– It allows you to eat more delicious carbs without getting fat.
Clearly these are excellent reasons to start lifting. In my experience talking with people every week, people want to lose more fat and build enough muscle to look tighter.
Now that we have gone over why we lift, lets go over 5 truths about the bulky look.
1. For the most part, it is true that women will have a very hard time packing muscle on but there are females who can do it very well. They have good genetics for it and if you know your body and you can make simple changes. Basically muscles has to be maintained,so if you’re getting too big then stop working that muscle.
2. Before you jump to the conclusion, I have built too much muscle. Can you be positive that it’s not excess fat on top of a little muscle? Sometimes when people strength train but don’t change there nutrition, this can happen. Get your nutrition down and you might get the look your looking for.
3. If feel you’re getting too big, here are three ideas:
– Reduce calories
– Decrease the amount of work you do on that muscle group.
– Do more cardio. Cardio does the exact opposite of building muscle tone.
4. Train the muscle you want to actually develop. If you want to work your butt but all you do are leg presses ,lunges and squats then cut back on that a bit and do exercises that will target the glutes more.
5. Lower your body fat first and see how you look and feel. Before you call yourself bulky. Also eat healthier foods, that give you more nutrients instead, of processed foods. They can mess around with your hormones and that cause you to hold more fat in those trouble spots.
Hope that helped with any misconception about what lifting can do to the female body

If you want lose fat and build muscle at the same time, no bulk here. Apply for our 12 week program:

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P.S. -That is a client over our, she lifts a couple times each week. Dead lift over 200lbs.

This is kind of funny, right?  We gain weight and lose weight with same thing – Food.

It is what got us in this mess in the first place and now we need food to get us out of it.

Losing your fat around your stomach, thighs and arms can be difficult, but I’m here to show you 5 ways to do it with nutrition.

These are essential habits: I do not recommend doing all of these at once, but focus on one at time. Get really good at one then add in the next. If you spend the next 8-12 weeks doing this, you’ll be in awesome shape by June. I promise you.

Let’s hit the ground running!

1. Track and reflect- Keeping some type of food journal. This has to be number 1. This will show us what you need to work on. This doesn’t mean tracking when it’s ideal, but doing it all the time.

This is going do a few things:

– Teach us discipline to do something on a consistent basis.

– This will start to bring awareness to your limitations. You’ll find yourself making small improvements due to this awareness.

The second part of this is takes time once week to sit down with your log. Look at it and think of what you did great and what you need to work on. This is huge because this is when you learn more and more about yourself and your behavior.

It’s not sexy like a detox, or low carb diets, or fat loss pills but, its powerful.

2. Plan, shop and prep- This is gold, here. You get good at this, everything we do from this point on, becomes easier. It is the most important thing you could do. I would even say if you need to skip a workout to do this, then do it because it will be more productive than another workout you could do. Here is what it means:

Plan -Whatever your focus of the week is next week, plan what you’ll eat, even if it’s not for the whole week or every meal. For example: you might just be focusing on protein for breakfast. You’ll sit down and write out what you’ll have on those days. Guys don’t get overwhelmed. If this is stressful the first week could just be a plan for Monday and Tuesday then go from there.

Shop- This is self-explanatory; however, shop for what is on your plan

Prep- This is where the gold is. If you prep and have a healthier and tasty meal at your fingertips, it’s going to be a lot easier to make changes than just willing it, or trying to figure it out as you go along. Here is what I might do on Sundays, although it doesn’t have to be a Sunday.

– I’ll put 3-4lbs of chicken in the crock pot and slow cook it.

– Sauté some steak or beef up

– I’ll chop up veggies, such as: onions, peppers and asparagus

– I’ll pre-cook veggies sometimes but not all the time.

– I’ll cook 4 cups of rice in the rice cooker

– Sometimes pre-cut and/cook sweet potatoes

What this allows me to do is put meals together in 5-15 minutes as well as allows for ease. Some people do the whole 30 plastic containers, with meals already portioned out. I don’t do that, not that it wouldn’t work but mine is simple and doable. That is what I like about it.

Also here are some daily preps I might do too:

Night before prep smoothie – putting frozen fruit, spinach, 1 cup of yogurt in a blender cup, So the next morning I just add liquid and go.

You could make an omelet for an easy heat up the next day or frittata too.

3. Focus on eating protein with each meal. You might not do this one week. You might focus on protein for breakfast and then once you’ve got that down, you add lunch and then dinner. Go at the pace you need to, in order to be successful.

4. Improve your carbohydrates. We eat processed carbs all the time and in big quantities. If you can improve your carbs in a way that they have less calories and be more nutritious and more filling then you’re going to get awesome results. Here are a few examples:

– Replace early morning carbs with fruit and a protein food.

– Replace pasta and bread at night with things such as: jasmine rice, sweet potatoes or regular potatoes, etc.

– Replace your sandwich with protein over a salad.

4. Always be leaning and acting- This stuff is tough. You will have days and even weeks that will be hard, but the way to get good at this stuff and make this doable is: Learn from your mistakes and failures. Don’t punish yourself with shame, guilt and negative thoughts. When you slip up, learn a lesson from each slip up and act on that lesson and you’ll get to great places.

I thought I would post some resources that will teach you how to cook and make your food tasty and delicious.

Books I recommend:

-Fed Well-

http://www.amazon.com/gp/product/B0083LX1EU/ref=dp-kindle-redirect?ie=UTF8&btkr=1

-Thug kitchen

http://www.thugkitchen.com/

-Gourmet nutrition

http://www.gourmetnutrition.com/

Here are some meals I have eaten the past week:

If you feel like you need more than information to be successful with nutrition, then apply for a free strategy session to success, to create  the best plan for you is and no one else.

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Really quickly wanted to lay out 4 easy drill you can do at home to get a great workout.

Hit these four moves or variation of them , for 8-10 reps for 15 minutes. Go through it as many times as you can

I know it’s been raining and gloomy this week but before we know it, the sun will be out. It will be time to hit our beaches and maybe vacation somewhere tropical for a few of us.

Don’t wait to get in awesome shape. For us that probably means:

 Build Muscle

 Lose Fat

 Feel more energetic

 Maybe even perform better

This can be harder and harder to do as we get older, testosterone starts to drop and responsibilities pile up. We start to not feel like ourselves anymore.

Man I’m here to give you 6 fool proof ways to do all of those things, but you’ve got to start this today.

No bull shit excuse. Not tomorrow or next Monday, today. One of the best things to strengthen is your  bullshit meter. Do you know when your stories are bull shit?

Let’s get started:

1. Zzzzzzzzzzzzzzzzz- As much as we’ve got to do cool workouts or get more nutrition tips, as we get older our bodies take longer to recover. Testosterone plummets and stress hormones increase. The best thing to do, for real is get high quality sleep. So you optimize your hormones and have better will power, better strength and increase testosterone.

2. Hit the weights- We can complicate this all day long with reps, schemes, tempo and what days you should do them. Keep it simple and hit every body part at least twice a week. Whatever you do, make it harder each week. You can do this in a couple of ways:

– Lift heavier weights (as long as your form doesn’t change)

– Do more reps.

– Do more sets

– Slow down the tempo (example: take 3 seconds lowering, 1 second pause and then explode up.)Do more work in less time by decreasing the amount of time you rest in between sets. If you do that each week, you’ll be doing more work and you’re bound to get results.

3. Nutrition- Again we can over complicate this until the cows come home. But here is the thing: every diet will work if you do these things:

– Have a plan

– Follow the plan the best you can

– Adjust your plan based on your results

Here is how we are going keep it simple at least 3-4 x’s a day do this:

1-2 palm sizes of protein -meats, fish, poultry, eggs and yogurt is cool too

1-2 hand scoops of carbs, fruits and/or starches

1-2 fist sizes of veggies

1-2 thumb size of fats to cook with

If you do that you’ll get results as long as you watch your results and adjust them as necessary. If you’re getting fat, then decrease the carbs and fats. If your muscles are getting smaller, eat more of the carbs

4. Learn how to cook- Prep/cook meats and veggies. You want to be bigger and more cut, then perform at high levels, even at a higher age. It’s about time to learn how to cook. Check out these resources:

– Thug kitchen-http://www.thugkitchen.com/

– Gourmet nutrition-http://www.gourmetnutrition.com/

5. Stress makes you fat and weak- Man you’ve got to manage stress better. If you’re constantly stressed, getting pissed all the time and stressed out; especially if this effect s your sleep, calm down and try to have less stress. I know that is horrible advice, when your life is full of constant shit storms. Here is what works for me:

– Doing low intensity exercises relaxes and burns calories and also helps you recover faster. I love walking especially at the beach.or even trails.

– Doing belly breathing drills will double to decrease fat storing hormones, help back pain, and calm you down. Check this out https://www.youtube.com/watch?v=ShNp4z2G914

– Dedicating time to things you love to no matter what. You’ve got take care of you. Or at one point you won’t be good to anyone.

– We all have aggression in some form of or another, find ways to channel it. If that’s playing sports with your friends or taking up martial arts, running, etc. If you don’t do this it will eventually be released in the wrong place.

6. Thoughts, reflection and growth – This is kind of some emotional shit but, mindset is important. I would be doing you a disservice by not talking about it.

– Thoughts-: Your thoughts will harm you sometimes, especially if you believe every thought that goes through your head. The ones that tell you to quit or that you’re not doing the work you set out to do today. You can’t believe them. Question them and investigate them. See if they’re true. Some will be, some won’t be. This is fucking important. If you don’t do this you’ll always be derailed.

Reflection – Reflecting on your workouts, your nutrition and your thoughts. Reflecting on those, so you can learn a lesson is the best way to grow, because failure and mistakes without a lesson is a waste.

Growth – If you commit to being a little better each week then you’ll get where you want to be. It won’t happen in one week. You probably won’t be able to make all these changes in each week but if each week your sleep, workouts, nutrition and mindset get better, then you‘ll be who you want to be.

That my friends, is fucking awesome!

Want a free 30 day plan to build bigger and sculpted muscles. Click the picture below and start getting results.

There was a time when I despised this place and everything they stood for. I hated that they gave out pizza, that you couldn’t dead-lift and that they encouraged comfort over results. I have grown up a bit.

The thing is; a gym like that might be just what you need, or maybe not. Read this and see if this helps you make a better choice.

1. Comfort – It’s a comfortable gym, where you’ll feel confident going in and getting a good sweat. If that’s what you desire then at most, it is just to be a little active so you can feel better about yourself. Although there isn’t any pressure to do your best and they don’t hold you accountable, so that you can hit your goals on time; however, if that isn’t your thing then who cares.

2. Purple – If you like the color purple it’s awesome. I’m not a big fan of purple. If it’s your favorite color, you’ll be happy.

3. Pizza – Now like most people, I like pizza too. So, if you like pizza as well, free pizza is definitely plus. Especially if it’s your goal to exercise, so you can treat yourself then this is your place, but for my gym we like to build healthy habits; not that we don’t eat pizza, we just don’t want to build that relationship. We don’t want the reason we exercise, only to eat delicious  food. We exercise to be our best self, to feel better, to look better and to do cool stuff.
4. $10 month -It definitely is cost effective. So, if you don’t feel you want to invest in your fitness that much, then that is definitely a great option. For me though, the time, effort, energy and dollars you  invest in something shows how much you value it. There is something to be said for having no problem buying the newest iphone but never wanting to spend more than few dollars a day to workout. But, to each their own.
5. No yelling – This can be a plus especially if you don’t want to hear people yell as they lift. I sometimes yell when I lift. For few reasons: its makes me sound really cool and help me lift heavier loads (or so I tell myself). But, if that is not your thing, then that’s another bonus for planet fitness.
6. Machines – They have a lot of machines. It makes exercising easier to do. Not much of a learning curve. Not like us, we do a lot of body weight and weighted exercises. So, we usually have to dedicate the first class to teaching all of our basic movements, It does take some practice, but the results are better.

7. Free personal training- Free is awesome especially when it’s a trainer, that can help you with your goals, customize your workout, help you with your nutrition and keep you accountable. I’m glad they’re offering this for free.  I just hope they’re good. I remember when I first left WOW (like five years ago) weeks after I left, my old clients messaged me to tell me that all of the new trainers would do is put them through these boring machine circuits and they felt that they could do that by themselves.

8. No judgment zone – There a quote I love. “There are two types of people, the player and the people on the side line. The players are on the court sweating and giving it there all, trying to achieve what they truly desire. Win or lose they will leave all out there. Then, you’ve got the people on the side line, who are super quick to judge and criticize. The truth about them is that they simply don’t have courage to fail and give it their best”

You will always be judged

You can play it safe or try your best not to be judged and then be judged anyway.

You can go all in and try to do what you truly want, but you’ll still be judged.

If you think you want a little more than what most gyms offer, it’s time to step it up and join me for free consultation. Click above

Bobby why so negative, you may ask? One of the best ways to succeed is to know, Why You Will Fail Your Fat loss Goals?

Then you can over come these obstacles and make your goals happen.

I crafted this list of the most common Why You Will Fail Your Fat loss Goals?.

If you avoid these you could lose that fat, build muscle and feel the best you’ve felt in years. So you can have feel amazing.

Why You Will Fail Your Fat loss Goals?

1. You’re not going to start ASAP. And depending on your body and how much fat you want to lose. You will have set yourself up for failure. Start ASAP and build long-term habits. There is never the right time

2. You’re going to do too much at once and not last long enough, to see the results you want. For example working out 6 x a week trying change your whole diet at once,  is a recipe for failure. Plus it makes us fatter in the long run. Slow changes over time.

3. You won’t lift, so although you may lose some weight. You are not going to look how you want to look in that bathing suit this summer.

4. You will let one bad meal or weekend stop you cold. No one meal will stop you but your emotional response to it, will stop you cold. Don’t personalize failure or setback. Instead, learn from them. Most people do this is Why You Will Fail Your Fat loss Goals?

5. You don’t have the right people around you to make it all the way. If you want to go fast. Go alone but if you want to go far come with us. Surround yourself like-minded individuals.

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