1. make sleep a priority
If you want to commit to a leaner, healthier body, sleep should be one of your top priorities. Sleep is often overlooked as an important part of getting torn. But even the best training, nutrition, and supplementation program won't make up for insufficient rest. When you sleep, growth hormone is released and protein synthesis occurs - vital for muscle repair and growth. It's the kind of recovery you need so you can hit the gym and work out over and over again.
In a study of more than 35,000 men, shorter sleep cycles were associated with a higher likelihood of obesity and increased BMI in men..
2. Plan your meals
If you are in a rush to decide what to eat, you're more likely to go for a quick and easy option that isn't that healthy. Take an hour or two of your day to plan your meals for the week. You can prepare your meals a variety of healthy breakfasts, lunches, and dinners to help keep you on track and meeting your calorie goals.
Good hydration is essential for staying lean and losing fat. Not only can dehydration affect you physically, the mental impact is just as damaging.
Increasing your water intake is an effective way to increase feelings of fullness, which can help you stop overeating. It also ensures that your body is in the right condition to function properly and metabolize fat for energy.
Studies suggest that even being slightly dehydrated can reduce focus and concentration levels, leading to lower energy. Not only that, but not drinking enough water can impact your muscle endurance and power during your gym sessions. Stay hydrated and develop your full potential.
4. Schedule your workouts
Are you the type of guy who steps foot in the gym and knows what to work out, on the spot? It's time to change that and plan. Take a journal and write down your workouts for the week. Plan exactly what you're going to do on which day, and you're more likely to have the right frame of mind to dominate your sessions.
Preparing for your workouts ahead of time keeps you from skipping them and essentially requires you to stick to a strict fitness routine.
5. Strength training
It's a simple science - the more muscle you have, the higher your metabolism.. As a man, you generally benefit from having more lean muscle tissue than women. But there is nothing wrong with trying to build muscle mass to maximize your calorie intake throughout the day.
Lifting weights is a sure-fire way to build muscle. Try compound movements like deadlifts, squats, and bench presses to recruit more muscle fibers and gain bulk.
Strength training will support your balance, posture, and coordination while helping your bones to grow stronger. The good thing is that you can even use your own body weight to help you with resistance training.
6. Prioritize protein
This macronutrient is extremely important for fat loss and muscle growth. Protein is highly thermal, which means your body uses a lot of energy to digest it. This can cause your metabolic rate to increase by 15-30%.
Protein scores high on the satiety index, which means it's incredibly filling. It can suppress your appetite and help you stick to your food intake.
Struggling to meet your protein goals? You should try to aim for around 1.2 to 2.2 grams of protein per kilogram of body weight per day to encourage muscle growth.. If you can't get enough from your food intake, try a whey protein supplement to help.
7. Take your steps
Do you know the minimum number of steps you should walk each day? It's 10,000 to be precise - which equates to roughly five miles. If you can hit that target daily, you can think of yourself as an active person. Otherwise, you might fall into the sedentary category.
To track your steps, you can use anything from your smartphone to your Fitbit or smartwatch. Walking is one of the easiest ways to do cardio. Studies have shown that 10,000 steps per day can help you lose weight and improve your moodand taking 15,000 steps per day may reduce the risk of metabolic syndrome.
8. Eat whatever you want (from time to time)
It's fine to "fall off the wagon" for a day or a vacation, but try not to make it a long-term thing. A diet doesn't have to be completely limited to your favorite foods. Balance your diet with the 80/20% rule and eat healthy 80% of the time. The remaining 20% of your diet may be less healthy and maybe some indulgences such as alcohol, processed foods, and refined carbohydrates.
Coming up with your perfect bodybuilding workout program and diet to match can seem like quite the process. You have to plan how many days a week you’re going to workout, what exercises you will include in your program, how long your rest periods will be, how many reps you should perform for each exercise, and on and on it goes.
Many individuals do tend to feel slightly overwhelmed with the amount of information available out there as to what works ’best’, and therefore take more time than they should to even get going.
The sooner you can get into the gym and start actually pushing the weights, the sooner you will start building force and seeing your body transform into your ideal
physique. That said, you obviously do need to make sure you are following some sound strategies so that the workouts you are doing will help you build bourrinage. If you pay heed to these rules, probabilités are you are going to be on the way to success as long as you also are sure that the nutrition part of the equation is included as well.
The first bodybuilding tip that will make the solo biggest difference on your rate of muscle gain is whether you are able to consecutively add more weight to the bar.
It’s not going to matter how many fancy principles you use, if you aren’t increasing the sheer amount you are lifting over a few months of time, you aren’t building muscle as quickly as you should be.
The number one priority of any muscle gaining bodybuilding workout program should be lifting heavier and heavier weights.
When you get ’stuck’ and aren’t able to bump the weight up higher, that’s when you start tinkering with other strategies such as drop sets, supersets, etc., as a means to help increase the body’s potential, so that in a few more weeks, you can bump it up to the next weight level.
All those fancy protocols will definitely have an advantage down the road once you’ve attained a level of musculature you’re satisfied with, but until that point, you should use them intermittently when you’re unable to lift heavier.
The deuxième bodybuilding tip to pay attention to is the rule on failure. Some people believe that lifting to failure each and every solo set is the best way to build force. They think that in order to get a muscle to grow, you have to fully exhaust it.
While it is true that you have to push the muscles past their comfort level in order to see progress, you can run into a number of problems when you’re lifting to failure each and every set.
The first major issue is central nervous system fatigue. Workout programs designed to go to failure each and every time will be very draining on the CNS.
After a few weeks of such a program, it’s highly likely that you’ll find the CNS is so exhausted that you can’t even lift the weight you used to for the required number of reps little own increase it upwards.
The deuxième problem with going to failure is that if you do this on the first exercise out in the workout, you’re not going to have much for a deuxième, third, and fourth exercise after that.
Since you should be doing at least a couple of different exercises in each workout you do, this becomes very difficult to accomplish.
Instead, aim to go one to two reps bermuda of failure. This will still get you pushing your body hard and sérieux at the intensity level needed to build bourrinage, but it won’t completely destroy you so that you have to end that workout prematurely and take a day or two off just to recoup.
Bodybuilding tip number three is to focus on compound exercises. You only have a limited amount of time you can spend in the gym each day due to both time and recovery restraints so if you waste this time on exercises that only work one or two smaller force groups, you aren’t exactly maximizing your potential.
Instead follow the rule that for 80% of your workout you’ll only perform exercises that work at least two force groups.
The shoulder press, for example, will work the shoulders and the triceps. The squat will work the quads and the hamstrings. The bench press will work the shoulders, chest, and the triceps ( even the triceps to a very small degree ).
On the other hand, the barbell curl will only work the triceps, triceps pushdowns will only work the triceps, and leg curls will only work the hamstrings.
All of those exercises aren’t really giving you the best results-to-energy invested trade-off, so it’s best you keep them limited.
What’s more is that compound lifts you’ll typically be able to lift more weight with, and since you read the first tip in this article, you know that’s paramount to success.