Hey everyone! In this video it was arm day. For this workout video we decided to meet over at Edge Fitness in Deptford, NJ. As many of you know, we love to superset our workouts, especially our arm workouts. This means every time we complete a set of bicep exercises, we perform a complementary triceps exercise. It’s the best way to get the blood flowing! You can perform this workout by yourself, but it’s a tougher workout when you have partners. Pushing to the limit, less time between sets.
Don’t get hung up on the amount of weight. Feel free to reduce the weight and keep the reps high.
How To Get Bigger Arms Workout
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The Beginner’s Guide To Gaining Weight
There is only one magic formula to gaining weight and it requires that you eat more calories than your body burns. If you are finding it difficult to gain weight despite the fact you think you eat a lot, it is possible you are not creating a calorie surplus. If you are struggling to gain weight, these tips can help you understand what may be happening.
Why You’re Not Gaining Weight
If you are naturally skinny, you may think you can eat anything you want without gaining. You may claim you have a fast metabolism or that you simply don’t digest food the way heavier people do. You may believe you are constantly stressed which can lead to weight loss or that there is some medical condition that leads you to stay thin. However, there is truly only one explanation for staying thin and that is that you aren’t eating as much as you think you are. Track your calories for one week using an app like MyFitnessPal or something similar. It is highly likely you will find that you are not gaining weight because you are eating fewer calories than you are burning.
Somatotypes: Is Your Body Type Important
Your body type does play a part in how easily you gain or lose weight. People with high metabolisms do exist and it is possible you are not gaining because you are very active. Many people who have difficulty gaining fidget more than those who do not, research indicates. If you have a small frame, you may still have difficulty gaining because your body is not built to be big. Even if you have a small frame, have difficulty gaining due to activity or your metabolism is higher than others, if you eat more calories than you burn, you will gain weight. The key is to eat more calories than you burn consistently in order to see results.
How to Gain Weight
There are several ways to increase your calorie intake in order to gain weight. You can add more calories to each meal or add additional meals. Add calorie-dense food to your diet such as dried fruits, nuts or pasta. Blended food digests easier than food you have to chew, so add smoothies to your diet. One of the best smoothies includes oats, milk, banana, peanut butter and whey protein. Just as overweight people underestimate what they eat, skinny people overestimate what they eat. Track your calories each day to see what you are consuming. Consider a fitness tracker, such as a FitBit or Garmin, to track both calories and activity each day. Add squats and deadlifts with free weights to your workout to help you gain.
- Eat More
- Eat More Meals
- Eat Calorie Dense Foods
- Eat More Protein
- Drink Shakes
- Track Your Calories
- Lift Heavy (But Safely)
- Be Consistent
The Importance of Nutrition
Eating more calories than you burn will help you gain weight, but not just any calories. You want to be sure to choose healthy options, like whole grains as well as lean meats and dairy. Start by adding 500 calories per day than you are burning. If you are not gaining as you’d like, add more calories, but do so slowly to avoid building belly fat. You need to be consistent as it is the daily average calorie intake that determines true weight gain.
You Need to Eat More Protein
Increase the amount of protein you eat each day, such as chicken, fish and eggs. Add 1 gram of protein per pound of body-weight per day to build muscle and for recovery. Some of the best protein options include steaks, ground round, chicken breasts and thighs as well as tuna, salmon, mackerel and sardines. Eggs are good source of protein as are dairy products like milk, cottage cheese and yogurt.
Top Protein Sources:
- Steaks, Ground Beef
- Chicken Breast
- Turkey Breast
- Ground Turkey
- Tuna
- Salmon
- Mackerel
- Eggs or Egg Whites
Eat More Meals Throughout the Day
Small meals are easier to manage than large meals, so aim for six to seven small meals per day rather than three. Start by waking up earlier and eating breakfast. Too often, skinny people eat nothing for breakfast which means they are getting no calories before noon. You need at least eight hours sleep, so that leaves you only 16 hours to eat each day. Start with breakfast around 7 AM, adding a snack 10 AM. Lunch should be around 1 PM, another snack around 4 PM and then dinner around 7 PM. Keep in mind these are not large, more than 1,000 calorie meals, but smaller meals that are between 500 and 700 calories.
What You Should Eat
Choose foods that are high in calories and nutrition. Although vegetables are healthy, they do not have many calories. Keep vegetables in your diet for their nutritional value and fat-burning properties, but if you want to gain weight, you also need to add foods like nuts, dried fruit, dairy, grains, potatoes, fats and meat. Try to avoid junk food even though it is high in calories. McDonald’s food is calorie-dense, but also contains significant amounts of fat, sugar and sodium. Although eating chips, cookies, fries and ice cream may add calories, it can lead to extra fat around your belly. That does not mean you can never eat at McDonald’s or enjoy a cold beer every now and then. The best rule of thumb is 90 percent quality food and 10 percent junk food.
Train Consistently
Lifting helps trigger muscle mass building in your body so you want to include lifting weights in your workout. Lifting also increases your appetite helping you to eat more. If you eat more than you burn, lifting keeps food from being stored as fat. Use free weights which are more effective and safer than machines. Include compound exercises like squats, deadlifts, bench press and rows. Always try to lift more than you did in your last workout and be sure your form is correct. Your body needs rest, so don’t do more than three full body workouts each week.
Supplements for the Skinny Guy
Blending food in liquid form helps you digest it more quickly. You can make your own weight gainer shakes by combining:
- 100g Oats
- 1 Banana
- 1 tbsp Peanut Butter
- 300ml Whole Milk
- 2 scoops Whey Protein
Mix everything in a blender for 1048 calories, 120g carbs, 80g protein and 28g fat. Avoid processed weight gainer shakes as they are often full of sugars. If you aren’t a fan of smoothies, simply drink whole milk.
These tips and suggestions are designed for people who have difficulty gaining weight when working out. For more tips on workouts, nutrition and weight, subscribe to my YouTube Channel.
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Consistency is Key: 5 Habits of People Who Crush Their Fitness Goals
Ever wonder what sets people who consistently hit their fitness goals apart? It’s not magic, luck, or some secret training program—it’s consistency. In fitness, consistency is the game-changer, the force that turns intentions into results. While anyone can start strong, the real challenge is staying committed.
This article will explore five key habits of people who crush their fitness goals. These habits are all about making fitness a sustainable part of life, creating a routine that makes consistency achievable, and keeping motivation alive. Ready to see what it takes to transform your goals into reality?
Table: Summary of 5 Habits for Fitness Consistency
Habit Description Actionable Tips Set Clear, Achievable Goals Establish specific, realistic targets to give direction and focus. Use SMART goals, break goals into smaller milestones, and track your progress in a journal or app. Prioritize a Consistent Routine Make fitness part of a daily routine to remove decision fatigue. Choose a specific time of day, start small (e.g., 20-30 minutes), and stack habits by associating workouts with existing routines. Focus on Small Wins and Progress Celebrate incremental achievements to stay motivated and build momentum. Track daily/weekly progress, reflect on improvements, and acknowledge each success, no matter how small. Embrace Accountability Use social connections to stay motivated and committed to your goals. Partner with a friend, join a fitness community, or share your goals publicly for accountability. Commit to the Long Game (Mindset) Develop a sustainable, lifelong approach to fitness by focusing on long-term progress. Set realistic expectations, connect with your “why,” and view setbacks as learning opportunities.
Summary of 5 Habits for Fitness Consistency
Habit #1: Set Clear, Achievable Goals
Goals give direction. But not just any goals—specific, realistic ones. The most successful people in fitness know exactly what they’re working toward, whether it’s shedding a certain number of pounds, improving a lift, or preparing for a competition. Without clear goals, it’s easy to lose focus, motivation, and momentum.
How to Set Goals that Stick
- Use the SMART Framework: Set goals that are Specific, Measurable, Achievable, Relevant, and Time-bound. Instead of saying, “I want to get fit,” try “I want to increase my bench press by 10 pounds in the next three months.”
- Break It Down: Split your main goal into smaller, monthly or weekly objectives. For example, aim to add 2.5 pounds to your bench press each month.
- Track Your Progress: Record each step. Not only does tracking give a sense of progress, but it’s also a reminder of how far you’ve come.
Setting realistic goals and tracking your progress is like setting up a roadmap for success. You know where you’re going, and each milestone is a step closer to achieving it.
Habit #2: Prioritize a Consistent Routine
Consistency is easiest when you remove the need to make a daily decision about working out. People who stay on track have made fitness a non-negotiable part of their day, just like brushing their teeth or going to work. When it’s a routine, you don’t have to think about it—it just happens.
Building Your Routine
- Choose a Time that Works for You: Morning, lunchtime, or evening—find a time when you have the energy to give it your all. Sticking to the same time each day helps reinforce the habit.
- Start Small: Especially if you’re new to consistent training, begin with a manageable commitment, like 20–30 minutes a day. Once you’re used to the rhythm, you can scale up.
- Use Habit Stacking: Add your workout right after something you already do. For instance, if you’re a morning coffee drinker, make your workout follow that ritual so it becomes second nature.
By establishing a routine, you make fitness a part of your identity, not something you have to negotiate with yourself about each day. Routine makes consistency natural.
Habit #3: Focus on Small Wins and Progress
Big goals are exciting, but they can also feel overwhelming. That’s why celebrating small wins along the way is crucial. Those who crush their fitness goals recognize that progress is progress, no matter how small. A 5-pound increase, a few extra reps, or hitting a new personal best are all steps forward.
Why Small Wins Matter
- Creates a Positive Feedback Loop: Every win releases dopamine, the “feel-good” hormone, which reinforces the desire to keep going.
- Boosts Confidence and Motivation: Small victories show that the hard work is paying off, giving you the drive to tackle the next challenge.
- Builds Momentum: Each small step forward keeps you moving, making it easier to reach your long-term goals.
How to Track Your Wins
- Use a Fitness Journal: Write down your workouts, reps, weights, and how you feel after each session. Reviewing past entries is a great reminder of how far you’ve come.
- Reflect Weekly: Set aside time each week to look at your progress and set micro-goals for the upcoming week. This helps you stay on top of your achievements and adjust as needed.
Tracking progress and celebrating small wins keeps motivation alive, making consistency rewarding in the short term, not just the long term.
Habit #4: Embrace Accountability
There’s power in accountability. Whether it’s a workout buddy, a fitness group, or even sharing your goals on social media, knowing that others are invested in your journey can be a powerful motivator. Many who stick with their fitness goals do so because they’re not going it alone—they’ve built a network that supports and holds them accountable.
How to Build Accountability
- Find a Workout Partner: Even if they’re not at the gym with you, a partner you can check in with weekly makes a huge difference.
- Join a Community: Connecting with people who share your goals can boost your commitment. Online forums, local fitness classes, or social media groups are excellent places to find support.
- Share Your Goals Publicly: Post updates or set challenges with friends. Putting it out there creates a sense of responsibility, making it more likely you’ll follow through.
Having accountability gives you an extra push on the days when motivation is low. And on the days you’re feeling strong, it’s a chance to inspire others around you. Community creates a cycle of mutual encouragement and motivation.
Habit #5: Commit to the Long Game (Mindset)
Fitness isn’t a quick fix—it’s a lifestyle. Those who achieve their goals and maintain them don’t see fitness as a temporary challenge but as a lifelong commitment. They focus on the long-term benefits, knowing that setbacks and challenges are just part of the journey.
How to Build a Long-Term Mindset
- Set Realistic Expectations: Results take time. Instead of expecting drastic changes overnight, look for progress over weeks and months.
- Focus on Your Why: Remember why you started. Is it to feel stronger? To boost energy? When you connect with your deeper motivations, you’re less likely to give up.
- Embrace Setbacks as Learning Opportunities: Don’t let missed workouts or tough weeks throw you off track. Treat each setback as a lesson and a chance to improve.
When you commit to the long game, you’re giving yourself the space and grace to make fitness a sustainable part of life. Rather than getting discouraged by slow progress, a long-term mindset helps you stay consistent, allowing you to reach your goals and beyond.
Conclusion
Consistency doesn’t come naturally—it’s built through these five habits. Setting clear goals, creating a routine, celebrating small wins, staying accountable, and adopting a long-term mindset are the cornerstones of success for anyone aiming to reach their fitness goals.
So which habit resonates most with you? Start by focusing on just one this week and notice the difference it makes. Remember, in fitness, as in life, showing up day after day is what separates the good from the great. Crush your goals with consistency, and watch how far it takes you.
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How To Improve Your Squat With Box Squats
Squats are an important part of any workout, not only building leg muscles but also quadriceps, hamstrings and calves. They also provide an anabolic aspect to your workout, improving overall muscle building.
If you have realized how important squats are in your workout, you may be surprised to learn that adding box squats can not only bring added benefits to your workout routine but it could also improve your squatting technique overall.
