Originally Posted At: https://breakingmuscle.com/feed/rss

As a coach for 10 years, I would say two of the most common limiting factors in athletic development are hips and shoulders.

Today, it’s time to talk shoulders.

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http://www.marksdailyapple.com/

For today’s edition of Dear Mark, I’m answering three questions. First, what’s the deal with the new Harvard study claiming that eating more red meat increases the death rate? Does it actually prove this? Second, how about the one claiming that reduced carb diets also increase death? Should you worry? And finally, why do I recommend eating locally farmed farmer’s market produce, even if it isn’t organic?

Let’s go:

Hi Mark,

What’s your take on this Harvard study? www.hsph.harvard.edu/news/press-releases/increasing-red-meat-consumption-linked-with-higher-risk-of-premature-death/

“those who increased their daily servings of red meat over an eight-year period were more likely to die during the subsequent eight years”

It’s total nonsense with very little applicability to MDA readers.

Red meat eaters were more likely to be smokers.

Red meat eaters weighed more.

What else did people change as they added or removed red meat from their diets over the eight years?

The study doesn’t say much.

What we know:

Those who ate more red meat as time wore on also ate more calories per day—roughly 400 more. Those who ate less red meat as time wore on tended to reduce their overall calorie intake.

Those who ate more red meat as time wore on also gained more weight.

The simplistic urge is to assign blame for these changes to the increase in red meat, since that’s what the study is studying and that’s what they keep mentioning throughout the paper. But there are a million other variables that could have caused it, that likely did cause it, because that’s how cause-and-effect works in this world. Or rather, causes-and-effect.

And remember: this wasn’t an interventional study where one group was told to avoid red meat and one group was told to eat more red meat. This was data pulled from two different studies done decades ago, gathered by asking people what they ate on a typical day and then following up with them at a late date to see who died, who got cancer, who gained weight. It wasn’t explicitly about red meat. So, this is a mishmash of remembrances of what some people think they might have eaten, and the researchers from today’s particular paper homed in on the red meat and tuned out everything else.

This isn’t about individual people. These are abstract numbers.

One of the more interesting notes in the discussion section of the paper was this line:

Unprocessed meat consumption was only associated with mortality in the U.S. populations, but not in European or Asian populations.

I’ll be revisiting that line in the near future. For now, though, any ideas what could be going on?

Mark, do low-carb diets increase all-cause mortality? Hearing from lots of people about this latest one…

He’s talking about this one.

This is another piece of nonsense. Instead of studying legitimate low-carb diets like keto, Atkins, or basic Primal Blueprint, it separated people into four tiers of “low-carb” intake.

• Tier one got 66% of their energy from carbohydrates.
• Tier two got 57% of energy from carbohydrates.
• Tier three got 49% of energy from carbohydrates.
• Tier four—the one with the highest mortality risk—got 39% of energy from carbohydrates.

Now, I could probably hit “send” and stop the post right now. I mean, that about says it all. In what world is 39% of calories from carbohydrates a low-carb diet? How is that the “lowest-carb” diet? Pure madness.

The study also didn’t discuss diet quality. What kind of fats, carbs, and protein are these people eating? What exactly are they omitting and including? How’s their omega-3 intake? They eating mostly chicken, mostly beef, or plants?

All we know, in addition to their macronutrient ratios, is that people in the “low-carb”/39% carb group:

• Smoked the second most.
• Ate the least saturated fat.
• Drank the most alcohol.
• Exercised the least.

Really what this study is saying is that eating the high-fat, high-carb Standard American Diet will increase your mortality. This is no surprise.

As I’ve said before, you should pick a macronutrient—fat or carbs—to focus on and go with it. Sure, Michael Phelps could eat 10k calories of McDonald’s and maintain optimal performance, body comp, and health because he’s burning through it all, but you’re not him and you’re not training at an Olympic level for five hours a day. Trying to hang out in no-man’s land where you’re kinda high-carb, kinda high-fat is a bad idea for most people. You could make a 39% carb diet “better” by going with Perfect Health Diet principles, sticking to healthy Primal sources of starches and fats, but that doesn’t work for everyone.

You mentioned going to Farmers Markets every week. I would love someone to explain to me the push for buying local and going to Farmers Markets. Every time I hear them mentioned I cringe a little. I certainly understand buying local, and I agree with that, IF the fruits and vegetables are organic. Usually they are not, so I stay away from local and avoid the toxins/pesticides.
I can only assume that those who buy local don’t mind the pesticides, and if they juice, drinking a glass of chemicals.
What am I missing here? I would love to buy local, but sadly it’s rarely organic. I’d rather buy non-local organic.

Have you ever talked to the supposedly non-organic farmers?

In my experience, the vast majority of vendors at the farmers markets are using organic methods even if they aren’t certified. Reason being, organic certification is quite stringent to attain. It’s a multi-year process.

They have to go chemical-free for years. If they’re at year three of the conversion to organic, they can’t advertise “organic” but for all intents and purposes they’re there.

It costs money. Farming is a hard way to make a living. Going legit might represent a big chunk of cash that they can’t quite justify at the moment.

Go to a market, and go frequently. Get to know the people there. Look the farmer in the eyes and ask how they grow. The majority of the ones I’ve met are doing things right. They’re small operations. They’ve got their kids pitching in and helping out. They’re using man/womanpower and precision and know-how. They aren’t flying crop dusters to carpet bomb the entire field with chemicals.

Another (big) advantage of local produce is the freshness. Fruit and vegetables that travel fifty miles after being picked the day before are a world of difference from produce picked last week and shipped halfway across the country (let alone world sometimes).

That’s it for today, folks. If you have any questions or comments about today’s questions and answers, write in down below.

The post Dear Mark: Increased Red Meat, Reduced Carb, Increased Death? appeared first on Mark’s Daily Apple.

http://chriskresser.com/

While the conventional approach to cancer has made some strides, it doesn’t recognize how important diet and lifestyle are for treatment and prevention. In this episode of Revolution Health Radio, I talk with Dr. Lise Alschuler about the Functional Medicine approach to cancer.

The post RHR: The Functional Medicine Approach to Cancer, with Lise Alschuler appeared first on Chris Kresser.

Originally Posted At: https://breakingmuscle.com/feed/rss

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The last couple weeks I’ve grilled up some great Primal+keto meat dishes: steak and marinated chicken. But I’m a big believer in above ground, non-starchy vegetables for a Primal and keto diet. One of the things I love about this recipe is that it shows how vegetables—even cooked ones—never need to be a bland afterthought. These mixed peppers and onions are flavorful all on their own, but the seasonings and dressings turn this into a great side that will hold its own against any meat dish.

Tex-Mex Fajita Veggies

Servings: 2

Prep Time: 5 minutes

Cook Time: 20 minutes

Ingredients:

• 1 onion, sliced into ½-inch pieces
• 1 red bell pepper, sliced into ½-inch strips
• 1 yellow bell pepper, sliced into ½-inch strips
• 1 green bell pepper, sliced into ½-inch strips
• 1/2 cup Primal Kitchen® Italian Dressing
• ½ teaspoon chili powder
• ½ teaspoon garlic powder
• Salt and pepper, to taste
• Juice of ½ lime

Instructions:

Preheat oven to 425º.

Place all sliced veggies on a sheet pan. Toss with Italian Dressing and seasonings.

Roast in oven for 20-25 minutes or until lightly caramelized. Remove from oven and toss with lime juice.

Nutritional Information:

• Calories: 292
• Total Carbs: 17 grams
• Fat: 49 grams
• Protein: 4.7 grams

The post Primal+Keto Cooking Made Easy: Tex-Mex Fajita Veggies appeared first on Mark’s Daily Apple.

http://www.thealternativedaily.com/

For years, the myth has been perpetrated that self-manipulating your neck, or seeking relief from a chiropractor when you get the urge to crack it, can lead to a sudden stroke. We’re going to delve into the truth behind the myth and examine the evidence to find out what really happens when you crack your neck. […]

Originally Posted At: https://breakingmuscle.com/feed/rss

Based on both my own athletic experiences and from working with clients for 10 years, I can say with certainty that back pain is one of the most commonly grumbled about annoyances.

For some, it’s chronic lower back pain, for others its rib-induced sharp pain around their shoulder blades, and for others still, it’s recurring back spasms that keep them out of the gym and in bed on muscle relaxants for days at a time.

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http://www.marksdailyapple.com/

Chicken salad is a classic and a frequent sight at summer potlucks and luncheons. But the PUFA oils and high carb breads it usually comes with put a damper on what should be a good thing. Thankfully, this recipe offers a healthy re-do that satisfies a paleo, Primal, and keto standard—not to mention appetite.

Next time you cook up a chicken dinner, prepare a bit extra to put together this easy dish. It makes for a perfect workday lunch or fast weeknight meal.

Servings: 4

Time in the Kitchen: 20 minutes (not counting chicken cook time)

Ingredients:

• 2 lb. boneless, skinless chicken breast or thigh meat, cooked & shredded
• 3 ribs celery, diced
• ½ cup Primal Kitchen® Mayo
• 2 teaspoons Primal Kitchen Spicy Brown Mustard
• ½ teaspoon sea salt
• 2 teaspoons chopped fresh thyme
• ¼ cup chopped pecans
• 8 butter lettuce leaves

Instructions:

In a large bowl, combine cooked and shredded chicken with celery, Primal Kitchen Mayo, Primal Kitchen Spicy Brown Mustard, salt, and thyme. Toss until chicken is well coated.

Cover bowl and refrigerate until ready to eat.

Just before serving, toss with chopped pecans. Serve in butter lettuce cups.

Nutritional Info (per serving):

• • • Calories: 485
    • Total Carbs: 2.2 grams (1 gram net carbs)
    • Protein: 52 grams
    • Fat: 31 grams

The post Healthy Chicken Salad appeared first on Mark’s Daily Apple.

Originally posted at: http://www.nerdfitness.com/

If you’re here because you want to go from skinny to muscular, you’ve come to the right place!

I know exactly how you feel because I was once a very thin guy struggling to put on muscle.

We’ll talk about the mistakes I made so you can avoid them, then we’ll offer a step-by-step guide so you can start growing big and strong.

These are the 9 key mistakes skinny guys make (click each to skip right to that):

1. Not eating enough (What to eat to grow big)
2. Setting unrealistic expectations (How fast can I grow muscle?)
3. Not having a solid plan (How to go from skinny to muscular)
4. Not doing enough (How to grow muscle)
5. Going too quickly and getting injured (Being safe)
6. Not following a sustainable strategy (Consistency)
7. Not making it a priority (Remember your training)
8. Sweating the small stuff (Keep it simple)
9. Not recovering enough (Get sleep)
10. How I put on 25 Pounds of Mass

After today, we’ll make sure you don’t do any of these errors.

We help clients just like you get bigger in our really popular 1-on-1 Online Training Program! I’ve been been trying to get bigger since I was 16, and I started training with an online coach in 2015.

It has been the biggest boost for me in the world, packing on a ton of size without being miserable! 

Make no mistake about it, this stuff isn’t easy. Otherwise you wouldn’t be reading about it on the internet!

If you want to learn more about the program, simply click on the button below!

Let’s get you from skinny to muscular PRONTO. We’re really good at this stuff. Learn more about our Coaching Program!

And don’t forget to download our Skinny Guy cheat sheet so that you can bulk like the Hulk!

Download our free skinny guy’s guide to putting on muscle!

Enter your email below to download now

• The Nerd Fitness “Get Bigger” Shopping List
• Bulk like the Hulk with our rules for getting bigger

 

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1. Not Eating Enough (What to Eat to Grow Big)

If you’re not getting bigger, you are not eating enough.

This one solution will account for 95% of most skinny men and women who are looking to get bigger.

When I started lifting weights, I spent 5-6 days a week in the gym following a bodybuilder workout routine from various fitness magazines.

Over the next six years (end of high school and all of college), I put on maybe five pounds total, even though it felt as though I was eating a lot.

Turns out, I was eating 500-1000 less calories per day than I needed to stimulate muscle growth.

It wasn’t until after college that I simplified my workouts (lots of barbell lifts), doubled the amount of calories I consumed, and I was able to put on about 18 pounds in 30 days.

This is back in 2006:

I didn’t put the weight on a necessarily healthy or sustainable way, but after 6 years of struggle, this experience solidified the connection between diet and getting bigger.

It finally made sense.

If you don’t eat enough calories, you won’t get any bigger.

So if you are not getting bigger and more buff, then you are not eating enough.

It’s science.

If you’re trying to gain weight: when in doubt, eat.

Some of my favorite techniques in my “How to Bulk Up Fast” article.

Hint: Add 200-300 more calories per day until your stomach gets used to it, and see how the scale changes.

When in doubt, eat more.

If you are struggling to eat enough solid food, liquid calories are your friend (here’s my favorite high calorie protein shake recipe)!

As for what you SHOULD be eating, depending on how skinny you are – you can get away with eating junk food as long as you’re getting enough protein and calories.

HOWEVER, I would advise that you instead focus on quality bulk-up foods.

Here are some high quality, high calorie foods:

• sweet potatoes and yams
• regular potatoes
• rice of any variety.
• steel cut or instant oats
• quinoa
• peanut butter, almond butter
• nuts
• whole milk

Eat lots of high calorie foods, get plenty of protein, and don’t forget the veggies!

I know how overwhelming this stuff can be, which is why we have a Coaching Program that kicks ass.

We also have a printable “Get Bigger” shopping list and Bulk Up Cheat sheet when you join our email list in the yellow box below.

Download our free skinny guy’s guide to putting on muscle!

Enter your email below to download now

• The Nerd Fitness “Get Bigger” Shopping List
• Bulk like the Hulk with our rules for getting bigger

 

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2. Setting unrealistic expectations (How Fast Can I Grow Muscle?)

We live in a world of instant gratification.

People have unrealistic expectations thanks to marketing when it comes to weight loss (“Lose 30 pounds in 30 days!”).

Unsurprisingly, people also have unrealistic expectations when it comes to NATURALLY building muscle as well.

(“Scientists don’t want you to learn this trick to pack on 40 pounds of muscle!”)

These ads are designed to sell supplements, not get you bigger.

Most supplements are garbage.

Btw, the only supplements I take: protein and creatine.

We cover this extensively in our “how do I build muscle fast?” article:

In optimal conditions, you’ll most likely be able to put on 1-2 pounds of muscle per month (or less).

Now, this doesn’t mean you can’t make tremendous strength gains – you’re just not going to build 50 pounds of muscle in 6 weeks.

What this means: stop setting your getting big goals by the week or month. It’s time to think in terms of months and years.

Rome wasn’t built in a day. Muscle isn’t built in a matter of days or weeks. It’s going to take time, and it’s going to take patience.

But you can get there!

If you struggle with not seeing results, and you want a Yoda in your pocket (that sounds weird…) to help you bulk up fast, our online coaching program fits that exact scenario

Work with our coaches to get bigger, quickly and safely. Learn more here:

3. Not having a solid plan (How to Go from Skinny to Muscular)

If you want to go from skinny to buff, you need a plan.

A plan that is balanced, and provides you with big movements that stimulate growth all over your body.

If you just wander into the gym without a strategy, you’re going to struggle to get bigger.

It’s better to pick a basic plan and stick with it for months and months and months, than jump around from week to week chasing the newest shiny object.

Here’s the easiest way to put it: get freaking strong at the following movements, eat enough, and you will get bigger:

1. Squats
2. Deadlifts
3. Overhead Presses
4. Rows
5. Pull-ups (weighted)
6. Dips (weighted)

What plan to follow?

1. No idea where to start? Read our free Strength 101 series, and pick a workout program from our Beginner Strength Training Workouts.
2. Work with our coaching staff! We’ll build a program and offer nutrition guidance so that you actually start to see results right away.
3. Pick one of the 6 levels of workouts in our Beginner’s Gym Guide article to get you comfortable and in a routine.
4. If you’re not ready for barbell workouts, start with bodyweight training!
5. Other great barbell-based programs are Stronglifts 5×5, Wendler’s 5/3/1 program, and Mark Rippetoe’s Starting Strength program.
6. I started with basic barbell training, then moved into more of a hybrid barbell/bodyweight program (thanks to my Online Coach).

Which should you pick?

Honestly, any of them will work – you just need to start, and stick with it for months at a time, focusing on getting stronger with each movement.

You can also download our Strength 101 Guide when you sign up in the box below:

Download our comprehensive guide STRENGTH TRAINING 101!

• Everything you need to know about getting strong.
• Workout routines for bodyweight AND weight training.
• How to find the right gym and train properly in one.

I identify as a:

Woman

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4. Not Doing Enough (How to Grow Muscle)

If you are trying to get bigger, you might not be doing a tough enough workout in the gym or in the park to stimulate muscle growth.

No matter what, you need to be doing heavier weight, or doing more repetitions in order to challenge your body, breakdown muscle fiber, and force your body to rebuild stronger.

Yes, you can get bigger doing just bodyweight exercises.

Take one look at gymnasts – these dudes have built their muscle through years of intense bodyweight training like handstands and muscle-ups on the gymnastic rings:

However, you must be scaling these exercises constantly to make them increasingly more difficult, which many people struggle to do.

Just doing more regular push-ups, bodyweight squats and pull-ups is a good way to get conditioned, but after a certain point, it most likely won’t produce muscle growth without increasing the challenge.

Once you can do more than 10-15 reps of an exercise in a single set, you need to increase the challenge.

I detail this during my “stay in shape while traveling” post, in which I packed on a few lbs of muscle while ONLY doing bodyweight exercises.

I started by doing just pull-ups and dips.

Now I’m up to doing pull-ups with 60 pounds on a weight belt, and dips with 70 pounds on a weight belt.

I used to just push-ups and pull-ups, now it’s parallette gymnastic complexes:

 

View this post on Instagram

 

A post shared by Steve Kamb (@stevekamb) on Jan 7, 2015 at 10:37am PST

And muscle-ups on gymnastic rings:

 

View this post on Instagram

 

A post shared by Steve Kamb (@stevekamb) on Dec 15, 2014 at 1:43pm PST

So, YES it can be done! You just need a solid plan that allows you to consistently push your muscles further.

Looking for a plan to gymnastics mastery? Outside of our coaching program, we’ve got a Rings and Handstands course that we’ve recently released.

You’ll get 20 different levels to work through, so exercises will continue to get harder (and you’ll get bigger and stronger).

Learn how to do handstands and get your first muscle up with our Rings & Handstands Course!

5. Going Too Quickly and Getting Injured (Being Safe)

In the age of instant gratification, we always want more, now now now.

Over the past decade, I followed a terrible cycle of setbacks and injury:

1. Try to get bigger. Eat lots of food, and put on some weight.
2. Ramp up my workouts too quickly.
3. Sustain some sort of injury from trying to do too much.
4. Take a month off to recover.
5. Start back at #1.
6. Repeat the process.

Have patience.

Start out with easy weight, and get a teeny tiny bit better every single day.

In fact, it wasn’t until I stopped chasing fast goals and instead focused on tiny habits that I went from Steve Rogers to Captain America.

Back when I started deadlifting again, I kept thinking “I can do more! I can go heavier!” – but I patiently forced myself to go just a tiny bit further than the week prior.

As bodybuilder Lee Haney says, “Exercise to stimulate, not to annihilate.”

Getting yourself to slow down and put faith in the process is really difficult. It’s why everybody fails at diets, and why nobody can get results that stick.

They try to do TOO much, TOO soon, and keep falling back to square one.

If you are tired of falling back to square one and want somebody to help you make sustainable, permanent progress towards bulking up, check out our coaching program!

No more frustration or confusion, just results. Learn how we can help you bulk up in our Online Coaching Program!

6. Not Following a Sustainable Strategy (Consistency)

Just like losing a bunch of weight by running on a treadmill and starving oneself is not sustainable in the long term, neither is making yourself miserable for a month just to pack on some size.

As soon as you go back to “eating like normal” and “exercising like normal,” you’ll lose all of your gains!

For me, I’ve found:

• Eating the same meals every single day
• Getting enough sleep
• Training four days a week for about an hour

Is sustainable for me.

As a result, I’ve been able to make consistent progress for the past 18 months, and my new “normal” is progress and strength improvements!

If you can’t work out six days a week for the next year, DON’T!

Start with twice a week, doing a basic program, and dump the extra time you would have spent training into eating more or getting more sleep.

If you can train three days a week, that should be MORE than enough to make you bigger.

Remember, if you’re not getting bigger, you’re not eating enough!

It might take you 6+ months longer than if you went all-in and did nothing but eat and lift all day every day, but you’ll actually KEEP the progress you’ve made rather than giving it all back.

I referenced this video above, but it’s better to figure out “What can I do sustainably TODAY?” and build your system around that!

This was a brutal lesson I couldn’t learn until I hired an online personal trainer who helped me get my mindset right, and put the right systems in place!

Hack the Matrix and learn to bulk like the Hulk in our Online Coaching Program!

7. Not Making It a Priority (Remember Your Training)

After telling myself “I want to get big and strong,” I realized that for much of the past decade, it wasn’t really a priority.

I put work, messing around on the internet, video games, and going out and drinking before my training.

Since 2014, I’ve made it a point to see what I could accomplish if I made getting bigger and stronger a priority in my life.

Most importantly, I started taking this seriously and hired an online trainer that I’ve been working with for 5+ years.

It’s what allowed me to deadlift 420 pounds at a bodyweight at 172 pounds:

So here’s what I did to prioritize my results:

• I ate extra meals even when I wasn’t hungry.
• I rearranged my work schedule so I could get all my training sessions in.
• I said “no” more often to staying out really late and drinking.
• I programmed my workouts into my calendar
• I had my coach keep me accountable.
• I scheduled Saturday morning workouts so I wouldn’t go out drinking on Friday.
• I made fitness a priority.

Is this goal of going from skinny to buff truly a priority for you? If it’s not, you’re going to give up when you’re tired, or not hungry, or don’t want to exercise.

As we talk about in our “how to get in shape” article, you need to have a BIG WHY: the reason you’re doing this!

I wanted to get bigger so I could be more confident when going on dates.

What about you? Do you want somebody to help keep you accountable, tell you exactly what to do in the gym, how many calories you should eat, and more?

No more guesswork. Let our Coaching Program tell you exactly what to do!

8. Sweating the Small Stuff (Keep It Simple)

Bicep curls! Forearm curls! Calf raises!

“Should I target all three heads of the triceps muscle?”

“I see the big guy over there doing 8 types of bicep exercises – should I do what he’s doing?”

“Does chest day need to be bench, incline bench, decline bench, cable chest flys, dumbbell flys?”

“How many sets and reps should I do? Should I do 6 sets of 8 reps or 5 sets of 5 reps?”

Forget all of that stuff!

If you want to get bigger, focus on getting stronger in one of the few big, basic movements.

Once you have a solid foundation, then we can start targeting specific isolated muscle groups like the bodybuilders do.

But always start with the basics of strength training (noticing a theme here?):

1. Squats
2. Deadlifts
3. Bench Press
4. Overhead Presses
5. Rows
6. Pull-ups (weighted)
7. Dips (weighted)

“But where’s my bicep curls, tricep extensions, ab work, etc.!?!?!”

ALL of those muscles get worked incredibly well with the above exercises, so don’t worry about isolating. Instead, just get strong.

When you can lift heavy things or complete intense bodyweight exercises, your body needs to adapt.

If you want to do things like bicep curls or triceps extensions, great.

Just do them AFTER doing the big important workouts.

As long as you are eating enough to fuel your recovery and following the Bulk Up Like the Hulk Axioms, you’ll be good to go! (covered in the free download when you join our email list in the box below!)

Download our free skinny guy’s guide to putting on muscle!

Enter your email below to download now

• The Nerd Fitness “Get Bigger” Shopping List
• Bulk like the Hulk with our rules for getting bigger

 

I identify as a:

Woman

Man

9. Not Recovering Enough (Get Sleep)

I used to pride myself on not needing a lot of sleep.

I also used to be dumb, apparently.

Since putting a focus on getting bigger and stronger, I’ve had to considerably up my sleep time.

When you strength train, your muscles break down and need to rebuilt over the next 24-48 hours.

Sleep is a key part of this process.

Without it, your body can’t recover, and you can’t grow.

I find I am exhausted the day of really heavy max deadlifts, so I prioritize more sleep on those days!

Muscles aren’t made in the gym, they’re made while you’re resting.

So make sleep a priority! 

How I Put on 25 Pounds – My Last 18 Months

I’m really proud of what I’ve been able to pull off over the past few years, and I’m excited to see what the next 18 months bring.

Here are two recent photos to highlight how I’ve transformed in 6 months:

• Photo on the left: 171 pounds
• Photo on the right: 194 pounds

The best part is that it was all done in a healthy, sustainable, natural way.

Since then, I’ve actually worked on leaning out too (while getting much stronger).

This was all done under the supervision of my Online Personal Trainer and Coach, Anthony

If you are somebody who wants to get bigger, and go from skinny to buff, make sure you don’t make the 9 mistakes I used to make!

And if you want results, here are 3 options we offer:

1) If you’re tired of the guesswork and just to be told exactly what to do, consider checking out our 1-on-1 online coaching program! We create custom programs and nutritional guidelines for people like you struggling to put on size.

No more guesswork. Just results. Build muscle and build confidence in our Nerd Fitness Coaching Program!

2) Join the Nerd Fitness Academy! This is our online self-paced course and community. Join 50,000 members, get 8 levels of workouts, boss battles, a 10-level nutrition system, and even level up as you complete quests!

Join our self-paced online course, the Nerd Fitness Academy. 1 Payment, Lifetime Access:

3) Join the Rebellion! We have a free newsletter that we send out twice per week with new content helping you build muscle and level up your life.

Sign up the box below and I’ll send you a bunch of free guides!

[NF_form id=”11″]

I’d love to hear from you in the comments below:

What are your biggest struggles when it comes to bulking up?

Have you had success as a skinny dude or lady and made great progress?

Have you struggled your whole life with being skinny and still can’t seem to crack the code?

Let me know how I can help!

-Steve (former Steve Rogers, current Captain America)

PS: Check out these other articles in our “Build Muscle Fast” Series:

• 13 Tips for Guaranteed Weight Gain.
• Ultimate Skinny Guy’s Guide to Bulking Up Fast.
• How to Build Muscle Quickly.
• Strength 101: How to Get Strong.
• How to Find a Good Trainer.

All photo sources can be found right here: ^[1]

http://www.thealternativedaily.com/

Between 5-10 percent of women of childbearing age in the United States struggle to deal with PCOS or polycystic ovarian syndrome. This makes it the most common hormonal endocrine disorder in women. It can cause weight gain, heavy or irregular periods, hair loss or gain, acne, infertility, and several other concerning symptoms. Unfortunately, if you’ve […]