Developing a Habit

Let ChatGPT provide you tips on how to build a habit with your specific challenges to working out.

QUESTION: I want to develop a habit of working out regularly. What are the specific actions to take when facing common barriers like [input your challenges]?

EXAMPLE: I want to develop a habit of working out regularly. What are the specific actions to take when facing common barriers like I’m unmotivated, lack energy, and have an unpredictable schedule.

Building a Meal Plan

Stop looking for those specific meal plans or recipes and then doing the math to figure out what you need to get and how much. Ask ChatGPT for some meals and then let it consolidate that all into a grocery list.

Note: If you are not sure about your macros, then you could also ask ChatGPT to help you out.

QUESTION – PART 1: Recommend a daily meal plan for me when I need to consume [macros]. I would like to eat [number] meals a day. These are the foods I prefer [food], and these are the foods I do not like [food].

PART 1 EXAMPLE: Recommend a daily meal plan for me when I need to consume 160g of protein, 220g of carbs, and 70g of fat. I would like to eat [3] meals a day. These are the foods I prefer – chicken, beef, and rice, and these are the foods I do not like eggs.

QUESTION – PART 2: Can you consolidate these into a grocery list? Include the amount of each item I will need.

Custom Training Advice

This one is a favorite. Let ChatGPT suggest a specific program AND timing to break through a weight plateau. What makes this prompt so great is that the concept of the answer is essentially the framework most people pay money to trainers and programs for.

QUESTION: Can you provide a detailed program, including time, on how I can increase my [exercise]? I currently max out at [weight and equipment] and would like to increase to [weight].

EXAMPLE: Can you provide a detailed program, including time, on how I can increase my dumbbell chest press? I currently max out at 80-pound dumbbells and would like to increase to 100 pounds.

Workout Solutions

How many times have you been following a workout program at a gym or hotel only to realize you don’t have access to the equipment/machines required. Let ChatGPT come up with alternative solutions.

QUESTION: What are the best [muscle] exercises to build muscle when I only have a max of [insert weight and equipment]?

EXAMPLE: What are the best chest exercises to build muscle when I only have a max of 50-pound dumbbells?

So next time you have some sort of excuse or blocker to working out and training remember to let ChatGPT help you solve those problems with these prompts to build a custom workout plan.

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01. Capture Your Progress with a Photo

Perception is key, and capturing your journey through photos is a powerful way to track your progress. Instead of fixating on the scale, focus on the changes you see in the mirror. Weekly or monthly photos can reveal subtle transformations that may go unnoticed when observed daily.

02. Workout Today, Not Tomorrow

Seize the moment and start your workout journey today. Waiting for the perfect moment or ideal motivation often leads to procrastination. Taking action, even if it’s a modest start, is far more beneficial than delaying progress. Remember, consistency is key.

03. Schedule Your Workouts for the Entire Week

Planning is crucial when it comes to fitness. Prioritize your future choices by scheduling your workouts for the entire week. This not only helps you avoid schedule conflicts but also aids in building the muscle memory needed to establish a lasting fitness habit.

04. Prioritize Protein Intake

Rather than overhauling your entire diet, begin by consistently consuming an adequate amount of protein daily. This simple step lays the foundation for a healthy diet. Once protein intake is consistent, adjusting other aspects of your diet becomes more manageable. Check out these best sources of protein to build muscle.

05. Track Your Calorie Intake

Understanding your starting point is essential for making informed dietary decisions. Start tracking your calorie intake today, even if you’re not making immediate changes. This data will serve as a valuable resource when you decide to make adjustments. Apps like MyFitnessPal can make this process convenient.

06. Explore Nutrition at the Grocery Store

Spend time exploring the grocery store to discover healthier alternatives and understand the caloric content of different foods. Reading nutrition labels and experimenting with various products empowers you to make informed choices that align with your calorie goals.

07. Educate Yourself on Muscle Components

Enhance your workout effectiveness by delving into the intricacies of major muscle groups. Knowing the components of muscles like the shoulders, for instance, allows you to tailor your exercises to target specific areas, ensuring a balanced and sculpted physique. View the best exercises to build lean muscle.

Conclusion: Building the ultimate physique doesn’t have to be complicated. By incorporating these simple yet effective steps into your routine, you’ll be well on your way to achieving your fitness goals.

For more valuable muscle-building tips and comprehensive fitness guidance, consider accessing the FitForever Training Club and unlock the blueprint to stay fit throughout the year. Your fitness journey starts today!

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Beginner’s Guide to Working Out

Set Clear Goals

Determine your specific muscle-building goals. Get granular. Who do you want to look like? What area of your body do you want to develop? Keeping goals too broad will prevent you from finding targeted workouts to follow and make progress hard to achieve and measure.

Plan Ahead

Most people fail because they find it hard to fit the necessary muscle-building steps into their schedule. Plan when you will work out each day, what workouts you will be doing, and what exercises each of those workouts will include on a weekly basis (Best Exercises to Build Lean Muscle). Don’t forget to plan your nutrition, such as when you will take protein, what other protein sources you need to build muscle and when you will eat it. Also, have a mitigation plan for when life gets in the way. The more you plan ahead of time, the easier it becomes to follow a workout program and build muscle.

Consistency is Key

Consistency is vital for building muscle. Aim for a regular workout schedule that suits your lifestyle and commitments. Make sure you are consistently making your workouts harder and getting your protein in.

Learn Proper Form and Technique

Ensure that you understand and practice proper form and technique for each exercise. This is crucial for maximizing muscle activation and minimizing the risk of injury. Consider working with a qualified personal trainer or seeking guidance from reputable sources such as instructional videos or fitness websites.

Start with Manageable Weights and Progress Gradually

Don’t be a hero in the gym. Begin with weights that allow you to perform exercises with proper form and technique. As you become more comfortable and confident, gradually increase the weights or resistance. Progressive overload, gradually increasing the stress on your muscles over time, is essential for muscle growth.

Track Your Progress

Keep track of your progress. Take photos, use a workout journal, or use smartphone apps that allow you to record and track your exercises, weights, and repetitions. Regularly assess your progress and make adjustments to your workout plan as needed.

Don’t Overcomplicate

Just start. You don’t need the best shoes, an epic gym membership or the stress of choosing the right protein. I’ve been doing this for well over 15 years and I barely use supplements or fancy workout gear. Start with what you can and let progress dictate what you need.

Remember Why You Are Doing This

Building muscle takes time, dedication, and consistency. Stay motivated by setting short-term goals, celebrating milestones, and finding enjoyment in the process.

Remember, everyone’s journey is unique, and it’s important to listen to your body and make adjustments along the way. Use this beginner’s guide to working out to get you started in the right direction. If you’re new to exercise or have any underlying health conditions, consult with a healthcare professional before starting a new workout program.

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They DO NOT deep-dive into your goals

All personal training programs should start with a conversation around your goals. If your personal trainer does not ask questions around why you want these goals or what your lifestyle looks like then they won’t be creating a plan targeted for you to succeed.

There are no defined progress indicators

This is surprisingly a common occurrence. If you’re trainer does not provide a tangible way on how progress will be measured, then how do you know what you are working towards? How do you know these personal training sessions are paying off? If you ask and your trainer can’t provide any, then just leave right away.

Nutrition is rarely mention

Working out is only one part of building muscle and getting lean. If you are not seeing results and your trainer never inquires about your nutrition, then they are doing you a disservice. A caveat could be if your personal trainer charges an upsell to cover nutritional aspects but even without that they should be able to point to some minor aspects holding you back like what are the best protein sources to build muscle.

They DO NOT focus on form

I see this all the time. The client starts the exercise and the personal trainer starts to look everywhere other than the actual movement. If your trainer is not a stickler for form, then it’s only a matter of time before you get injured.

The conversation continues mid-set

If your personal trainer enables you to keep a conversation going while you are in mid-set, then they are not holding you accountable to keeping up the intensity and they are just stringing you along for the sessions. Theoretically, you should be able to carry on a proper conversation in the middle of a movement.

They struggle to adapt in a crowded gym

If your trainer does not know any variations of the best exercises to build muscle differently because equipment is being used, then his or her knowledge is limited. Nothing shows novice to me more than somebody who has to wait for the one machine to open up to train the muscle.

Cardio is “on-the-clock”

Unless you need a person next to you to literally motivate you through the cardio session, a personal trainer should not suggest using a cardio machine (for anything more than 10 minutes) as part of that days session. A good personal trainer would recommend you to do that cardio on your own before or after the session.

You’re workouts don’t get harder

This might seem intuitive, but you’d be surprised how many clients don’t realize their workouts are not getting any harder. That doesn’t mean you need completely different exercises each workout, but are you lifting heavier or is the intensity increasing? If you’re doing the same thing each time, then won’t get much results.

If you notice several of these signs, it may be a strong indication that you have a bad personal trainer. It’s important to address your concerns with them and give them an opportunity to improve. However, if the situation doesn’t improve or you feel uncomfortable, it may be necessary to consider finding a new trainer who better aligns with your needs and goals. Remember, a good personal trainer should be professional, knowledgeable, attentive, and dedicated to helping you achieve your desired results.

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Below are best arm exercises to build lean muscle:

The arm is composed of the bicep and tricep. Most people think massive arms require heavy concentration on bicep curls, but the tricep is actually the dominant muscle in the arm. Keep that in mind when training these muscle groups.

Bicep Curls

Bicep curls are a classic exercise that target the biceps. They can be performed with dumbbells, barbells, or using cable machines.

Watch Video – How to do the perfect Bicep Curl

Hammer Curls

Hammer curls target the biceps as well as the brachialis muscle, which lies underneath the biceps. Hold dumbbells with a neutral grip (palms facing each other) and curl them up towards your shoulders.

Watch Video – How to do the perfect Hammer Curls

Tricep Pushdowns

Tricep pushdowns are performed using a cable machine and target the triceps. Attach a straight bar or a rope handle to the cable and push it down while keeping your upper arms stationary.

Watch Video – How to do the perfect Tricep Pushdowns

Overhead Tricep Extensions

Overhead tricep extensions target the long head of the triceps. Hold a dumbbell or a barbell with both hands, raise it overhead, and then lower it behind your head by bending your elbows. I like to do these with a cable machine.

Watch Video – How to do the perfect Overhead Tricep Pushdowns

Final Workout Tip:

Remember to continually monitor your progress – both strength and how your arms looks visually. As with the other best exercises to build lean muscle, you can start shifting prioritization to specific movements and angles as your arms starts to evolve.

The post Best Arm Exercises to Build Lean Muscle appeared first on How to Live Fit.

Below are best leg exercises to build lean muscle:

Squats

There is no way around it. Regardless of what variation you want to do, squats are a foundational exercise of massive legs. They target the quadriceps, hamstrings, and glutes.

The squat can be performed in number of different ways. Its up to you to figure out:

1. Which variation feels the most comfortable for you to have the most range of movement
2. Which variation enables you to gradually increase weight.

If available, I prefer any type of seated leg press or dumbbell squats. Only move to barbell squat if you have the actual form nailed down.

Watch Video – How to do the perfect Squat

Lunges

Lunges are excellent for targeting the quadriceps, hamstrings, and glutes. They can be performed with bodyweight, dumbbells, or a barbell.

Watch Video – How to do the perfect Lunge

Glute Bridge/Hip Thrust

Glute bridges or hip thrusts isolate and target the glutes. Lie on your back with your knees bent, feet flat on the floor, and lift your hips upward. I’m not fan of taking on/off heavy weight for these movement, so my favorite version is to do single leg hip thrust and pause at the top part (bridge) for added difficulty.

Watch Video – How to do the perfect Glute Bridge/Hip Thrust

Calf Raises

Calf raises target the calf muscles. Stand on a raised surface such as a step or use a calf raise machine, and lift your heels as high as possible.

Watch Video – How to do the perfect Calf Raise

Final Workout Tip:

Remember to continually monitor your progress – both strength and how your legs looks visually. As with the other best exercises to build lean muscle, you can start shifting prioritization to specific movements and angles as your legs starts to evolve.

Be cautious to use proper form and technique to prevent injury and gradually increase the weight and intensity over time to stimulate muscle growth.

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Below are best shoulder exercises to build lean muscle:

To build muscle in your shoulders, it’s crucial to understand the different heads of the deltoids—the three main muscles of the shoulder.

Dumbbell Shoulder Press

The dumbbell shoulder press targets the anterior deltoids but also engages the stabilizer muscles. It allows for a greater range of motion and can help correct any strength imbalances between the two sides. Given the fragile state this movement puts your shoulders in, be cautious when increasing weight to avoid injury – THIS REGION IS NOT A QUICK HEALER.

Watch Video – How to do the perfect Dumbbell Shoulder Press

Lateral Raises

Lateral raises target the lateral (side) deltoids, which are responsible for the width and roundness of the shoulders. Hold a pair of dumbbells and raise them to the sides, maintaining a slight bend in your elbows

Watch Video – How to do the perfect Lateral Raise

Bent-Over Lateral Raises

Bent-over lateral raises target the rear deltoids, which are often neglected. Bend over at the waist, keeping your back straight, and raise the dumbbells to the sides while maintaining a slight bend in your elbows

Watch Video – How to do the perfect Bent-Over Lateral Raise

Upright Rows

Upright rows target both the lateral deltoids and the traps. Hold a barbell or a pair of dumbbells and raise them in front of your body, close to your torso, leading with your elbows

Watch Video – How to do the perfect Upright Row

Final Workout Tip:

Font raises are not part of this list and that is by design. You usually hit a good enough amount of the front shoulder (anterior) through chest and shoulder press, so focus more isolation exercises on the 2 other heads.

Remember to continually monitor your progress – both strength and how your shoulder looks visually. As with the other best exercises to build lean muscle, you can start shifting prioritization to specific movements and angles as your shoulder starts to evolve.

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Below are best back exercises to build lean muscle:

Pull-ups/Chin-ups

These exercises are great for targeting the lats, which are the large muscles on the sides of your back. They also engage the biceps and other muscles in the upper body. pull-up/chin-ups are the back’s version of push-ups. Just like with the best chest exercises, prioritize this exercise before dialing in on other back movements – being able to complete at least 10 pull-up/chin-ups in a single set.

Watch Video – How to do the perfect pull-up

Bent-over Dumbbell Rows

Bent-over rows primarily target the middle back muscles, including the rhomboids and rear delts. They can be performed with a barbell, dumbbells, or a cable machine. Dumbbells allow for greater range of motion and promote symmetry by avoiding the overcompensation of pulling more with your dominate side when using a barbell.

Watch Video – How to do the perfect Bent-over Dumbbell Row

Lat Pulldowns

Lat pulldowns target the lats and can be a great alternative to pull-ups if you’re unable to perform them initially. Adjust the weight and grip width to target different areas of the back. Learn the different variations of lat pulldown to understand what part of the back you are targeting.

Watch Video – How to do the perfect Lat Pulldown

Hyperextensions

Hyperextensions, also known as back extensions, target the lower back muscles and can be performed on a hyperextension bench or a stability ball. This movement may be the hardest to figure out how to do given what is available in your gym.

Watch Video – How to do the perfect Hyperextension

Dumbbell Pullover

The dumbbell pullover is typically associated with the chest, but this has always been part of my back workout because I focus on negative part of this movement.

Watch Video – How to do the perfect Dumbbell Pullover

Final Workout Tip:

Remember to continually monitor your progress – both strength and how your back looks visually. As with the other best exercises to build lean muscle, you can start shifting prioritization to specific movements and angles as your back starts to evolve.

The post Best Back Exercises to Build Lean Muscle appeared first on How to Live Fit.

Below are best exercises for your workout routine to build lean muscle:

A great workout routine is all about honing in on the main compound movements and then splitting them across your workout sessions, so that you can adequately progress at each of these movements and, consequently, build muscle.

Best Chest Exercises to Build Lean Muscle

• Push-ups
• Dumbbell Bench Press
• Dumbell Incline Bench Press
• Cable Flyes

Best Back Exercises to Build Lean Muscle

• Pull-up/Chin-ups
• Bent-over Dumbbell Rows
• Lat Pulldowns
• Hyperextensions
• Dumbbell Pullover

Best Shoulder Exercises to Build Lean Muscle

• Dumbbel Shoulder Press
• Lateral Raises
• Bent-over Lateral Raises
• Upright row

Best Leg Exercises to Build Lean Muscle

• Squat
• Lunges
• Glute Bridge/Hip Thrust
• Calf Raises

Best Arm Exercises to Build Lean Muscle

• Bicep Curls
• Hammer Curls
• Tricep Pushdown
• Overhead Tricep Extensions

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Below are best chest exercises to build lean muscle:

Push-ups

Push-ups are a bodyweight exercise that effectively engage the chest muscles. They can be done anywhere, and you can modify the difficulty by adjusting hand placement or elevating your feet.

• If you are new to lifting, prioritize perfecting the push-up before moving into chest press movements.
• If you are experienced lifter, prioritize push-ups to help activate your chest before moving into chest press movements.

Watch video – How to do the perfect push-up

Dumbbell Bench Press

Similar to the barbell bench press, but performed with dumbbells instead. This exercise allows for a greater range of motion and can help address any muscle imbalances.

Watch Video – How to do the perfect Dumbbell Bench Press

Incline Dumbbell Bench Press

By adjusting the bench to an incline position, you shift the emphasis to the upper portion of the chest muscles.

Watch Video – How to do the perfect Incline Dumbbell Bench Press

Cable Flyes

Using a cable machine, you can perform chest flyes to isolate the chest muscles. This exercise involves bringing your arms together in a hugging motion against resistance. Use dumbbells if cables are unavailable.

Watch Video – How to do the perfect Cable Fly

Final Workout Tip:

Remember to continually monitor your progress – both strength and how your chest looks visually. As with the other best exercises to build lean muscle, you can start shifting prioritization to specific movements and angles as your chest starts to evolve.

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