Daily Quote

You drown not by falling into a river, but by staying submerged in it.

-Paulo Coelho


Quote of the day

It’s not the daily increase but daily decrease. Hack away at the unessential.

-Bruce Lee

Bulking Up, where to start

There are a lot of articles and advice out there about losing weight and cutting down but what if you have the opposite intentions, bulking up is in my opinion just as difficult if not more.

I have put a few tips below to help out, let me know what you think

1. Eat more

If you want to gain more muscle then you need to up your calorie intake, which means eating more. If you aren’t consuming more calories than you are burning throughout the day, you won’t be able to put on any muscle. Your diet should be made up of nutritious, unprocessed foods that are rich in complex carbs, protein, healthy unsaturated fats, and important nutrients needed for muscle growth, energy production and good health. Steer away from processed, sugary and fatty foods that will only mess with your blood sugar levels and promote fat gain.

2. Increase your protein intake

Protein is essential for providing your body with amino acids, which are vital for building and repairing muscles. Have some good quality protein with each meal and with snacks. Having protein with each meal and with snacks will help increase amino acid levels to optimize muscle growth. Choose healthy, lean protein choices such as lean meat, chicken, eggs, fish, legumes and low-fat dairy foods. Healthy protein-rich snacks include nuts and seeds, quinoa, yoghurt, muesli and protein bars and balls, and hummus with wholegrain crackers.

3. Protein powders are a great way to boost your protein intake

There are lots of different protein powders the market. If you find whey-based protein powders difficult to digest, and you suffer from bloating and gas when you consume them, go for a brown-rice-based protein powder instead, that is still a fantastic protein source without the tummy upset. You don’t need to go overboard with protein either as excessive amounts of protein can put you at risk of putting on fat.

4. Don’t forget to have some complex carbs with each meal

You need carbohydrates for energy, and to fuel your muscles when you train to stimulate muscle growth. Choose complex carbohydrates such as whole grains, brown rice, wholemeal pasta, whole oats, grainy breads and root vegies like sweet potato. These types of carbs will supply you with sustained energy.

5. Eat 5-6 smaller meals

Eating 5-6 smaller means throughout the day ensures that your body is getting a good constant supply of fuel and amino acids to build and repair muscles. Having a protein shake (that also contains some carbohydrates) around 30 to 60 minutes after weight training will help encourage muscle development by upping the production of anabolic hormones. Protein fruit smoothies are another healthy post-workout snack, made with healthy ingredients like low-fat milk, banana, berries, chia seeds, yogurt and protein powder.

With all the above I would also recommend a resistance training program to get those muscles moving.

Strength training can be done at home or in the gym. Common choices include:

  • Body weight. You can do many exercises with little or no equipment. Try pushups, pullups, abdominal crunches and leg squats.
  • Resistance tubing. Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched. You can choose from many types of resistance tubes in nearly any sporting goods store.
  • Free weights. Barbells and dumbbells are classic strength training tools.
  • Weight machines. Most fitness centers offer various resistance machines. You can also invest in weight machines for use at home.

5 stages of change


The 5 Stages of Change Model is a very useful framework that describes the series of stages we go through to change our lifestyle habits. The critical assumption that underpins this model is that behavioral changes do not happen in one step, but through a series of distinct, predicable stages. Just realizing the stage of change you’re in may be helpful for you to succeed.

While this model was originally developed in the 1970’s to better understand how smokers are able to give up their addiction to cigarettes, it has since been used to understand changing just about any type of behavior. For the purposes of this article, eating unhealthy foods, or not exercising are the habits we are trying to change.

1) Precontemplation

People in this stage haven’t even thought about making any change to their habits and don’t recognize that they have a problem. They may be pessimistic about their ability to make change, or even deny the negative effects of their existing lifestyle habits. They pick and choose information that helps confirm their decision not to exercise, or eat better.

It’s difficult to reach, or help people in the precontemplation stage, because as they see it, there is no problem. It may take an emotional trigger, or event of some kind that can snap people out of their denial. It’s highly likely if you are taking the time to read this article, you are not in this stage.

2) Contemplation

During this stage, you are weighing the pros and cons, effort, time, finances etc. and benefits of lifestyle modification. You are contemplating whether it’s something that will be worth it. People can remain in this stage for years without preparing to take the next step forward.

I think setting very powerful, motivating goals and visualising your results can be very helpful for someone in the contemplative stage. If you can identify new ways that making a change will benefit you, the benefits will begin to outweigh the costs. We tend to seek pleasure and avoid pain, so the more pleasure you can envision the more likely you will move on.

3) Preparation

People in the preparation stage have decided to change their negative habits. Congratulations if you’re in this category! You may have just set up an appointment with a personal trainer, nutritionist, or other fitness professional, purchased a fitness program, or started a gym membership.

4) Action

The action stage is the process of changing your lifestyle, whether you are exercising more consistently, or eating healthier. Individuals in this stage are at the greatest risk of relapse, so it’s key to leverage any techniques you can to stay motivated.

5) Maintenance

This is the stage of successful, sustained lifestyle modification. If you have been exercising for years consistently and have developed positive habits into your lifestyle, then you are in the maintenance stage.

A lot of people tend to bounce between the contemplation, preparation and action stages, most people are “yoyo” dieters and exercisers. I think one way to prevent this yoyo effect from happening is to make small changes in your habits that over time create something meaningful.

In addition, yoyo dieters and exercisers should understand that maintaining physical fitness and changing fitness are two totally different paths that require different approaches. It’s not that difficult to maintain a given level of physical fitness just by remaining consistent (unless you are at a very high level). It’s very difficult, however, to prepare and take action to change your body. Our bodies are resistant to change, so trying to change them takes a MASSIVE effort that requires a substantial commitment, both mental and physical. Once you’ve changed your body, you can coast without losing that fitness level. It’s a lot better to cut back on exercise and maintain what you’ve gained then to stop completely. Quitters never win.

I hope these 5 stages of change are a helpful framework for you to reference when you are looking to make some type of change in your life.

Also remember that if you ‘fall off the wagon’ you don’t have to go back to the very beginning. For example if you stall at the action stage go back to the preparation, not as far back as contemplation. There will always be stumbling blocks, mental, physical, environmental etc.. the thing to remember is they stumbling blocks not a stop sign.

So, that concludes my article, but if you have any questions please put them in the comments box and together we can all be the best version of ourselves.

Stay hungry.