The Chief Habits: Your Ten-Minute Morning Fitness Plan
Break Muscle Strength Program (BMC)
If you are looking for a simple and effective way to build muscle mass, then the BMC is your best choice. The BMC consists of ten easy exercises that will give you great results in just 10 minutes per day. You don’t need any special equipment or even a gym membership; all you have to do is follow these steps every morning before breakfast.
1. Sit up straight with feet shoulder width apart and hands on hips.
Keep back straight and neck neutral.
2. Raise arms overhead until wrists are at 90 degrees from wrist bones, keeping elbows close to body.
Lower arms down slowly to sides while maintaining arm position and keep shoulders down throughout movement. Repeat with opposite hand on hip, keeping torso still and head looking forward during both movements.
3. Repeat with other side.
4. Alternate between sitting up and lying down.
Do not bend knees or lean over during exercise.
5. Rest 30 seconds after each set and repeat three times for a total of five sets of 10 reps on each side, resting one minute between sets.
6. After completing the first two weeks, increase weight gradually to ensure proper form and avoid injury while building muscle mass without fatigue.
7. Before beginning this plan it is important to consult your physician and make sure you are in good physical condition.
8. As the weight begins to feel too easy increase reps to 15, then 20, then finally 25 for each set.
Remember to keep good form throughout every exercise and avoid swinging of arms.
9. Continue until you can do all 25 reps easily without rest for each exercise and increase weight as needed.
10. Rest two minutes between sets and three minutes between exercises.
11. On your final set perform as many reps as possible (AMAP) and increase weight the next time you train.
12. Do not eat anything for at least one hour before training or drinking 16oz of water beforehand.
Now that you understand the plan, we can get started! Before beginning an exercise regimen it is important to learn how to do these properly to avoid injury. Watch the video below for detailed instructions on how to perform each exercise correctly.
The videos below are examples of how these exercises should look during each set when you are ready to increase weight and reps during your daily routine.
TIP: To find out exactly how much weight you should be using check your one rep max. It is recommended that you attempt a one rep max with new weight after at least three weeks of BMC training and after consulting a professional.
This process can be accomplished with any free weights or resistance bands. Whether you have a barbell, dumbbells, kettlebells, or resistance bands it does not matter. As a beginner start with just your body weight and progress from there.
You can make amazing progress using just your body weight so do not feel limited with your resources. Once you master the exercises with your body weight you can add some of the other tools listed above if you wish. Just be sure to always start back at the beginning with proper form.
Below is an example of how a chest workout could look using the exercises listed above.
Barbell Bench Press: 3 sets x 25 reps
Incline Dumbbell Press: 3 sets x 15 reps
Dumbbell Flyes: 3 sets x 15 reps
Pushups: 3 sets to failure (AMAP)
In order to track your weight and reps you can use this workout log.
As for your nutrition plan, it is important to get a balance of protein, carbohydrates, and fats throughout the day. You will be eating 5-6 meals each day with a target ratio of 40% carbs, 40% proteins, 20% fat. However if you find yourself hungry in between meals then adjust accordingly.
If you are someone that has a hard time eating food before your training then you may want to have most of your carbohydrates immediately before and after training.
The following meal plan is a generic outline of how you can structure your meals throughout the day.
Breakfast: Oatmeal, Protein Shake
Pre-Workout: Bagel, Protein Shake
Post-Workout: Protein Shake, Bar
Pre-Lunch: Pasta, Salad
Post Lunch: Protein Shake, Protein Bar
Pre-Workout: Popcorn, Protein Shake
Post-Workout: Protein Shake, Bar
Pre-Dinner: Rice Cakes, Peanut Butter
Post-Dinner: Protein Shake, Lean Meat
Before Bed: Casein Protein, Low-fat Yogurt
You can adjust the above meals however you want as long as you are getting the proper amount of nutrients over the course of the day. The above meal plan provides 3585 calories with about 40% of those coming from protein, 40% from carbohydrates, and 20% from fats.
Remember to keep track of your food and drink intake by writing it down before you go to bed each night. This will help you to make sure that you are getting the proper amount of nutrients without going over on anything. Once you start dropping weight from your diet then you know you will be in a deficit making weight loss easier.
The last tip I have for you is to make sure you are aware of the foods that contain a lot of water weight such as celery and other vegetables. Cooked potatoes also tend to cause some weight gain due to the increased water content. Try to avoid these as much as you can as they will throw off your measurements and weigh you down.
If your goal is to “look good naked” and not compete in physique contests then this will be the plan for you. Weighing yourself and measuring your intake is a pain in the butt but it is something that you are going to have to do if you want results. It will also take at least 8 weeks before you see any significant changes in your body as it takes a while for the fat to be utilized as energy and expelled from your body.
If you are up for the challenge then follow the diet and training plan above and photos of what you are aiming for below.
If this isn’t for you, then feel free to check out some of my other articles here on the site. Thanks for reading!
3rd Place: reddirtfarmer
Clean Eating Vs. Clean Bulking
The body is a complex machine, and it often takes more than just a diet to get the results you are looking for. While you can easily add muscle mass by eating a surplus of calories, the process is not as simple as just eating anything you want.
In order to gain lean muscle mass you will need to be in a calorie surplus, but this can easily be done by eating just junk food. While this will add mass to your body, the problem arises when you try to cut the fat and trim down. Most of the time you will find that you do not look anywhere near as cut as you would want to, and it often takes multiple attempts with clean bulking before you are able to reach the body you want.
Contrary to popular belief, you do not need to eat everything in site in order to gain lean muscle mass. In fact, most people will find that eating junk food all the time is extremely unhealthy and can cause long-term problems with their health.
Diet is the most important aspect in whether or not you will reach your goal physique. While training is important, what you eat will be the main factor in how you will look.
What is clean eating?
Well, to put it bluntly, it is the opposite of eating junk food. In order to gain lean muscle mass you will need to eat a healthy amount of calories daily. While you can easily get away with eating junk food on a daily basis and still gain mass, the problem arises when you try to cut the fat and trim down. Most of the time you will find that you don’t look anywhere near as cut as you would want to, and it often takes multiple attempts with clean bulking before you are able to reach the body you want.
A good indication that you are eating the right foods is if it takes a considerable amount of time to eat. For some people, it could take upwards of twenty minutes to finish a meal. If you are one of those guys who can eat a whole bag of chips in one minute, you need to work on eating slower and making sure that you are chewing your food thoroughly before swallowing.
What Should I Eat?
Eating a healthy breakfast is extremely important for gaining muscle mass. Some good foods to eat are eggs, whole grain bread, and yogurt. It’s also okay to eat pancakes or waffles with some pure maple syrup, but only do this on the weekends and not every day!
Throw in some turkey bacon and maybe even a glass of orange juice, and you have a fairly good start to your day. Eat until you feel full, but don’t over-stuff yourself.
There is a generally accepted rule in the fitness industry that between meals you should only wait about three hours before eating again. If it’s been less than three hours since your last meal, don’t bother eating. If it has been more than three hours then it’s okay to eat again.
In between these meals, it is beneficial to have some sort of snack to hold you over. A lot of guys make the mistake of eating a full meal every time they get hungry, which is a bad habit to get into. Instead of eating a whole meal each time, try to have a snack instead.
This will help increase the length between your meals and can be beneficial in achieving your goals.
Some good snacks are nuts, fruit (don’t eat the skin of apples, bananas, or oranges), and protein shakes. If you find yourself getting hungry frequently, try to save the snacks for when you really need them and try not to just sit and eat nuts all day. Your stomach has a limited capacity, so eating small bits at a time helps avoid over-filling your stomach.
It’s also important to drink lots of water. Most people do not drink nearly enough water in their daily lives, and this can have serious consequences. It’s even more important to drink water when you are lifting weights, since dehydration can actually decrease your strength in the gym.
Try to drink one or two glasses of water before you go to the gym so that you can take some with you into the gym. Try drinking one of the glasses an hour before working out and another glass as soon as you are finished. Continue drinking water for the rest of the day as well.
How Many Meals Should I Eat A Day?
While it is possible to gain muscle mass on three meals a day, most people will find that eating five or six meals a day is more effective. Eating too much at once can cause your body to go into “starvation mode” and not absorb nutrients properly. On the other hand, eating too little can be just as bad. Instead of having two or three big meals, try to eat smaller portions more frequently. This will keep your metabolism from slowing down and will increase the speed of which you are losing fat and gaining muscle.
What Supplements Should I Take?
There are hundreds of different supplements on the market for sale today, and most of them are a complete waste of time and money. The supplement industry is notorious for creating products that are not effective, don’t work, or are even dangerous to take. Don’t buy into the ads that claim to be “scientific breakthroughs!” or “Ultra-modern scientific nutritional advancement!” The majority of these products are nothing more than a cheap attempt at your wallet.
There are, however, some supplements that are actually worthwhile. These are supplements that have proven their worth through lots of research and studies. These are the only ones that you should take.
The three most important muscle building supplements are a weight gain powder, a multi-vitamin, and creatine.
Sources & references used in this article:
Study skills by GV Mann, HL Garrett, A Farhi, H Murray… – The American Journal of …, 1969 – Elsevier
The appointment: what your doctor really thinks during your ten-minute consultation by K Williams – 1989 – marlingsixthform.org
Hello Mornings: How to Build a Grace-filled, Life-giving Morning Routine by G Easton – 2016 – books.google.com
Shop Talk-Advice by George Wharton Pepper by K Lee – 2017 – books.google.com
The time trap: The classic book on time management by M Weisman – Com. LJ, 1957 – HeinOnline
Integral life practice: A 21st-century blueprint for physical health, emotional balance, mental clarity, and spiritual awakening by A Mackenzie, P Nickerson – 2009 – books.google.com