Building Muscle, Fitness & Business w/ Bryan Parady

As discussed in Episode 19 of the Wise Eats Podcast:

Back in 2009, I was 270lbs and decided to improve my health.

Over the course of the next year, I lost 90lbs and changed my life forever.

The only thing was, now I was just skinny with disordered eating patterns and problem drinking.

Took many years to get here but I did it! And you can do it too!

I was lighter and somewhat healthier, but sick all the time and feeling miserable.

It wasn’t until I improved my nutrition and developed a consistent weight training program that I began to optimize my health and finally get the athletic body I wanted.

Today, not only do I maintain a healthy weight, but I’m in great physical shape also.

So, what I’m trying to get at here is that I went from being big and fat, to sick and skinny, to athletic and fit.

I suppose you could say that I went from skin and bones….to….bulk.

Our guest in Episode 19 was Bryan Parady, creator of BonesToBulk.com. He has an incredible story of going from “skin and bones” to muscular and fit, just like I did. We dish up exactly what inspired him to take control of his health and eventually launch Bones to Bulk along with plenty of other diet/fitness tips!

How Bryan Became Passionate About Health & Fitness

Bryan: “I was about 21 years old and not into fitness or health at all. I weighed 118 pounds. I was a tiny dude and somebody recommended I watch the Rocky movies. I’d never seen them and so I watched and absolutely loved them. I think I binged them all in one week. By the time I was done watching I was like I want to be buff. I want to look like Sylvester Stallone. So, the very next day, I went out to a sporting goods store, bought a bench and some weights and set it up in my house and just went at it!”

“I did every single thing wrong you can imagine from lifting to nutrition to everything. I just had no clue what I was doing. It was probably about six months in where I had been consecutively lifting four or five days a week and saw just absolutely no progress. That’s when it kind of came to a head. I was like okay I can either stop and figure out what in the world I’m doing or I can give up and so I was like let’s go all in let’s try to figure this out. That’s when I really started researching and getting into the nutrition side and how to properly lift and it was from that point that I began to start seeing change over the long term”.

Personal Training Experience

Bryan has been personal training for about 4 years and initially got into it because it’s something he loves and wanted to get credentials behind his name. He’s coached around 50 clients one-on-one and countless more through group settings. He offers personalized coaching and regimens on his website, BonestoBulk.com.

Check out the Bones to Bulk podcast! Highly recommended!

Biggest Mistake Among Fitness Clients?

Nutrition is by far the biggest mistake, especially when you’re trying to gain muscle. There’s a lot of misinformation in the weight loss realm, as well, but especially in muscle building. Most people think you just need to start drinking more protein shakes and get in the gym and that’s simply not enough.

Advice for Aspiring Personal Trainers?

Bryan: “Go into it open-minded and ready to learn everything you can. Usually, the agencies provide really good study material as far as getting certified and passing the exam. From there, it’s really a matter of taking what you know personally and applying it. It’s not so much having a lot of the head knowledge as having that personal touch. You know what you’ve been through and that’s really gonna draw people to you. You can google just about anything out there but having someone who’s actually lived the journey and walked through what you’re trying to teach others that adds so much. So, really dive into that aspect of it and offer yourself because people are gonna be drawn to your story and your personality and what you have to offer”.

Advice for Muscle-Building Beginners?

A common misconception I see is that to build muscle you just need to eat as many calories as possible regardless of the source. I used to have a bad sweet tooth and would just eat sleeves of Oreos at a time. Trying to break the mindset of “dirty bulking” is what I find most often with beginners. It’s not about just how much you eat but you’ve got to be eating the right things along with the right quantities.

Advice for Intermediate/Advanced?

Once you’ve lifted for a while your muscle building progress begins to slow a bit. Similar with weight loss. Learning how to figure out those fine tweaks to continue making progress is what I do most often with intermediate to advanced weight lifters. It ends up being small things like adding extra healthy snacks, focusing more on form, and slowing down on repetitions to increase time under tension.

One way to accomplish this is known as the squeeze method. This is where you squeeze the weights as hard as possible to increase blood flow and increase the muscle stretch. As we get more advanced, we focus too much on numbers and hitting a new personal record. Sometimes it’s better to lower the weight and pump out 10 really good, slow form reps.

Your Current Training Regimen?

Bryan: “I’m currently doing a push-pull leg split. So, I do six days a week push-pull-legs push-pull-legs and I vary my exercises from the first half of the week to the last half. Some exercises stay the same and some I switch up. I found it to be really good overall and it’s hitting all your muscle groups twice a week which makes a huge difference. It’s early on but so far I’ve really likes the results I’ve gotten from it”.

Your Current Fitness Goals?

2019 was rough. I suffered a pulled bicep tendon and then got really sick toward the end of the year. This year, I want to focus more on my overall health, avoid injury, and re-build my strength. I think listening to my body will make a huge difference. Being really in tune with each workout and how my body feels and responds.

What is Your WHY for Bones to Bulk?

I want to be a good example to my audience and represent what I preach. I also want to be a good example to my two daughters (seven and three years old). I have a home gym that I work out in and sometimes they’ll come out there to lift dumbbells and I’ll show them some things. My older daughter is already very conscious of what she eats, so, I want to be a good example to them and try not to force anything because it’s important for them to make their own decisions at this age. Also, I always say that I want to be one of those 80 year old guys who’s still crushing it in the gym.

Balancing Work, Family & Passion for Fitness

Balancing Work, Family, Passion

Strict time management and team work with my wife are crucial! We both work full-time and take care of the kids. Physical health is important to both of us which is critical to be able to handle the load. Each week, we have a meeting where we discuss everything we have going on for the week and plan it out. Then, usually on Saturday nights, we put the kids to bed and go to town working on our businesses. We find that time to be more rewarding than going out or watching Netflix.

Daily Routine?

Bryan and his wife

My day usually starts at 4am. We’re not always perfect with that! My wife goes to the gym while I spend some time reading and working on personal development. If that’s not done first thing in the morning it’s not going to happen. As soon as she gets home, I leave for work. I come home from work then hit the gym with the kids. Home from gym, have dinner, family time, work on our businesses, then go to bed pretty early.

A Normal Diet Day for You?

Who does that?

It’s a little different right now because I decided to go vegan for the month of January! But here is a typical day:

Breakfast: Oatmeal or granola with some fruit like a banana. Mid-morning I’ll have some berries and tree nuts.

Lunch: Pasta, chicken, homemade tomato sauce made with olive oil. Lunches are usually pretty calorie heavy. One of my favorite pastas is made out of soy beans which adds extra protein.

Snack: This varies quite a bit. Sometimes a protein bar or sometimes dates with peanut butter spread on them.

Post-Workout: Protein Shake.

Dinner: Lots of variety here. We do lots of stir fries. Chicken and veggies over rice or quinoa. We love to do turkey chili. Also tacos with beans, corn, chicken, or turkey with whole wheat tortillas and lots of veggies.

Snack: Toast with peanut butter and banana slices or a protein shake.

Quick Bites!

Biggest Factor Holding You Back from Getting Healthy?: My mindset. Lots of self-doubt and self-esteem issues.

Favorite Exercise Routine or Program?: Push-Pull Split and Chest/Triceps Day.

Favorite Specific Lift?: Bench Press or Standing Overhead Press

Favorite Healthy Recipe?: A chicken-pasta-hummus recipe:

  • Cook spaghetti and chicken separately. Have those ready to go.
  • In a big frying pan, mix some pasta sauce with a cup of hummus
  • Dice grape tomatoes, spinach, garlic, mushrooms and add to pan
  • Mix in pasta and chicken
  • Sounds kind of weird with the hummus but it’s delicious!

Favorite Un-Wise Choice?: Either pizza or soft baked chocolate chip cookies.

Favorite Recipe for Success?: Consistency. Breaking a habit for just one or two days can easily turn into weeks or months. So, whatever your goal is, just stay consistent with it.

One Item in Your Kitchen You Can’t Live Without?: Food-wise it would be whole wheat pasta. Tool-wise it would be T-Fal pans. Nothing sticks to them and they’re not too expensive.

Favorite Source of Inspiration?: Gary Vaynerchuk. I also love audiobooks. I really enjoyed Bear Grylls’ book called “Mud, Sweat and Tears”.

Favorite Workout Music?: There’s so many. Imagine Dragons, Red, Skillet are a few.

One Song You Refuse to Take Off Your Playlist?: Spaz Out by Army of the Pharaohs.

Food You Recommend to Clients Most Often?: Quinoa. Very underrated health food. Great source of complex carbs and protein.

One Last Piece of Advice?: Don’t feel like you need to have everything together before you start. When I start a project, I want everything figured out before I ever start it. That’s usually so detrimental because we’re never gonna have it all figured out before we start. We learn so much as we go, so take what you already know and get going. Once you do, you’ll be amazed at how things begin to snowball and you’ll begin to learn new things and it will also give you the confidence to just keep growing and learning.

Also, don’t ever think you’ve arrived or “made it”. There’s always more to learn, not only in fitness but in anything.

Your New Year’s Resolution?: I have lots of things I want to accomplish with my family and finances, but for fitness I want to be in the best shape of my life at the end of 2020.

You can follow Bryan Parady @BonestoBulk on Instagram or at BonestoBulk.com.

“No matter what obstacles are in your mind, what things are stressing you out or you feel like you just can’t overcome…you CAN accomplish ANY goal that you set your mind to. You’ve got this!” – Bryan Parady

Submit questions, comments, feedback to WiseEatsPodcast@gmail.com or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

SHRED Your Body Fat with These 12 Strategies

As discussed in Episode 9 of the Wise Eats Podcast

Any time I set a goal to lose weight, the method I use to achieve it can be broken into 7 general steps:

Step 1: Establish a goal to lose body fat.

Step 2: Estimate my daily calorie needs based on activity level.

Step 3: Eating 300-500 calories less than my needs in order to create a deficit.

Step 4: Eat real, whole foods and drink plenty of water. Also avoid toxins and refined sugar as much as possible.

Step 5: Track every meal and stay as close to my calorie and macronutrient requirements as possible.

Step 6: Lift weights 3-6 days per week to grow and retain muscle and doing 20-30 minutes of cardio a couple times per week

Step 7: Rest fully, minimize stress, and recover actively

Effective weight loss all comes down to energy balance. How many calories does your body burn on a daily basis? How many additional calories does it burn based on your activity level? When you combine those two numbers to get your total daily energy expenditure (TDEE), you have a pretty accurate estimate of the calories you need in a day to maintain your current weight. From there, it’s simply a matter of taking in slightly less calories to lose weight, or taking in slightly more to build your body up. After that, it’s just dedication and consistency. Also, keep in mind that as your body changes, so do your daily needs. As my bodyweight decreased during this weight cut, I eventually had to drop a few hundred calories per day in order to keep the weight loss going. After the cut was over, I slowly increased calories to maintain weight and build some strength.

Here are 12 tips to help you along in your fat loss journey:

  1. If I Can Do It, You Can Do It. I’m not a certified trainer or nutritionist, yet. I’m not a bodybuilder or training for a competition. I’ve never even played sports. I used to be 90lbs overweight, smoking a pack of cigarettes a day, living solely on fast food, and bordering on alcoholism. I abused my body with no regard for my health or longevity. But, I turned it all around, and today I’m in the best shape of my life. If I can start from the bottom and work my way up, you can too. I promise.
  2. No Fad Diets Necessary. I didn’t use Paleo, keto, Atkins, or any other secret formula to lose weight during this time. Essentially, the strategy I use to lose weight in 2019 is the is the same I used back in 2009. Eat based on energy requirements, exercise consistently, stop poisoning yourself, and try to have healthy foods in wide variety as much as possible.
  3. You Have to Meal Prep. Honestly, I spend quite a bit of time in the kitchen, but cut corners everywhere I can. Making large batches of food to have for several meals is key. At the start of the week, I’ll make enough of the breakfast energy bowl to have for multiple days. I’ll prep salads two at a time to have for today and tomorrow’s lunch. I’ll bake large portions of chicken, potatoes, and steamed rice all at once to have on hand for quick and easy meals. Accountability and preparation are key in your ability to improve your health.
  4. Think of Food as Fuel. On average, I had around 6 meals per day and ate every 2-3 hours based on activity levels during this weight loss. Most meals were designed to either fuel up for or recover from a workout, nothing more. Try to think of food as fuel rather than just for pleasure or satisfaction. Of course, I absolutely love the healthy meals I eat on a regular basis, but the primary goal is to always keep my body and mind performing at its best. If you can’t get up and go for a quick jog around the block because of what you just ate, then you done messed up.
  5. Treat Yourself in Moderation. Discipline will help you see results much faster,but treating yourself can also help keep you motivated and avoid burning out. Throughout the 13 week cut, I had about one cheat meal every week. Sometimes, it was eating out, sometimes it was home cooked. Sure, I could’ve lost weight faster without cheating, but I’m pretty proud of the shape I got in despite going off the rails here and there. The trick is not allowing yourself to spiral out of control. I didn’t let one meal turn into an entire day or weekend or full week of bad eating like I used to. Enjoy just that one meal, don’t lose sight of your goal, and get right back on track.
  6. Lose Fat Faster with Cardio. I know I said in Episode 8 that cardio is not required, and I stand by that statement, but after losing an average of 1lb per week in the first half, I was able to lose an average of nearly 1.5lbs per week in the second half. The biggest change I made was increasing cardio through walking, biking, and a few high intensity kettlebell routines. Cardio does not need to exceed 20-30mins a couple days per week to get results, so don’t overdo it. You don’t even have to do it at all, but it might get you to your fat loss goal faster. Plus, it feels amazing and is really good for your overall health, so if you love doing it, more power to you.
  7. You Gotta Lift Some Weight to Lose Some Weight. Weight training is my favorite form of exercise, and offers the best bang for your buck when it comes to fat loss and improving your body composition. During this weight cut, I gained strength consistently during the first half and felt great despite being in a calorie deficit. It wasn’t until the last few weeks where I experienced a noticeable drop-off in gains and energy levels. At that point, I knew it was time to call an end to the weight loss challenge and give my body some much needed rest. Lifting weights is the best way to build or retain muscle while getting lean and losing body fat, so I can’t recommend it enough.
  8. Avoid the Clean Eating Trap. Prior to this weight loss, I spent years trying to gain as much muscle as possible, but got to the point where I was easily eating up to 5,000 calories a day, including excessive amounts of dietary fat. I figured since I was lifting weights and building muscle, I could just eat as much nutrient dense food as I wanted. Wrong. Just because food is healthy doesn’t mean you can eat as much of it as you want and not gain extra weight. Bummer, I know.
  9. Be More Mindful of What You Eat. Specific ingredients, total calories, and macronutrient amounts. Once you control these things and understand them, changing your physique becomes a matter of routine, math, and proper dietary choices. Some experts debunk calorie counting, but I can say for sure that it’s worked wonders for me, both in my original 90lb weight loss and this 15lb weight cut. Calorie counting or not, you need to take control of what you put in your body.
  10. Reverse Dieting. After a period of sustained weight loss, your body is highly susceptible to gaining fat very quickly if overfed. It’s important to “reverse diet” by slowly increasing your calorie intake to avoid putting the body fat right back on. If you just call an end to your diet and start eating like crazy, you can quickly undo any progress you’ve made. So, after this challenge, I slightly bumped up calories each week, which allowed my energy levels to return to normal and start building strength again.
  11. Get Hooked on Improvement. Tracking your meals and workouts takes some work, but the feeling of knowing you’re in control and making progress becomes addictive. Plus, it’s a lot harder to move forward when you’re not sure where you’ve been. Evaluate your performance and strive to keep getting better. Get more reps, lift heavier weight with good form, or increase your intensity. If you’re getting better each time, chances are you’re doing everything right. If you’re not making progress though, something is likely off with your training, diet, stress levels, or rest. Also, if you’re monitoring your weight, don’t get caught up in day-to-day fluctuations. I recommend weighing yourself each day and taking an average for the week, which is a more accurate indicator of progress than the day-to-day number. Stay focused and, over time, the scale will move in the direction you want.
  12. Keep Exercise Simple. If you’re just beginning a workout routine, don’t make it too complicated. Start with some light activities that you can do safely and comfortably then build yourself up from there. Go for walks and focus on quality bodyweight movements like squats, burpees, jumping jacks, lunges, and core routines. If you can’t even do a push-up or pull-up, it’s probably too early to start throwing weights around. Just get out there and get your body moving. You don’t have to break yourself down for an hour in the gym to get an effective workout. You just gotta start somewhere.

I got into the best shape of my life using these strategies. Summer is coming, so it’s time wise up. Make one positive change today and it will add up to major benefits in the future! Thanks a lot for reading this article. Now, get out there, get ready for summer, and start making some wise choices!

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Why Every Human Should Lift Weights

As discussed on Episode 6 of the Wise Eats Podcast

There’s something I wish someone had told me when I first started working out: Stop doing so much cardio and start lifting heavy weights more consistently. Resistance training is the most effective way to lose body fat, build muscle, and achieve that healthy physique most of us desire. Don’t get me wrong: I love cardio. I lost 90lbs mostly by running my butt off. Eventually, I got into the best shape of my life by doing high intensity cardio at home with bodyweight movements. I used P90X, Insanity, Body Beast, UFC Fit, whatever I could get my hands on. Those kinds of routines are convenient to do at home and far better than doing nothing. But if you want to make the biggest change in the shortest amount of time, resistance training is your best option, especially if you’re not currently lifting weights regularly. If you’re a newbie, you have the added benefit of making significant progress very quickly. You can also burn fat and build muscle at the same time, which is the perfect recipe for achieving the body of your dreams.

Find Your Exercise Passion

So, what actually is the best workout program for you? In short, it’s whatever you’re able and willing to do, and do consistently. Any exercise program is better than no exercise program. If you’re currently doing nothing, you better stop what you’re doing right now and go for a walk around the block. Seriously, walking is one of easiest and very best things you can do for your body. I actually used to believe walking was pointless. It’s so natural and easy, how could it really be good for you? Well, turns out it’s extremely good for you, and you can do it anytime, anywhere. So, why not start there? Walk for at least a mile. If it takes you 25 minutes to do, fine. Just do it again tomorrow, and get it done one minute faster. A little bit better every time is the key with all forms of exercise.

Weight Lifting is a GAME CHANGER

Now, if you’re looking for something a bit more intense than walking, I believe weight lifting is the answer. I can’t recommend any form of exercise more passionately. Sure, I love biking, swimming, running, kettlebells, stretching, foam rolling, and yoga. They all play a part in optimization, but nothing beats moving heavy weights. No matter what exercise routine you’re following or fitness goal you have, resistance training can help you get there faster. Even if you want to run a marathon, you can incorporate high intensity training with dumbbells or circuit training with a variety of resistance movements. I once trained for a 5k almost exclusively by doing dumbbell cardio workouts in my living room. I just did it for fun, and finished top 5 for my age group! Obviously, a 5k is no marathon, but you get the idea.

Lifting weights not only can improve your cardiovascular fitness, but it will also help you burn more body fat because the benefits last for hours beyond just the actual work out. I’m going to get more into cardio in future episodes, but if you want to know what I think the best workout program is for you, it’s definitely one that incorporates resistance training. If you only have 30 minutes for a workout, you’re going to get much more accomplished by using that time for lifting weights than you would with any other exercise.

So, we’ve established that I love weight lifting and believe it’s the best way to get fit, but the perfect exercise routine for you depends entirely upon your goals. If your goal is to get a lean, sculpted body, then you want to lift weights regularly to build strength and muscle. If your goal is to run a race in the fastest time, you want to be doing high intensity cardio workouts. If you’re into just general wellness and want to be more functional, then go with full body movements, stretching routines, and yoga. Like I said, it’s all part of the puzzle, you just have to identify what your primary goal is and find your passion. Let me know what YOUR goal is by e-mailing wiseeatspodcast@gmail.com or leaving a comment on this YouTube video.

 

Weight Lifting Routines & Tips

Alright, let’s say you’re ready to buy into the whole weight lifting thing. Awesome. What should your routine look like? Although there are countless ways to go about it, you can make significant progress by lifting weights at least 3 days a week and focusing the bulk of your energy on the four major compound lifts: squat, bench press, deadlift, and overhead shoulder press. I recommend doing at least 3 heavy sets of 3 different full body movements per workout. That’s 9 sets all together and can be accomplished in 30-60 minutes. That’s really all you need. For example, on leg day, you would do 3 sets of barbell squats, followed by 3 sets of walking lunges, followed by 3 sets of split squats or leg presses. 9 total sets is very doable and you can make huge progress doing just that. For each set, the 4-6 rep range is great for men and the 8-10 rep range is ideal for women. And for those of you who don’t know, a set is just the number of times you perform the same exercise at any one time. No matter how many reps you’re doing in each set, the key is that on your last rep you can just barely get one more without your form breaking down. So, say you’re doing bench press at 4-6 reps. You want the weight to be light enough so that your performing the movement correctly but also heavy enough so you’re coming close to technical failure on the 4th, 5th, or 6th rep. If you can go beyond 6 reps, it’s time to increase the weight.

If you’re just starting out, it will only take a couple workouts to get your baseline numbers down and then you can increase weight and progress from there. Remember, proper form is essential. As soon as your form is starting to break down, you’re done. I work in the 4-6 rep range most of the time, but also throw in extra sets of 8-10 reps later in the workout, or if I feel like I wanna change things up. So, by the time I hit that 6th rep, my muscles are fatigued to the point where I can’t go anymore and have a rest until the next set of 4-6 reps. As I mentioned, 3 sets on 3 different compound movements is really all you need, but do as much as you can depending on your fitness level, goals, and available time. I’m typically doing 9-15 total sets in any workout and am done in about an hour.

A couple other quick things. Rest time between sets should be anywhere from 1-3 minutes, which is about how much time your muscles need to recover and get ready for the next lift. If you’re looking for some nutrition tips and supplements I recommend, head over to Wise-Eats.com/approvedfoods, and you’ll see a list there. The thing about supplements though is that you don’t need them. You can get strong and in excellent shape without taking any supplements. Good nutrition, proper rest, regular training, and hydration are all you need to make progress.

Finally, if lifting weights makes you nervous or you’re intimidated, I get it, we’ve all been there. You just gotta know that everyone is there to do their own thing and they’re not paying attention to you nearly as much as you’re paying attention to yourself. So stay focused, train hard, and you’ll get over that real quick. Finally, if you’re worried that lifting weights is going to make you look big and bulky, think again. That’s a myth. The only way you get that bulging muscle look is if you’re on steroids.

How to Get Started

So, how do I get started you might be asking? If you head over to Wise-Eats.com/Workout, you’ll see a list of workouts that I currently follow and recommend for most humans looking to build a stronger physique and better overall body. It is a 5-day lifting program that is based on Mike Matthews’ Bigger Leaner Stronger Program. If you can’t lift weights 5 days a week, that’s fine, you can combine some of the exercises to accommodate 2, 3, or 4 days per week. Just make sure you’re hitting those big lifts: squat, deadlift, bench, overhead press. There are videos outlining each of the workouts, including exactly the number of reps you should be doing. This is not meant to be the epitome of good form, it’s just to give you an idea of what the workouts look like. If you’re a newbie, search videos on the exercises and start with light enough weights.

Are You Ready for Weight Lifting?

Actually, depending on your fitness level, you may not need any weights yet. Bodyweight movements may only be appropriate for you. If you can’t do a proper bodyweight squat or pushup, you need to start there before you start throwing weights around. The goal is not to lift the heaviest weight you can. The goal is to perform the movements as close to perfect as possible while challenging yourself and getting better every time. Progression and safety are the most important aspects of training in my opinion. Evaluate your form with a trainer, a friend, or by videotaping yourself and comparing to other videos. Finally, make sure you track the exercises you’re doing and the number of reps you get, and try to improve on those numbers every time. If you’re able to lift heavier weight or do more reps with good form, that’s a great sign that your diet, training, and rest are on point.

Do You Even Lift?

So basically, there are two types of people in this world. Those who lift weights and those who don’t. Obviously, it’s the form of exercise I believe will help you achieve results the fastest. But what do I know? You’re probably saying Wes what makes you so smart? Why should I listen to you? You’re not even a personal trainer! Well you’re right, I’m not, so don’t just take my word for it. I only know what I know because, for years, I’ve followed amazing coaches like Mike Dolce, Ben Greenfield, Mike Matthews, and Shawn Stevenson. Take my advice, but also do your own research and seek knowledge for yourself.

At the end of the day, only you can decide what the best workout program is for you based on your goals and fitness level. But I think the majority of people looking to build a better body and improve overall health need to be doing some sort of resistance training several days per week because it’s by far the best way to lose body fat, build muscle, and achieve that healthy physique most of us desire. Outside of weight lifting, another strategy I recommend is getting movement throughout the entire day. I love randomly going for a quick walk or doing some push-ups, pull-ups, or bodyweight squats to get an energy boost. I also love foam rolling or stretching first thing in the morning to loosen up. You don’t have to confine your workout to a ½ hour or hour in the gym. You can incorporate exercises throughout the whole day no matter where you are.

Take Action!

Some say the best workout program is the one you’re not currently doing, and I couldn’t agree more. If you already exercise regularly, it’s time to step up your game and take it to the next level. If you’re sitting on the couch every day doing nothing, it’s time to wise up and get to work. Stop wishing you were in better shape, take ownership of your body, and get into action. Whether it’s lifting weights, P90X, a group gym class, a YouTube video, or walking the dog, it’s time to find something you’re capable of doing that you love and will keep doing no matter what. Exercise is never a chore when you’re doing something that motivates you and makes you feel great.

That’s gonna do it for today’s article. This was just a quick rundown of a simple but effective workout program that I believe may be the most beneficial for you, if you’re up for the challenge. I’ve gone from being obese, to super thin, to super fit, trying many things along the way, and can say from experience that having a consistent weight lifting regimen made the most impact by far. Regardless of what you end up developing a passion for, a lifestyle centered on physical movement should be a non-negotiable element of your life. So, find that thing, get good at it, then get great at it, and become a better version of yourself through it every time.

Contact Me!

So, let me know what you think and any questions you may have. What did I leave out? What can I help YOU with? What workout programs get YOU fired up? I’d love to know more about them. Again, if you want to see some weight lifting programs mapped out for you, head over to Wise-Eats.com/Workout. This is the exact program I currently follow, and it’s a great one for beginners also. Let me know what you think in the comments or via e-mail. There’s a million ways to contact me. Facebook.com/WiseEatsPodcast, wiseeatspodcast@gmail.com, and WesFitness.com. Before I go, just a quick reminder to please subscribe wherever you’re hearing or seeing this show. If it’s on YouTube, click the thumbs up and subscribe buttons. If it’s on apple podcasts, make sure you’re subscribed there also, and if you have a second, leave a 5-star iTunes review so other people know this is a cool show. You can also find all my fitness articles, recipe videos, and more over at Wise-Eats.com. Thanks a lot for tuning in. Now get out there, find your workout, get moving, and of course, make wise choices!

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Wise Eats Approved Foods / Grocery List

Here is a complete list of Wise Eats approved nutrition. It is broken into categories based on the three dietary macronutrients: Protein, Fat, and Carbohydrate. Any items outside this list should be consumed with discretion. There are other healthy foods that are not mentioned, but these are the ones we use on a regular basis and consider to be ideal for a healthy, varied diet. If it’s on this list, it’s definitely a wise choice! Constructing your diet based on these real foods will help you lose weight, build muscle, increase energy, fight depression, prevent disease, and feel amazing.

If there is a food you believe should be added or removed from this page, we’d love to know why! Please contact us.

Carbohydrates (40-50% of Daily Calories) – Complex, Slower Digesting – Ideal for Normal Meals & Workout Fuel

  • Grains – Oat Bran, Steel Cut Oats, Buckwheat, Quinoa, Amaranth, Millet, Barley, Spelt
  • Beans – Garbanzo, Black, Kidney, Pinto, Red, Fava, Lima, Hummus
  • Sweet Potato
  • Brown Rice, White Jasmine Rice, Wild Rice
  • Pasta Variations – Quinoa Flour Pasta, Red Lentil Pasta, Other Gluten-Free Pastas
  • Ezekiel Bread, Dave’s Bread
  • Green Vegetables – Spinach, Kale, Asparagus, Broccoli, Zucchini, Brussel Sprouts, Celery, Collard Greens, Cucumber, Wheat Grass, Barley Grass, Green Beans, Parsley, Snow Peas, Peas
  • Other Veggies – Bell Peppers, Tomato, Onion, Beets, Carrots, Cauliflower, Eggplant, Mushrooms, Olives, Radishes, Water Chestnuts, Artichokes, Squash, Pumpkin, Cabbage (Sauerkraut), Heart Palms, Salsa
  • Sea Vegetables – Dulse, Kelp
  • Flour – Tapioca Flour, Coconut Flour, Almond Flour, Pamela’s Baking Mix, Kodak Pancake Mix

Carbohydrates – Fast Digesting – Ideal with Protein for Pre/Post Workout

  • Coconut Water
  • Rice Milk
  • Fruit – Blueberries, Strawberries, Raspberries, Blackberries, Acai, Goji, Cherries, Lemon, Lime, Pears, Apples, Oranges, Mangoes, Bananas, Pineapple, Melon, Grapes, Kiwi, Peaches
  • Dried Fruit – Goji, Mulberries, Raisins, Cranberries, Dates, Apricots

Protein (30-40% of Daily Calories)

  • Greek Yogurt, Goat’s Milk Yogurt
  • Cottage Cheese
  • Eggs (Organic, Cage-Free), Egg Whites
  • Chicken Breast
  • Ground Turkey
  • Grass Fed/Organic Beef
  • Venison or Other Wild Game
  • Fish (Wild Caught) – Tuna, Sardines, Salmon, Cod, Flounder, Tilapia
  • Protein Powder (Hormone/Antibiotic-Free, Organic, Grass Fed, Naturally Sweetened) – Whey Isolate, Casein, Hemp Protein, Egg Protein
  • Bone Broth – Beef, Turkey, Chicken

Fat (20-25% of Daily Calories)

  • Cooking Oils – Coconut Oil, Avocado Oil, Grass Fed Butter, Ghee, Olive Oil, Peanut Oil
  • Non-Cooking Oils (Salads, Smoothies) – Extra Virgin Olive Oil, Hemp Oil, Flax Seed Oil, Walnut Oil
  • Avocado, Guacamole
  • Nuts (Raw) – Almond, Cashew, Walnut, Pistachios, Pumpkin Seeds, Hazelnuts, Pecans, Macadamia, Brazil Nuts, Pine Nuts, Unsweetened Coconut
  • Nut Butter – Almond Butter, Peanut Butter, Cashew Butter, Sunflower Seed Butter
  • Hemp Seed, Chia Seed, Flax Seed
  • Cheese (Organic and/or Grass Fed) – Feta Cheese, Goat Cheese, Cottage Cheese, Ricotta, Pecorino Romano, Vegan Cheese

Drinks

  • Purified Water (Reverse Osmosis, Spring Water, Berkey Filtered)
  • Natural Sparkling Water – No Carbonation Added (Pellegrino)
  • Lemon Water
  • Coconut Water
  • Green Tea
  • Herbal Teas (Unsweetened, Organic)
  • Raw Vegetable Juice
  • Organic Black Coffee
  • Kefir
  • Kombucha
  • Milk Alternatives – Almond Milk, Rice Milk, Coconut Milk, Cashew Milk, Goat Milk

Flavor Enhancers, Electrolytes, Other Nutrients & Minerals

  • Sea Salt
  • Liquid Aminos, Coconut Aminos
  • Mustard
  • Hot Sauce
  • Balsamic Vinegar, Apple Cider Vinegar
  • Mixed Seasonings & Spices (Basil, Thyme, Parsley, Cumin, Garlic, Ginger, Turmeric, etc)          
  • Natural Sweeteners – Stevia, Xylitol
  • Sugar Sweeteners – Raw Honey, Agave, Maple Syrup
  • Vanilla Extract, Almond Extract, Peppermint Extract
  • Peanut Butter Powder

“Super Foods” (Provide Balanced Nutrition, Vitamins, Energy)

  • Cacao Powder, Cacao Nibs, Maca, Carob
  • Moringa Powder
  • Green Superfood Powder (Spirulina, Chlorella, Wheat Grass, etc.)
  • Camu Powder

Supplements (For Optimization Only, Not Required in Diet)

  • Grass Fed Whey Protein Isolate (Hormone Free, Naturally Sweetened)
  • Grass Fed Casein Protein (Hormone Free, Naturally Sweetened)
  • Hemp Protein Powder
  • Egg Protein Powder
  • BCAAs (Fasted workouts)
  • Fish Oil
  • Multivitamin
  • Creatine Monohydrate
  • Caffeine
  • MSM Powder
  • Magnesium
  • Vitamin D
  • Probiotics
  • Green Superfood Powder with Spirulina, Chlorella, etc.
  • Collagen, Colostrum

Tips:

  • Watch your ingredient lists – Eat only real food!
  • Be careful of hidden sugars, artificial flavors, additives, and other harmful chemicals
  • Avoid added sugars and refined vegetable oils
  • Avoid processed foods, convenience foods, and fast foods
  • Buy organic, cage-free, grass-fed whenever possible
  • Get as close to the original source as possible (Farm, Butcher, Minimally Processed, Raw)
  • Supplements are only necessary in order to complement a diet rich in healthy foods or if you are deficient. Strive to get the majority of your nutrients from whole food sources (Fish oil from fish, protein from meat/vegetables, vitamins from vegetables, etc.). Supplements can also help take your fitness game to the next level. Choose wisely!

Where to Shop

  • Grocery Stores/Locally Sourced Markets
  • Farmer’s Markets
  • Amish Markets
  • Costco
  • Trader Joe’s
  • Amazon.com
  • ThriveMarket.com

Sample Meal Plan #1 (Recipes Available Here)

  1. Breakfast: Razor’s Edge Scramble and Energy Bowl
  2. Pre-Workout: Organic Black Coffee
  3. Post-Workout: Whey Isolate with Coconut Water
  4. Lunch: Sautéed Vegetables with Chicken, Quinoa, Spices
  5. Dinner: Chokeslam Chicken Salad
  6. Pre-Bed Snack: Blueberry Yogurt Bowl

Sample Meal Plan #2

  1. Breakfast: False Finish Fried Eggs, Filthy French Toast
  2. Pre-Workout: Organic Black Coffee
  3. Post-Workout: Whey Isolate with Blueberries & Rice Milk
  4. Lunch: Sauteed Vegetables with Salmon and Quinoa
  5. Dinner: Chokeslam Chicken Salad
  6. Pre-Bed Snack: Almond Butter & Apple

Sample Meal Plan #3

  1. Breakfast: Sidewalk Slam Smoothie
  2. Pre-Workout: Whey Isolate with Rice Milk
  3. Post-Workout: Whey Isolate with Banana & Rice Milk
  4. Lunch: Salmon with Veggies and Sweet Potato
  5. Dinner: Chicken Wise Rice
  6. Pre-Bed Snack: Casein Protein w/ Almond Milk

A Note on Calories & Macronutrients

Calorie and macronutrient requirements vary depending on the individual, body type, and activity level. In general, your daily calorie intake should be broken up into 40-50% Carb, 30-40% Protein, and 20-25% Fat. These numbers can be manipulated to your own specific needs based on your goals. For instance, the ketogenic diet utilizes a high fat, low carb approach. A normal diet focused on weight loss should include high quality protein with each meal (about 40% of total daily calorie intake). For someone who is working out vigorously on a regular basis, a higher carbohydrate intake is recommended. Identify your goals, determine your caloric needs, fulfill your dietary requirements, and you are destined for success.

To calculate your daily caloric and macronutrient requirements, visit:
https://www.muscleforlife.com/macronutrient-calculator  

A balanced diet rich in whole foods and low on heavily processed foods will promote healthy weight, muscle growth, high energy levels, strong immune system, and longevity. Take control of your life today by getting these high-quality nutrients in your life!

Wise Eats Approved Foods/Grocery List
http://www.wise-eats.com/approvedfoods

Complete List of Recipes
http://www.wise-eats.com/recipes

12 Lessons Learned from 90lb Weight Loss – Full Article
http://www.wise-eats.com/weightlosslessons

The Following Announcement Complete Episode Guide
http://www.tfashow.com

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