Ask the Ripped Dude: How Can I Set Realistic Weight-Loss Resolutions?

 For New Year's resolutions you can make good on, follow these simple steps.

Obi Obadike, M.S.

January 08, 2021 •  2 min read

Q: For the past few years, my weight-loss resolutions have failed. How can I set resolutions that I can fulfill?

Why do people need a New Year's resolution as motivation to make positive and appropriate changes in their life? Mostly it's because a resolution is a psychological mindset, and the new year is the perfect opportunity to establish a fresh new start and set new goals. It's also the perfect time for people to make better lifestyle and health decisions and try to be better than they were the year before.

One of the reasons that people fail at New Year's resolutions is that they set broad, ambiguous, and unrealistic goals, such as, "I want to start losing weight in 2021," "I want to get in shape next year," or, "I want to be absolutely shredded starting in January." These goals are not defined. A concrete, realistic resolution would be to lose 20 pounds in three months, drop 5 percent body fat in 10 weeks, or lose 5 inches by March 1. When you can set a goal that is realistic and there is a defined timeline in which to get it done, it is much easier to accomplish.

Tips For Making Realistic Resolutions

1. Pick just one resolution, as opposed to setting multiple goals.

It is much easier to accomplish one thing that you write down and do everything possible to achieve. The American Psychological Association suggests that focusing on just one behavior at a time gives you a greater chance of long-term success.

2. Make a plan and write it down.

Write down your resolution on paper, and then list what you will do to accomplish your goal. Putting things down on paper, where you can see them, helps reinforce your motivation and makes you more accountable.

For example, let's say your goal is to lose 20 pounds in three months. What are you going to do to accomplish that? Here are some specific, achievable steps you might include in your plan:

• Perform 30 minutes of cardio at least 3-4 days a week.
• Perform weight training for 30-40 minutes at least 3 days a week, making sure I target every single body part.
• Eat green vegetables and fruits with lunch and dinner.
• Drink 6-8 cups of water per day to keep me hydrated and feeling full throughout the day.
• Make sure that my meals are balanced with protein, carbs, and healthy fats. For proteins, I will eat chicken, turkey, fish, beef, salmon, or tilapia. My complex carbs will come from oatmeal, sweet potatoes, brown rice, beans and legumes, and whole grain pastas. For healthy fats, I will have unsalted almonds, pistachios, peanuts, and pecans; almond butter; and will cook with sunflower, canola, and coconut oils.

3. Track your weekly progress.

Seeing your weekly progress on paper will keep you motivated to continue what you need to do to accomplish your resolution. Your weekly log will keep you accountable, and on days when you are not feeling motivated, that log should kick-start you into to remembering your goal.

4. Create a support system.

You'll need a support system to help you on your New Year's resolution journey. Your family, friends, spouse, or significant other played a huge part in helping you get where you are now. Positive support from the people you care about will go a long way when you're trying to maintain your resolve. They can help you stay motivated, especially if you have some stumbles along the way.

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Build Your Body 4 Week Challenge: Week Three, Build Your Burn

 Set the clock and get to work for rounds of this kettlebell burner. Think you can beat Coach Rebecca’s reps?

Rebecca Rouse

March 06, 2022 •  1 min read

Build Your Body 4 Week Challenge | Week One | Week Two | Week Three | Week Four

8-Minute METCON With Coach Rebecca

The Challenge: Set a timer for 8 minutes. Complete the following double kettlebell circuit.

Suggested weight:

• 8kg-12kg (18lb-26lb) for females
• 16kg-20kg (35lb-44lb) for males

8-Minute Metcon With Coach Rebecca

Set a timer for 8 minutes. Add 1 rep to every movement on each subsequent round (so round 2 would be 2 reps of everything, and so on). Continue the +1 pattern until the 8min timer runs out.

1

Double Kettlebell Circuit

Two-Arm Kettlebell Row

1 set, 1 rep (no rest)

Kettlebell Deadlift

1 set, 1 rep (no rest)

Kettlebell Dead Clean

1 set, 1 rep (no rest)

Kettlebell thruster

1 set, 1 rep (no rest)

Dumbbell reverse lunge

Left Leg. Use Kettlebells

1 set, 1 rep (no rest)

Dumbbell reverse lunge

Right Leg. Use Kettlebells

1 set, 1 rep (no rest)

Build Your Body 4 Week Challenge | Week One | Week Two | Week Three | Week Four

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The Secret to Achieving Your Gym Goals? Join a Fitness Community

 There's strength in numbers. Join a fitness community and reap the 5 big benefits of not always training on your own!

Jill Schildhouse

February 02, 2021 •  4 min read

Are you a lone wolf in your journey to your fittest, fastest, strongest self? Many fitness enthusiasts, as well as weightlifters, runners, cyclists, and swimmers, train in solitude and work toward their goals without posting their WOD on Instagram or talking to others about it. Unfortunately, their self-imposed isolation may be hindering their progress.

"Fitness communities—whether it be boot camps, running clubs, or even just a workout partner—all positively impact participation and effort," says Rob Bell, Ph.D., a sport psychology coach, Ironman, and ultra-marathoner who has served as a mental toughness coach for multiple winners on the PGA Tour, Olympic medalists, and at the University of Notre Dame.

In fact, one study that examined the benefits of social support on weight loss found that people who worked alone on a weight-loss program had a 76 percent completion rate—not bad, but only 24 percent of those participants maintained their weight loss. On the other hand, the participants who worked out with friends had a 95 percent completion rate, with 66 percent of them maintaining their weight loss for at least six months.[1]

Fitness communities can take many forms, including in-person and virtual options: group training sessions led by a coach, fitness classes, online communities with like-minded members (such as Bodybuilding.com), gyms catering to specific workout styles (CrossFit or Pilates), subscriptions tied to specific equipment, and programs with nutrition goals. Each one offers a different experience, and it's crucial to find the right fit for your personality.

5 Benefits Of Joining A Fitness Community

Still not sold on the idea of incorporating others into your fitness routine? Here's more food for thought on the many perks:

1. Accountability

Remember when you were a kid and the worst thing your dad could say to you when you made a mistake was that he was "disappointed" in you? Well, you'll be equally reluctant to disappoint your fitness community by skipping a workout.

"Knowing that others will want us there and that our absence affects the entire group forces us to be there," explains Bell. "It's a huge external motivator to not let others down."

2. Self-Confidence

If you aren't familiar with the power of "modeling," it's the concept that seeing others do things gives us belief in ourselves—essentially, if they can do it, so can I.

"Being in the same group as others doing tough stuff enhances our own self-image and belief in ourselves because we are all in it together," says Bell. "The self-comparison, if handled correctly, enhances our own confidence."

3. Support

A strong fitness community can be a great support system when you need a pat on the back or a pep talk.

"Things will not always go as planned, so it's helpful to have people to turn to in times of need," says personal trainer Jessica Kasten, M.S., NSCA-CSCS, CPT, FRCms. "People in your community can lift you up if you're feeling down and help you identify and solve potential problem areas you may not have seen on your own."

4. Intensity

People tend to train harder when working in a group setting or with another person due to what's called the Köhler motivation gain effect.[2]

"Basically, no one in class wants to appear to be the weak one, so they will push harder than they would on their own," says Kasten. It's an ideal way to gain a competitive edge and push yourself harder.

5. Knowledge

Fitness communities can be great resources for learning more about whatever fitness niche you are passionate about.

"When people engage in a community, they can share ideas and learning materials, see what is working for other people with whom they share a common goal, ask each other questions, and more," says Kasten. "It can be a great way to get new workout ideas, share recipes, or learn about a new way of doing things."

Also, It's All In Your Head

Another reason that fitness communities are valuable and motivating is that they make your brain happy by triggering the release of neurotransmitters.[3]

"Exercise induces endorphins, which can cause people to experience a sense of euphoria and also reduce the perception of physical pain," says Kasten, referring to the phenomenon often called a "runner's high." "Endorphins can also generate a sense of closeness and bonding. People who work out together and experience an endorphin rush together can develop a sense of trust with one another and feel closer after the workout. This experience can help bring people together and create new friendships."

Aside from endorphins, Bell says there are two other hormones at play: oxytocin, the chemical that drives us to be around people we like and trust, and serotonin, which supports a sense of pride.

How To Find A Community With The Right Vibe

While there's no shortage of fitness communities out there, it's not a one-size-fits-all proposition.

"Like any relationship, it can take some trial and error," says Kasten. "You may have to kiss a few frogs before you find 'the one,' but if you are seeking a new fitness community, you will know when you have found your home."

Look for a group that makes you feel good about yourself, lifts you up instead of bringing you down, is happy to help, encourages healthy competition, and ultimately makes you feel like you are part of the team.

Not sure where to start? BodySpace is a free social fitness platform and—at 2.7 million members—is the largest online fitness community. It's a digital place to share your struggles, showcase your successes and progress pics, and interact with a network of millions of people all focused on becoming their best selves. Plus, it's full of tools to help with your transformation based on your goals, and pairs well with the BodyFit app, which contains 2,500 expert-created workouts. The Forums are also free, and categorized by topic (such as supplements, female bodybuilding, contest prep, and workout equipment). And Bodybuilding.com's social media communities are incredibly active—join the conversations on Twitter, Instagram, Facebook, and YouTube.

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Athletes and Fathers: How Are You Passing On Your Passion for Fitness to Your Kids?

 We're celebrating Father's Day with our Team Bodybuilding.com dads. Read on to see how they share their passion for health and fitness with their children, in and out of the gym!

Kailan Kalina

June 15, 2021 •  4 min read

Passing On Your Passion for Fitness to Your Kids | Upgrade Your Dad Bod | Transform Your Bod from Dad to Rad | Cary Went from Dad Bod to Dat Bod

Dads play many roles, and to their kids, they are ultimately a superhero of sorts. They are our example of what it means to be a leader, a man, a father, a husband, a friend. Every move a dad makes, a kid wants to emulate from a young age.

With that in mind, you want to be sure that the moves you make are going to help your kids grow up to be strong—mentally and physically—and you likely want them to love the gym as much as you do. Whether fitness is your full-time job or a passion that takes up your every free moment, it's inevitable that your children will pick up on your routine and notice how important it is for you.

In honor of Father's Day, we asked the dads on our Team Bodybuilding.com roster how they hope to pass on their work ethic, health habits, and vigor for their respective sports to the tiny humans in their lives.

Mike Hildebrandt

The biggest thing that I try to do is be an example to them through my actions. Our family has a motto: "Hildebrandts can do hard things." We chose this motto not only for the physical challenges that they take on in sports and fitness, but also the other obstacles that life will throw at them. When you discipline yourself enough physically, you learn that you can push through and overcome some very challenging circumstances outside of the gym, as well.

When my children see me pushing myself in the gym and having the discipline to eat healthy, I am showing them that they, too, can do hard things and conquer them. I want them to see that hard things are not bad things; they are simply challenges that require effort to overcome.

While lifting isn't necessarily feasible for young children, we can find other ways to challenge and teach them the same lessons that come from lifting weights and fitness in general. Our family does this through hiking together. Each hike starts with a literal and figurative uphill battle. The kids complain and whine about how they can't accomplish the immense task that they are facing; however, after a few miles, they start to realize that they are doing way more than they ever thought they could. When we finally reach the summit, you can see the sense of accomplishment they feel, as their attitude changes and they start to shine with optimism and confidence.

Abel Albonetti

Even though my son is only 8 months old, I'm already getting him to do military crawls and squats—ha! But seriously, we live in a great area for family hikes, which we really love to do together to stay active. And we plan on putting him in recreational sports when he's old enough.

Of course, I hope he'll enjoy weightlifting, like I do, when the time comes. He'll definitely be familiar with the gym since he's already tagging along some days. But we'll be leaving it up to him to decide which sport or activity he enjoys the most.

Robb Philippus

My message to my kids is this: When we approach any task in life with commitment, we have succeeded regardless of outcome. We will forever be able to learn something from those experiences because of the dedication we put into it.

With anything from strength training to extra reading, the goal is not the strength obtained or book finished. Those are both tools to improve our whole selves, an opportunity to look in the mirror—metaphorically and literally—and have the ability to say, "I am better than I was yesterday."

For Robby, specifically, I focus on this and ensuring he understands that powerlifting or lifting weights is not the end game but a means to support his wrestling or football—and his health later in life. He's naturally strong but sometimes doesn't enjoy the pain of the hard work, except when the hard stuff is over! A win for me is getting him to understand that everything hard in life eventually reveals its purpose and reward.

My baby, Kamilla, is only seven, so we focus on games and introducing some movements with a dowel. We are trying to get her comfortable being challenged and conquering those difficult things. An example of that would be swimming to the bottom of the pool or crossing the pool without trying to reach for the bottom. Last year, she tackled the challenge of jumping in and being able to swim back to the edge on her own.

I want both of them to be resistant to giving in and retaliating back and forth with each other (they like to bicker). I aim to show them they have a choice in controlling their actions, no matter the external factors. This is a movement or strength that takes practice, just the same as a deep, heavy earth-moving squat.

Myree Bowden

Health and fitness to me was never a task. Never forced upon me. Through sports and feeling good overall, I realized it came from understanding that knowledge is power, structure is practice, and routine is discipline.

Blessing my children by teaching them the key to longevity is taking care of your overall self gives them the choice on how they will live their life. It also explains why it will be about 30 more years before they beat me in anything physical!

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I Think a Lot of Women Lift for the Same Reason I Do

 After an abusive partner nearly beat her to death, Amie Mock began lifting to make sure she would never be weak again. Now, she's gained the muscle, and the emotional strength, to let others know they are not alone.

Amie Mock as told to Heather Eastman

March 07, 2022 •  6 min read

Amie Mock would love to tell you that she got into lifting for purely aesthetic reasons, but the truth is she started lifting because she knows from hard-earned experience the mental toll of not feeling strong. For three years, Amie had a boyfriend who frequently beat and abused her.

Unfortunately, Amie is not alone. According to current statistics on domestic violence in the United States, it's estimated as many as 1 in 3 women will experience some form of physical, sexual, or psychological abuse committed by an intimate partner.

Being the victim of stalking, violence, and assault can lead to feelings of powerlessness, which is why so many women, including Amie, turn to the gym. For many, lifting weights is more than just a means to stay fit: it's a way to reclaim lost strength and solidify newfound independence.

For Amie, lifting has given her more than just muscle. It has helped her discover what true strength is. Now, she is using her platform as a JYM-sponsored athlete and a physique competitor to bring awareness to the pervasiveness of domestic abuse and violence and shed light on an uncomfortable truth: There are a lot of women at the gym just like her.

Here is Amie's story. — H. E.

I went into foster care when I was about 3, and early on I developed the ability to adapt to every new home. They call kids like me "chameleons," blending into different styles, different people, different rules, different schools—even different accents. You learn to adapt very well, to please everyone around you, and to hide and ignore your true feelings.

My aunt is the one who finally got me out; she moved me back to a small town in Texas. When I got the opportunity to play sports, I saw an outlet that would allow me to get all my pent-up aggression out. I did everything, I played everything, I excelled in everything. I did three times more than anyone else. I wanted to go to college and be a professional athlete.  

A lot of that extra effort came from my subconscious mind telling me I couldn't be a failure like my parents. I just had to keep going, keep pushing. When you're a kid, you're too scared to talk about things that have happened to you. For me, sports were how I coped.

Losing Direction

As I got older, I just started to veer off track. I started going to parties and doing things I shouldn't do. I did not go to college or get an athletic scholarship. I did not do any of what I had planned on doing.

My 20s had nothing to do with fitness and everything to do with partying. If you had met me then, you would have thought I was a strong-minded girl. I really thought I was.  

But now, when I look back at who I was, I realize I only felt strong because I didn't care—that's not being strong. I wasn't taking care of myself and my own issues—all I did was mask them by partying and having fun.

Found By The Wrong Person  

To a person who's a narcissist, or a sociopath, or a womanizer, someone who puts on a smile on her face and pretends to be OK is the perfect opportunity. They target you because they see you putting on a show, and they know that underneath the mask you are vulnerable.

I got into the bad situation I was in because I was relying on someone else to come in and fix all my problems. That's the worst thing—you're giving them all the power. Anything they say is right, and anything you do is wrong, and you have to believe it because you're trusting them that they're healthy.  

It took me a bit, but I had to realize I never would've been found by him if I hadn't been lost in the first place. I never confronted any of my abandonment issues about lack of love or abuse. I never took those things on, so all it took for someone to take over my life was for this man to show me any type of attention.

Soon after we got together, he moved me to Virginia. My family's here in Texas, so I was isolated. I was alone, I didn't have a car, I didn't have anything—I relied solely on him.  

It only took about a month before the abuse started. Looking back, I know I saw all the red flags from the beginning, but I didn't want to admit it to myself.

I Knew I Was Going To Die If I Didn't Get Out

Being in an abusive relationship is like doing drugs: You go from soaring highs to crashing lows, then it just gets lower and lower.

My lowest point was realizing that I wasn't strong enough to fight him off. Not just physically, but mentally. It was exhausting.  

The last time, he beat me so badly he thought he'd killed me. I was lying there as I had so many times before, waiting for him to come and pick me up like a rag doll because I'd never been strong enough to pick myself up before.  

I saw the front door and the light was shining through it, and I knew that was the gateway to freedom. I knew I had to be the one to walk out, because he wasn't going to let me go and I was not going to survive if I didn't get out.  

I got up, and I ran.   

I Know What Strong Is Now

Whenever I'm under heavy weight and I can't get it up, I go back to that moment. I remember being so weak I couldn't get up, so weak I couldn't get him off me.  

I never want to feel like that again. So, the next day I come back and I push through it.

I'm now lifting weight that is hundreds of pounds more than he was. Whenever I look in the mirror and I see a muscle, it's something that I earned. Each time I fail, I know I'm going to lift that weight up next time.

I am glad that now I can see what strong is compared to what I used to think strong was; strong is facing your demons. Strong is holding yourself accountable to acknowledging what's going on inside. I have learned to open up and tell people, "Hey, I'm not doing good," or "Hey, I need to talk."  

Before, I painted over the red flags, I ignored gut feelings. I was weak-minded because I wanted affection. He saw that and took advantage of it. But I saw that opportunity to get up and run, and I took it.

I will never forget what it takes to be strong.  

We Need To Talk About It

There are way too many people who can relate to what I've been through, and that feels bittersweet. It's good to feel like I'm not alone, but if someone can relate to me, it's because they've been through it, too.

I'm not saying every girl who lifts experienced abuse—I just hope people will realize what girls like me have been through and start to see things differently. Don't criticize a girl for being muscular, ask why she feels like she needs to get stronger in the first place.  

We need to acknowledge the percentage of girls who go into lifting weights—and fitness in general—because they were abused physically, emotionally, and sexually. I am in a sport that's filled with these types of people, and yet we don't really talk about it.  

It would be great to see more support from the bodybuilding community. I'm going to make it a point that every time I compete, my bikini has purple incorporated in it. That's the color that represents victims of abuse, and I want to stand on that stage and show exactly why I'm there and how I got into this sport.

If I can shed more light on this issue, then the world that so many of us live in won't be so dark. The more attention you put on something, the more attention it will get. I want to get to a point where it's no longer the norm to be quiet.

I would rather have an uncomfortable conversation than just sit back and allow people to be ignorant about what's really going on. This horrible thing happened to me and it's OK to talk about it. If I hide from it, it's like saying I lost.  

I'm bringing it to the surface so everyone can see how far I've come and what I'm able to do in spite of what happened. That is strength.  

It's About More Than Just Building Your Body

I started out just wanting to get out and prove him wrong. But now I look at my before and afters and it's amazing. I wish I could tell each and every person what that feels like.

It doesn't matter if all you do is lift the 5-pound weights and do cardio if that's your thing. As long as you're leaving the gym feeling good, happy, and like you've achieved something, then you did it. You're doing exactly what the person over there lifting 200-pound dumbbells is doing. You're building strength in your own way.

I'm stronger than I've ever been. I want to work hard and compete and better myself and inspire those around me. I love this sport. I love knowing that we are all trying to get stronger—mentally, physically, emotionally—and we're doing it with a similar mindset and together in the same environment. It may not be for the same reasons, but we all have the same goal.

We all want to get stronger; we all want to get better. It's a beautiful thing.  

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