FitbyJoey

Bulk – This is by far the easiest and most comfortable option for most people.You want to stack on some size and you really don’t care how much of it is muscle or fat.Lift as heavy as you can, eat in surplus of about 500-600 calories daily and just be consistent till you look like what you want.You certainly are going to accumulate some body fat as cardio is not going to be your priority. Your goal is to store up as much as you can and grow as much as you can.Be mindful of your body fat tho,you need to be patient and consistent making sure to bulk up over a period of at least 12 weeks or more.You don’t want to wake up obese one morning.

Lean Bulk – This is a bit more technical than just regular bulking.You want to pack on some size but you also need to make sure it’s more of muscle than fat.As a matter of fact,you want minimal accumulation of fat.Heavy lifting and calories surplus apply here as well, but you may have to do cardio in addition.Consider your body type and do cardio accordingly.The easier it is for you to accumulate fat,the more frequently you should do cardio.Low Intensity exercises like walking, elliptical or even aerobic sessions for about 2-3 times weekly should be fine

Shredded all year – This is the hardest physique to maintain all year round.Staying in calorie deficit and lifting heavy at the same time isn’t a pleasurable or comfortable endeavor.The goal is to remain in single digit body fat percentage.There’s no intention of storing any surplus here, so you need to ensure the calorie deficit by doing cardio as frequently as 4-5 times weekly.You can choose longer 40-60 minute sessions of aerobic activity, shorter 20-30 minute High Intensity Interval Training sessions or a blend of both.If you are not prepping to be stage ready in a couple of weeks I’d not advice you to stress yourself with this.But hey,if you are that fitness model that needs to stay jacked on magazine covers all year round for top dollar,knock yourself out.Happy reading,folks!!!

1.Ditch the elevator – You may think it makes life convenient but it simple robs you of activity.It’s ok if you need to hop on every once in a while because time may not be on your side but so long as you have the time,use the stairs!

3.Get lunch outside office premises – One of my favorite ways to get my step game up is to grab lunch outside office premises.It gives me a fair 30-40 minutes of walking around midday and to make it even better, I walk off a few calories off lunch as I walk back to my office desk 😊

4.Run your own errands – Quit sending for coffee, quit sending for the stapler, quit sending for tissue and quit sending for anything.Simply get up from behind your office desk and go get stuff by yourself.

5.Use a fitness tracker – Get an affordable and reliable fitness tracker, set step goals and keep smashing them with every passing week.You will surely lose a few pounds before the year comes to an end!

Happy reading,folks!

Three sure ways to build significant muscle

1.Workout Intensity – In order to build muscle you must activate muscle,that’s fundamental.But there’s a small twist to building significant muscle – you need to activate as much muscle as you can in each workout session by doing more compound lifts than isolation lifts.Multi-joint movements such as the bench press,Squat and Deadlifts, require much more muscle activation aka compared to bicep curls and triceps push downs.

2.Frequency – How often are you hitting the gym every week?Building muscle isn’t entirely about smashing as many sessions as you can per week,but also resting adequately to give you good recovery time.Muscles grow when they are well fed and rested.Stick to a frequency of 4 or a maximum of 5 with at least 1 whole day of rest or even 2 days if possible

3.Diet – Contrary to the general perception,building muscle does not happen in the gym.When we go to the gym,we breakdown muscle tissue and in order to repair and have them grow back stronger,we need to eat high quality food in the right proportions.Stick to 1g of good carbs per pound of body weight,1-1.5g of lean protein per pound of body weight and about 0.4g of fat per pound of body weight.

After sticking to these rules,the only thing left is consistency.Keep it it for at least 12 weeks or more and watch your body grow.Have a pleasant week,guys!

I woke up one morning and I decided to get my health checked at the doctor’s.I spent a few hours at the facility and the results were heartbreaking.There was nothing in my body that was actually at normal levels,my metabolic age was unthinkable,by body composition figures were just nothing to write home about.The doctor’s advice? ….”You need to begin to make healthier food choices and definitely do physical exercise while you’re at it”

I decided to do what I was told.I got myself some running shoes and made up my mind to go jogging every morning.Unfortunately,this new lifestyle I had suddenly chosen only lasted 3 days and I’m here to tell you why.I know there are millions of others who also only lasted 3 days or even less

Take it slow,it’s only day 1

Yes I get it,you are motivated and desperate to succeed at this.You want to be healthy and you want to fit into those jeans so badly.But hey,let’s not forget,You have never done this before,and your body is absolutely unprepared for it.Your energy expenditure has always been only just enough to fuel your basic activities – walking,sleeping,taking a shower etc.Now that you want to run,you need to rewire your body to release energy to fuel your run.How can you achieve this?Start by walking.Its that simple,just keep walking until your body begins to release a bit extra energy.You will feel it in your gut when your body is ready to break into a run-it’s exactly what ‘warming up’ does to your body.It’s that point where the body gets used to very moderate activity and then is suddenly ready for something more intense.Take your time,never run on day 1 unless your body gives you the green light.

What’s the best time?

Another reason why we fail is bad scheduling.Why fix your run to replace another activity that you are so addicted to,love so much?It may not have occurred to you,but missing one necessary thing for another just may cause to to fail at both.Solution? – Schedule your run to fit into your free or leisure time.That is the best way to begin.You don’t have to feel like you are missing one favorite thing and replacing it with something else.There surely will come a time when you would be able to replace anything at all with your running session but hey,you are not that motivated right now.Let’s think about sustainability

The last killer – The Goal

This is the hardest obstacle with the easiest remedy.People Get way too motivated and suddenly forget that the ‘time factor’ can never be ignored or manipulated.Why do you weigh 200 lbs now,and wish to weigh 100 lbs after 3 weeks?As a beginner,even if you were to force yourself through the most gruesome physical activities just to lose 100 lbs,my best guess is you would lose your life instead.My point?Set realistic goals.You just begun,your body isn’t even adapted to take the heat and your cardiovascular strength is still a noob at this.Try to lose only a few pounds each month and you will lose a whole lot by the end of the year!

Happy reading guys!

Thanks for joining me!

Good company in a journey makes the way seem shorter. — Izaak Walton