Is it Better to Workout without Eating Before?

You’ve likely heard countless information about how bad it is to do anything on an empty stomach. However, new results are showing that not eating before you go lifting might be a good thing. I remember hearing about how I had to have some soft of snack before working out. Oftentimes, I would draw strange looks from my workout friends because I was the only one not eating before we lifted. I have always had issues with eating before taking on an activity. I’ve always avoided eating breakfast which I know I shouldn’t do. What is being found about not eating before working out is shocking but makes sense. Researchers have found that not eating before exercising actually helps the amount of fat that you lose.

When you are exercising, your body needs continuous fuel to keep going. I suppose that it makes sense that if your body has no fuel, it would start attacking fat cells. This study found that your metabolism gets a boost from not eating before you workout. I know that this new information sounds weird and will definitely take some time to get used to hearing. The results of this study were found by analyzing what happened to adipose tissue after exercise. The results clearly showed that more adipose tissue was burned off when participants did not have a pre-workout meal.

What the findings mainly were set out to find is if, after eating, the adipose tissue works on breaking down food instead of being beneficial to your exercises. Next, the participants were made to walk around for about an hour after consuming a breakfast high in calories. Blood was taken from the participants during this study in addition to fat samples. The results of this study are going to have a huge impact on the world of nutrition. Of course, you will want to consume something once you are done exercising. Many studies recommend chocolate milk as a great post workout drink. I suppose that I will still continue to not eat before a workout. However, if anyone out there is looking to exclusively gain muscle, they may still want to eat before working out.

It should be said that these results are great for those looking to lose a little extra weight. I don’t know about you but working out on a full stomach just feels weird to me. I am someone with somewhat of a sensitive stomach. When I am feeling nervous or excited, as I often do before entering the gym, eating is the last thing I want to do. I can’t believe it is true but, if this new study is anything to go off of, you do not want to eat before exercising. There are certain conditions where you will have to eat before working out. One comforting thing that this study shows is that fat is attacked more than muscle when exercising without food in your stomach. I was always worried hearing those horror stories from my friends about how not eating robs you of your muscle. I guess if you never ate of course you wouldn’t have muscle. I’m talking more about missing a lunch and fearing you were going to lose all of your muscle, how weird I used to be! I will be ready for my next workout without any food in my hand, thanks to the results of this study.

Two Great and Easy Cheat Meals to Bulk

If there is one season I love it is bulking season. In this post, you will finally have bulking made easy. I don’t have to be as cautious about what I eat. If I eat fast food, I don’t feel the need to guilt trip myself about it. The weather starts to cool down and more layers are being worn, it is time to bulk up. However, many of the bulking recipes I see are low calorie options for clean bulking. What I will be talking all about is getting calories in any way possible. The next time you are at the grocery store, stock up on these easy and cheap ways to bulk up.

Meal 1: Peanut Butter and Jelly Sandwich with Milk
Who knew that what you probably enjoyed in a paper lunch could be part of a bulking routine? You can pair these two wonderful items together. Best of all, you will be getting protein from both the peanut butter and milk. The jelly is there to help out the taste and consistency, as it is basically sugar and grapes. Add two slices of bread for carbohydrates and this meal is a winner for bulking. In addition, you will get about 700 calories with this meal.

Meal 2: Make Ahead Breakfast Sandwiches
For this meal, all you need are a few items. Go to the grocery store and grab eggs, cheese, English muffins, butter, and Canadian bacon. You can prepare your sandwich like you normally would. However, you are going to let the eggs cook in the oven. What I really love about this dish is that you can freeze the sandwiches for later. You’ll only need to spend about thirty minutes getting these sandwiches ready and they will last you for a week or two, depending on how many you make.

Quick note: If you are looking more for supplements than food, I’d recommend watching the video above this text!

Honorable Mention: Mixed Nuts
This food should be a key on anyone’s staple of bulking items. I love having a tin of peanuts to carry around with me. These foods are easy to take with you, high in protein, and won’t leave your hands or fingers sticky. If there is one thing I hate about eating on the go, it is having to wash my hands after eating.

Can Stacks Be Used Before You Workout?

One of the aspects of supplements that I get asked most about would be stacking. Stacking supplements is simply a term used that means to use more than one supplement at once. Yes, there are plenty of supplements that are perfectly fine to stack together before you workout. One way that you can ensure your making safe choices would be to use stacks that one company makes.

preworkout stack 22222While weightlifting, you always want to try and rely on a professional opinion. Sticking with stacks that are made by a company ensures you have products that you know are meant to be taken together. The best preworkout stacks are ones that work together to help you build more muscle. Ingredients that are great for muscle building include but are not limited to creatine, protein, fat, caffeine, and other ingredients. If you can find a stack that has proven ingredients shown to help with attaining better muscle building results, get this stack.

If you are looking to gain muscle, it is vital that you stick to this plan. The biggest enemy of getting real gains is what you tell yourself. Believe that you can be a massive house of muscle and you will get there. Another key factor that I look for when picking out a stack is if I am going to save more money this way. I do have to admit that I can tend to be a cheap person but I am OK with that. Sometimes, you can find that a stack will actually allow you to save a bit of money. I think the reason behind this is because you are buying more supplements in a stack than by purchasing them separately. However, I am not a super smart person enough to know how companies come up with the pricing structures that they do.

One thing that I do know is that a stack is a great way to boost the rate at which you pack on weight. If you are a skinny person that can’t stand ill-fitting clothes, try out a stack that next time you are at the supplement store. Yes, you might find that you pay a little more but you’ll usually get more, when comparing costs of buying each product separately.


Is Only Exercising During the Weekend Helpful?

We’ve all been there, it’s quitting time and we want nothing more than to just go home. Whether it be the stress of a bad day or just the prospect of looking ahead at the upcoming week, life gets tiring. Some who still want to exercise, only do this on the weekends, avoiding all exercise during a work week. Is there any benefit to saving all of your exercise for Saturday and Sunday? One report is showing that, while not optimal, you are taking steps in the right direction by exercising on only the weekends. It seems that the exercise rules that we have had set in stone are being rewritten by new science findings. If you are someone who only exercises during the weekends and are getting jeered for it, you’re still greatly reducing your chance of many diseases. Don’t let someone critique your workout routine, what is crucial is that you are exercising at all, the days you do it don’t matter that much. If it is possible, you should try and workout regularly, through the week as well.

I find that only exercising during the weekend is perfect for those who are just beginning to workout. I would totally understand needing a full work week to let your muscles heal themselves. However, as you find yourself becoming more comfortable with spending in the gym, it shouldn’t be as tough to will yourself to a Monday night gym trip. If you can get yourself to add one or two more workout sessions into your week, you will even further reduce the chance of diseases affecting you. One way to increase the likelihood that you will start to workout during the week is if you bring a work buddy along with you. You would be surprised at how often asking someone to the gym with me has created lifelong relationships with co-workers.


While at the workplace, you know that you to act differently, always being afraid to let your hair down. At the gym, you and your co-worker have more freedom to get to know each other and that is when friendships are formed, not at the water cooler. Listen around the next time you are at lunch, chances are someone is wanting a gym buddy, just like you are. All it takes is asking someone if they want to go with you after work to go and work out. You have no idea how strong a bond that is formed through getting fit together can be with someone. Don’t by shy, the worse you will ever get told is a no to your question, no big deal! If you don’t know anyone who needs to go the gym, try and spot the co-workers that you can tell exercise. If they deny going to a gym, at the very least, you have still paid them a nice compliment. One aspect of getting all of your exercise during the weekend that I don’t like, I wanted to talk more about. The first reason why only exercising on Saturday and Sunday isn’t the best is because you stand a high risk of overexertion. Exerting yourself too much can lead to exhaustion and dehydration, two of the most common ailments from over training. If you absolutely must exercise on only the weekends, pace yourself and don’t work one area of your body for a prolonged amount of time.

Dirty Vs Clean Bulking: What’s the Difference?

For anyone who wants to take their fitness to another planet, there will have to be some changes that need to be. At a certain point, especially for beginners, you can pretty much eat whatever you want. However, that horrid diet of chips and cookies can only take you so far, right? Well, this is where things get a bit tricky, as there are two different approaches that you can take to gaining weight, the clean or dirty bulk. Let’s start with the goody two shoes method of gaining weight, the clean bulk. For those are wanting to step it up and start packing on some extra weight, the clean bulkers are all about tracking every calorie that comes their way, not that there is anything wrong with that! Vegetables and lean meats are going to be a staple of clean bulking. With both schools of gaining weight, protein shakes are encouraged, as there isn’t anything the matter with rounding out what you need, nutrition-wise, with some protein powder.

The goal of a properly planned clean bulk will be to gain the maximum amount of muscle, with minimal fat gains. To do this effectively, you say wave goodbye to the junk food right now. Sure, a clean bulk is a tougher approach to bulk up but you won’t have to worry about having your stomach grow a little, in the process. For the dirty bulkers, there really aren’t too many rules that their diet plan has to follow, it is, essentially, anything goes. I prefer the dirty bulk because I would much rather sweat a little extra while working out, if it means that I can have the freedom to eat what I want.

What can I say? I might be a little weak willed when it comes to my food. You don’t want to get too out of control with a dirty bulk, just know that you have a little more freedom. Fast food and combo meals await you, as do pizzas and other unhealthy options, which make for a perfect dirty bulk. What I’ve noticed, is that about three weeks into my bulking, I start to notice that my shirts fit a little smaller in the stomach area, so you might need to aside some money for bigger shirts, it’s not a good feeling. The bright side to gaining a little extra stomach fat is that your muscles are going to be nourished, which will make them grow just like everything else. Usually, the dirty bulk is the easiest one for beginning lifters to stick with, I feel that there is always time to tighten up the rules and that can come later. What is crucial to any bulking plan is that you don’t skimp out on your training. Trust me, I’ve seen what happens when someone think that they can just eat their way to strength and muscle, without actually doing any hard work, it isn’t pleasant. Plus, overdoing it in the eating department, without enough calories burned to back it up and you could be saddled with more fat than you bargained up for. One thing that I will tell you is that it isn’t as easy to start really bulking up, as you might think. Hearing that you can eat basically whatever you want sounds nice but once the stomach starts feeling full, that’s a surefire way to end a bulking regimen. The key is to effective bulking is to eat more small meals, rather than gorging out on food at dinnertime.

Not Breaking Your New Year’s Resolution

We are just a few days away from the clock striking midnight and creating our very own resolution. Unfortunately, many will make their vow to do what it takes to transform their life, only to find that they end up falling short. A large percentage of resolutions will never be met but that doesn’t mean that one of those unlucky people will be you. I wanted to guide you, as I have made these same resolutions in the past. I make mistakes like everyone else and there were some years I followed my resolutions but not before many years of breaking that same promise, most of the time within weeks. With that in mind, what were the differences that allowed me to stick with my plan? I truly believe that what a big part of helping me to complete my resolutions would be the people that I had surrounded myself with.

Now, I wouldn’t say that the people in my life were the sole reason that I was able to start finally sticking to some of my goals but they really did help push me through some bad days. If you have a person or two in your life who thinks that everything is lame or there is always a reason not to do something, consider having a talk with them. I never advise anyone to just cut ties with a person in their life, perhaps telling them about how negative they are being to you could help them to snap out of it. Sometimes, people don’t mean to intentionally make light of serious events in your life, they just don’t know how to act sometimes. I had known one of the rudest people at an old job and he became a very close friend of mine but why would I want to be so close to such a rude guy?

To help explain the confusion, it turns out that the guy I was talking about used his sense of humor to cope with feeling like the odd man out. Once I got to know this wisecracking guy, who everyone avoided, I found out that he was very sweet and caring. As for what kept me steadily ready to meet and exceed my goals was positive reinforcement.

If I could go through the first two weeks of sticking to my weightlifting, I would purchase myself a small gift. Let’s just say that, the first year I actually kept up with the resolution that I made, I had amassed quite a little video game collection, towards the end of the year. If there is a hobby that you have and you are meeting your goals, don’t be afraid to reward yourself, it can really help keep you on the right track. Furthermore, always having a clear picture of what enables you to change how you are living. 2017 is coming up extremely fast, so I hope that you have your resolution all planned out. Remember that it could take a few months before you start seeing your hard work pay off and that is common. Never accept slow progress as failure, each workout that you complete only brings you that much closer to the end result, which is a new you! With any luck, you will be preparing a new and improved resolution to roll into 2018!