If you’re reading this, you’ve likely already embraced our playlist of the best workout songs available for heavy lifting and PRs. You’re breaking more PRs than a bull breaks china, and now you’re mentally preparing for the next major challenge for anyone that steps in the gym- cardio. Yes, yes, we know. Just hearing the word makes us queasy too; but in the name of six packs and Snap Chat, we all have to embrace the struggle sometime or another. (Side note: If you are looking to achieve any health or physique goal (such as six-pack), you’ll need a balanced diet. Here’s the place to start: IIFYM macro calculator) Unless you’re one of the rare few that actually enjoy cardio for pleasure, you’re probably always one lame excuse away from skipping cardio altogether. After all, maybe you don’t need nice abs if you’re funny enough or have a nice singing voice? Why You Are HereOkay, we understand, maybe you do need nice abs to help you out a bit. We’re right there with you, and if experience has taught us anything, it’s that the best workout songs fuel some of the best cardio sessions. No matter why you’re doing cardio, it’s nearly universally accepted that it doesn’t take much convincing for us to skip it. Fortunately, we’re here to help you push through and lean out, by providing our collection of workout songs to rock out to during cardio. This playlist will help you walk, run, or sometimes maybe even crawl your way to finishing those cardio sessions and stepping closer and closer to your current physique goals. Turn off your radio, because DJ Mac Rose (macros, get it?) is dropping the ultimate list of the absolute workout songs to help you embrace the shredz! The CriteriaCriteria for the Best Workout Songs for Cardio
The PicksI don’t care if you’re a 250lbs male bodybuilder that just finished deadlifting the equivalent of a small car, you’re undoubtedly jamming out to some guilty pleasure on your way home sometimes. We’re right there with you, and after all the hard heating beats from our IIFYM Heavy Hitters workout playlist, what better time to balance out the hype with some easy listening, empowering pop hits? Male or female, athlete or general population- these songs are outright awesome. Don’t worry, we won’t tell anyone you’re lip-syncing Taylor Swift on the treadmill; it can be our little secret. Best Workout Songs for Cardio Playlist
Cue the CardioThere’s no denying that cardio sessions can outright suck. Your workweek is already long, weight training sessions brutal, and time never seems to be on your side when it comes to your to-do list. As challenging as it may be at times, the right tunes can certainly help lighten the load. Finding the best workout songs can make the difference between time crawling by and having a personal jam session as you’re stepping ever closer to becoming a lean, mean, cardio machine! Okay already, you’ve procrastinated long enough. Fat needs losing and cardio needs doing, it’s time to get down to body fat burning business. Lucky for you, we’ve eliminated an excuse you can use for putting off cardio any longer. We’ve created an official Spotify playlist with the best workout songs selections for your upcoming cardio. Just visit the link below to access the best workout songs through our “IIFYM Cardio Killer” Playlist!
Originally posted 2019-01-29 03:23:18. via Blogger 50 Workout Songs for Cardio
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If you’re reading this, you’ve likely already embraced our playlist of the best workout songs available for heavy lifting and PRs. You’re breaking more PRs than a bull breaks china, and now you’re mentally preparing for the next major challenge for anyone that steps in the gym- cardio. Yes, yes, we know. Just hearing the word makes us queasy too; but in the name of six packs and Snap Chat, we all have to embrace the struggle sometime or another. (Side note: If you are looking to achieve any health or physique goal (such as six-pack), you’ll need a balanced diet. Here’s the place to start: IIFYM macro calculator) Unless you’re one of the rare few that actually enjoy cardio for pleasure, you’re probably always one lame excuse away from skipping cardio altogether. After all, maybe you don’t need nice abs if you’re funny enough or have a nice singing voice? Why You Are HereOkay, we understand, maybe you do need nice abs to help you out a bit. We’re right there with you, and if experience has taught us anything, it’s that the best workout songs fuel some of the best cardio sessions. No matter why you’re doing cardio, it’s nearly universally accepted that it doesn’t take much convincing for us to skip it. Fortunately, we’re here to help you push through and lean out, by providing our collection of workout songs to rock out to during cardio. This playlist will help you walk, run, or sometimes maybe even crawl your way to finishing those cardio sessions and stepping closer and closer to your current physique goals. Turn off your radio, because DJ Mac Rose (macros, get it?) is dropping the ultimate list of the absolute workout songs to help you embrace the shredz! The CriteriaCriteria for the Best Workout Songs for Cardio
The PicksI don’t care if you’re a 250lbs male bodybuilder that just finished deadlifting the equivalent of a small car, you’re undoubtedly jamming out to some guilty pleasure on your way home sometimes. We’re right there with you, and after all the hard heating beats from our IIFYM Heavy Hitters workout playlist, what better time to balance out the hype with some easy listening, empowering pop hits? Male or female, athlete or general population- these songs are outright awesome. Don’t worry, we won’t tell anyone you’re lip-syncing Taylor Swift on the treadmill; it can be our little secret. Best Workout Songs for Cardio Playlist
Cue the CardioThere’s no denying that cardio sessions can outright suck. Your workweek is already long, weight training sessions brutal, and time never seems to be on your side when it comes to your to-do list. As challenging as it may be at times, the right tunes can certainly help lighten the load. Finding the best workout songs can make the difference between time crawling by and having a personal jam session as you’re stepping ever closer to becoming a lean, mean, cardio machine! Okay already, you’ve procrastinated long enough. Fat needs losing and cardio needs doing, it’s time to get down to body fat burning business. Lucky for you, we’ve eliminated an excuse you can use for putting off cardio any longer. We’ve created an official Spotify playlist with the best workout songs selections for your upcoming cardio. Just visit the link below to access the best workout songs through our “IIFYM Cardio Killer” Playlist! Originally posted 2019-01-29 03:23:18. via Tumblr 50 Workout Songs for Cardio IIFYM: Thanks for taking the time out to speak with IIFYM.com Brandan. BF: Well I do a lot of various things. I am a corporate wellness coordinator for the worlds largest ethanol company. I have a successful prep business called “Fokken Strong Training”, I have 13 sponsors Bodybuilding.com, Beast Sports Nutrition, Quest, P28 foods, MuscleEgg to name a few. I am a physique competitor, fitness model, published writer, and I speak about health and fitness at universities and corporations around the country. IIFYM: When did you first get involved in fitness and at what point did you realize that modeling was an option? BF: I have been active my whole life and weight training since I was 14. I always wanted to be big and strong and that was it. I never even competed until I was 30! From there things spiraled for me and a lot of positive things started to happen. I actually did my first photo shoots as favors to some photographer friends of mine. I soon realized I could use those images to market myself and potential companies I wanted to work with. I NEVER actually thought I would make it into any of the major fitness magazines. It wasn’t even a goal for me because I didn’t think it was possible. Slowly though I started to appear in ads in some of the smaller magazines and eventually worked my way up to all of the larger ones. I have a lot of content waiting to be released and a lot of photo shoots already set up this year. I will say however that I do some fitness modeling from time to time; I am NOT a fitness model. I only consider someone who could make a living at it a legit fitness model. For me I do it because I enjoy it and its allowed me to do many things I never thought I would get the opportunity to do. IIFYM: Posing for so many photo shoots, I am sure you need to stay leaner than most bodybuilders year round. I have seen some of your magazine spreads and you always look to be about 5-6% body fat or so sometimes leaner. Do you ever let yourself get out of shape, and if so, what would you consider “out of shape” to be? BF: I actually do let myself go a bit. I take time off after what I call my “season” which is usually May-Nov to give myself a break. Maybe take some vacations, eat what I want and give my body some time off, but also time to really grow. I cut a lot of muscle when I compete, so the years I compete I like to especially have that time off to build back what I lost. IIFYM: What about bodybuilding? Can you tell us a bit about your competitive career? BF: I started my competitive career in bodybuilding as a light heavy weight. I then worked up to heavy weight and physique from there. Physique has been hugely successful for me and is far more marketable for me than bodybuilding ever would have been. At 6’1 I was never going to be a 300 lb monster so the physique class suits me and my current goals, Although I will ALWAYS have a love for bodybuilding. Contest history:
Have also won many online titles not listed above. IIFYM: Why men’s physique instead of bodybuilding? I’ve seen you in person and you are jacked!! BF: I actually did my first physique show two weeks after winning my class at heavyweight at the Upper Midwest in Fargo. I tore a muscle in my quad and my leg swelled all up and it looked really bad. That was at the same time physique had come out. I was going to do that second show after Fargo, but knew that my leg looked like hell. So my coach suggested physique. I initially didn’t want to do it and thought I would get made fun of, but ended up giving in and tried it anyways. I essentially went zero carbs for two weeks and lots of cardio to try and bring my size down. I never carbed up or pumped up as to not look too big. I ended up taking 2nd behind my friend Trevor Larsen who is now a pro. From there I was hooked. IIFYM: What do you feel is your most lagging body part and what are you doing to turn it into an asset? BF: My legs. Yea you can say what you want about physique guys not having legs. Are mine perfect? No… But I’m not ashamed of myself. I train hard in all that I do, but my legs are def something I would really like to bring up.
IIFYM: Can you give the IIFYM diet community a taste of what your contest prep diet is? What are your macros and what kinds of foods do you eat? My diet is pretty simple. I used to measure every single thing to the ounce but this last prep I really let loose and eyeball measured everything. I changed my proteins when I wanted, at a lot of beef and had weekly cheat meals. I kept those mostly cleaner cheats, meaning I didn’t gorge myself on fast food etc. My body reacts well to fats so I usually will implement a lot of fat into a cheat/treat meal. Meal 1 7-730 Meal 2 10-1030 Meal 3 1230-130 Meal 4 3-330 Meal 5 630-730 Meal 6 930-10 Once a week I will have a “cheat meal”. Off season it can be about anything, on season I eat 3 quest nutrition bars and 4-6 tablespoons of P28 almond butter. IIFYM: From what you know about IIFYM, what do you think are the strong points and what are the flaws? BF: I think a lot of people don’t have the dedication to count all their macros day in and day out. For me I’m busy and I like to have something a bit more regimented in my on season. However I think that both ways work. You just have to be educated in what you are doing. My fiancé follows IIFYM and I don’t, but yet again I do because I have my base diet set up and from there I’m not afraid to substitute out foods in place of what’s on my plan. IIFYM: I know that you have a consulting business where you help top-level bodybuilding competitors get in shape for the stage. I have seen some of your clients and I have to say that I am very impressed. I know that you don’t follow an IIFYM approach to nutrition and contest prep, but I am sure our readers would still love to hear more about your philosophy. BF: Well I like to build their metabolic capacity to start things off. All too often someone comes to me and they’ve been eating absolutely nothing and doing hours of cardio etc. I like to work with people longer than the norm “12 weeks” and really take the time to make sure they aren’t going into a show eating 800 cals etc and still burning no body fat. So we start with that and when we get them up to a reasonable level we then will slowly add in some cardio and slowly take down their calories as they progress, but only if necessary. When you have enough time a person’s body will essentially get used to more calories and get leaner in the process, unfortunately a lot of coaches never give their clients a fighting chance and just cut everything out. I always implement a cheat meal each week. Some people again don’t agree with that, but I think for what I do and the methods I use it does and has worked great for my clients. Post show I help them out of “prep” and help reverse diet them out of the show. I also REALLY believe in the mental aspect of things. So with that I have a private team page all of my athletes can interact on and can encourage one another. My team is more of a family and I don’t just take everyone on for the purpose of making a buck. I want hard working people that are ready to work, but also good people that respect others and support others in their quest to betterment. My team members are all very unique but also at the root of things very much the same so it all works great. I am never unavailable to clients and have a support system of assistants below me that they can also contact if at that very moment I am unavailable. Essentially when I take someone on, Its all-encompassing. I do everything I can to help them be successful on stage, but also in life. IIFYM: Are there any clients that you are particularly proud of that you would like to mention? Anyone, that has beaten the odds or overcome an amazing struggle? BF: I love all my clients. I will however name a few.
With a large team its hard to name everyone, but these ladies have all pushed through many life events to gain success and become the strong ladies they are today. As one of your Facebook friends I see your daily updates and I have to tell you man, I am impressed with how encouraging you are. You always bring a very humble, forgiving and positive sense of self to your followers while encouraging us to do the same. IIFYM: Can you give our IIFYM readers some insight into your belief system? Maybe a few tools we can implement to move towards a more positive version of ourselves? BF: I can’t just give one tip. I think a lot goes into this lifestyle and you have to have a lot of things in order to be successful. You need to first of all be ok with yourself in whatever you are involved in, or what level you are at in everything you do “workout routine, diet, etc.” When you are ok with yourself and love yourself, you will make more of a commitment to the betterment of you. You also won’t get discouraged when things don’t go exactly how you want them to. You will have the strength to carry on and continue to try to achieve the results you are striving for. If you don’t love yourself now and every step of the way, you definitely won’t be happy wherever it is you are going. Everything takes time; it took time to put on the weight so it will take time to take it off. Set some realistic goals and then set a big goal at the end. Enjoy each incremental goal that you have achieved on the way to your big goal and celebrate those victories on the way to a better you. If you are having a hard time with the plan you are on, take a step back and reevaluate what you are doing and make sure the plan is right for you. Make sure your diet and workout routine fits in accordance with your goals, diet being the most important. If you’re not eating for results you will never have the success you want. Also change up your plan. Your body adjusts to workouts etc rather quickly, so if you are always doing the same stuff your body won’t make the changes you want it to. Surround yourself with positive people and people that help you along the way. Negative people will just bring you down and make it that much harder for you to achieve your goals.
Rise above that and work on you, you are the best investment you can make. Also be open to advice. Ask questions and absorb what others pass on to you. However don’t make this information “truth” as many gurus out there believe they know it all and will pass on bad advice every chance they get. Do your homework and investigate the advice you are given and find which advice best works for you. Use the resources you have and educate yourself, Bodybuilding.com being a major one. Make sure you are doing a routine that is right for you and you have a good diet plan in place too, nutrition is 80% of the equation. If that doesn’t work, consider hiring a trainer. Don’t try to be just like someone else – that’s a recipe for failure. It’s ok to look up to, learn from, and be inspired by others, but don’t put yourself below them and assume they are better than you, be you and proud of your own accomplishments. The people you admire were once not so different than you. Blaze your own trail! You can accomplish anything you want with a strong mind, strong goals, and hard work. So if you want something, go get it. IIFYM: How about sponsors? Are there any sponsors you would like to mention? Any companies you think our IIFYM readers should check out? BF: All of my sponsors of course Sponsors: /Nike/Bodybuilding.com /Beast Sports Nutrition/ P28 Bread/ Quest/MuscleEgg/Fat Gripz / MyOatmeal.com/Cyclone cups/Phit Hair and Body/ Fitmark bags/Tainted Industries/Cutandjacked.com IIFYM: Now I’d like to move on to the part of the interview we call Rapid Fire IIFYM. What does your shoulder routine consist of?BF: Lol the shoulder questions…I get this one A LOT I like to train my shoulders with higher reps and LOTS of angles.
Did you ever struggle with your weight?BF: Of course…I don’t care who you are, nobody is perfect. I’ll tell you the first time you see yourself in photo-shoot or stage condition it’s hard to be anything less than that. When I was younger I was just happy being big, but now its hard to see myself sometimes anything less than stage ready. In my off season when I add weight its one of the hardest things for me to do and see. Over time though I grow to accept how I look and when I fully accept it I know I’m ready to go at it again. I’ve fallen in that self-loathing and feeling terrible about myself and even bouts of body dysmorphia because I didn’t think I looked good, but even in off season I probably am leaner than 90% of the people at the gym. Essentially if you don’t love yourself at EVERY step of the way, you’ll never love yourself where you are going and NEVER be happy. So that’s another reason for me taking time off. Letting myself KNOW I don’t need to be perfect. What supplements do you believe in?I wouldn’t be where I am at today without supplementing my diet. There are a lot of products on the market, and some great ones, but for myself I recommend Beast Sport Nutrition supplements, their entire line is GREAT! They are also priced right and offer a lot of knowledge/science that backs up what they sell. If I were to recommend any other company for products Beast doesn’t offer, I would recommend looking at and reading the reviews on Bodybuilding.com and go through them for your nutritional needs. You can also purchase Beast products through Bodybuidling.com, so you get the best of both worlds.
I have tried pretty much EVERYTHING out there. I’m not about gimmicks and the promise of quick results. The supplements I take I believe to help me recover and give me that edge I need in training as hard as I do. I have had great results with my supplement regimen and feel it works best for me. I think when you push yourself as hard as I do or any competitor for that matter having that extra boost that supplements offer keep you healthy, and help you recover to keep you moving forward. We restrict our diets when we diet down, so making sure to fill those gaps, which that’s what supplements are meant for, NOT to take the place but to add to a nutrition plan, helps me to reach my goals while always striving for new ones. How much cardio do you do when dieting? HIIT or LISS? When was the last time you ate fast food? What was it? What is your ideal cheat meal? How do you reflect haters negativity away from you? Are you married? Do you dehydrate for a show or do you increase water to flush water? IIFYM: If there is anything you would like to tell the IIFYM community, now is the time!! I also am a fan of a community that takes the time to help others and educate them, so to me you guys are doing it all right! Originally posted 2019-01-28 04:39:06. via Blogger Interviews Brandan Fokken -IIFYM.com IIFYM: Thanks for taking the time out to speak with IIFYM.com Brandan. BF: Well I do a lot of various things. I am a corporate wellness coordinator for the worlds largest ethanol company. I have a successful prep business called “Fokken Strong Training”, I have 13 sponsors Bodybuilding.com, Beast Sports Nutrition, Quest, P28 foods, MuscleEgg to name a few. I am a physique competitor, fitness model, published writer, and I speak about health and fitness at universities and corporations around the country. IIFYM: When did you first get involved in fitness and at what point did you realize that modeling was an option? BF: I have been active my whole life and weight training since I was 14. I always wanted to be big and strong and that was it. I never even competed until I was 30! From there things spiraled for me and a lot of positive things started to happen. I actually did my first photo shoots as favors to some photographer friends of mine. I soon realized I could use those images to market myself and potential companies I wanted to work with. I NEVER actually thought I would make it into any of the major fitness magazines. It wasn’t even a goal for me because I didn’t think it was possible. Slowly though I started to appear in ads in some of the smaller magazines and eventually worked my way up to all of the larger ones. I have a lot of content waiting to be released and a lot of photo shoots already set up this year. I will say however that I do some fitness modeling from time to time; I am NOT a fitness model. I only consider someone who could make a living at it a legit fitness model. For me I do it because I enjoy it and its allowed me to do many things I never thought I would get the opportunity to do. IIFYM: Posing for so many photo shoots, I am sure you need to stay leaner than most bodybuilders year round. I have seen some of your magazine spreads and you always look to be about 5-6% body fat or so sometimes leaner. Do you ever let yourself get out of shape, and if so, what would you consider “out of shape” to be? BF: I actually do let myself go a bit. I take time off after what I call my “season” which is usually May-Nov to give myself a break. Maybe take some vacations, eat what I want and give my body some time off, but also time to really grow. I cut a lot of muscle when I compete, so the years I compete I like to especially have that time off to build back what I lost. IIFYM: What about bodybuilding? Can you tell us a bit about your competitive career? BF: I started my competitive career in bodybuilding as a light heavy weight. I then worked up to heavy weight and physique from there. Physique has been hugely successful for me and is far more marketable for me than bodybuilding ever would have been. At 6’1 I was never going to be a 300 lb monster so the physique class suits me and my current goals, Although I will ALWAYS have a love for bodybuilding. Contest history:
Have also won many online titles not listed above. IIFYM: Why men’s physique instead of bodybuilding? I’ve seen you in person and you are jacked!! BF: I actually did my first physique show two weeks after winning my class at heavyweight at the Upper Midwest in Fargo. I tore a muscle in my quad and my leg swelled all up and it looked really bad. That was at the same time physique had come out. I was going to do that second show after Fargo, but knew that my leg looked like hell. So my coach suggested physique. I initially didn’t want to do it and thought I would get made fun of, but ended up giving in and tried it anyways. I essentially went zero carbs for two weeks and lots of cardio to try and bring my size down. I never carbed up or pumped up as to not look too big. I ended up taking 2nd behind my friend Trevor Larsen who is now a pro. From there I was hooked. IIFYM: What do you feel is your most lagging body part and what are you doing to turn it into an asset? BF: My legs. Yea you can say what you want about physique guys not having legs. Are mine perfect? No… But I’m not ashamed of myself. I train hard in all that I do, but my legs are def something I would really like to bring up.
IIFYM: Can you give the IIFYM diet community a taste of what your contest prep diet is? What are your macros and what kinds of foods do you eat? My diet is pretty simple. I used to measure every single thing to the ounce but this last prep I really let loose and eyeball measured everything. I changed my proteins when I wanted, at a lot of beef and had weekly cheat meals. I kept those mostly cleaner cheats, meaning I didn’t gorge myself on fast food etc. My body reacts well to fats so I usually will implement a lot of fat into a cheat/treat meal. Meal 1 7-730 Meal 2 10-1030 Meal 3 1230-130 Meal 4 3-330 Meal 5 630-730 Meal 6 930-10 Once a week I will have a “cheat meal”. Off season it can be about anything, on season I eat 3 quest nutrition bars and 4-6 tablespoons of P28 almond butter. IIFYM: From what you know about IIFYM, what do you think are the strong points and what are the flaws? BF: I think a lot of people don’t have the dedication to count all their macros day in and day out. For me I’m busy and I like to have something a bit more regimented in my on season. However I think that both ways work. You just have to be educated in what you are doing. My fiancé follows IIFYM and I don’t, but yet again I do because I have my base diet set up and from there I’m not afraid to substitute out foods in place of what’s on my plan. IIFYM: I know that you have a consulting business where you help top-level bodybuilding competitors get in shape for the stage. I have seen some of your clients and I have to say that I am very impressed. I know that you don’t follow an IIFYM approach to nutrition and contest prep, but I am sure our readers would still love to hear more about your philosophy. BF: Well I like to build their metabolic capacity to start things off. All too often someone comes to me and they’ve been eating absolutely nothing and doing hours of cardio etc. I like to work with people longer than the norm “12 weeks” and really take the time to make sure they aren’t going into a show eating 800 cals etc and still burning no body fat. So we start with that and when we get them up to a reasonable level we then will slowly add in some cardio and slowly take down their calories as they progress, but only if necessary. When you have enough time a person’s body will essentially get used to more calories and get leaner in the process, unfortunately a lot of coaches never give their clients a fighting chance and just cut everything out. I always implement a cheat meal each week. Some people again don’t agree with that, but I think for what I do and the methods I use it does and has worked great for my clients. Post show I help them out of “prep” and help reverse diet them out of the show. I also REALLY believe in the mental aspect of things. So with that I have a private team page all of my athletes can interact on and can encourage one another. My team is more of a family and I don’t just take everyone on for the purpose of making a buck. I want hard working people that are ready to work, but also good people that respect others and support others in their quest to betterment. My team members are all very unique but also at the root of things very much the same so it all works great. I am never unavailable to clients and have a support system of assistants below me that they can also contact if at that very moment I am unavailable. Essentially when I take someone on, Its all-encompassing. I do everything I can to help them be successful on stage, but also in life. IIFYM: Are there any clients that you are particularly proud of that you would like to mention? Anyone, that has beaten the odds or overcome an amazing struggle? BF: I love all my clients. I will however name a few.
With a large team its hard to name everyone, but these ladies have all pushed through many life events to gain success and become the strong ladies they are today. As one of your Facebook friends I see your daily updates and I have to tell you man, I am impressed with how encouraging you are. You always bring a very humble, forgiving and positive sense of self to your followers while encouraging us to do the same. IIFYM: Can you give our IIFYM readers some insight into your belief system? Maybe a few tools we can implement to move towards a more positive version of ourselves? BF: I can’t just give one tip. I think a lot goes into this lifestyle and you have to have a lot of things in order to be successful. You need to first of all be ok with yourself in whatever you are involved in, or what level you are at in everything you do “workout routine, diet, etc.” When you are ok with yourself and love yourself, you will make more of a commitment to the betterment of you. You also won’t get discouraged when things don’t go exactly how you want them to. You will have the strength to carry on and continue to try to achieve the results you are striving for. If you don’t love yourself now and every step of the way, you definitely won’t be happy wherever it is you are going. Everything takes time; it took time to put on the weight so it will take time to take it off. Set some realistic goals and then set a big goal at the end. Enjoy each incremental goal that you have achieved on the way to your big goal and celebrate those victories on the way to a better you. If you are having a hard time with the plan you are on, take a step back and reevaluate what you are doing and make sure the plan is right for you. Make sure your diet and workout routine fits in accordance with your goals, diet being the most important. If you’re not eating for results you will never have the success you want. Also change up your plan. Your body adjusts to workouts etc rather quickly, so if you are always doing the same stuff your body won’t make the changes you want it to. Surround yourself with positive people and people that help you along the way. Negative people will just bring you down and make it that much harder for you to achieve your goals.
Rise above that and work on you, you are the best investment you can make. Also be open to advice. Ask questions and absorb what others pass on to you. However don’t make this information “truth” as many gurus out there believe they know it all and will pass on bad advice every chance they get. Do your homework and investigate the advice you are given and find which advice best works for you. Use the resources you have and educate yourself, Bodybuilding.com being a major one. Make sure you are doing a routine that is right for you and you have a good diet plan in place too, nutrition is 80% of the equation. If that doesn’t work, consider hiring a trainer. Don’t try to be just like someone else – that’s a recipe for failure. It’s ok to look up to, learn from, and be inspired by others, but don’t put yourself below them and assume they are better than you, be you and proud of your own accomplishments. The people you admire were once not so different than you. Blaze your own trail! You can accomplish anything you want with a strong mind, strong goals, and hard work. So if you want something, go get it. IIFYM: How about sponsors? Are there any sponsors you would like to mention? Any companies you think our IIFYM readers should check out? BF: All of my sponsors of course Sponsors: /Nike/Bodybuilding.com /Beast Sports Nutrition/ P28 Bread/ Quest/MuscleEgg/Fat Gripz / MyOatmeal.com/Cyclone cups/Phit Hair and Body/ Fitmark bags/Tainted Industries/Cutandjacked.com IIFYM: Now I’d like to move on to the part of the interview we call Rapid Fire IIFYM. What does your shoulder routine consist of?BF: Lol the shoulder questions…I get this one A LOT I like to train my shoulders with higher reps and LOTS of angles.
Did you ever struggle with your weight?BF: Of course…I don’t care who you are, nobody is perfect. I’ll tell you the first time you see yourself in photo-shoot or stage condition it’s hard to be anything less than that. When I was younger I was just happy being big, but now its hard to see myself sometimes anything less than stage ready. In my off season when I add weight its one of the hardest things for me to do and see. Over time though I grow to accept how I look and when I fully accept it I know I’m ready to go at it again. I’ve fallen in that self-loathing and feeling terrible about myself and even bouts of body dysmorphia because I didn’t think I looked good, but even in off season I probably am leaner than 90% of the people at the gym. Essentially if you don’t love yourself at EVERY step of the way, you’ll never love yourself where you are going and NEVER be happy. So that’s another reason for me taking time off. Letting myself KNOW I don’t need to be perfect. What supplements do you believe in?I wouldn’t be where I am at today without supplementing my diet. There are a lot of products on the market, and some great ones, but for myself I recommend Beast Sport Nutrition supplements, their entire line is GREAT! They are also priced right and offer a lot of knowledge/science that backs up what they sell. If I were to recommend any other company for products Beast doesn’t offer, I would recommend looking at and reading the reviews on Bodybuilding.com and go through them for your nutritional needs. You can also purchase Beast products through Bodybuidling.com, so you get the best of both worlds.
I have tried pretty much EVERYTHING out there. I’m not about gimmicks and the promise of quick results. The supplements I take I believe to help me recover and give me that edge I need in training as hard as I do. I have had great results with my supplement regimen and feel it works best for me. I think when you push yourself as hard as I do or any competitor for that matter having that extra boost that supplements offer keep you healthy, and help you recover to keep you moving forward. We restrict our diets when we diet down, so making sure to fill those gaps, which that’s what supplements are meant for, NOT to take the place but to add to a nutrition plan, helps me to reach my goals while always striving for new ones. How much cardio do you do when dieting? HIIT or LISS? When was the last time you ate fast food? What was it? What is your ideal cheat meal? How do you reflect haters negativity away from you? Are you married? Do you dehydrate for a show or do you increase water to flush water? IIFYM: If there is anything you would like to tell the IIFYM community, now is the time!! I also am a fan of a community that takes the time to help others and educate them, so to me you guys are doing it all right! Originally posted 2019-01-28 04:39:06. via Tumblr Interviews Brandan Fokken -IIFYM.com
This question is paramount to being successful while flexible dieting.We had a great piece created for this reason, here are the steps to go through and questions you should be asking: Here’s how to break out of a fat loss plateau There are about 7 different actionable steps to take after a fat loss plateau. The above-linked article outlines each one and clearly defines how it will help you moving forward. Should I Consider Taking a Diet Break?It depends on the longevity of your current diet. If you’ve been counting macros in a calorie deficit for multiple months then you may need to push pause. Here’s the best way to go about it and whether you fall under the umbrella: Ready For a Diet Break? This is a great tool for jump-starting the process again after a fat loss plateau. Plus, you get to add in a lot more macros back into your diet plan. Additionally, if you are struggling to dial in your diet plan approach, one of our coaches can build your Macro Blueprint. How Much of A Factor Is My Weight Training In Plateauing?Those new to counting macros for fat loss and are simultaneously beginners to weight training are going to experience what is known as “newbie gains”. This will be a factor and may cause an increase in your scale weight. This is a fortuitous time for this individual, due to a body recomposition occurring in one fell swoop rather than multiple stages. You are not experiencing a fat loss plateau perse. Yet, as you become more advanced your muscle stimuli adapt to your training regimen. This is where ‘progressive overload’ weight training and being in a calorie surplus is needed for hypertrophy (gaining muscle) moving forward. Furthermore, we go into greater detail on these subjects here (the likelihood of losing fat and gaining muscle simultaneously) and here (embrace the muscle as a beginner).
Originally posted 2019-02-14 19:54:29. via Blogger What Should I Do When I Hit a Weight Loss Plateau? This question is paramount to being successful while flexible dieting.We had a great piece created for this reason, here are the steps to go through and questions you should be asking: Here’s how to break out of a fat loss plateau There are about 7 different actionable steps to take after a fat loss plateau. The above-linked article outlines each one and clearly defines how it will help you moving forward. Should I Consider Taking a Diet Break?It depends on the longevity of your current diet. If you’ve been counting macros in a calorie deficit for multiple months then you may need to push pause. Here’s the best way to go about it and whether you fall under the umbrella: Ready For a Diet Break? This is a great tool for jump-starting the process again after a fat loss plateau. Plus, you get to add in a lot more macros back into your diet plan. Additionally, if you are struggling to dial in your diet plan approach, one of our coaches can build your Macro Blueprint. How Much of A Factor Is My Weight Training In Plateauing?Those new to counting macros for fat loss and are simultaneously beginners to weight training are going to experience what is known as “newbie gains”. This will be a factor and may cause an increase in your scale weight. This is a fortuitous time for this individual, due to a body recomposition occurring in one fell swoop rather than multiple stages. You are not experiencing a fat loss plateau perse. Yet, as you become more advanced your muscle stimuli adapt to your training regimen. This is where ‘progressive overload’ weight training and being in a calorie surplus is needed for hypertrophy (gaining muscle) moving forward. Furthermore, we go into greater detail on these subjects here (the likelihood of losing fat and gaining muscle simultaneously) and here (embrace the muscle as a beginner). Originally posted 2019-02-14 19:54:29. via Tumblr What Should I Do When I Hit a Weight Loss Plateau? You’re vegan, huh? No meat at all. Wow. Interesting… so, how do you know if you get enough protein? Here it is — the standard almost scripted inquiry that vegans likely encounter, day in and day out around water coolers across the country. Non-vegans learn of their preferences on animal consumption and this tired but well-meaning interview process begins. Cue the eye-roll. Typically, the question is followed up with a reasonable response in the form of an assurance such as Lots of beans. or Soy. Seeds, nuts, quinoa, and a variety of protein powders such as hemp, rice, and pea, are all other ideal options which vegans reach for to supplement their protein intake. Which certainly answers the question, “What do you eat for protein?”. However, it doesn’t answer the question, “How do you know if you are getting enough protein?” Looking for an easy way to dial in your diet; click here to use the IIFYM macro calculator to find out your individual macros. Crunching NumbersThere is only one way to know if you are getting enough protein (or carbs or fats, for that matter) and the answer is actually consistent for everyone, not just for vegans. The only way to know if you are getting enough protein is: 1. To know how much you need. and 2. To track it. Let’s start with number two. Tracking is pretty easy to figure out. Especially for those vegans who primarily get their protein source out of a package. Turn the package around, scan the nutritional data and voilà, the amount of protein per serving is right there in black and white. Go low-tech and jot it down on a piece of paper or go high-tech and punch it into an app. Done. But number one, on the other hand, could be a bit more of a complicated question to answer. Remove the complication, let us help you build your Macro Blueprint. The short answer is it depends on many factors. The long answer is: It depends on… – Gender
(“Anyone? Anyone? Bueller?”) What’s more, the answers to these questions change over time as new circumstances arise. This only further complicates an already complicated conundrum. If right about now you’re wishing that someone has come up with a nifty calculator in the same vein as those mortgage-rate number cruncher things, you’re down to two wishes. There is such a thing, and the best part is- it’s free. As a bonus, you’ll find out your carb and fat requirements as well. Which brings up another point. Vegans tend to get too many carbs and too much fat to meet their optimal fuel requirements. This is where IIFYM coaches can step in and guide you through the process. Zeroing in on the BasicsIronically, when viewing things from a sheer macronutrient perspective, the vegan diet plan closely resembles the stats on the Standard American Diet program, (you know, pizza, burgers, nuggets, lattes, etc.), which accounts for far too much carb and fat intake and not nearly enough protein. The quality of food may be on the opposite ends of the spectrum, but when comparing apples to apples, or in this case macronutrient to macronutrient, they are essentially the same. So organic, non-GMO, animal cruelty-free, high-fiber, additive-free, chemical-free, all-natural, local, homegrown, leafy-green, fresh, high in micronutrients like vitamins and minerals, etc… these are all concepts which point to the utmost standards in the human consumption of food and which are typically valued by followers of the vegan diet lifestyle. Which is a good thing…No, it’s a great thing. However, all of these considerations more often than not, overlook the most fundamental consideration which our bodies require. They miss the mark in determining the correct amount of macronutrients (which refers to the basic nutrients: proteins, fats, and carbs) required for an individual person. Each person needs a particular amount of these macronutrients in order to function pro Vroom-VroomConsider this: a standard gas powered vehicle needs fuel to drive. While there are several different levels of quality of gasoline to choose from at the fill-up station, there is no getting around it, the device needs fuel. And water. Keep your body fueled properly while dieting, let us put together your Macro Blueprint. It may not need as much oil or water as it does, compared to fuel, but it just won’t function without all three being available. Further, let’s say the fuel, oil and water are provided, just in the wrong amounts. Well, it may certainly roll on down the road, but it isn’t functioning properly and certainly not optimally. The damage is likely being done to the vehicle. Same with us. We need all three macros in certain amounts. Vegans Diet Plan and IIFYMThe vegan diet plan and If It Fits Your Macros [IIFYM] not only complement each other, it is actually critical for vegans to work IIF YM into their routine if they are looking to achieve peak performance. “Am I going to have to track stuff?”, you ask. Well, yes. There is some effort involved. You’ll have to pay attention and be aware. But for vegans, this should really be a non-issue. As a rule, vegans tend to have the admirable quality of going through life with their eyes open. Here are some points to consider:-Each person has a specific target of macronutrients (protein, carbs, and fats) to meet in order to achieve optimal health. [1] -IIFYM provides an easy-to-use and free tool in the form of a calculator which determines individual macronutrient needs (based on age, gender, height, weight, activity levels and physical goals)
Combining the vegan lifestyle together with the IIFYM tracking method serves as a convenient solution for vegans to meet the challenge of fulfilling their daily macronutrient needs. Are you ready to get started?Click here to use the IIFYM calculator and to find out your individual macronutrient requirements. Bonus TracksEnjoy the following recipes that were developed for vegans who are looking to increase their protein consumption on a regular basis. The Real Deal Hummus12 servings
For garnish:
How to Instructions:1. Gather together all of the ingredients (mise en place). 2. In a high-powered blender (like a Vita-Mix or Blend-Tec), or a food processor, combine all the ingredients in the order listed, except for the garnish ingredients. 3. Pulse three to five times to combine initially. 4. Then blend at the lowest setting for about thirty seconds. 5. Gradually bring the speed up to the highest setting and blend for about thirty seconds. 6. Add some extra water, a little at a time to improve consistency. 7. If it happens to get too runny, it could be thickened with a small amount of glucomannan or tapioca starch. Just be careful not to overdo it or it will get slimy. 8. Serve in an interesting dish for a house party appetizer or it could be separated into individual servings to store in the fridge or freezer for grab and go meals. 9. Garnish with the crumbled almond feta cheese, the chopped sun-dried tomatoes and the kalamata olives on top. 10.Finish by artfully placing thick lemon zest strips on top of the olives and by sprinkling with crushed red pepper flakes, if you enjoy a little heat. 11. Add any vegetable of your choice 12. Enjoy. Savory Meatless Protein Bites (Ingredients) 2. Set the oven to 450. 3. Pulse the Dried Flavor Blend ingredients in a food processor two to three times until coarse (not to a fine powder). 4. In a large mixing bowl toss together Meal Flavor Blend and the coarsely chopped Dried Flavor Blend ingredients until well combined. 5. Mix the Moist Flavor Blend ingredients in a food processor one to two times until coarsely chopped. 6. Fold the Moist Flavor Blend ingredients into the dry ingredients until well combined. 7. Add reserved mushroom liquid a little at a time and additional water if necessary to achieve a cookie dough consistency. 8. Using a cookie scoop or a tablespoon, scoop out a one-ounce portion (which is around two tablespoons) and roll into a ball. 9. Arrange the protein bites on a cookie sheet that has been set on a wire rack. Make sure the bites do not touch. 10. Spritz the protein bites with avocado oil. 11. Bake for 10 minutes. 12. Remove the cookie sheet from the oven and flip the protein bites over to the opposite side. 13. Spritz with avocado oil and return to the oven for an additional 10 minutes. Recipe stats: 18.4g Carbs Estimated cost per serving: $1.39 Notes: To freeze, place the cookie sheet in the freezer, leaving the pieces arranged. Once they are frozen solid, toss in a plastic freezer bag or vacuum seal and return to freezer. These bites should last in the refrigerator for at least a week and in the freezer for at least two months. via Tumblr VEGANS, HERE’S HOW TO INCLUDE MORE PROTEIN IN YOUR DIET PLAN
You’re vegan, huh? No meat at all. Wow. Interesting… so, how do you know if you get enough protein? Here it is — the standard almost scripted inquiry that vegans likely encounter, day in and day out around water coolers across the country. Non-vegans learn of their preferences on...
via Blogger Vegans Overlooking Diet |
ABOUT USWith so much hype and confusion created around dieting, I wanted to launch a website that promoted a nutrition plan that is not only easy to comprehend, but easy to implement at well. Archives
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