muscle advice

How to Successfully Adopt a Lifestyle Change

Not a diet. Diet implies temporary, and what we need to do is form a set of new, sustainable habits for the rest of our life.

A lot of you probably have a daydream of taking a black, billowy trash bag and planning a SWAT-style assault on your fridge and cupboards and then setting fire to the dumpster you hurl it into. Naturally, you’ll dash over to the grocery store and purchase a ton of strange-looking foods you don’t regularly eat, or never eat! Then you’ll slap on a pair of shiny new shoes and go run a 5K. This works for–some people. Honestly, few people.

The reality for many people; however, is they get off their foray after a few weeks. Why is that?

Think about it. How long did it take you to really get into the groove of your current habits? Months? Years? If you’re trying to simultaneously kiss soda and chip’s ass good-bye, change every bite of food you eat, and start a fitness routine. Guess what? Stress, stress, stress! Your stomach was used to those portion sizes (whether too large or too small) and some of your favorite snacks, your brain is literally addicted to it. A lot of people will reach nuclear meltdown levels trying to transition to a healthy lifestyle this way.

Just like it took you time to form your current habits, it’s going to take some time to form your new habits. I truly do empathize with the feelings of wanting everything to be different right now, but realistically we can only handle a certain amount of stressors and change at one time.

Start With Nutrition Habits: While I really would recommend finding a few cheeky ways to get more active, you’ve probably heard some variant of “can’t outrun your fork,” or “it’s 80% nutrition.” Well, it really is true. Being more active is absolutely crucial to improving overall health in the “endgame,”  but we’re still playing the “tutorial” and the dietary aspects of our lifestyle change are the bulk of the impact. It goes beyond that, though. I’ve written more about it here, but being a beginner can be genuinely hard at times!  It takes a lot of time and effort to get oneself to a point where they can physically and mentally handle what entails “regular, moderate exercise.” One part of making that transition easier will be better nutrition and hydration.

Start With an Easy Target: I always tell people if they drink a lot of soda, juice, or sweetened tea/coffee to start here. Sugar provides us pretty much no nutrition and removing the pulp from fruit makes juice not that great for us, either. Drinking more water is not negotiable and replacing these beverages with water will do a surprising amount of good for how you feel–all by itself. I recognize how hard this one can be to kick, but sweetened beverages really do load many people’s lifestyles with a lot of bad juju.

If you don’t have a beverage problem, maybe you do have a condiment/dressing problem and can reduce the quantities and find alternatives. Maybe you party-hardy a little too much and need to cut down on alcohol. While I said “easy target,” no one said it would be that easy, but you probably have an idea where most of these so called “empty” nutrients are coming from.

Transition Bad Habits a Few at a Time: The opening of this probably already made it clear, but Rome wasn’t built in a day. You probably have an idea of what some of your most problematic habits are, so choose one; maybe two, and see how you adjust over a week or two before considering the next step.

Small Swaps: Start switching out various items in your pantries, fridges, and lunchboxes with simple alternatives. Change white breads, rices, and pastas to brown. Take the bag of chips from your lunch and turn it into a few servings of seasonal fruit and vegetables. Pick out a leaner cut of meat and use a little less dairy, if you eat them. Little changes can have massive results.

Learn Moderation: Remember that whole sustainable part at the very beginning? Our lifestyles do need to reflect our real lives. Well, my real life has a love of chocolates, pastries, and candies. So, it’s not realistic for me to say “no chocolate, pastries, or candies.” Food molarity can be a pretty toxic outlook on eating and life in general. Instead of labeling foods as “bad,” just learn and respect the limits. There are times where you have to say, “enough, is enough,” but living in a constant state of “no” is not realistic or mentally healthy for most people. It’s OK to love indulgent food. Think about how long your life is going to be. So, now think about how dinky an occasional treat will be in retrospect.

Depending on Your Struggles, Consider Therapy: As we know, many aspects of unhealthy eating habits are actually unhealthy mental habits. Depending on the severity and exact nature of those problems, never be embarrassed to seek professional help. I struggled with stress eating and even binge eating for most of my adolescence, and finally getting help for my anxiety disorder played a pretty crucial role in improving both my physical and mental health. If it’s not a possibility at this time, consider journaling.

Walk Before Your Run: Literally and figuratively. I’m going to recommend this previous post I recently wrote again, but when you’ve gotten a few habits cracked and feel like you’re ready to start amping up your activity, start with low impact and low equipment exercises. If it has been years, or if you’ve never exercised, it takes some easing into it. I recommend walking to all beginners because we already know how to do it, have what we need to do it, and probably won’t hurt ourselves.

So, there you have it. Tackle small challenges and get your body acclimated to them before you consider some of the overarching and holistic goals you have for your lifestyle. That said, we’re all different. If you still want to try and do that 180-flip, I can’t stop you and some people are successful that way. No two people or personality types have the exact same problems or strategy for overcoming them. However, if you’ve gotten frustrated and thrown in the towel a time or two, consider the scope of change and how to realistically implement it over a period of time.  We didn’t form our old habits overnight.

How To Get Toned

Getting toned is something almost everyone aims for. The problem is many people have misconceptions about how this is done. Let me tell you exactly how to go about getting toned.

DIET - I’ll just cover diet quickly. Basically you have to make sure you are eating healthy foods, and counting your calories and macros. When you are trying to gain muscle you need to be in a caloric surplus (eating more than you burn off), and when you are trying to lose fat you need to be in a caloric deficit (eating less than you burn off). As far as macros go, find out what works best for you and stick to that. For some people it’s high protein, moderate carbs, and moderate fat. For others it’s high fat, low carbs, and moderate protein. For some it’s 0 carb, high fat, and moderate protein. Do what works for you. For protein, try to base your diet around lean meats (chicken, fish, turkey, etc.). For carbohydrates, eat mostly complex carbs (whole grains, brown rice, sweet potato, etc.) with some simple carbs only in the morning and after workouts. For fat, keep the saturated fats to a limited amount, and eliminate trans fat altogether. Focus on unsaturated fats (almonds, olive oil, peanut oil, avocados, etc.)

RESISTANCE TRAINING - When it comes to your workouts, you MUST include resistance training. Do something that breaks down muscle in order to build more muscle. The reason for this is simple: if you do not build muscle or at least maintain muscle when trying to lose weight, you will simply lose fat and muscle and become a smaller version of yourself. Aside from resistance training burning calories and giving you the afterburn effect (burns calories after you have done it), it also gives you muscle and definition. There are people who do not want to work out in fear that they will look “bulky” or “big”. The reality is that it takes a lot of hard work to get big, and it does not happen accidently. What gaining muscle will do is give you a toned, shaped look, and will allow you to burn more calories at rest.

CARDIO - Cardio is not just important for strengthening the heart and making you a healthier person. It is also very important for burning calories. Typically it is much easier to burn more calories doing cardio than with just lifting alone. Obviously burning calories will allow you to eat more and will help you get to a caloric deficit. Cardio is best done in the morning on an empty stomach or after a workout, with low to moderate intensity. When doing high intensity cardio such as high intensity interval training, do it after getting a few meals in so that you can put forth your full effort and not make yourself light headed or sick.

This post was a little bit about both losing weight and getting toned, but the point I am trying to make is that you must do all three of the things I highlighted if you want to look good. Do not neglect resistance training as it is your ticket to getting toned. Likewise, do not skip cardio or let your diet go, as you just won’t lose weight that way, and it will have detrimental effects on your overall health. Do all three of these things and you will reach your fitness goals in no time. Hope this helps!

legioncenturion  asked:

Hey Jax are you low carb no carb or high carb when it comes to dieting

I honestly don’t focus on it. I just focus on staying in a caloric deficit because thats how you lose weight.  and keeping my protein around 1 g per 1 lb of bodyweight to maintain muscle when I’m dieting.

A lot of folks OVERSTRESS themselves when it comes to dieting to lose weight. I’m gonna tell you something

YOU CAN STILL EAT YOUR FAVORITE FOODS and GET RIPPED If you are just going for Physique AESTHETICS not health.

Let me explain. So I’ve explained this numerous times and in my master fitness post folks I go in further details so I’ll sum it up.

the KEY Thing that is necessary for ALL Weight Loss
is a Calorie Deficit

Basically meaning you Consume less calories than you need to maintain your average body weight. Let me explain.

Lets take me for example

I am 5′9, and currently weigh 165 lbs.

So for my height, weight and activity level (including jobs and weekly activities)

I need about 2700 calories to maintain my weight at 165. If you have MyFitnesspal it helps A LOT with this.

Now there are 2 things to do.

1) Eat less and healthier than what you have to eat at maintenance for whatever body you have so you subtract 300-500 calories from your average maintenance calories a day.


2) You can Train a lot harder and more often so you can eat more and burn more calories but STILL make sure you are at least At Maintenance or under to lose the fat

Lets say you’re average maintenance calories for the day is 2200 and you do 1 hour of MMA class which could potentially burn up to 1000 calories depending on hard you pushed your self in that training class

so instead of having 2200 calories, you now have 3200 calories to eat

TO MAINTAIN your weight, ya see. Since that was how much you eat for maintenance all you did was increase the amount you need to eat if you are trying to maintain the SAME WEIGHT

If you are trying to LOSE weight you need to subtract 300-500 calories from your maintenance still so keep that in mind.

Now QuizTime!

What is going to make you fatter?

100 calories of Pizza


100 calories of fruits and vegetables?

Originally posted by messedandfucked

TIMES up, Its a Trick Question. 

100 calories is 100 calories your body will process it the same way. 

BUT I REALLY GOTTA EMPHASIZE BUT! You’ll get better HEALTH benefits out the fruits and Vegetables as the pizza has a ton of grease and fat that could make you feel sluggish

Theres this saying in the fitness community


Basically if you know the amount of calories your body needs to maintain weight and you dont eat more than that, you can be more lenient and you will not put on weight cause you are eating less than your body needs to maintain its daily energy expenditure.Now this is a give an take thing. On the plus side if you eat like a Burger or some Taco Bell, or some fast food while you’re at your jobs and you dont pass your daily caloric needs, then YOU WILL NOT GAIN WEIGHT 

Ever heard of the Twinkie Diet? 

A man ate nothing but Junk food for a few months STAYING UNDER HIS MAINTENANCE Level of Calories and He consistently lost weight

I’ve done the Twinkie Diet before and it works and its fun 



Originally posted by gurikajis

Fast/Junk food in high doses as main meals daily for 5 days week straight 

can  make you


feel depressed

Lack motivation,

Zap your energy

make ya irritable 

and leave you feeling more exhausted

But Personally It depends on how big your appetite is. I enjoy eating and training so can I Eat a lot more and more often

And I still lose fat  

Though keep in mind I also do Intermittent Fasting

with my eating window from 12pm- 8pm

and I also Take Ice Baths/Ice Showers.

but those are the main things to remember, Either eat less, or Train more and eat just enough for you


Just a video update from me on the whole weight loss thingy…..

I really do appreciate any messages with advice etc and i certainly always appreciate reblogs on these vids people. It really does motivated me to keep going with all this

Thanks you amazing guys xxx

To all the new people thinking about starting up in the gym this year:

Firstly, let me apologize on behalf of all of us for the few people who make you feel self conscious or nervous in the gym. I never understood the people pointing and laughing at the overweight men or women sweating it out on the cardio machines, or the small guys and girls attempting weights for the first time.

Let me give you a few bits of advice that I wish I’d been told before my first trip to the gym:

1) Get comfortable - I know it’s easier said than done, I definitely felt self conscious and awkward my first time. Do anything you can to make yourself feel more comfortable. Whether it be spending your Christmas money on nice gym clothes, wearing vests that show off your guns or wearing a hoodie to cover up. If ever I’m feeling like I don’t want to see people in the gym, I wear a big hoodie, beanie hat and headphones with loud music.

2) Get some knowledge under your belt beforehand. Don’t turn up with no concept of what you should be doing (unless you’re doing a PT session or a class etc). Get a rough idea of exercises for different muscle groups, and of course keep good form - cheat reps have a place, but not when you’re just starting out. If you’re going with a friend, don’t try and keep up - go at your own pace and focus on getting the movements right rather than heavy weight. That’ll come soon enough.

3) Train at regular times and consistently. Not only is it good to get into a routine, but you also start to recognize people around you. It might start with a simple nod of acknowledgement, but eventually you’ll form friendships and potentially training partners. If you’re self conscious, I recommend training early mornings or late nights. Avoid 5-7pm, the gym will be full of people after work or school.

4) Music. Find a decent pair of headphones that can play loud. And find a genre that gets you pumped. I recommend metalcore or hip hop. You’ll thank me.

5) Watch other people. You can learn a hell of a lot from other people. It’s always good to mix up your training, and I often get ideas for new exercises by watching other people.

6) Ask for a spot when you need it. It doesn’t matter on the weight, would you rather be pinned under 80lbs or ask someone for a spot?

7) Start your training utilizing more Dumbbells than barbells, and free weights over machines. This will help to work out any minor imbalances and also improve mobility. Exercises that feel a bit awkward will start to feel more natural. Don’t forget to stretch!

8) Take progress pictures! And track your progress. I was never one to keep a direct training log, but I have progress photos going back over 3 years. It fantastic to go back and look at where you came from. If you feel embarrassed about how you look, you don’t have to share it - but in 6 months time and you feel like you haven’t progressed, you can look at the photo and see just how far you’ve come.

9) Learn about nutrition. Training hard is all well and good, but if your diet is poor you won’t progress anywhere near the rate you should. You can’t out train a poor diet. As a general rule, stick with chicken breasts, turkey, lean mince, white rice, brown rice, yams, oats etc. You’ll get the hang of it soon enough.

10) Don’t quit. Don’t think of it as a chore or something you have to do. Enjoy it. I can’t tell you when I realized this, but training should be a joy.

Hope those aren’t too patronizing or too cheesy - good luck!

anonymous asked:

When you're writing fanfiction do you think it's necessary to describe characters (example: Kageyama was a high school student with black hair, blue eyes…) or is it fine to assume that since everyone probably knows the characters there's no need to describe them? Besides that do you think direct description of characters is necessary at all or should it be subtle? I hope this makes sense, but basically I'm just curious as to how much description do you think is necessary? (Regarding AUs as well)

Ooooh interesting question! I would definitely say this varies from author to author, and is ultimately up to you. But I do personally find some methods of character description to be easier to read than others!

Like you mentioned: when dealing with fanfic, you can reasonably assume your reader knows very well who the characters are and what they look like. But, on the flip side, oftentimes one of the many reasons people like reading about these characters are because… we like the way they look! Whether we think they’re unique or cute or gorgeous or bad ass or whatever, generally, we’re probably pretty attached to their physical looks in some way. So I think it is fine to sprinkle those descriptors about both in canon and AU fics, in a way that feels organic.

When thinking of an “organic” description, very rarely would I list character attributes like in the “black haired, blue-eyed high school student” example (I realize you may have just tossed that out there, but it’s good to state this anyway, I guess). I’d generally advise people to stay away from laundry list descriptions, even in original fiction, because they’re less engaging to read. 

Some authors love to describe their characters often, and at length, while others won’t spare more than one sentence out of an entire novel to tell readers what their cast looks like. I tend towards the former, because I love describing shit, and also because I write romances, where you’ll find an upward trend in character descriptions usually lies. But if you’re going for direct, try to get more than just their looks into the description. The below example is from my fic A Couple of Awesome Players, a canon-divergent AU where KageHina befriend each other in middle school:

The first thing Shouyou notices is that [Kageyama’s] head, with his hair laying shiny and flat on it, is almost perfectly round, much like a volleyball—which is fitting, because Kageyama might be one hundred percent made up of love for the sport. He started coming to the gym so that he could play on the days he doesn’t have practice to begin with.

Kageyama has big, round, blue eyes, and a slightly blank expression, unless he’s talking about volleyball—then his round face lights up like a bulb, shiny and excited. His hair looks like someone took a stencil with the English letter M and stuck it right over the front of his bangs, cutting out two windows for his eyes.

I’ve spent a lot of words on describing Kageyama across all my fics, and these are still some of my favorites. Instead of it being all about “black hair, blue eyes”, it’s more about “this kid is a dork, but he is the cutest volleyball dork”. I wanted to quickly establish him as soft and endearing, because that’s how he was when he was young, and hopefully it worked. 

Speaking of which, I tend to do a lot more character description in AUs, both because the characters are often meeting for the first time, and because of all the differences, which are just fun to describe. It helps establish the variations in each universe, while still showing how the characters remain the same: 

Then the mechanic rolls out from underneath the car slowly, like he’s not quite sure why somebody would request it of him, and Hinata wonders if he is maybe dreaming.

Kageyama is not stocky, or weedy. He’s tall as hell, when he finally stands up. His coveralls are shoved down to his waist, probably due to the heat, and the white sleeveless undershirt he is wearing below them sticks to his body from the sheen of sweat on his skin. The shirt clings to the kind of muscles that Hinata has never believed existed on people who don’t model for a living. His arms are distracting, toned, smeared with dirt and grease, and highlighted and shiny from perspiration. His shoulders and chest are no better, broad and strong.

He’s frowning at them slightly, dark blue eyes trained on Hinata. He swipes his arm across his forehead, leaving a smudge of grease there, before sweeping his black hair out of his face.

That’s from Speed Demons! Even when I’m being pretty straightforward, I try to break up the description, or toss in descriptors with action (eyes), or use the setting to amplify different aspects of the characters looks (hair, The Bod). Also: Hinata is noticing how hot this guy he’s been confronted with is, and he’s not being subtle. It’s pretty direct overall, but hopefully manages to keep from bombarding the reader with bullet points, and instead integrates itself into the narrative as it flows.

And it still might not be everyone’s cup of tea, that’s for sure! To sum up, I think character descriptions are a style thing, more than anything else. If you don’t feel like including them, don’t force the words onto the page. Describe what feels important to you. But in fanfics, because we already know these characters, put your own spin on it. 

Your readers know what X character looks like – so if you want to tell us about that, tell us something new about them, too. 

Tell us something we’ve never heard before :)

anonymous asked:

hey ! do you have any workout plans or where I could start to tone a little bit?

Hello! I think these could help you :) 

compilation by literallyrad  ^.^


Slightly different vid this week guys where i’m going to try and start ‘Paying it forward’

As always all reblogs on my weightloss vids are massively appreciated. You lot are the best xxx


Roronoa Zoro Training Routine | One Piece Tough Like The Toonz: EP 19

New video for those who happen to give a F*ck Roronoa Zoro, the Pirate Hunter and One of the Monster Three POWER HOUSES of the Straw Hat Crew in One Piece. 

Zoro is one BADASS muhfugga who Doesnt need a Devil Fruit to be considered one of the most powerful pirates in the series. 

Through Hard work and effort he’s been training since Childhood to be the greatest swordsman there ever was by Pumping that Iron. Today’s workout routine will help you become STRONGER and get a SOLID Physique like Marimo here. 



Trying to practice likeness and portraits atm (mostly James McAvoy’s face haha). Because when you have a horrible artblock (like I do now), the best thing to do is do practice sketches of things you want to improve on, since those don’t really require imagination, just observational skills. It’s a good rule to follow (for me at least), because when you do start getting artistic inspirations again, your skills have gone up. :)

check my instagram (@thacmis) for more doodles like these that I don’t post on my tumblr

Keep reading

aggravatedvincevaughn  asked:

Got a question. Whats the best sets of reps for strenght and size? Ive heard 3x5, 5x5,5x8 all plus warm ups. Im currently doing 2 warm up sets plus 3 sets at my max 3 times a week, similar to reg park. I can see strength coming but not so much size.

Hey man sorry it took so long to answer this but the key thing to Building muscle and getting bigger is just eating more Legit,

 ya GOTTA EAT BIG TO GET BIG  So eat a surplus of calories. If you have a high metabolism then literally eat like a saiyan because you need excess calories to help you grow. also when you workout, you want to be in the sweet spot of building muscle so 8-12 reps.

Originally posted by optimumfitnessofficial

Meaning once you hit 8 or 12 reps you can do no more with good form.

The way muscles grow is not the weight you lift but its time under tension. Sure if you lift really Heavy you’re gonna get stronger

but not necessarily bigger so you can be a strong lean guy like Zoro or Bruce lee and its a surprise to people.

Originally posted by zenmasterdre

Originally posted by healthytips-here

So lifting moderate weight 8-12 reps will get you your PURE size

Originally posted by osxka

5-8 is a hybrid of strength and size

Originally posted by dragonatics-saiyan

hope that helps

anonymous asked:

Dark is constantly rolling his neck, trying to crack his shoulders etc because of how tense his muscles are. His s/o gives him a massage for the first time and he melts

You’ve seen him do it a million times before, his already perfect posture stiffening as he tried to traighten out his back and level his shoulders. It wasn’t uncommon to here a small Crack as he rolled his neck leaving you to wince, maybe you weren’t know expert at massage but Dark clearly needed it, all you needed was an opportunity to do something. Even if It took a while to work up the nerve and in that time you had stopped by Doc’s more then once to learn tips and tricks that would actually make things better but as Dark sat at the couch silently reading you knew you had found your chance.

As your hands gently land in Dark’s shoulders you can feel already tight muscles tensing up before Dark glanced back to confirm it was only you touching him before turning back to his book. You had to give a smile at that you hadn’t even started yet and Dark was starting to relax and then you gave a gentle squeeze testing pressures before you slowly started to rub at your boyfriend’s tired muscles. Most of your attention was on the steps searching out what felt like muscles following the doctor’s advice to avoid bone, to rub small circles beside the spine but never on it and to massage the neck one side at a time to avoid causing a panic where Dark or his void might take it as an attack. It was a lot of information but soon you feel Dark slumping over slightly, if you called his name he’d hum at you in response but passed that he was completely putty in your hands. You gave a small giggle doing what you could to continue but honestly you weren’t use to massaging and you were using your thumbs for the most of it and while that was going you the needed pressure it was starting to hurt now and soon you had to stop.

You leaned forward gently pressing your lips to Dark’s neck to say you were done before moving to go curl up on the couch with him. He seemed completely relaxed eyes now closed though his book was still opened the moment seemed perfect to just be close and enjoy each others company.


I really want to be healthy and strong and have super sweet muscles!!! I’ve been exercising well, but there’s a problem. The more I focus on toning, the more obvious my bones are. In other words, working on abs is not a good thing for me because the better my abs get, the more ribs I can count and the more my hip bones jut out! The goal has always been to gain weight as well as muscle, but it seems totally impossible. “Just eat more” is not sufficient advice. My metabolism is killer. I cannot gain weight. That is a big problem, since I’d like to keep exercising and getting stronger, but the whole burning-calories deal is not really a good thing, here.

So here’s the advice I need: should I focus more on weight gain first? Do I need to lessen my exercise regimen until I can put on some pounds? What should I be eating to gain maximum healthy weight? What kind of exercises should I be doing, and how often? So far, I thought I could do a lot of exercise as well as try eating more, but the balance isn’t right. The exercise is just burning the extra calories, and I’m practically losing weight.

Also. I’m about 5'7" and currently 120 pounds. (I’m a girl, if that matters.)  What do you think is a healthy weight to aim for? Where should I be, and how do I get there?

If you know anyone who can answer my questions, pass this on to them! I’ve been dealing with this problem for way too long, and I really want to improve! Please help me out!