plus: how to structure your workouts January 10, 2024 | [Read Online]( [BarBend Newsletter] We don't know who needs to hear this, but it's officially time to stop wishing people a "Happy New Year." With that out of the way, hereâs what weâve got for you today: - Three tips for New Yearâs weight loss - How to manage your bulking goals - Set up a weekly fitness routine (and stick to it) New Yearâs Resolutions (A) The Cutting Edge Credit: wavebreakmedia / Shutterstock One of the most common New Yearâs resolutions is to get leaner, but according to fitness influencer Jeremy Ethier, itâs also the most common goal that people tend to abandon. Itâs time to change that with a little help from science. Ethier recently took to his YouTube channel to outline three science-backed steps to lean out for 2024. First, youâll have to possess or acquire some stick-to-itiveness because the best diet and workout routines in the world will amount to nothing if you constantly veer off course. Next, you must tweak your diet and activity levels by eating filling, nutritious food and incorporating simple activities into your everyday life. (Spoiler: Walking is a big part of the plan.) You can still stack the odds in your favor and beat the house, but youâll need a plan. Learn the full scope of Ethierâs three tips below. [Learn to Lean Out]( New Yearâs Resolutions (B) The Incredible Bulk Credit: @boomerangtoons / Giphy Maybe, instead of dropping pounds, you want to get even bigger for 2024. While you get to eat a lot more food than your weight-reducing brethren, many find the grass is not always greener on the other side, and backsliding is just as easy. It turns out that you need just as much preparation and forethought to get bigger as you do to get smaller, and you will need to succumb to the knowledge that there is an intentional way to bulk up quickly and safely. The backbone of a proper bulking plan is the caloric surplus, so you can start by doing the opposite of the cutting crowd: Lower the amount of physical activity you get and make a conscious choice to eat whether youâre hungry or not. If you have a hard time stuffing food down your face, why not blend everything up and shotgun it in liquid form? (You can also just drizzle ranch dressing on everything you increase your calories.) Bulking is, rather secretly, the harder end of the spectrum. Learn more about it below. [Bulk Up]( Motivation Plan to Succeed Credit: YAKOBCHUK VIACHESLAV / Shutterstock Itâs time to stop walking into the gym without a plan, walking out feeling like you didnât accomplish anything, and waking up the next day realizing youâve wasted your time. Grab a pen and some paper and learn how to create the ultimate weekly workout schedule. The first thing you have to figure out is your primary goal. Do you want to run a marathon or add two inches to your back? These things donât usually go together. From there, youâll need to determine your time demands, split preference, ability to recover, and exercise selection (to name a few). It may sound daunting, but thereâs no need to be intimidated. Itâs all laid out for you right here in the guide below. [Make a Plan]( From Our Sponsor Get rid of the clutter and transform your home gym with just one piece of equipment. The [Spirit B52]( from MAJOR FITNESS includes: - Power Rack - Smith Machine - Cable Pulley System - Multi-Grip Pull-up Bar - 360° Landmine All in one sleek unit. The Spirit B52 supports over 80 movements, targeting every muscle group so you can get a full workout no matter what space you have available. [Check out the new Spirit B52](and be one of the first 200 to purchase to receive a bonus $100 Gift Card. [Get Yours Today!]( Everything Else Bumsteadâs Grocery Gains Credit: Chris Bumstead / YouTube - After winning his fifth Olympia title and undergoing a grueling hair transplant, Classic Physique GOAT Chris Bumstead [shows you how to hit the grocery aisles]( for a clean-eating off-season. - Itâs time to get all unilateral by loading your legs through [one of the best tests of pure strength]( â the weighted lunge. - Rejoice and sing, for [the complete 2024 IPF calendar is now available.]( Tighten the laces on your squat shoes and call your internet provider to make sure you have enough speed to stream all of the premier powerlifting events in 2024. [fb]( [tw]( [ig]( [yt]( [in]( [Advertise with us]( Update your email preferences or unsubscribe [here]( © 2024 BarBend Newsletter 228 Park Ave S, #29976, New York, New York 10003, United States [[beehiiv logo]Powered by beehiiv](