Eat as Many Meals as You Can at Home

Erik Marum — Fri, 29 Mar 2013 10:00:44 +0000

Eat as many meals as you can at home. Self preparation gives you complete control of everything that goes into your mouth.

Diet, Exercise, and Recovery

Erik Marum — Tue, 26 Mar 2013 10:00:47 +0000

Diet, exercise, and recovery are the 3 cornerstones to a well thought out fitness program. An equal importance should be placed on all 3 of them.

Losing Weight is a Mental Challenge

Erik Marum — Fri, 22 Mar 2013 10:00:53 +0000

Losing weight is a mental challenge, not a physical one. If you can take control of your mind and body, the weight loss will follow.

Avoid Artificial Sweeteners

Erik Marum — Tue, 19 Mar 2013 12:00:06 +0000

Avoid artificial sweeteners. Anything other than water that has 0 calories shouldn’t be put into your mouth.

Doesn’t Matter Who’s Faster or Stronger

Erik Marum — Fri, 15 Mar 2013 12:00:57 +0000

It doesn’t matter who’s faster or stronger than you are. This isn’t a competition. All that matters is that YOU are faster and stronger than the previous you. Don’t worry about other people. Focus on setting and breaking your own records.

Start with Most Compound Exercise First

Erik Marum — Tue, 12 Mar 2013 12:00:24 +0000

For your workouts, start with your most difficult compound exercise first. A compound exercise recruits a high number of muscle fibers at one time, and should be a priority in every workout. Make sure you are doing at least one of them in every workout. Examples include – bench press, squats, deadlifts, rows, pull-ups, and variations thereof.

First Meal After Workout is Most Important.

Erik Marum — Fri, 08 Mar 2013 11:00:54 +0000

Your first meal after you workout is your most important. Make the most of it by giving your muscles all they need to rebuild bigger and stronger. For this meal, eat the majority of the day’s allotment of carbohydrates in order to replenish muscle glycogen stores, and also try to get at least 1/4th of your body weight in protein grams.

Set goals. Don’t just wing it.

Erik Marum — Mon, 28 Jan 2013 13:00:51 +0000

Set goals. Don’t just wing it. Decide on a realistic amount of weight to lose in a particular time (1-2) pounds per week. First, decide on a big goal (lose 30lbs in 4 months). Then, divide that up into several smaller goals (lose 8 pounds this month). Each time you reach your smaller goal, it gives you the motivation and confidence to continue on. Start small, and eventually the weight loss will add up.

Don’t be afraid to eat carbs

Erik Marum — Fri, 25 Jan 2013 13:00:46 +0000

Don’t be afraid to eat carbs. Carbohydrates are used to metabolize fat. They are the brain’s primary source of fuel, and your body’s energy source for high intensity exercise. Focus on eating low glycemic carbs for a slow and steady release of glucose.

Best Time to Work Out

Erik Marum — Tue, 22 Jan 2013 13:00:51 +0000

The best time to workout is at a time you will always do it. Whether it’s morning, afternoon or night, choose a time that will keep your workouts consistent.