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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Common variations of intermittent fasting

16/8 Method (my preferred method)

This involves fasting for 16 hours each day and restricting your eating window to 8 hours. Typically, this means skipping breakfast and consuming all your daily calories within the 8-hour window.

5:2 Diet

In this approach, you eat normally for five days of the week and restrict your calorie intake to around 500-600 calories for two non-consecutive days.

How intermittent fasting helps to get ripped

Aid in fat loss

By restricting your eating window, intermittent fasting can create a calorie deficit, which can promote fat loss. It also helps to stabilize insulin levels, making stored body fat more accessible for energy.

Preserve muscle mass

Intermittent fasting has been shown to preserve lean muscle mass during weight loss, which is essential for a shredded physique. It helps prevent muscle breakdown by increasing growth hormone levels.

Improve insulin sensitivity

Intermittent fasting can enhance insulin sensitivity, which means your body can utilize carbohydrates more effectively. This can result in better blood sugar control, reduced cravings, and improved overall body composition.

Learn more specifics on intermittent fasting.

How I use intermittent fasting to get ripped

Choose a fasting protocol that suits your lifestyle

Determine which fasting schedule works best for you, such as the 16/8 method or 5:2 diet. Experiment and see which one you find the most sustainable. I prefer 16/8 because it provides both rigidness and flexibility to eat whether you’re in your normal routine at home or need to stay shredded while on vacation.

Maintain a nutrient-dense diet

While intermittent fasting can provide flexibility in your eating window, it’s important to focus on consuming nutrient-dense foods. Include lean proteins, whole grains, fruits, vegetables, and healthy fats in your meals to support muscle maintenance and overall health.

Stay hydrated

During the fasting period, make sure to drink plenty of water to stay hydrated and keep hunger at bay. I use a reusable water bottle that helps me keep track of my daily water intake.

Time your workouts strategically

Plan your workouts during your feeding window to ensure you have enough energy for optimal performance. Consuming a pre-workout meal or snack can help fuel your workouts. I typically workout fasted before my eating window starts. I use pre-workout to help with the energy.

Monitor portion sizes and calorie intake

Although intermittent fasting can be flexible, it’s still important to monitor your overall calorie intake. Be mindful of portion sizes and aim for a balanced diet that aligns with your fitness goals.

Remember, it’s essential to consult with a healthcare professional or registered dietitian before starting any new dietary approach, especially if you have any underlying health conditions. They can provide personalized guidance based on your specific needs and goals.

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Tips for staying shredded on vacation

Plan Ahead

Planning ahead is not just about packing workout clothes. It also includes identifying when and where you will workout and how you’ll execute the remaining tips. Keep in mind that it can be worth paying a premium for access to a quality gym or anything that can make staying shredded easier – sometimes it can even be more cost beneficial. That’s why planning ahead is important to stay in shape on your trip.

Drink Water

Drink water every opportunity you get. This helps your body continually rid of the high sodium intake you’ll take part in and keeps you hydrated so you’re not tired to do everything else necessary to stay in shape. I recommend bringing a reusable water bottle or purchasing a case of large water bottles and holding yourself accountable to drinking a certain amount a day – at least well over a gallon a day if your trip includes drinking and eating out a lot.

Be More Active Than Normal

Walk instead of taking transportation. Take stairs instead elevators. If you see an option to exert more energy, then take that option. Do this in addition to a daily workout (even if it is running through the best exercises to build lean muscle with no rest) and you’ll be giving your body a higher balance of calories you can consume. I prefer to skip breakfast, workout fasted and have my first meal as late as possible. This ties to how I use intermittent fasting to stay ripped and still eat enjoyably.

Prioritize Protein Intake

Whether you bring protein power (pack it in a ziploc bag) with you or buy individual protein shakes at the local convenient store, get your protein in. If you’re budget allows add extra meat to your meal when possible. Just get some source of good protein for muscles.

Be Present in What You Indulge In

I’m not saying you shouldn’t indulge on your vacation, but if staying shredded is important to you, then there have to be sacrifices. Be present in your indulges. If you know you’re going to be having a good fatty meal with dessert at dinner, then is the generic coffee store croissant on your morning coffee run necessary?

Don’t Stress

This was the hardest tip for me to conquer, but if you put in the work and plan ahead then you can’t ruin your shredded physique over a couple days of poor nutrition and workouts.

Remember, vacations are meant to be enjoyed, so finding a balance between staying on track and indulging a little is key. Enjoy your time off, relax, and don’t stress too much about maintaining perfection. It’s important to be kind to yourself and enjoy the experience. Use these tips I shared above to help stay shredded on vacation.

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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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A 160lbs person will need 160g of protein on a daily basis. Typically, 2 scoops of protein is usually around 50g. That means you need to find 110g of protein. You could eat burgers, chicken nuggets or anything you find at the grocery store because they have protein, right? No… most of these come with an inefficient protein to serving ratio and will cause you to consume more total calories.

For example, a serving of frozen chicken nuggets usually has around 16g of protein, 30g of carbs, and 20g of fat. You could see how the math doesn’t add up in your favor.

If you are not familiar with the importance of fats, carbs, and protein, then checkout this rundown of everything you need to know about macronutrients.

When it comes to incorporating protein into your diet, there are several excellent sources to choose from. These sources provide high-quality protein while being relatively low in unhealthy fats. Here are some of the best sources of lean protein:

Best Sources of Protein to Build Muscle

This list doesn’t include protein powder (cause that is obviously), but see which protein powder I recommend to build muscle.

Chicken Breast

Chicken breast is a popular lean protein source, low in fat and high in protein. It can be prepared in various ways, such as grilling, baking, or boiling.

Sometimes I switch it up and use tenderloins because they are easier to cook and not dry out.

Turkey Breast

Similar to chicken breast, turkey breast is a lean protein option that is versatile and can be used in a variety of dishes.

I prefer to use 99% fat free ground turkey instead of turkey breast.

Fish

Many types of fish are excellent sources of lean protein. Examples include salmon, tuna, cod, and tilapia. Fish also provides omega-3 fatty acids, which offer numerous health benefits.

Lean Beef

Certain cuts of beef can be a good source of lean protein, such as sirloin, tenderloin, and eye of round. Look for cuts labeled “lean” or “extra lean” to minimize the fat content.

Most grocery stores have 96/4 or 90/10 ground beef.

Egg Whites

Eggs are a highly nutritious and affordable source of protein. They are versatile and can be enjoyed in various ways, such as boiled, scrambled, or in omelets. An egg contains 6g of protein and 5g of fat (from the yolk). A serving of liquid egg white is 25g of protein and 0 fat. If you were to do that with all eggs 25g of protein and around 20g of fat.

I prefer to mix a serving of egg whites with 1 egg for added flavor.

Greek Yogurt

Greek yogurt is a great source of protein, with approximately twice the protein content compared to regular yogurt. Opt for plain, unsweetened varieties to avoid added sugars.

I prefer a Dannon Light and Fit Greek Yogurt – Strawberry Cheesecake for “dessert” as my last meal of the day.

Cottage Cheese

Cottage cheese is a low-fat, high-protein dairy product that can be enjoyed as a snack or added to salads and other dishes.

Worst Protein Sources to Build Muscle

Below are some of the worst protein sources given the extra calories associated with them and the low protein content.

1. Nuts & Peanut Butter
2. Milk
3. Most Protein Bars
4. Avocado

Remember to balance your protein intake with a variety of other nutrients by including a mix of fruits, vegetables, whole grains, and healthy fats in your diet. This promotes overall health and provides a wide range of essential nutrients.

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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.

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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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