P1Fit Fitness Podcast Mike Gonzales

How to Eat More to Lose Weight
Eat More| Lose Weight

Adding Volume to Lose Weight and Eat More
It’s that time of year again people! That’s right cutting season! With summer right around the corner it’s time to quit the bulk and convert to a portion control diet! Aka getting ready for summer.
Wouldn’t it be great if we could simply lose weight by eating more delicious food? I would personally love to eat as much as possible. Food is one of the greatest joys of our world, and a huge part of staying consistent is loving the food that we eat.

However there comes a time when we must buckle down to achieve our goals or better our health. A time when we must cut some weight by making a few better meal decisions.
So let’s start by starring at a cookie for 5 minutes while drinking a glass of water! Yum! There must be another way to satisfy your cravings! There must be some miracle diet that can assist you on your weight loss journey! Right?

How To Stop Cravings
Look no further Fitness enthusiasts! I have just the miracle diet for you! (Hold the miracle) I do however know how to stop cravings from interfering with your healthy diet, and ensuring a consistent transition to your new nutrition plan!
True to the title of the article, I want to share a few ways to eat more to lose weight! But before you sprint to the fridge and eat a block of cheese let me explain my method.

First you must understand that when I say eating more food, I mean increased better choices foods! Foods that are high volume with low calories (low-density foods) added to your normal meals can assist you on your diet plan.

To explain further I’ve created a fictional fitness character by the name Johnny, to demonstrate the process.

Example: Lose Weight Eat More with Johnny
When Bulking, Johnny eats a dinner plate including a 6oz Steak, 1 cup of potatoes, a piece of garlic bread, and some steamed veggies. In total Johnny’s meal is roughly 800-900 Cal.

After generating some amazing gains via his bulk, it’s now time for Johnny to Cut some weight. Being a seasoned Veteran, Johnny knows exactly what he needs to do to get this cut underway to achieve that summer bod in no time.

Using the same dinner example, Johnny will increase the volume of his meal (Eating more to Lose Weight) and reduce the total calories on his plate. To achieve this he simply cut his serving of potato’s to 1/2 a cup, removes the garlic bread from the meal, increases his serving of veggies, and adds a generous dinner salad to the meal!

We can definitely learn a lot from Johnny and his ability to make better decisions in the kitchen! Adding a large dinner salad instead of the bread saved home about 300 calories and dropped his meal total to about 500-600 calories.

He also added volume which filled his stomach and in return helped stop his cravings! He could have even added a serving of grilled chicken to the salad and been significantly under his previous 800-900 calorie meal.

It’s all about making creating small victories on every plate. Every small, better choice you make will lead to your future success. Including the foods you love while adding some more volume with better option foods. That’s what this is all about. That’s how I personally build a balanced nutrition that keeps me consistent all year round.

What’s Stopping you from Creating an Accountability Page on Instagram? Make the Decision. Is #instafit Right for you ?

To answer this question, we should probably determine your Niche and what your goals are. If you are considering an influencer account, then there’s most likely a bigger picture involved. Let’s call it a goal.

Some are simply trying to track their progress for personal reasons. Others may want to invest in their fitness careers and hobbies. No matter where the journey begins there are definitely many opportunities in the fitness industry from personal training to becoming the next big Instagram Fitness Brand! (Like us!)

When you first start your Fitness journey, it’s easy to become overwhelmed. There are thousands of Workout Videos across social media platforms As well as many evolving diet trends that promise the fastest results to achieving your goals. This makes it difficult to find what works best with your current lifestyle and what is going to motivate you to stay consistent throughout the process.

When you Create an Instagram Fitness Account you open up an entire new world of piers ready to dig in and make some progress just like yourselves! One of the top motivators when beginning your fitness journey is being noticed by people you know. They may ask what your secret is to your success and compliment your new killer physique and it really motivates you to continue!

Now imagine that same encouragement, but with 1,000’s of people you’ve connected with on your fitness profile! They are encouraging you as well as creating friendly competition motivating you to even greater heights! This is where the Instagram fitness motivation shines!

Tune in as we dive deeper into the topic!

The Power of Motivation
Staying Motivated for your Workouts with Support from the Community:Featuring Mike Rosa From Anabolic Aliens

Fitness motivators and influencers are the top encouragers in our Fitness community, but where is that motivation coming from? What does it mean to motivate?

In the fitness community we motivate because we achieve goals. When we reach our milestones and continue building success in our training programs, we become empowered with confidence.

When you first step into the world of fitness it can be a very overwhelming place. With several different workouts and diet plans, it’s easy to get lost in all of the information and any hopes of success would appear unattainable.

Without focusing too heavily on a beginner lesson, we clear up a small amount of confusion by focusing on these helpful tips:

Focus on the small goals, while still having long term goals. Aim for lasting results, not a temporary fix. Create a life around health and fitness, instead of adding fitness to your current life.

It’s all about how you approach it. In an ultra compressed way to explain it, I would say it’s a process of transitioning your current habits, into new better choice habits.

Any Type of Exercise can be Helpful

According to studies encompassing good moods and physical activity, it’s been found that people who work out even once a week for as little as 10 minutes a day have a tendency to be more content than those who never exercise.

Another interesting fact is that exercise has also been proven to lower stress levels, increase energy, boost metabolism, and build confidence.

All of these factors feed into our confidence, driving us to further our greatness. How you use that confidence, is what defines who you are.

In one hand we have the motivated. These people use all of their confidence and energy to hone their skills. These masters of consistency dedicate all of that confidence into their training to continue to push past their limits.

In the other hand we have the motivators. The people who share their confidence and dedicate themselves to helping others succeed.

The drive to help others comes directly from our experiences. We tell people they can do something, because we know it can be done from personal experience.

All the online trainers, influencers, and fitness gurus out their are able to do all of this because they have built a passion for the lifestyle. That passion is what they are passing on to their viewers, clients, and followers.

Mike Rosa CEO Anabolic Aliens


When it comes to motivating others, there is no one more passionate about his work or as dedicated to helping others than Mike Rosa, CEO/Founder of Anabolic Aliens.

If you haven’t found Mike via his constantly growing YouTube channel, and his legendary 5 minute workout series, we highly recommend checking him out! In a quick 5 year span, Mike has amassed nearly 700,000 followers on his YouTube channel for his amazing content he creates to help athletes of all skill levels.

With a BA in Nutrition and Wellness and 2 Powerlifting World records behind his lifting belt, Mike is set in stone as one of the top Fitness Influencers in our social world!

The P1Team has been following Mike for some time now, and what impresses us most about him is his limitless work ethic.

From dropping workout videos daily for an entire month on YouTube and Instagram, providing personal coaching, creating his Exerprise mobile app and building his Anabolic Aliens brand, no one “gets after it” better than Mike Rosa.

He has a natural gift for inspiring others, and stands out from the rest by really making you feel involved in his workouts instead of just following a routine.

With the perfect mix of fitness motivation and workout knowledge, you’ll find no better person to get your fit life jump started, or improve on your current goals!

With an overwhelming struggle comes an unmatched unity, especially in the fitness community.

As the country begins to emerge from the isolation, when will gyms reopen? What obstacles do Health Clubs face to keep their members safe due to the Covid-19 threat?

During President Donald Trump’s Briefing On re-opening the Country, a Glimmer of hope shined down on the Gym Head community!

Dr. Deborah Birx, the coronavirus response coordinator for the White House, said that Health Clubs and Gyms could be some of the first businesses to reopen in what is called, Phase 1 of the process.

This is great news for our Health Clubs and fellow Gym-goers, however with everything that has happened, we can expect a great deal of procedural changes.

One of the first indications of change came when the Government stated that, under federal guidelines, gyms would be allowed to re-open if they are able to implement strict social distancing protocols.

Due to continued social distancing, one of the first changes we may see are occupancy limitations to our heath clubs, as well as many other businesses reopening in Phase 1.

Limiting the amount of people in a certain area will help ensure the possibility of social distancing at the gym, however it may also upset paying gym members who are unable to enter due to limitations.

It’s a tough decision, but our gyms must do what is best for the fitness community, while also following all the regulations the Government may lay down, in order to reopen for our use.

Luckily, a majority of the gyms around the Nation started preparing for these measures prior to the gym closures, in hopes of continued availability before the mandatory shutdown.

Some gyms offered extra cleaning supplies to members, and increased staff for special cleaning projects.

One of California’s Top Fitness Centers, In-shape Health Clubs, did an amazing Job Prior to Closing their doors. Staff were Present Activly Cleaning machines.

Individual sanitation spray bottles and towels were available upon entering to every member. They also put all active accounts on hold immediately upon being shut down.

Taking these extra steps, and going the extra mile reassured us that our gym cares about our safety and are doing everything possible to keep the gym clean for our workouts.

Mandatory mask wearing policies, especially for larger gym chains, and possible temperature checks could be implemented before entering the health club.

Group classes may be limited or canceled due to social distancing, or broken up into multiple smaller workout sessions, and due to occupancy constraints, saunas and spas may be limited and/or closed all together.

Ditch the workout buddies and personal trainers, and forget about those locker room social chats with other members. Pop In the headphones and get in your 6 foot radius zone.

Whatever the outcome may be, it’s important that we look out for ourselves, and each other
as we transition into this new post Covid-19 lockdown way of life.

The key is practicing social distancing and personal hygiene to ensure that we are doing our part to support our local health clubs.

It’s going to be different for everyone, and although we want to get back to our regular routines, we must consider the fragile position our Clubs will face.

Stay positive Fitfam, and let’s get it done as smoothly as possible! Everyone has been crushing it with their home workouts and keeping everyone motivated.

We’re confident the fitness community will grow from this and come out stronger and more unified then ever! We grow through our experiences and surpassing our goals, so we see this as another obstacle that will take us beyond the next level!

Until next time P1 Nation!

P.S Guys, I hope you found my beginner ab Workout Helpful! Thank you for supporting the Phase 1 team.

We plan on helping as many people get in shape as possible, and we offer our Clothing to help support that dream!