|Posted by Kat on September 9, 2015 at 4:40 PM||comments (0)|
Muscle building may conjure up the idea of long periods of time in the gymnasium before any type of results are seen. However, building muscle isn't only about the physcial exercise you do. There are other factors you must learn in order to grow muscle quickly and effectively. Here are a few tips to help you along.
Tip 1: When attempting to put on muscle, you must eat! Don't be afraid of a high calorie diet so long as you're giving your body the right nutrients. My buddy and personal trainer Curtis Lane (http://personaltrainerlongwood.com/about/) put on 7lbs of muscle last month by increasing his calorie intake. Honestly, that type of weight gain can be a bit much for a non-professional. Instead, I recommend you consume the required food in order to gain an average of one pound per week. Consider the ways you might increase your calories and protein intake, then reconsider your approach if you don't put on any weight in 14 days.
Tip 2: To add muscle, make sure you're not neglecting the "big three" exercises. These exercises are: bench presses, dead lifts and squats. These exercises are designed to help you bulk up, but they also improve your strength and endurance as well. Add variations of these exercises to your usual workouts.
Tip 3: Don't keep your routine the same all the time. If you stick to a single routine, it may get boring and you won't want to do it. Change your routine regularly to work on different groups of muscles and keep things challenging enough. When you change your workouts, you will always be engaged, and you will be more likely to stick with it for the long run. Plus you get the added benefit of muscle confusion, which they talked about constantly in the P90X infomercials, so I'm sure you're all familiar with that concept.
Tips 4: Know your purpose in training and stick with it. In other words, if you're trying to build muscle, build muscle. If you're trying to slim down, slim down. But don't confuse the two. It's nearly impossible to build big muscles while doing extensive cardio workouts, such as marathon training. Stay focused and know what your goal is.
Tip 5: If you want to gain muscle in an efficient manner, you need to eat enough protein. This kind of goes along with eating enough calories. I doubt there's one person that would be surprised to hear protein shakes are the easiest way to add more protein to your diet. Likewise, you can also add more eggs or meat into your diet if you're against suppliments.
Tip 6: If you must splurge, do it on the days you workout. Since you will be burning more calories, it is important that you eat well on days you lift. Also, be sure you eat one hour prior to exercising. A sufficient calorie intake does not mean eating to excess, but it's certainly better to do that on a day when you've worked out than on a day when you haven't. Also, I highly recommend having a cheat day. Just be sure you get the nurtients your body needs in as well. Don't just eat pizza and sweets.
Tip 7: Don't just focus on one muscle group at a time. In order to ensure that you achieve the best muscle growth possible, it is very important that you do compound exercises. These exercises use several muscle groups in one lift. One popular example of a compound exercise is bench pressing. This exercise works three muscle groups at once: the triceps, shoulders, and chest.
Bonus Tip: For many, the hardest part of building muscle is putting in the time. If you're one of those people, get off the internet and start working out. Here's some motivation to get you started.
For more helpful fitness motivation, check out this Facebook page.
|Posted by Kat on August 26, 2015 at 7:15 PM||comments (0)|
The search to achieve the ideal weight is one which has been opting for decades. Many of us, be it for general health or serious medical reasons, need to give ourself the gift of losing that last twenty pounds. In this article we'll examine a few of the time honored ideas which have proven useful for many on their weight loss journey.
You may not feel like you have a lot of free time, but that’s no worry. Something as simple as taking the stairs may help keep your metabolism going each day. You can also try walking during your errands, if where you’re going is within walking distance. Just using your body more in this way is simple, more energizing to your day, and at the same time helps you burn calories.
Also, it’s a good idea to let other folks know you're trying to lose weight. Particularly when they are eating bad, it can be very difficult if you eat out with your friends. It’s way too easy to follow their bad example and if they don’t know you’re trying to make a change, they’re only going to tempt you further. Let them know you’re making a change and they might help you instead. Better yet, you may give them some inspiration to eat healthier along with you, giving the gift of health to others.
Also, getting someone else to join you when you exercise is a great idea. You will not only push each other to try harder, but you can also hold each other accountable making your workouts much more consistent and effective. Plus, when you have someone else to join you, exercising is much more enjoyable.
Also, plan your cheat meals. This may seem counter intuitive, but if you deny yourself the foods you love, your will power will only take you so far before you completely give in and binge eat. Instead, plan a weekly cheat meal and allow yourself to have what you want. You’d be surprised how effective this strategy is.
If you find that you’ve hit a bit of a plateau in your weight loss journey, try switching things up a bit. Instead of the same routine, try out playing a sport or take on swimming. Heck, buy P90X and give it a try. Sometimes you have to go down many different journeys to get the results you want, so don’t be afraid to try new things.
Working out regularly and eating right is really more habit than anything else. So when you start eating better quality foods or begin working out, you want to make sure you follow through and stick with it for at least a month. This is the hardest part. After that, you’ll have some new habits in place that’ll help you make better decisions.
And while we’re on the topic of habits, get in the habit of fixing your own food. Portion sizes at restaurants are enormous and most prepared food you buy out in the real world is highly processed. When you fix food at home, you are better in control of the portions you receive and know the quality of the food is sound because you bought it.
Finally, don’t be afraid to make goals to slim down, but also please be realistic and lose weight at a healthy rate. Losing 1lb-2lbs per week should really be your max target, and if you’re working out, it’s not a bad thing for your weight to stay the same so long as you’re losing body fat and gaining muscle. Just remember, if you lose weight slowly, it’s 100 times more likely to stay off over losing weight too fast.
I hope these little tips help give you some insight on how to go about giving yourself the gift of losing weight and therefore being a healthier, happier person!