Daily tip #45| Clearing it up 301

Let's assume you run 30 minutes per day, you've changed your meal plan, it's been atleast a month, and.. Nothing. The weight doesn't shed off, so, what now?

You might be out-eating your cardio. Do not think that just because you are working out a lot you can eat a lot too - no. Losing weight is burning off more calories than you eat. If you burn off 800 and eat a 1000 - you'll gain 200. No matter how hard you are working out, you can always make this mistake. Just a friendly heads-up!




By the way - If you think that just because you eat very well cardio is not important, it still is. Cardio is one of the most important things you can do to improve your body. Ofcourse, you can lose weight with just nutrition. However, the two combined will grant you a healthy body!


How long will you have to keep this up? Here.

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Daily tip #28| Poor results gaining

A lot of people are getting demotivated after seeing no results.. After a week. This is not how muscles work. Building muscle is a very slow and hard process. Before changing your work out, work with it for ATLEAST a month, and then see. Now, let's take a look at what you might be doing wrong..


                              Nutrition is key in gaining muscle, but not the only key.

  Lifting weights may be the easiest part of working out, but you must not take it lightly. You need to constantly and intensively lift weights. If you go to workout just once a week, for one hour and spend half of that one hour talking to a bud, you're not going to gain anything.




Let's say you intensively work out 3 days a week, and you're still not seeing results after a few months. Well, remember that cookie you ate? Yeah. Remember the sugar you put into the coffee covered with cream on top of it? Do not expect results without solid, proper nutrition. 6 meals a day, every two to three hours. 3.3 litres of water (2.3 if you are a girl). And proper sleep (Atleast 8 hours). Solid sleep and rest is essential, no sleep - no gain.
Ofcourse, the meals have to be balanced too! (more on that in a later post)

   You're probably thinking to yourself "6 meals a day.. Damn, I need to eat like a horse to do this' Nope. Wrong. You do not need to eat more to gain muscles. You do not need fat to gain muscle. This is a horrible myth, seen and heard everyday. 'I'm skinny so I eat a lot to add fat in order to gain muscle' this is heard really often, too often. To build muscle you need atleast 0.5/1g of protein per pound of your total bodyweight weight. That is what you need to start building muscle, no fat. If you weigh 180 pounds, you need to consume 180 grams of protein each day. Ofcourse, somewhat evenly spaced out!(30g per meal, though you can have 15 g in one meal and then compensate with 45 in the other, just do not have your daily dose at once)

  Do not abandon natural protein and turn to protein shakes. One protein shake per day is good, but two or three is horrible. There are many, BETTER proteins in natural foods like nuts, chicken breasts, eggs, milk and other lean meats. You can also have a protein bar, but do not have it as a snack.

  If you're getting poor results.. Ofcourse, you might just be simply overtraining. If you've suddenly stopped gaining strenght and started losing it - you're overtraining. If you lift weights, 3 days per week of 1-2 hours is enough. If you're having 'parts days' do not have two chest days, or two bicep days, one day per week is enough. Later on you CAN start lifting 4 days per week, but that's much more later on, do not worry about that.

And yes! Drink a lot of water, not underestimate sleeping properly, stop making common mistakes and you'll be much happier!

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