HOW TO BREAK A BULKING PLATEAU

❗️Everyone who has ever worked out has been through a plateau. It can be stressful and it’s one of the things that makes people think they aren’t capable of more, which then leads them to stop trying.

✅To help you avoid this problem, we put together a small & simple list that will help you break that plateau so you can get back on track with consistently gaining muscle!

1)Increase your calories slightly (100-200 calories): increasing your calories is a MUST if you want to gain weight so it’s important to raise them whenever your weight is stalling. Why not eat all the food in the world to break the plateau? It’s proven that when eating in too big of a surplus, your body packs on more fat than muscle because you aren’t used to the excess calories. By slowly increasing your caloric intake, you give your body a chance to utilize what you’re ingesting. We realize that some people have extremely high metabolisms and you probably won’t put on too much fat from a huge surplus. However, we still recommend increasing in small increments for overall health so you aren’t feeling bloated, fatigued, etc.

2)Track your calories and macros: if you aren’t tracking, there’s no way for you to know what’s working and what’s not working!

3)Weight yourself routinely: This relates to the point above. If you don’t know your numbers then you’re most likely not going to know what you need to adjust

4)Stay patient: too many people get discouraged too quickly and actually give up right before they are about to see huge results. Your body won’t change overnight! So stay consistent, and watch all the results you’ll receive over time

This can be really tough sometimes, but relax! Enjoy the process and use this as an opportunity to learn more about your body

Tag a friend who needs to gain some size!

5 Reasons You’re Not Getting Results

Weight loss is often a frustrating pursuit, eluding even those who eat healthy and exercise. So what gives? Why won’t the scale budge even as you put out tremendous effort?

Read on for the 5 reasons that most fitness and health food lovers don’t lose the pounds that they want to…

1. Not Enough Sleep

The body needs adequate sleep to support weight loss because of hormone levels. While you sleep your cortisol levels decline while your growth hormone levels increase. This balance is essential for fat loss to occur.

Skipping on Zzzz’s will throw your hormones into fat storing mode, while simultaneously causing you to feel hungrier and encouraging you to eat more calories.

2. Eating TOO MUCH Healthy Food

Yes, my friend, there is such a thing as TOO MUCH healthy food. Calories are Calories, eat more than your body burns and the extra pounds will add up.

Control your portions, even of healthy foods, in order to make strides in your body transformation journey.

3. Not Enough Water

Dehydration is perilous for fat loss. Not only does water serve as an appetite suppressant to fill your stomach and prevent you from overeating, thirst is often mistaken for hunger pains, leading to extra calories consumed and stored as fat.

4. Eating Out Too Much

Restaurant food is created with consumer satisfaction in mind, and this means adding fats and sugars and salt to many of the menu items in order to produce the tastiest food possible. There is simply no way around it, that’s why Mona and I never eat out.

5. Not Enough Protein or Fiber

Protein and fiber are the golden tickets to fat loss. Consciously plan your meals around a base of protein and fiber, and then add in just enough complex carbs and healthy fats to keep it well rounded. Save the bulk of sugar and fat consumption for cheat meals.

Veg Protein Powder

“Vegetarian Protein Powders!

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When looking for a vegetarian protein powder, you want to look for hemp, pea or brown rice protein. Brown rice protein is typically a protein in which many individuals can handle even those who deal with leaky gut and are very sensitive to many food items. Pea protein is also great for those who experience several allergies. In order to make brown rice protein a complete protein, it’s best to pair it up with hemp or pea protein. If you are someone who deals with inflammation, it’s very important to stick to a high quality vegan protein to help reduce symptoms.

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Protein shakes can be beneficial as it is a quick and easy way to get your protein in, it can help with recovery and it can lead to increases in both strength and muscle mass.

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It’s important to know that protein powders are a supplement. Choosing whole foods is always best as most protein powders are highly processed and can create acidify in your body. It’s important to read labels, and chose a protein that has no artificial sweeteners, GMOS, or other toxins.

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How To Reduce The Joint Pain?

Do you experience pain in your joints?

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Joint pain can be due to aging, overuse of joints, a sedentary lifestyle, inflammation (due to a poor diet) and sleep deprivation.

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1️⃣ Try eating more foods that contain omega 3’s! Omega 3 can reduce any current inflammation that you have and slow down the body’s reaction to inflammation. Processed/sugary foods do the opposition; they activate cytokines, which lead to inflammation.

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2️⃣ Exercise – When you move, you get blood flowing to your joints which helps to strengthen surrounding muscles.

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3️⃣ Add turmeric to your diet! Tumeric has curcumin which is an anti-inflammatory food. Adding turmeric on top of my salads or on top of eggs has been my go to lately.

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The Best Workouts To Burn Fat!

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Although your diet is number one when it comes to whether you will lose or gain weight, by following certain exercise protocols, you will be able to burn fat more efficiently.

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Here are some tips:

1️⃣ Strategize your workout plan by combining exercises.

By choosing to complete exercises back to back that are of DIFFERENT muscles (ex quads and back), your body has to make the switch quick and get blood flowing from one part of the body to the other. Having to move blood from one part of the body to another requires work which not only keeps your heart rate up but it will be very beneficial for your metabolism.

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2️⃣ Add daily walks!

Of course you expend more energy and calories doing an intense HIIT cardio session but if you are in a caloric deficit and already training at high intensities, your body is already under a lot of stress. Doing TOO much isn’t always the best option as this is most likely going to produce excess cortisol. Walking is considered to be easy on the joints, and since walking is a parsympathetic activity, it will actually help you to relax and de stress.

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3️⃣ Include EMOM workouts! (every minute on the minute)

You will pair an upper body movement with a lower body movement. Every minute begins a new set. On odd minutes, you will do one exercise and on the even minutes you will do another exercise. For an example:

START your stop watch & perform 4 reps deadlifts

At minute 1 – 4 reps OH shoulder press

At minute 2 – 4 reps deadlift

At minute 3 – 4 reps OH shoulder press

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Any type of movement is better than no movement at all but if your goal is to maintain your muscle mass while losing fat.