YGR 006: Training Your Mind and Not Just Your Body – The Mental Game

YGR_Podcast_Logo_SmallHow To Train Your Mind For Fitness Success

In this podcast we talk about how to mange your thoughts when you feel that your goals are not being met.

This podcast was inspired by the feelings I was having during my current bulk stage that I decided to do for the next 6 months. I started feeling like I was getting fat even though the scale wasn’t showing over the amount I anticipated gaining during this phase.

But, when the scale does move up it automatically starts to play with your head. You ask yourself…is this muscle? Is it all FAT? Should I being doing this? Will it be worth it in the end?

All these thoughts start to invade my mind and make me think I should be cutting and not bulking. But, I know that in order to build muscle…I will need to eat a surplus of calories and will most likely gain some fat in the process.

This podcast is what I needed to push me through so I stay on track and may help you if you are battling with negative thoughts. I felt like this episode was a short therapy session…and I needed it :-)

Hope you enjoy the show.

Now GO Do Something and…YOU GET RIPPED!

Listen to the episode and leave us a comment or drop us an email. Let us know what you think and if you want to be apart of our You-Get-Ripped Tribe.

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YGR 005: How To Handle All The Holiday Food And Temptations

YGR_Podcast_Logo_SmallEat What You Want For The Holidays

In this podcast we talk about how to handle all the food temptations around the Holidays.

Every year we deal with the all the Holiday foods and temptations and usually just say we will take time off until after the new year. I know you’ve done this…because I have too.

But, you can finally learn how to enjoy the Holidays and in some cases eat whatever you want if you prepare for it. Jim and I talk about what we do for the Holidays and how we can eat what we want, but also still stay fit and keep striving to meat our fitness goals.

It’s not easy, but if you have a plan and support…you can do it.

I share a story during the podcast were I explain what I did last year before Thanksgiving. I challenged myself to lose 5 lbs in 14 days so I could relax on Thanksgiving. I totally ate clean for 14 days straight and counted all my calories. The funny thing is you can do this without feeling like you are dieting. I explain in detail in this session.

We also talk about how to not wait until after January 1st to set your fitness goals and start working out. Everyone uses the “I’ll start on Monday” line, but usually never start on Monday. What’s wrong with starting today or first thing tomorrow?

Jim and I give some simple tips and techniques to make eating around the Holidays fun and something you can do. Do us a favor…don’t wait to get started or stop all together because the Holidays are coming. Stay active and you can have those mashed potatoes and pie on Thanksgiving.

Hope you enjoy the show.

Now GO Do Something and…YOU GET RIPPED!

Listen to the episode and leave us a comment or drop us an email. Let us know what you think and if you want to be apart of our You-Get-Ripped Tribe.

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YGR 004: The Fear Of Resting To Much And Losing Muscle Gains

In this podcast we talk about how resting is an important part of muscle gains and keeping your body healthy.

This is something that I realized after taking an unexpected 4 days off from my normal workout routine.

Jim and I talk about how I was a little afraid of losing what I worked so hard for over the past few months. We all feel like if we are not working out, we are losing muscle or getting soft. The truth is that it usually takes longer than just 4 days to start losing muscle that can make an impact on your goals.

But, it’s human nature to feel this way, because you do lose a slight pump throughout your body. Generally after you workout you feel a pump in your muscles. We love that feeling and it usually lasts for a couple of days. You muscles feel tighter and sometimes sore. But, after your body recovers that feeling usually goes away.

That’s why when you workout 5 or 6 days a week your body never really loses that feeling of a slight pump. That’s what happened to me after my 4 day unexpected time off from training. I started to feel soft and not as pumped. But, when I thought about it I knew it was just my mind playing tricks on me and I just needed to get back to my routine and get lifting weights.

After my first day back of working out I got my pump back and the next day too.

The Big Takeaway HERE!

Don’t be afraid to take some time off from your training routine. But, only after you have been consistently training for at least 6 weeks. Let’s face it. If you just started training for 2 weeks and then you take 1 week off, you will have a tough time getting results.

I will most likely take a 4 or 5 day rest after every 6 to 8 weeks of working out. This will give my body time to recover fully and also confuse my body. Remember that we always want to mix things up so our bodies are always guessing. That’s how you will get results.

Now GO Do Something and…YOU GET RIPPED!

Listen to the episode and leave us a comment or drop us an email. Let us know what you think and if you want to be apart of our You-Get-Ripped Tribe.

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How To Build Muscle And Gain Weight – Tips For Hardgainers

How-To-Build-Muscle-For-HardgainersIf you have been frustrated and searching for How To Build Muscle and Gain Weight this post will help you understand and get results.  Sometimes you can be doing  everything right and just one thing wrong and it can make a difference. If you’re reading this article you must be a hard gainer, no matter what you do for some reason you cannot seem to put on muscle and weight.

You know you’re working out hard, you stuff yourself full of food all day long and still can’t gain weight. Let’s take a look at a couple things I have experienced in the past and see if there is something there that can help you.

Importance Of Protein

If you’re trying to build muscle the first thing you want to check is your protein level. I know when I was younger I had no idea how many grams of protein I was eating. If you do not eat enough it can and probably will affect your result.

It is important to know how many grams of protein you require a day and make sure you consume them. I consume 1 gram of protein per body pound every day. I would suggest at least 80 percent of your body weight. You can go up to 120 percent if you like to eat more protein, I do not believe much more than that is necessary.

Understanding Calories

Next and equally as important as protein is calories. You must eat more calories than you burn in a day if you expect to gain weight. The difficult thing about this is we don’t know how many calories we are burning each day even if you did most people don’t count how many calories they consume each day. 


It would be a good idea to track and figure out where you are in both calories consumed and calories burned. There are many possible ways you can do this, some will be more accurate than others. Personally I wear a Fitbit, this is a pedometer that helps me calculate calories burned.

I also count my calories consumed with a calorie tracker on my phone. Of course you don’t have to do this, it just makes you more accurate. A very important note most of your calories should be quality nutritious foods. Having enough good nutrients is very important to your growth.

Understanding Carbohydrates

It is very important to make sure you are eating good quality carbohydrates in your diet. Things like fruits and vegetables, whole wheat and whole grain breads, pastas and cereals. In the portion of calorie dense foods I will suggest for you to eat some carbohydrates that may have no nutritional value only carbohydrates for energy.

Eat Your Fats

Again in the next portion calorie dense foods, I will suggest that you eat some things that will have unhealthy fats. It is important to keep these to a minimum. Fat is going to be important in your diet, try to make most of them healthy fats such as peanut oils and nuts, olive oil, avocado and things of that nature.

Calorie Dense Foods

Now I know if you’re a very active person and you’re burning a lot of calories in the day that means you must consume a large amount as well and then some to gain weight. This next part maybe the key to you gaining muscle and weight if you’re eating as much as you can and just can’t eat anymore you need to start looking at calorie dense foods.


There are many foods out there that will put a lot of calories in your body. If you’re eating well up to this point you’ve got plenty of nutritious foods in your body now it’s time to just get all the calories you can in a high calorie dense food. 
Please limit the saturated fat in the food you are choosing to fill the rest of your calories.

Saturated fats will probably be in those higher calorie foods. Keep in mind this is not an excuse to eat anything you want. This is just filler after you have feed your body plenty of nutrient rich foods.
 
The Importance Of Exercise

I believe it goes without saying if you trying to gain weight you want to spend most of your time on lifting weights and less time on cardio maybe even no cardio if you already live a very active life. Keep in mind the more calories you burn the more you need to eat.

So, I hope this post has helped you understand how to Build Muscle And Gain Weight that will increase your overall size.

Now…it’s up to you to use this information and for YOU To get RIPPED!

YGR 003: How To Stay Active And Not Get FAT!

YGR_Podcast_Logo_SmallIn this podcast we talk about how staying active is so important for your over all health and burning calories.

I realized this myself after I spent much of my Sunday afternoon in front of the computer working on some projects. I’m usually trying to get 10,000 steps per day as a goal to myself, because I know it beneficial to my health and my fitness goals. Plus, I know if I meet my goal I will have walked about 5 miles and burned roughly 500 calories. That may be a dessert or something I don’t usually have. I look at calories like money in the bank. You can bank them or use them when needed.

But, this particular Sunday I didn’t move as much and my Fit Bit Flex tracker confirmed my lack of movement. It clearly said I only walked 2,500 steps in a 6 hour period. That’s what most people do if they have an office job and are behind a desk. I realized then that most people are not moving enough and that’s why we as Americans are getting FAT!

Of course…most people also consume many drinks through the day…like Soda, Coffee with sugar and other sugary drinks. Did you know that one 20 oz soda is 250 calories? Most people drink 2 or 3 of these per day or more. These are empty calories and with the lack of movement is a total death wish.

The point of this podcast is to open people’s eyes and realize that being conscious of how much activity you are having can make a huge difference in your fitness goals.

It doesn’t matter if you are trying to lose weight or build muscle…you need to know your numbers. We discuss in the episode how to figure and track your numbers and be more aware of what you do on a daily basis. We give some tips and advice on how to put all of this information into your life and create new habits for long term success!

After you listen to this episode…think about how you can become more active on a daily basis. You may surprise yourself.

Now GO Do IT and…YOU GET RIPPED!

SHOW NOTES And LINKS:

Fit Bit Flex

Podcast #2 – Beating Frustration

Listen to the episode and leave us a comment or drop us an email. Let us know what you think and if you want to be apart of our You-Get-Ripped Tribe.

Subscribe To The You Get Ripped Podcast

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YGR 002: Tips For Building Muscle Naturally And Preventing Frustration

Can You Build Muscle Naturally?

Yep…but it can be FRUSTRATING As HELL!

YGR_Podcast_Logo_SmallIn this podcast we talk about building muscle naturally and how frustration is a part of it.

It’s SUCKS!

I know, because that’s exactly what just happened to me and I decided to share it with everyone. I decided back on August 27th to start a 60 day cycle of working out with heavier weights and bulk up. I thought I could possibly gain some size in this time if I ate right and worked out HARD!

Well, to some it would seem like a success, but I was disappointed. Well, not totally. I actually gained about 4 lbs over this time and 5/8″ on my arms. My waist didn’t get bigger, which is a good thing. 

But, here’s the thing. I probably gained muscle on other parts of my body that I’m not measuring. I’m sure I added some size to my shoulders and my back, but I don’t measure those areas. It’s to hard to get accurate measurements.

Take Before And After Pics

The best thing to do when bulking…is take before and after pics. The mirror will tell the story.

Throughout this podcast, Jim and I talk about our 6 month bulk and what foods we will be eating to gain some size. Remember…nutrition is 80% of your results. If you’re not eating enough, you can’t build muscle. 

We discuss all this in detail on the podcast.

Listen to the episode and leave us a comment or drop us an email. Let us know what you think and if you want to be apart of our You-Get-Ripped Tribe.

Subscribe To The You Get Ripped Podcast

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My Clean Bulk Diet For Building Muscle

clean_bulk_diet_planI decided to record my daily food I’m eating for my clean bulk diet.

I am currently planning to bulk for 6 months and plan to try and gain about 2 pounds per month while building muscle.

I want to gain as much lean muscle as possible, but minimize the fat gains.

The thing you need to understand is that when bulking, you need to know your caloric maintenance level and be in a caloric surplus in order to gain muscle tissue.

If you are under in calories…no muscle and that’s the FACT!

Watch the video to my clean bulk diet

What is the difference between a clean bulk and a dirty bulk?

Well, if you eat any kind of food to get your calories in…that can be a dirty bulk. Let’s say you need to eat 3,000 calories and you know eating healthier foods will require you to each a lot of calories. You may choose to visit your local McDonalds or Burger King and grab a couple Whoppers or Big Macs.

Those items can be 1,000 calories per burger and don’t have many of your Macro Nutrients your body requires.

For a clean bulk you will figure out your Macros and then find healthy choices of Proteins, Carbohydrates and Fats.

My Macro Goals for this Bulk?

Protein – 170 to 200 grams

Carbohydrates – 275 to 350 grams

Fats – 70 to 110 grams

Calories – 2,700 to 3,000 (depending on my activity that day)

You will notice that on this particular day I was high on my Proteins, but I would rather by high on that than carbs or fats. It’s more important to me for my muscles to get the protein it needs to build more muscle tissue.

Here’s a list of some good clean foods you can eat during your clean bulk.

Proteins:

  • Chicken
  • Fish
  • Ground Turkey
  • Egg Whites
  • Lean Ground Beef

Carbohydrates

  • Oatmeal
  • Fruits (Apples – Blueberries – Bananas)
  • Green Vegetables 
  • Potatoes (Sweet Potatoes are better choice)
  • Brown Rice

Fats

  • Nuts (Almonds – Natural Peanut Butter)
  • Flax Seeds
  • Tuna
  • Virgin Olive Oil
  • Avocados

What about supplements?

Well, you only need these if you are not getting them through the foods you are eating. I do have two protein shakes per day to get some extra protein.

My first shake is a basic whey protein from Body Fortress. You can get this at Walmart cheap.

My second shake is Shakeolgy and this is more for all the vitamins and nutrients it offers. Plus…the way I make it tastes like a Chocolate Peanut Butter Cup ice-cream shake.

No Joke!

Below you will find a screen shot of my day that I recorded. If you’re wondering how I track my calories…I use MyFitnessPal for the iPhone. It takes me like 2 minutes to record my day. It’s AWESOME!

food_totals_for_bulking_diet

You can see that my numbers are pretty close to my targets, but a little high for protein and fats. These are still within my range I’m looking to hit during this bulk.

clean_bulk_diet

I hope this post and video of me tracking my day helps and answers any questions you may have while doing a clean bulk.

Leave a comment below and let us know your thoughts or if you are bulking clean or dirty.

Now…You-Get-RIPPED!

7 Tips On How To Lose Love Handles Fast

how_to_lose_love_handles_fastThe question that comes up over and over again is “How to lose love handles fast or lose that stubborn belly fat”

Let’s be honest, none of us like having love handles and don’t want them. They are not something we work on having. But, it happens and for guys it’s usually very common.

To makes matters worst, while our love handles are often the thing a dieter would like to lose first, but when we follow a conventional diet and exercise program our stomachs are often the absolute last part of our body to shed fat and expose our abs.

Don’t worry, because with some solid diet and exercise information fueling our actions we can learn how to lose love handles fast. It’s very possible and the following proven tips can help you make your dream midsection a reality.

Let me first say that you can’t target just the fat on one certain part of your body. You will need to lose body fat all over your body and the belly is usually the last to go. So, just understand that you will be dropping your body fat over your entire body to lose those love handles.

That’s not a bad thing, because this will also make your current muscles that are under your layer of fat come through and make you looked ripped.

One of the first things I always recommend is figuring out what your calorie maintenance is, so you know how many calories you need to stay at your current weight. Then you should create a small calorie deficit that will allow you to lose fat all over your body…including your abdominal area.

If you haven’t done that yet…read this post on calculating your Calorie Maintenance

Here’s My Quick Tips on How to Lose Your Love Handles Fast

Tip #1 – Cut Your Starchy Carbohydrates

Now diet is obviously very important when it comes to losing unsightly belly fat, so it shouldn’t be a surprise that’s what our first tip focuses on. The first likely culprit when it comes to diet sabotage is eating too many carbohydrates. Starches and sugar are deadly enemies of a lean physique.

Does this mean we need to totally cut out all carbs? NO…but they should be reduced dramatically and focus on more protein and good fats daily. There’s a very good reason why a great many of the top diets over the years have stressed no or low carbs. It’s because it’s the fast track to getting body fat off fast. Cut your carbohydrates and consider a low or no (often called a ketogenic) diet. The mirror will quickly thank you!

Tip #2 -  Embrace Healthy Fats

Eat more fat to lose your love handles…WHAT?

Yes, absolutely! As long as it’s the RIGHT type of fats. Healthy fats are good for your heart, fight against inflammation and are burnt off much more quickly.

What type of fats should you be adding to your diet?

Fish oils (bought only from high quality sources), Flax seed oil, EFA’s from healthy fish, avocados and nuts. Don’t be surprised when you up the ante with healthy fats, that you notice your stomach getting more lean, your feeling more energetic and even your brain being more sharper too. Healthy fats have an almost magical effect on our bodies. Embrace them.

Tip #3 – Drink Green Tea

A big mistake when trying to come up with a way how to lose fat is paying a great deal of attention on what you’re eating and completely ignoring what you’re drinking!

Drinking empty calories, sugar packed drinks and so on are all disastrous and quickly add up to flab on the midsection. Focusing on drinking water is a must, but along with your water spice up your drinking habits with green tea.

Green tea will not only give a healthy boost to your metabolism, but it’s fat burning effect. It’s inexpensive and effective, so be sure to drink at least two cups of green tea a day.

Tip #4 – Keep an Eye on Your Calcium Levels

When your body is low on calcium it actually triggers a survival response that makes it near impossible to shed your belly fat. This makes a calcium supplement a wise investment in the battle against love handles. Especially if you are keeping your amount of dairy intake low, a calcium packed vitamin or shake can be worth its weight in gold!

Tip # 5 – Get Up and Get Moving

Burning calories will help you stay in a caloric deficit and adding some early morning exercise can help jump start your calorie burn for the day. There’s different ideas in the exercise world about what’s most effective, but in truth what works best is what is most convenient for you.

If you perform your cardio exercise with something that you have easy access to and that you enjoy, it’s a shining recipe for belly fat cutting success. Some people prefer to go to the gym and hit the treadmill free of our home’s distractions.

Others prefer using a rowing machine at home or jogging in their neighborhoods, since this gives them the freedom to burn calories on their own schedule rather than a gym’s.

The choice is yours, the important thing is to get moving five or six days a week and break a sweat for at LEAST thirty minutes. When you are doing cardio 45 minutes a day, five days a week expect your love handles to say goodbye for good, fast!

Tip #6 – Exercise Your WHOLE Body

Now do you think just doing sit ups and crunches will speed up the process of getting a flat stomach? Sadly, no. Despite as much as we may like it to, our human bodies just don’t work that way.

What’s needed is full body work outs, which end up seriously boosting your metabolism while also building an attractive toned new you. More washboard stomachs have been built with push ups and squats than with any sort of abdominal focused machine.

Those types of things may be icing on the cake, but total body workouts should be the bulk of your fitness focus. There’s no shortage of exercise programs available ranging from using weights to using only your own body weight to get fit. Find one that suits you and stick with it!

Tip # 7 – Take Action Today

You can have all the best information in the world about how to lose weight and those annoying love handles fast, but if you don’t act on it…how can you logically expect results? You can’t.

If you do the same things in life, you will get the same results. Now that you are more clear on how to lose your love handles and excess fat, it’s time to commit and Take Action!

From diet to exercise you now have a path to move on and a clear goal to achieve. These first steps may be the toughest, but once you gain some momentum you will quickly become unstoppable. Are you ready for your dream body, free of love handles and a ripped you? You certainly deserve it, so TAKE ACTION and commit to yourself today!

Good luck and thanks for reading.

Now…You Get RIPPED!