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Building muscle, takes work. And just like anything else, the more work and effort you put in, the better the results. Setting goals – and seeing your plan through until the end – is what makes muscle happen. Getting there, though, can be tough if you’ve done it before. Planning to grow is only as good as the plan you make, and the information you receive. Here is a rundown of five keys of nutrition planning to help you grow the muscle you’re after.

#1: Grocery Shop in Advance

Planning to grow means going to the grocery store well in advance of when you want to get started on your ‘get big’ meal plan. Don’t postpone it until tomorrow, or until after your workout when you are starving. Set aside some time on your weekend or one night of the week. Shop around the perimeter of the store where the fresh food is located and purchase only those items that will help you get to your goal. Buy plenty of lean meat, green veggies, root veggies, non-fat dairy, eggs and whole grains like oatmeal and quinoa. Need some help building that list? Check out out The Guy’s Guide To Grocery Shopping.

#2: Plan Your Schedule Around Your Meals

Once you have the food, it’s time to plan out your week of eating. Don’t cook for one meal, cook at least 2-3 days in advance. Make a few servings of chicken, beef, a few cups of rice and cut up fresh veggies for easier preparation. Portion out meals according to where you will be. More than likely you already know when you will work out and how many meetings you have or social events you need to attend. Come prepared – always bring your food with you to work, or eat in advance of meetings or parties you need to attend. For workouts, be sure to bring your pre-workout meal and – at the very minimum – a post-workout shake to hold you over until you get home. It’s important to eat every few hours to ensure muscles have aminos, and energy levels are peaked for workouts. Failing to eat because of your schedule can result in unhealthy food binges later, and can cause those calories to end up being stored in fat instead of being used to fuel your muscles.

#3: Eat More, Eat More Often

One easy rule for eating to get bigger is to simply eat more and eat more often. If you’re a hard gainer, you need to eat about 18 to 20 times your body weight in pounds in calories. That means if you weigh 150 pounds you should be eating about 2700 to 3000 calories per day. Space your meals out between 5 to 7 meals every 2 to 3 hours. Most hard gainers have a high metabolism to begin with, which means you are burning through more energy in the form of food – or even muscle. Feeding your body more ensures you are keeping muscles filled with nutrients needed to ward off muscle catabolism, keeping your body in a state of muscle anabolism (or building).

#4: Count Your Macros

After you determine your calories and figure out how many grams of each macro you should be eating. Aim for at least 1 to 1.5 g of protein per pound of body weight per day, or about 40 to 50%. Carbs and fats can make up the remaining 50 to 60% or 20 to 30% each depending on how your body metabolizes carbs, how much fat you need to lose and how active you are.  Invest in a digital food scale, measuring cups and measuring spoons to weigh and portion your food out. You may think this is a waste of time, but you could be short changing yourself on much-needed calories. Use a fitness app to help you track your food to ensure you’re getting what you need every day, and to act as a daily food journal to track and gauge your results with the types of food and the amounts you have been eating.

#5: Be Consistent in Your Approach

If you want to be sure you’re making gains, you need to be consistent. That means you need to eat wholesome, healthy food every day, and preferably at the same times. Providing your body with the right fuel at consistent times throughout the day guarantees your muscles have what they need to keep building and recovering from the workouts you put them through. If you only follow a healthy meal plan for a few days each week, you can’t expect to get results. Building muscle takes work, and time. If you put in as much effort with your diet as you do with your workouts, your results will come in no time.

The post Eating for Muscle Growth appeared first on FitnessRX for Men.

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By: Lauren Jacobsen
Title: Eating for Muscle Growth
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Published Date: Wed, 19 Aug 2020 14:31:09 +0000

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Mens Health

Failures in Business: The Unseen Stepping Stones to Success

Equally significant is the need for businesses to remain vigilant about broader shifts in both domestic and global markets. Macro factors, whether they’re economic trends, geopolitical events, or emerging global challenges, can have profound ripple effects, impacting even the most niche industries. By staying abreast of these larger market dynamics, businesses can better anticipate risks, adapt to challenges, and capitalize on new opportunities. In an ever-globalizing world, the ability to navigate both the nuances of one’s immediate market and the broader global shifts is what separates thriving enterprises from those that falter.

TACTICAL Takeaway: Stay sharp and monitor your industry’s trends. When things shift, being ahead in understanding consumer habits offers you the flexibility to adjust and succeed. Things can change rapidly and the sooner you have insight into consumer behavior changes, the more opportunities you have to pivot.


Get Comfortable Being Uncomfortable

The sports nutrition industry is an interesting, fast-paced vertical where what’s old can quickly become new again but also what worked yesterday likely won’t work tomorrow.

It might seem counterintuitive, but it’s spot-on. Take creatine as an example. It hit the shelves in the early 1990s and quickly became a hit. Yet, a decade later, its demand had waned. Jump another decade to today, and it’s back more popular than ever.

TACTICAL Takeaway: The key for businesses is knowing when to go all-in on a product and when to ease off, as it’s the ever-changing consumer market that truly drives demand.

Never Rest On Your Laurels

Just because something “has always worked” doesn’t mean it’s going to continue to work (or continue to work as efficiently).

In the dynamic world of business, the saying “never rest on your laurels” holds more truth than ever. What propelled a company to success yesterday might not necessarily be the formula for its tomorrow’s success. Market demands, technological innovations, and consumer preferences are in a perpetual state of evolution. While a particular strategy or product might have been a game-changer at one point, there’s no guarantee that it will remain relevant or effective in the future. This inherent unpredictability underscores the need for adaptability and forward-thinking in any business endeavor.

This reality pushes companies to be proactive, always forecasting and adjusting to the next potential shift. Relying solely on past successes can lull businesses into complacency, risking obsolescence in the face of changing tides.

TACTICAL Takeaway: To remain competitive and relevant, businesses need to cultivate a culture of continuous learning, innovation, and agility. In essence, the past can inform and guide, but it’s the vision and readiness for the future that will determine enduring success.

Embracing The Journey

To any entrepreneur reading this: the road to success is rarely a straight one. At times, it may seem like every decision leads to a dead end. But remember, every misstep is an opportunity to learn, grow, and pivot.

The trials you face in business are not meant to discourage you. Instead, they are meant to shape you, refine your vision, and improve your strategy. As the age-old adage goes, “smooth seas do not make skillful sailors.” It’s the challenges that will arm you with the experience and resilience necessary for long-term success.

So, the next time you face a setback, remember that your next big success could be just around the corner. Embrace failure as a part of the process, learn from your mistakes, and continue pushing forward with a renewed sense of purpose and determination.

Lastly, don’t forget to enjoy the journey. With so much time spent working and navigating challenges, it’s essential to find joy and have fun along the way.


Instagram @aaronsingerman

Instagram @redcon1

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By: Team FitRx
Title: Failures in Business: The Unseen Stepping Stones to Success
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Published Date: Wed, 15 Nov 2023 18:53:06 +0000

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Mens Health

Negativity Is a Losing Mindset

By Marc Lobliner


‘A good coach can change a game. A great coach can change a life.’

I coach my son’s U11 football team. I am just the line coach, but the dudes who coach with me are also in the same mindset as I am.

Positivity wins.

Let’s start off with last weekend’s game.

It’s 0-0, the opening kickoff is a short one and we fall on it.

You can hear our coaches getting our kids fired up and getting the offense ready for play. POSITIVE statements. A lot of “Let’s Go!” and energy.

On the other sideline, you hear the coaches angrily yelling at their players for the execution of the kick.

First play from scrimmage, our line makes every block and opens the outside for our running back to score.

You hear their coaches furiously yelling as we celebrate.

We celebrated and our fullback punched in the extra point.

After the kickoff, our defense held them to four and out. We got the ball again, touchdown. Extra point good.

14-0 in two offensive plays.s

Their coaches were still mad. Angry. Yelling.

We smiled, encouraged our kids, and ended up with a 42-0 mercy-rule win.

Our players are awesome, but not the biggest, not the fastest, not the strongest.

It’s all about culture and what you’re playing for.

We demand a lot of our athletes. Learn your plays, DO YOUR JOB, and we will win.

Every Tuesday after we win, I buy my linemen doughnuts and give them to everyone, telling them that a random lineman (changes weekly) said everyone deserves doughnuts. We don’t punish every mistake with extra running and up-downs. We focus on what we do RIGHT, and not what we do wrong.

The other game one of my linemen got called for a hold. He came off the field expecting to be scolded. I put my arm around him and said, “What happened?” He explained it and then I said, “You’re better than that guy, you don’t need to hold. Show the world how dominant you are!” He didn’t get one call the rest of the game and crushed it.

This is also my management style at work. Managers are usually garbage. You can do 1,000 things right and you mess up once and your manager attacks you.

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Employees typically respond better to positivity, and numerous studies have found that positive reinforcement and a positive work environment can significantly improve employee motivation, performance, and well-being. Here are some reasons why, supported by various studies:

Increased Productivity: According to a study conducted by the University of Warwick, happiness led to a 12% spike in productivity, while unhappy workers were 10% less productive. The research shows that human happiness has large and positive causal effects on productivity.

Better Decision-Making Abilities: Research from the University of Pennsylvania’s Positive Psychology Center found that individuals who were induced to feel positive emotions were better at problem-solving and making decisions than those in a neutral state.

Boosts Creativity: Positive emotions widen attention and allow people to think more broadly and openly. This is discussed in the “broaden-and-build theory” by Barbara Fredrickson, which suggests that positive emotions broaden an individual’s momentary thought-action repertoires.

Enhanced Team Collaboration: A study from MIT’s Human Dynamics Laboratory found that teams that communicate effectively, with members actively reaching out and connecting with all other team members, were more successful. Positive interactions contribute to this dynamic.

Reduced Employee Turnover: According to the Society for Human Resource Management (SHRM), a positive work environment and culture encourages employees to stay longer in their jobs, thus reducing turnover rates. This is KEY at where our staff has mostly been there for 5+ years!

Better Health & Well-being: A study published in the Journal of Applied Psychology found that positive work environments and low job stress are linked to better health outcomes for employees, which in turn can lead to reduced absenteeism and increased productivity.

Increased Engagement: According to Gallup, workers who are engaged and have high well-being are more likely to be attached to their organizations and are more productive.

Enhanced Learning & Flexibility: Research in the field of positive psychology has shown that positive emotions can facilitate adaptive thinking and flexibility in cognitive processing. This helps employees adapt to new situations and learn more effectively.

Higher Levels of Satisfaction: A study by BrightHR found that happiness is a key indicator of job satisfaction. Happy employees are more likely to report high levels of satisfaction with their jobs than those who report low levels of happiness.

Creates a Positive Feedback Loop: A study published in The Journal of Positive Psychology found that experiencing positive emotions leads to higher levels of resilience, which in turn leads to increased positive emotions. This positive feedback loop has a myriad of beneficial effects in the workplace.

How about parenting?

Same thing. PRAISE YOUR CHILD! Make sure they know you love them. While bad behavior should be addressed, be sure to also reward good behavior. Kid had a good day at school? Get him ice cream! Tell him you love him. Say you’re proud of him.

As my mother said, “You catch more flies with honey than with crap.”

And one can’t deny the lifelong impact of a good coach. As the sign in the office says, “A good coach can change a game. A great coach can change a life.”

Be positive and be a winner!

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Instagram @tigerfitness

Instagram @marclobliner

The post Negativity Is a Losing Mindset appeared first on FitnessRX for Men.

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By: Team FitRx
Title: Negativity Is a Losing Mindset
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Published Date: Mon, 13 Nov 2023 19:37:20 +0000

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Panatta Super Rowing Page 1

The post PANATTA SUPER ROWING MACHINE appeared first on FitnessRX for Men.

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By: Team FitRx
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Published Date: Mon, 13 Nov 2023 18:57:30 +0000

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