Getting The Gains You Want Outside The Gym

It should hardly come as much of a surprise that, if you want to see results in terms of serious gains, then most of that is going to come from the time you spend at the gym. Of course, just because you're working out at the gym as often as possible, that doesn't mean that you're doing the best that you possibly can. If the way that you live your life outside of the gym isn't helping build the muscle that you want, then you're always going to be playing catch up during your workouts. With that in mind, here are a few ways to make sure that you're getting the gains you really want outside of the gym as well.

Eating right

It shouldn't come as a shock that, if you're working out regularly, you need to consume a pretty hefty amount of calories. Sure, you don't want to end up stuffing your face with unhealthy food every day, but the number of calories that you take it should be able to balance the workouts that you're doing. If you're really looking to bulk up, then you're probably going to end up taking in far more calories than you think you would need. The best thing to do is to speak to a trainer and do as much research as possible.

Supplements

When people hear the world supplements in relation to bodybuilding, they invariably get worried and start thinking about things like anabolic steroids. Well, don't worry. The vast majority of supplements are entirely natural and carry none of the unpleasant side effects that come with steroid abuse. The right supplements can not only help your body to convert energy more effectively but can help you keep your calorie intake up too. Check out ProteinPowderExpert for more information on the way that they can help. Different supplements are going to have different effects so make sure that you think carefully about exactly which ones are right for you.

Rest

This is something that a lot of people end up forgetting about. They assume that you need to be working out all the time in order to see results, but the truth is that the results don't appear at the gym, they appear during periods of rest. If you're not resting then not only are you going to exhaust yourself, but you're not going to see the results you want because you're not giving your body a chance to convert the energy that you produce during your workout into energy. Make sure that you have a couple of days a week where you just rest and relax as much as possible.

TMS Health Solutions, a company who is dedicated to research, education, and treating those with mental health conditions. They are especially passionate about helping those with Treatment-Resistant Depression and providing the most advanced therapies available, including Transcranial Magnetic Stimulation (TMS).

The truth is that building muscle and staying in shape are things that you have to live every day 24/7. If you're not living your life that way, then the time you spend working out is only going to get you so far before you hit the wall. Plenty of people end up giving up because they don't seem to be able to get the results they want despite the fact that they're working out as often as possible. If you really want your workouts to mean something, make sure that you're backing them up outside the gym as well.

Grappling with Setting Up a Great Home Gym?

So many people try to create the perfect home gym, so many people fail! Why do they fail, because they don’t choose the right equipment - they go for the obvious stuff like dumbbells and treadmills, which although they should be included, aren’t exactly the be all end all of the gym experience they’re trying to recreate.

If you’re currently grappling with great gym design, here are some of the less obvious things you should try to include, depending on your goals, at least:

A Punchbag

Every home gym should have its own punchbag, particularly one of the ones sold at https://www.everlast.com/boxing/punching-bags, simply because they’re a great way to burn calories and cut fat, which will also improve your power and help to build up your arms. Oh, they’re a great thing to have around when you’re having a really bad day, and you just want to punch something, too!

Kettlebells

Kettlebells build muscle, burn fat and give you a pretty good anaerobic workout all in one go, and they’re only a few inches wide, which means they’re ideal for home gym use. If you want to make the most of them, get a few in different sizes, so you can do more and keep progressing as you build muscle and resistance.

A Grappling Dummy

If you practice any kind of martial arts of wrestling, where you will have to physically touch another person, then it’s worth investing in one of the dummies at http://grapplingdummies2018.com, for your home gym. That way, you can work on perfecting your moves even when you aren’t at your Dojo or gym. It’ll give you the edge over your fellow fighters who don’t have their own well-equipped gym at home!

A TRX Suspension Training Kit

If you’ve been in a gym lately, you’ll probably have noticed a TRX suspension training kit in prominent place. That’s because they offer a complete body workout without taking up very much space at all, and in a home gym, where you probably don’t have masses of space to work with, they can be a complete lifesaver too.

A Balance Trainer

Balance trainers are fantastic to have in any home gym. Why? Quite simply because they supercharge any other exercise you of by forcing you to think more about your core, keeping it active, so that your abs develop more and you’re always strong and stable.

A Pull-Up Bar

Pull-up bars take up virtually no space at all, but if you’ve ever tried to do a pull-up, you’ll know just how much effort it takes, and if you've done pull-ups regularly, you’ll know just how much it develops your arm and back muscles.It’s a must-have in any home gym.

A Clear Space

Leaving a clear space in your home gym, which is big enough that you can lie down or hold your arms out to the sides without encountering any obstacles is a really good idea. It means you can do floor exercises like yoga and Pilates, swing a kettlebell with ease and do a whole host of other activities safely.

Now it’s time to get ripped!

Is Exercising Easy? Nope. Worth It? Absolutely.

Even the buffest, most trim and in shape of people suffer from a sudden loss gym-spiration from time to time, so don’t worry if you’ve found your exercise mojo has dropped faster than a metal bell through deep water. Hitting the gym requires time, effort, dedication, health and a whole host of other variables that need to be in order. If one of these starts to waver then the rest will topple; that’s what makes staying motivated so tough. It is as much a mental battle as it is a physical one.

But no matter how much your get-up-and-go may be depleted, your lack of motivation is not what you should be focussing on; it’s what happens next that matters most. With that in mind, we recently asked members of the Body-Buildin community what they do to stay motivated, whether it be after an injury, trying to break through a wall on their way to a heavier lift or just trying to make it through a tough workout.

Read on to see the amazing tips and tricks they shared with us. Chances are, they’re going to help you fall back in love with all things gym.

1. Keep A Diary, Man

Anyone that has ever created a vision board will know just how motivating it is to see your goals on a daily basis. Well, the same principle goes for seeing how far you’ve come. Hitting the gym in order to build muscle, lose weight or tone up certain areas can be a long, slow and almost invisible process, which is where a diary really comes into its own. You will be able to see just how far you have come in black and white. It could be noting down how far you’re able to run, how much you are able to lift or taking a photo of yourself before every session. Seeing that you are actually improving is a great motivator; it makes you strive to achieve more. Success breeds success, so make sure you see exactly what successes you have had.

2. Write How You Felt

Sticking with the diary-thing for a moment, another great tip that many of the people we spoke to shared was this idea of writing down how you feel after each workout. Make this part of your routine. Why? Because you’ll find in those moments where motivation is somewhat lacking, you’ll have a file of letters you wrote to yourself that detail just how amazing you felt after getting stuck in. It may have been a five-mile run, an interval training session or an hour of just maxing out your strength; whatever it is, by remembering just how amazing you felt after a session you’ll be compelled to hunt that feeling down again.

3. A Gym That Does More

Hitting a gym can become a remarkably tedious process, especially if all they offer is weights room with a few different cardio machines. However, if you find a gym that offers more than just this, you’ll find that you have more reason to go, which is a hugely important factor in boosting your motivation. So, have a look at your local gym’s websites, see which offers what and then look for the ‘sign up here’ page on your chosen one. Having a great gym space is crucial, there’s no denying that. But having a gym that has 24-hour access, classes on offer, a smoothie bar, sauna, kids club, tanning booths and a massage salon is going to really amp up your chances of walking through their doors, and that is half the battle.

4. Trick yourself Into It

That’s right. Trick yourself into going. Now, this may sound totally impossible, but there are in fact ways you can do this and one of the most popular is only washing your hair on days where you have worked out. This is a great way to force yourself into hitting the gym (if you have hair, that is) because it’s that or face the ridicule of your peers for having greasy locks. Another neat little trick on this front is to get changed into your workout gear. Even if you really can’t be bothered to workout, pop on your gear. Trust us, you’ll feel like a knob pretty quick if you have to get changed out of your running gear when you haven’t even been for a run. Trust us on that one. 

5. Group Classes Totally Work

One of the oldest and bestest tricks in the motivation handbook is the group class. You have more reason to go than just yourself. You go because you want to see the other people in the class, and the instructor for that matter. You want to go because you don’t want to have to explain that you were too lazy to turn up last week. But more than anything, you find that your motivation levels pique while you are there because the energy in a group is what keeps pushing you on, even when you feel that niggling urge to quit. No one wants to be that person in a group that quits and leaves early. No one. It’s like the group atmosphere holds you accountable, and that is what will see you achieve so much more than you would if you were just working out on your own. 

6. Use The Buddy-Up System

Find that friend, coworker, family member or gym-acquaintance that has similar goals as you do and then work together to reach those dreams. Being part of a two-person team is a great way to stay motivated and encourage one another to keep pushing. You help each other. You celebrate each other’s successes and help them overcome their moments of weakness. You end up working harder for longer, and you develop another kind of bond. That, and if you do try and skip out on a session, the guilt will start to eat away at you big time; you haven’t just let yourself down, you’ve let your buddy down too. There are only two of you, so if you call it quits one day then they are left on their lonesome. That can be quite the motivating factor to throw into the mix. 

7. Listen To Something

As great as the gym radio may be, it probably isn’t quite to your taste. We are all different. We all go through different moods and that means we all have different music choices that will motivate us better than others at different times. Realise this and use it. Create some playlists on iTunes that will help you get pumped up depending on your moods or find some Spotify workout playlists that will do the same thing while also introducing you to music. It could be hip-hop, heavy metal, electro-punk or classical music; so long as it gets you going you can’t go wrong. Of course, it doesn’t have to be music you listen to. It could be that you pop on an audiobook while you are running, or you could find a podcast that you can’t stop listening too. Either way, if you have something dancing on your brain that makes you want to keep going then your body will follow suit. You’ll also find yourself hitting the gym the next day to see just how the story plays out or hear the next chapter on your podcast.

8. Use Instagram To Boost Ya

We live in a day and age where Instagram rules the roost. A lot of the time it can have a negative impact on your psychology. You are comparing your behind the scenes footage to another person’s highlight reel, which tends to have a detrimental effect. However, you can use it to motivate you too. It could be following a few people that always post gym-selfies, the kind of images that show you what hard work can achieve, or it could be that you use your exercising to post your own photos. It could be your progress you document on Instagram, or you could take a more scenic route on your next run and put up some photos along the way. Either way, there is another element to enjoy.

9. Run Like Your Life Depends On It

If you’re a fan of jumping down the rabbit hole of exercise blogs, then you’ve probably heard of the app Zombies, Run! If you haven’t, though, you need to stop reading this article (as soon as you’ve finished, obviously) and then head to whatever app store you are using, download this genius motivator and then store it on your home screen somewhere. The reason why is simple: nothing is going to make you run harder for longer than the sound of the walking dead groaning in your ear. It could be that you use this on your next cardio day, or it could be that you use it to motivate you while you lift weights - the stronger you are the more zombies you can take down, right? This thing really does work.

Getting Your Mojo Back: 7 Epic Workout Motivations Tips

Once you lose your workout mojo, trying to find it again is one of the toughest things you will ever face. We’re talking about Frodo trying to get that ring to Mordor kind of hard. Unfortunately, losing your motivations is way easier than you may have realized. It could be that you are trying to find some form inspiration to start a new workout program, or you’ve found yourself caught in a post-injury rut, or have hit a wall where you don’t seem to be able to lose any more weight or build any more muscle, and that is really affecting your motivation to go get some. It could even be that you are just incredibly bored of your workout, which is a real mojo crusher.

So, to stop you from coming up with any more lame excuses, and to prevent you from wimping out on any more of your workouts, we’ve come up with a list of ways you can get your motivations levels to peak. Now go get ‘em, tiger. And remember, excuses don’t get results.

Change It Up A Bit

When you are lost in a workout rut and you have no idea how to get out of it, one of the most effective things you can do is change up your program. It’s kind of a no-brainer, but by falling into the monotonous regime of doing the same thing every day, you’ll start suffering from a little called Total Boredom. However, it isn’t just your mind that will start to suffer from an inability to self-start, it will also be because your gains will very quickly start to tail off until you are hitting your head against a brick wall. The reason this happens is because our bodies learn to adapt, and that will leave you in the sucky situation where you're enduring all the pains without getting any of the gains. That is where changing up your program can have huge results, and the best way to do this is to make your goals a little more targeted. Instead of just saying you want to hit the gym six days a week, have a program that will help you achieve something a little more measurable. Working towards something will have you more excited for the gym than a puppy gets for a game of fetch.

The Early Bird And All That

There is an entire Ashmolean-sized library of reasons why exercising first thing in the morning is the best, and as a result, there are tons of rumors that circulate about how a morning session makes you more successful at following a fitness program. But have you ever stopped to actually work out why this may be the case? Probably not. Yeah, it has a lot to do with your metabolism getting a jump start and your endorphins being released, both of which will give you some euphoric highs that will become associated with a nice workout. But it also to do with your actual motivation levels. If you imagine your motivation to be a fuel tank in a car, you’ll realize that there is more of it at the start of the day, and less and less as the day rolls on. So, if you’re used to lying in, then rushing to get to work, after which you’ll enjoy an evening workout only to come up with another one of your lame excuses, try switching it around and working out first thing in the morning. We’re willing to make a wager that it works wonders.

Do It For Six-Minutes, Then Stop

This is one of the sneakiest tricks in the book and an approach that is designed to fool your inner-self. What’s more, it works. It isn’t so much reverse psychology or anything like that, it is more like an old parenting trick. You get yourself to do something even though you think you’ll hate it, only to find out that you love it. That’s how this works. So, what you need to do is, set a timer on your phone for five, six or seven minutes and then crack on with your workout. Here’s the crux: if you aren’t enjoying your workout by the time the timer is up and your alarm is ringing, then stop. Just pack in right there and then. Chances are, you won’t stop. Why? Because you’ll suddenly realize that this workout isn’t so bad, that your motivation is back in place and that you are, in fact, really enjoying it. You’ll probably even laugh at yourself a little, wondering why the hell you were making all those excuses before because this whole sweating thing is awesome.

Set Yourself Up For Success

Trust us, a lot can be said for a pre-exercise ritual, that thing you do that gets you a little more jacked up, a little more pumped and a little more ready to take on whatever exercise program is staring you in the face. It could be that you treat yourself to a nice triple, venti, no fat, no cream, soy, no foam latte from Starbucks (or whatever they are ordering these days), or pull on your headphones and listen to that workout jam on Spotify that always gets your pulse to go through the roof, or it could be that you lock your closet doors so that all you have to wear is your workout gear. Whatever it is that kind of gets you in the mood, do it. Make it your ritual. Have a habit that helps you get in the zone. As stupid as it may seem, it works. If it didn’t we wouldn’t be wasting your time talking about it.

You Can Totally Buy Inspiration

No matter what sort of budget you are working with, there are things you can buy that will help you boost your workout motivation. There are workout clothing ideas that can lift your spirits for the simple fact a nice new pair of shorts can work wonders on your mentality, as can a sexy pair of shiny new sneakers, or kicks, or whatever you like to call them. If you want to up the ante a little bit because you know that new shoes aren’t going to change a thing, then why not get yourself a gadget that could help you visualize how close you are getting to your goals. Something like a Fitbit, or a fitness tracker, or a cool decathlon watch or a GoPro for your bicycle. It could just be a set of weights. If it is fitness related then there is a high chance it is going to work wonders. We’re just inherently suckers for that kind of thing.

The Gym Is The Problem

More and more people are losing interest in going to the gym because it is very little about hitting a treadmill while cooped up in a four-walled basement that is motivating. Which is exactly why you should try changing the environment that you exercise in. Instead of running on a treadmill, try running in the great outdoors, or cycling along the canal, or joining that Get As Fit As A Marine course that a vet has just started running in the local park. It could even be that you swap your dank old gym for that shiny new one down the street (sounds like the start of Dodgeball - Average Joe’s versus Globo Gym), by utilizing their free first-month membership subscription. The point is, a change of scenery can really jolt the motivation back into you. It can be that thing that triggers a renewed adoration for all things exercise and make you fall madly in love with the tiring process of getting in shape once more.

For The Love Of God, Buddy Up

Have you ever known a circumstance where being with your best-friend hasn’t made whatever it is you are doing a million times more awesome? Well, this transcends into exercising too. It just makes the whole experience more enjoyable and it makes you more accountable. Trying to skip out on a morning run when you have to explain yourself to your friends becomes so much harder and more unattractive, especially if you aren’t a morning person and you know your brain will really struggle to come up with a viable excuse. Of course, running is something that can be done solo, which means you won’t feel so bad if you do skip out. So, to counter this, try getting into an activity that requires two people - boxing, tennis, squash - the kind of activity that will make you feel immensely guilty if you do miss out. Once you’ve done breaking a sweat, then go and catch up over one of those obnoxiously named Starbucks coffee’s we mentioned earlier. That will be the best reward ever. You and your mate, hanging out; there really is nothing better.

There are so many little things you can do that will make a huge difference to your motivation levels. But, at the end of the day, what you need to realise is that your motivation is all to do with attitude, which means, if you don’t can’t get inspired to do something, then change it, and if you can’t change it, then change the way you think about it. Yeah, the only limitation is you. Pow.

Muscle Love: Take Care Of Your Body When Weightlifting!

You may not think of it as an extreme sport - but in truth, bodybuilding and professional weightlifting are two things that can come with a high risk attached. Whether you lift weights purely to stay fit, or whether you compete, being frivolous with your body in this respect is never good. Many people go straight for the heaviest weights, as they are concerned about appearing weak in front of others, in the gym or on the stage. But the phrase 'don't run before you can walk' is especially applicable to weightlifting. It takes time and skills to work up to the heaviest weights - and you need to make sure you're taking care of yourself along the way. Huge weights can wreak havoc on your muscles, and a damaged muscle can put you out of action for weeks - not to mention it can be excruciating. Here are a few things you need to do to make sure you are putting your muscles first in your gym or competition routine.

Replenish with protein

You don't need to be a fitness buff these days to know that protein is essential for building up muscle. Protein is a compound formed of amino acids, which - coincidentally - are also the building blocks of your body's muscles. When we work out, our muscles become stretched and in some cases ripped and torn. A good intake of protein both before and after the gym, in that case, can help our muscles to heal and build up properly. There are a number of different ways to get protein into your diet - as Suppniversity will tell you, there are plenty of options if you don't like typically protein-rich foods. A good pre and post-workout mix is usually a good start if you are new to supplements and shakes.

Lift correctly

Despite the recent spike in the number of people weightlifting, a huge majority of people are still getting the basics wrong. Not lifting with proper form can be incredibly dangerous, as you could badly pull a muscle or even end up dropping the weight on yourself or another person. If you're unsure, book a session with a personal trainer who will be able to teach you how to pick up, hold and return a weight without damaging yourself.

Consider a sports massage

Occasionally, things do go wrong, and you may feel a little twinge somewhere in your body. If it is particularly painful and the pain persists even after a couple of days, it is always best to visit your doctor just to check that nothing bad has happened. Usually, though, you will benefit from simply booking yourself in for a sports massage. These types of massages, performed by professionals, aim to enhance blood circulation around the body. When antibodies carried by the blood have better and more rapid access to the muscles, a quicker recovery is normally on the cards. A sports massage will also help to eliminate any soreness or tension you have been dealing with, and you'll be back in the weights area before you know it.

Maintaining Muscle Between Sessions

Bodybuilding is a full-time commitment. If you think what you do during workouts is enough to keep muscle mass, you’re in for a shock. We hate to use the old cliche of ‘bodybuilding is a way of life,' but it really is. Of course, the work you do during your exercise sessions is crucial. That’s where you’ll amass most of your muscle and break serious barriers. But, it would be naive to think that you can kick back and relax the rest of the time. You need to be constantly aware of the effects your actions have on your body. With that in mind, the time you spend not working out is as crucial as your actual sessions. So, how can you maintain muscle during the time in-between?

BEFORE AND AFTER

The work doesn’t start and end with your exercise routine. Before you can get stuck into bodybuilding, give your body time to warm up. Stretches and gentle exercises before you start are essential. They'll ensure you don’t do yourself an injury during the real deal. An injury could set you back in a major way. Anyone who’s serious about building muscle should know that long gaps in your workout routine could see you starting all over again. So, next time you want to jump straight into a workout, think again.

And, it’s not only before that matters. How you wind down from a workout is equally important, as shown in this article from Inscriber Mag. Failure to unwind from exercise could be as catastrophic as not warming up in the right way. While stretches beforehand help warm muscles, winding down will help them cool off. Again, this is essential for avoiding injury! 

WHAT YOU EAT

What you eat between workouts is also crucial for maintaining muscle mass. Again, the right diet can help you avoid injury. Eating the right foods will ensure your muscles recover faster. That way, you'll be able to exercise again sooner than you would otherwise. And, the more you’re able to exercise, the better chance you stand of gaining real muscle weight.

Of course, on a basic level, you need to make sure you’re eating enough calories to keep you sustained. Bodybuilding causes a tremendous strain on the body and requires a great deal of energy. If you don’t already, make a note of your calorie intake. It’s also important to make sure you’re eating the right things. Protein has amazing muscle healing properties.

SMALL EXERCISES WITH BIG IMPACT

Even on days where you don’t have a huge workout planned, it’s important to do short exercises. These are what will maintain your muscle and keep you fit and healthy. If you manage to find small specialist exercises, you’ll be able to stay on top of things with little effort. These will also help you during periods where you’re unable to have a proper training session. Again, stretches can help here. Jogging on the spot when you get the chance will also go a long way.

5 Ways to Get Energised for Exercise

The days can be long, no matter what season we’re in. Sometimes, the last thing you feel like doing is getting up early to go to the gym or going on a bike ride after work. There are times when you feel like that because you’ve had a stressful day and there are times when you feel like that just because you haven’t got enough energy. When your goal is to exercise, you need to make sure your energy levels are high. Here are some ways to energise yourself before a workout.

Don’t Skip Meals

The average adult skips at least one meal a day. Whether you don’t have enough time to eat breakfast before you run out the door or you work through your lunch break to get things done, you’ll find yourself feeling sluggish come mid-afternoon. The food you eat is fuel for your body and without fuel, your body won’t run. You must make it a priority to eat well during the day and never skip a meal.

Get Hydrated

Many people think that this is only important during the warmer months, but staying hydrated is something everyone should do all year round. How does this affect your energy? If you become dehydrated you may get headaches, feel light-headed or generally unwell. Your energy levels deplete when you don’t feel yourself, and the last thing you want to do is get up and exercise. Staying hydrated keeps you in your best form.

Lay Off the Energy Bars

It may seem like common sense to eat an energy bar or drink an energy drink when you need a boost, but they won’t do you much good. These drinks and snacks are designed to give you a quick boost, rather than prolong natural energy. When you feel you need to eat or drink something, go for a banana before your workout for a natural release of energy and drink a sports drink that replaces electrolytes once your workout is finished.

Motivation

Sometimes, there’s nothing better to boost your energy than someone else spurring you on. Doing it alone is hard work, but you can get great advice at www.1on1fitnessandwellness.com. Having a fitness coach or a partner with you on each workout means you won’t quit ahead of time. You’ll also notice that the more exercise you do, the more energy you’ll have.

Add Protein

There’s a reason that bodybuilders drink protein drinks before and after exercising. It won’t give you the energy you need but it will help to prolong the energy you already have. That means you can workout for longer and harder. It also helps with aches and pains. Having a good amount of protein in your diet will ensure you recover quickly from intense workouts. When you can’t add the things you need to your diet, try taking a supplement to ensure you get everything you need. A good multivitamin will work wonders for your energy.

When you’ve done everything else, all you need is the right attitude to make sure you’re getting out and enjoying your exercise.