Category Archives: Body

The Most Important Thing To Do To Get Bigger And Stronger

Body
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This is going to come as a surprise to most of you, because it is not what you expect…

TRACK YOUR GOD-DAMN PROGRESS.

That’s it. (see, I told you this fitness thing was easy)

Now let me tell you why:

You can see if you’re actually making progress!

Let’s face it, it takes a long time before you actually notice physical changes in your appearance after going to the gym.

As a result many people just give up as they feel that they are not getting anywhere… well in many instances you probably are – they are just very small changes.
However, if you were to track how your lifts in the gym, and noticed that “hey, last time I hit 80kg I did 9 reps, and today I did 10!”, you will know that you’re getting stronger, which almost definitely means you will be putting on some muscle mass.
Knowing that you’re actaully getting bigger and stronger motivates you a lot more to stay determined and disciplined than when you have no idea if you’re making progress or not.

It’s also important to take photos for that transformation montage.

Again, you will not notice changes overnight.. but maybe over two weeks you may start to see a little difference – you might start developing that baby bump in your bicep, or notice that your love handles have gotten less.. lovey.

Also, tracking your progress keeps you aware, and encourages to make sure that you do indeed stay on track.
It may motivate you to hit that one one last rep that you knew you had in you, or run that little bit further, or subconsciously make you more aware of what you’re eating – all these little things contribute greatly towards achieving your goal.
Here are the list of things I track:
-My best lifts each workout for the bench, squat, and deadlift.
-My calories (with MyFitnessPal)
-My weight
-My waist measurement
-My neck measurement
-My arm size
-My Chest size
-My Body Fat Percentage
-My Body, with photos

Now, luckily for you, you can track all of these easily and simply in my program – it has everything laid out for you, along with actual workouts to do (if you happen to give a fuck).

So now you have no excuses!

-Mike

How To Balance Fitness and Fast Food

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Here is a controversial fitness topic that many spend countless internet hours arguing over – can you eat fast food and still look good.

 

Now there are two routes we can go down here: the ‘perfect fitness’ route, or the ‘realistic’ route.

 

The ‘perfect fitness’ answer is NO.
I see ‘perfect fitness’ as what we believe fitness to be – 100% dedication and sacrifice.
Fast foods are pumped full of shit and hormones which makes the foods become so unnatural that our bodies do not know how to handle the foods – this results in fat storage and potentially all other sorts of other illnesses and diseases.
So it goes without saying that if you are trying to get into shape then it is wise that you avoid these things – and any fitness magazine will tell you exactly the same thing.

 

However…

 

We do not live in an ideal world… sometimes I just really want a McDonanld’s, so I will occasionally have it – and I enjoy every single bite of it.

 

Now I’m in no way saying that McDonald’s is healthy, or that McDonald’s is good for fitness at all.. however we do not need to sacrifice fast food completely to stay in shape.
You do not need to be 100% dedicated all the time.. Getting 80% of the results is fine if it allows you to still enjoy your life.

 

Obviously if you are going 7 days a week then you need to seriously consider sorting this out, and work on going less – as fast food in most cases is so full or just shit which will lead to bad things happening to your body on the inside.

 

Keep in mind that one of the factors that make fast food so unfavourable for keeping in shape is that it is just full of calories which do not even fill you up – so if you are struggling to maintain your caloric deficit then I would strongly advise to stay away completely from fast food.

 

I probably indulge in McDonald’s and such once a week, but I am bulking at the moment so I have plenty of space in my calories to fit in the wonderful yummy shit.

 

It would definitely be better if I had some lean protein, some healthy fats, and some rice, but simple pushing fast food out of my life completely will result in me being more resentful at wanting to stay fit, and may result in me relapsing more severely.

 

Fast food is the only way to look good! – lol jk no, but you can still indulge in it occasionally if you feel that it will help keep you on the right track and stay motivated for the rest of the time when you are not stuffing your face with shit.

 

-Mike

 

Like my shit? Ask me questions at mike@unigains.com or at @Unigains on Twitter!

How To Stop Giving Up

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My life is not perfect.

 

Sure I may have a good job, and am helping you guys out there which is the best thing ever – but sometimes I just want to procrastinate.

 

How do you keep yourself on track?

 

Now this answer may suck, but you have to do something which will keep you disciplined.
When you are mentally feeling demotivated, you have to pull something together which will push you in the right direction.

 

For example, on writing this little post I was going to just postpone it and carry on watching my Kevin Hart videos… however, I knew that it would only lead to a downwards spiral of procrastination.

 

Doing that little bit of practice each day teaches our brain to get accustomed to the process and get used to it, eventually helping it become a routine – the more you do positive shit the easier it gets to do positive things.

 

You don’t have to be on full throttle 24/7. Just get up and take one little step on your journey which will help you get that one little big closer to your goal, and make taking the other steps so much easier.

 

-Mike

 

Got questions? Want advice? Want me to transform your life? Email me at mike@unigains.com

How To Be Proud Of Your Body

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workout program

In the world we live in we are always comparing ourselves to someone else; it may be your ex’s new partner, your childhood friend, or just some random guy who you walk past each day who you decided is your rival (or is that just me…)

For some reason we seem to always want to be better than someone else, and a lot of the time this is detrimental to ourselves progressing.
If you look at any fitness magazine, you will see these amazing bodies which we can only dream of getting – for most of us this is enough to stop us trying in the first place.

…Wait a sec… Why?

Just because Chris Evans is a beautiful human being with an outstanding body does not mean that we can’t get a better body than we already have.
It kind of shocks me sometimes how people believe that just because they think that they could never look like a Greek God means that they have to look like a slob and be completely dissatisfied with their looks…

I am miles away from looking like a model; I do not have enough muscle mass and my body fat percentage is too high… but it doesn’t mean I should just give up.

Compared to my former self I look like a god (#modest) and that is all that matters.

Fitness is about yourself; it’s about you becoming better than you. When you start to realize and understand that concept you will really allow yourself to steadily progress and improve, enabling you to become proud of the body you have earnt – there is nothing more satisfying than that.

I am not going to lie to you, I compare myself to almost everyone all the time – and it’s not good. For some reason I judge people a lot and it’s a major flaw that I have (unless you want some coaching).

However, when it comes to fitness I am able to focus on me. Each workout I focus on my goals and what I need to do to end my day that little bit more successful than yesterday – that’s what makes me happy.

Ultimately, you can look as good as you like, but if you’re constantly comparing your body to others you will never be proud of it

Realise the battle is against yourself, and go out and improve on yourself each day.
Doing so will make you confident, proud, and excited about life – and that’s ultimately what we want to achieve – right?

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Got any questions? Hit me up @Unigains or email me at mike@unigains.com