7 Mistakes You Are Making When Trying To Build Muscle

7 Mistakes You Are Making When Trying To Build Muscle

Are you guilty?

Mistake #1) Not setting written, specific, measurable goals.

Bad goal: "I want to gain more muscle."  

Better goal: "I want to gain 9 pounds." 

Best goal: "I want to gain 9 pounds of lean muscle by May 31, 2019." 

Mistake #2) Being terrified of "losing your abs". 

 

Listen, you won't gain 20 pounds of fat overnight. If you take a shower every day then you'll know if you are starting to gain fat. But with the right nutrition and workout plan, you'll have no problem keeping your abs while you gain muscle.

Mistake #3) Not getting stronger.

 

As Alwyn Cosgrove says, "If you focus on performance, your physique will improve". This goes for fat loss (through intervals), and muscle building (through strength).   

Mistake #4) Avoiding carbohydrates. 

 

I know, you don't want to lose your abs, and everyone at the gym and all your favorite magazines are talking about how bad carbs are for you...but as Jason Ferruggia says, "You can't build muscle without carbs." 

 

Again, you won't lose your abs overnight. Eat the right carbohydrates, such as oats, yams, potatoes (with skin), and fruit, and you'll get the carbs you need without losing the abs you love. 

Time your carbs around your workout times to get an even better benefit!

Mistake #5) Skipping meals.

 

When I was a kid, I read all the bodybuilder magazines, and I remember Jay Cutler, one of the greatest bodybuilders of the modern era, saying, "I'll miss a workout, but I will NEVER miss a meal." 

 

Your body needs fuel to grow and repair. Take your muscle-building nutrition as seriously as you take your fat loss nutrition.

Stop depriving yourself, slowing metabolism, and ruining your hormone levels!

 

Mistake #6) Switching programs frequently.

 

That works for getting good at a lot of things, but it's not the best way to build muscle. You need to follow a program that causes muscle growth and adaptation over 4 weeks and then changes. 

 

Stick with any program for at least 4-6 weeks. Women tend to take 6-8!

 

Mistake #7) Trying to do it all ALONE without support.

 

Listen, just like with fat loss, you need a support community or partner to hold you accountable, keep you focused, and provide immediate answers when you're stuck. 

 

Choose the right people. As personal development legend Jim Rohn said, "You are the average of the five people you spend the most time with."

 

So if you hang around skinny or overweight people that are negative, eat poorly, and don't go to the gym, your odds of success are low. Fortunately, you can get support and accountability on the Internet. 

If you are ready to stop making one - or more - of these mistakes, and you want to gain muscle while keeping off the fat you can join me on playbook and start getting the RIGHT coaching and results without bogus claims and equipment. All you need is some space and hard work!

Now, go rock out your Thursday Friends! Click here to start training with me FREE!

Until next time, 

Coach Mikey

Tuesdays WORSE than Mondays? You tell me....

How was everyone's TUESDAY?!

I don't know, but more often than not....I get the feeling that many people start dreading Tuesdays more than Mondays, LOL.

Why?

I am not sure. But I see MASSIVE dips in attendance at the gym, a HUGE fall off at stores when I'm grocery shopping....and overall...people just seem CRABBY on Tuesdays!

I guess this ice/snow layover still isn't helping. It's tough to do anything outside. Brea I swear runs out super excited then steps into the hard snow and her ears go back because it hurts her paws! 

Then you drive around town and get your cars trashed from the salt and snow still on the roads....ugh...Tuesday problems I guess, haha....

But I can add some sun to your day!

I wasn't sure if you guys knew about the news of me getting LIVE on Playbook now?!?!

You See...My Goal Now is To Help MORE Americans!!!!

I know so many of my local clients have a tough time ALWAYS getting into the gym and making time to workout....

LIFE is hard! And fitting in time to train can be too which is why I have come up with a solution to getting you the bodies you want with a few effective training principles and workouts! 

I have been known as the "master of space" ....there were times I had 40-50 people to train in less than 2000 square feet! Talk about being smacked like sardines!

So I became GREAT at adapting ....and creating workouts!

So much in fact, that my workouts became better and better and now are at an ALL TIME HIGH of effectiveness....

Getting people results left and right...

SO I was given the opportunity to help EVERYONE in the United States with this problem and lucky for you, I know I can relate and help!

I've been there!

I know what it is like to have no time and space! So you can now train with me exclusively and get workouts that you can do in the comfort of your OWN HOME on YOUR TIME and get full coaching by me!

Hell, you can even try it out a week for FREE!

And if you like it....a simple $.27 a day is ALL you need!

So if you are ready to take your training to another level, get coaching and awesome workouts that can be done in no time with no space...

Subscribe​ to me today! Just follow this link​ and give it a go! 

I wouldn't try to sell you on something I don't believe in...

Which is why it's free to try! And then once you see and know how I operate and can help, I know you will become friends with me!

So.....

What are you waiting for? Shredded bodies are MADE IN THE WINTER!

Its go time, baby!

Start with where you are, with what you have....because what you have is PLENTY!

Until I see you on Playbook....

Kickass on this Tuesday!

Coach Mikey

Train With ME on Playbook!

TRAIN HERE WITH ME!

Cozy Storm Day Thoughts

How is your weekend going? Shocked about the "no snow?!"😂

As we got underway with our Saturday, the mind got churning on a few thoughts.... of course, I have to share.

It's been a while since I have been on blogger, so back at it with full force and a sudden urge to change the way some of us Americans think about health and fitness.

Some of you may have set goals for 2019....

Some may have already failed and given up on them....

Some may have used your mind to convince yourself that it is OKAY to be happy with where you are.

To me, that's a load of WASH.

It's like saying, you're OKAY being overweight and unhappy because you don't have the self control to eat healthy OR take time to research and prepare a successful outline to keep you on track and accountable.

Look, I know we all got jobs, busy lives, and responsibilities that don't include our health....but if you are putting it off as an excuse to NOT reach your fitness goals in 2019...you are just living the same ol' song and dance that you do every year.

Let's go down the road of some of your thoughts in your head...

1) You don't like veggies....

----- Grow up, you are not a kid anymore. Eat the rainbow in fruits and veggies. There are HUNDREDS out there you can try with thousands of different prep methods. Do some simple googling and do it.

2) You dont have time to make a healthy breakfast.....

----- So you are telling me you dont have time to get up 10 minutes earlier to scramble a couple eggs and stick a piece of Ezekiel bread in the toaster.....give me a break.

3) You don't like "healthy" foods.....

---- Man up, there are MILLIONS of recipes out there for dished that make sense for even those addicted to fast food. Do a simple google and make a recipe build on natural foods. Stop kidding yourself and being lazy thinking frozen food is the only route.

4) I sleep BAD so I can't workout in the AM.

----- Most likely you are staying up WAY later than you need to, watching mindless TV and shows that you do NOT need to be watching. You can get the rest you need and cut the social media trends that so often tear us apart as individuals.

5) You dont have time to get to the gym....

----- Stop kidding yourself. Do the math, even if you work the ABOVE average 50 hours a week, considering you sleep 7 that still gives you 69 hours during the week to workout. Ill even add in 2 hours a day for family time and your still at 54.....want me to keep going? MAKE time for what's important.

I can go on and on, but I thought this could be a good way to spark some of you who decided to doze off on those New Year goals before the 3rd week even is over of 2019.

If you want to make a change in your life you have to get up and make it happen. No one will do it for you. Waiting for the "time to be right" is like saying you will NEVER do it.

Just always remember....

TIME ....

Is always AGAINST YOU.

What are you waiting for?

Another excuse?

Be an action taker in 2019. Start now, take the step with me and all the Over-Achievers in Chambersburg as we change our lives and our bodies!

Our brand new FIT 3D scanner is shedding LIGHT to exactly where many of us stand....call it eye opening, sure....but I think personally....it has sparked some serious PUSH to ALL my members, and even my staff....to get their shit together.

It's go time!

If you are ready to change, and ready to take action in 2019, message me! You are NEVER too far gone or never too out of shape to start. It's a simple choice you must make for yourself....and I would love to be the one to help you.

Now, back to the "snow that never came" day that is upon us 😂

PS---- I AM GOING LIVE on playbook MONDAY so you can now train with me FROM ANYWHERE in the United States!

All About Protein ( what you didnt know )

And as we enter the spring season, this becomes more of a problem as we’re surrounded by temptations practically everywhere: the office, home, dinner parties etc… Grill season can always be tough...vacations too!  I mean, why not put the grill to a HEALTHY use though(mine lovessssss salmon hehe)  Sure, many of these foods are pleasing to the taste buds… However, in the end they just let you down…  Because these seemingly innocent indulgences can really add up and….  …. Quickly lead to an annoyingly pudgy waistline, inconvenient sugar crashes (aka low energy), and a host of long term health problems …  This can really hold you back from achieving the results you desire, causing you to be frustrated with yourself and feel bad about it…  However, you may not be the one to blame…  Because those uncontrollable cravings may not be your fault at all….  They may be caused by not simply eating enough of the satiating nutrient, Protein. You see, numerous studies have shown that eating enough quality protein to be vital for:  -    Lean muscle for both men and women -    Natural repair of tissue as you age   -    Immunity and Cardiovascular health   -    AND … keeping you satiated longer and killing those cravings (More on this in a moment)  Now the United States Department of Agriculture estimates that the majority of people’s diets are only made up of a meager 17% of protein… the rest being in processed carbs and fats.  (Note: This is like eating one portion of protein a day) However, a recent study from the University of Washington School of Medicine showed that when people increased their protein intake from 15% to 30% of their daily eating, they saw a significant reduction in food cravings followed by an increase of weight loss.  Why is that?  Because when you eat the right protein (I’ll give you my top recommendations in a moment), it accomplishes Three primary hormonal functions…  1) Big Release of the “Satiety Hormone”, Peptide YY:  It all starts with Peptide YY. It is one of the hormones responsible for letting your brain know that you’re full both directly and indirectly (I explain why below). And when you eat protein, a significant amount of Peptide YY is released, helping you feel full.  Now compare that with the low levels of Peptide YY that are released as a result of eating carbohydrates, and it is no wonder why carbs never really “fill you up” like protein does.  (Side Note: healthy fats come in at second place for Peptide YY release. That’s why the ideal meal for making you full and energized is a combination of fat and protein)  2) Leptin Sensitivity Promotion (even more satiety): Leptin is another “fullness hormone” because when your body is sensitive to its presence, it acts as an appetite-suppressing signal to your brain. It also acts a metabolism regulator. And Peptide YY has been shown to improve Leptin Sensitivity.  So not only are you increasing levels of Peptide YY when you eat more protein, you’re also helping with Leptin Sensivity, having a multiplied effect on signaling that you’re full to your brain.  3) Suppression of Ghrelin Hormone (less hunger): Ghrelin is known as the “Hunger Hormone”, responsible for all those annoying hunger pangs you get.  Simply put, the more ghrelin secreted in your body, the hungrier you’ll be, and more likely to overeat and even indulge in things you know you probably shouldn’t.  However, recent studies have suggested that high protein intake can in fact help suppress levels of ghrelin, helping satiety even more.  Want to end those DREAM KILLING CRAVINGS forever?  Having all of these 3 hormonal components working in your favor is the best situation to be in.  And clean, quality sources of protein, apart from being very tasty, can help accomplish all of the above.  Now what does all of this mean for you?  It is also one of the most commonly agreed on elements of a successful weight loss plan.  Want to avoid the sugar cravings of all the sweet treats that will be tempting you this summer?  Focus on the quality protein sources and keep yourself full and satiated.  My Top Protein Sources  A few of my go-to quality sources of protein are Grass –Fed Beef, Turkey, Pork, Lamb, cage free range poultry, and FISH (salmon is my favorite).  (Side Note: Fat comes in second place for having plenty of satiating Peptide YY, so don’t shy away from quality meats with clean fat on them)    The key is the quality of the protein, usually animal sources.  This also means be more wary of animals that were industrially farmed and grain fed. The reason is because they tend to be unhealthy and their nutrient content is skewed to be loaded with highly inflammatory Omega 6 fatty acids.   (go for leaner cuts of industrial meat)  Now my response to those who think too much is a bad thing... Don’t worry about it.  If you’re eating a variety of nutrient dense foods, you’ve got nothing to fear.  Eat as much QUALITY sources of protein as you want.  Your body will naturally stop you from consuming too much protein.  Now I should add that because of how satisfying and filling it is, eating too much protein is a hard thing to do.  And over the years, I’ve found that most people don’t eat enough protein….  Not eating enough is more of the problem. Are you getting enough quality protein in your diet?  So if you think you are constantly craving food and sweets....ADD protein and watch your waistline shrink! Have a great weekend!  Coach Mikey PS --> Don't forget that protein shakes are also a great way to add to your diet as well! Just MAKE sure you choose a QUALITY protein. The kinds we have at OAF are clean and grass-fed all natural! :)

Are You Sticking To Your New Year Resolutions? 💪🏽 🍪

Well...that magic time is finally here...3 weeks into the New Year! How are you guys holding up on your resolutions?

Did you know over 89% of the population falls off the wagon by this point? 

Crazy, right?

I can see how...I mean everywhere I go we are trapped with food sabotages and evil tricks and claims to get you to fold on your diets and training!

Even yesterday, I was in Panera Bread to get work done and all I wanted was my coffee...

But you walk in and see THIS:

It's no wonder our society is overweight and unable to stick to a "healthy" lifestyle. We can only handle so much temptation right?

I had a client even post this picture to his timeline yesterday, and I know about 90% of you can relate!

Too funny, but so true! You start off your day saying, "OK MIKE, I AM READY...TIME TO ROCK TODAY."

You hit the gym, get a productive work morning under your belt, head to lunch and grab a chicken salad or down a protein shake at your desk....

Have a snack of some nuts and almond butter then dinner hits and you eat your normal meat and veggies with a small side of starch...

THEN....

Your favorite episode of CSI comes on, and you see the dominos commercials taunting you, toying with you, and next its Dunkin Donuts and their new releases...

Then finally, you hit the kitchen intending to eat something healthy.....but the pre-disposed images of the commercials paired with the perfectly shaped bag of Doritos in the cupboard just CALLS your name, you have one, then two, then next thing you know half the bag is gone and your onto the SWEET side of things with chocolate covered almonds you have left over from Christmas!

YIKES!

What was thought to be such a "perfect" day ends up being a caloric bomb of over 4,000 daily calories.

You wake up the next morning....

UPSET.

FRUSTRATED.

"WHY DID I DO THAT"

"I'M EMAILING MIKE AND TELLING HIM IM NOT GETTING RESULTS...HE NEEDS TO KNOW!! :) :) :) :) "  =====>>>> This is true! HAHA

But, you give it a day or two and let the frustration ease, and you get back on top, repeating the vicious cycle that never ends well and getting you where you want!

What do you do? 

So many members ask me personally how I stay so strong, so strict, so dialed into fitness and nutrition....

And I am going to be perfectly honest with you....It's NOT easy. 

Never is. It's a daily struggle that everyone has, but I am going to share with you a few things that I think about that keeps me focused:

1) Never beat yourself up for failing. Everyone does, everyone cheats, everyone has bad days. The ones who achieve greatness are those who GET RIGHT BACK UP and back on track. Don't let one night of bad decisions and a tub of ice cream let you take weeks off from the gym and your diet. It's minor damage that can be dealt with. Just move on and have a perfect "next" meal, or even try fasting.

2) Think about the HARD WORK you put in! Yes, this is #1 on my list. I BUST MY A** in the gym, and most of you know that....so why throw it all away for a 5 second gratification of a piece of pizza in my mouth or french fries while downing beers on a friday night. There is no need, and I just tell myself...."Mike, really, you had a great workout today why let a couple bad choices negate all that hard work." ---> If you want a bad meal, plan it and savor it and be done. Don't just think every night you can eat whatever. 

3) You're spouse....this is big! Of course I want Meggy to think I am attractive! Of course I want her to "want me" :) ....but this is just the tip of the iceberg! You want to have a healthy relationship with your loved ones, where they always take that "second glance" when you are undressing at night or getting out of the shower. Everyone wants to look good naked! So why go bail on your fitness and nutrition only to have to work twice as hard to get back. 

4) PRODUCTIVITY. This one is also HUGE. How do you feel after you eat a burger and fries and wrap up with a milkshake? Good? Productive? Ready to put on that suit and tie and get lots of work done? I just don't feel very classy and professional after I eat junk! When you eat clean, you feel clean, and you feel energized and productive! Why feel sluggish and lethargic? 

5) Your goals....goals are important right? If you don't have them set, you wont have anything to train towards to push for! Having a goal or milestone is something to look forward to that will have you train with a purpose! Tracking your mood when you eat is a great way to identify the source of your binges, and you’ll be able to build some powerful routines and possibly overcome binge eating.

I hope these tips help you with your resolutions and give you that push to keep going! It takes 21 days to create a habit, and another 21 to start seeing results. Don't give up! Keep pushing!

PS ---> I can also remind you of the BEST way to eliminate the snack and over-eating....

KEEP IT OUT OF THE HOUSE! 😜

I believe in you!

Have a wonderful weekend!

Coach Mikey