Tips For Quick Muscle Gains
To get quick and significant muscle gains you needn't spend years in the gym, toiling away day after day.
If you get the formula right, then you will notice results almost immediately.
Follow these simple tips to muscle gain success! First of all, you need a well structured, professionally designed resistance and cardio program designed to get results.
A program that pays attention to all muscle groups, one that emphasizes the different phases of an exercise and one that is progressive i.
e.
gets harder as your body adapts.
Next you need a Healthy Eating Plan.
This is quite possibly the most overlooked and most important aspect to getting great muscle gains.
After years as a personal trainer I have noticed that this is the most neglected aspect when it comes to significant muscle gains because some people train really hard in the gym, sweating their butt off 5 or 6 days a week and do not change.
Why? For significant muscle gains you need to be eating well.
Plenty of fruit and veggies for vitamins and minerals, whole grains for complex carbohydrates, good oils-omega 3, 6 and 9 and good quality, lean protein sources.
Aim to get about 1.
5-2 grams of protein per kilo of body weight per day.
So, for example, a 75kg male would need around 112.
5-150 grams a day.
The next important point I'd like to make is this.
Only use supplements as a supplement.
Today the trend is to slam down a protein shake at the end of a workout and this is fine.
Good quality protein shakes are the best way to get an easily digestible serve of protein right when your body needs it the most.
Don't however, think that the refueling and muscle rebuilding ends there.
After a hard workout, muscle can take days to recover so it needs to be constantly nourished.
It comes back to the healthy eating plan to get the most out of your efforts in the gym.
How many people reading this can say they have ever used a supplement? Probably most of you, right? Now, how many of you can say that you've paid for a resistance and cardio program, specifically designed by a professional to get results? Or, how many of you have paid a dietitian to get a training specific eating plan? If you are like most people I see in the gym, you probably haven't.
Imagine a pyramid just like the healthy eating pyramid you used to see at school.
Remember how it was structured- the fruit, veggies and complex carbs at the bottom.
You need to eat these most for optimum health right? Now, imagine that same pyramid.
This pyramid represents what you need to do in order to achieve your fitness goal which is at the top.
It doesn't matter what your fitness goal is, it might be drop 20 pounds or run 10 km's without stopping or it might be that you want a ripped body like a model or a body builder.
Now, imagine the base for this pyramid represents your resistance and cardio program- this is the most important factor so it is the base of the pyramid.
Next, in the middle, comes the healthy eating plan.
This is the next most important element in attaining your fitness goals.
Now imagine the top of the pyramid.
This is the place for supplements.
Remember they are just that...
a supplement.
Once you have a strong foundation in your fitness pyramid, these supplements can give you a little boost to that goal that sits on top of the pyramid.
I know I have really carried on about this point but I feel that this is one of the biggest reasons why people fail in their quest to achieving their fitness goal, no matter what it may be.
If you say to yourself "Yeah the first thing I'm gonna do is go down to the store and load up on all the latest powders and pills" You are effectively turning the pyramid upside down and an upside down pyramid is sure to fall over.
Last of all I'd like to touch on the point of Staying mentally focused.
There are many techniques out there designed to help motivate you to succeed.
To tell you the truth, the best motivational tool I have ever witnessed is when a client gets great results fast.
If you see that your hard work is paying off, especially in the beginning of your fitness program, you are far more likely to stick with it and to reach your ultimate goal, whatever that may be.
What is the best way to get fast results? Follow the 3 points above that I have mentioned.
A well structured professionally designed resistance and cardio program designed to get results.
A Healthy Eating Plan that includes plenty of fruit and veggies for vitamins and minerals, whole grains for complex carbohydrates, good oils-omega 3, 6 and 9 and good quality, lean protein sources.
Do not rely on supplements alone to get you results.
Like I said at the very beginning, muscle gains needn't take years of grueling workouts.
It's like anything in life, if you do something by half then that's exactly what you'll get, a mediocre result.
Remember, when trying to gain muscle, a well thought out, systematic approach is the best way to getting the big gains in the gym.
If you get the formula right, then you will notice results almost immediately.
Follow these simple tips to muscle gain success! First of all, you need a well structured, professionally designed resistance and cardio program designed to get results.
A program that pays attention to all muscle groups, one that emphasizes the different phases of an exercise and one that is progressive i.
e.
gets harder as your body adapts.
Next you need a Healthy Eating Plan.
This is quite possibly the most overlooked and most important aspect to getting great muscle gains.
After years as a personal trainer I have noticed that this is the most neglected aspect when it comes to significant muscle gains because some people train really hard in the gym, sweating their butt off 5 or 6 days a week and do not change.
Why? For significant muscle gains you need to be eating well.
Plenty of fruit and veggies for vitamins and minerals, whole grains for complex carbohydrates, good oils-omega 3, 6 and 9 and good quality, lean protein sources.
Aim to get about 1.
5-2 grams of protein per kilo of body weight per day.
So, for example, a 75kg male would need around 112.
5-150 grams a day.
The next important point I'd like to make is this.
Only use supplements as a supplement.
Today the trend is to slam down a protein shake at the end of a workout and this is fine.
Good quality protein shakes are the best way to get an easily digestible serve of protein right when your body needs it the most.
Don't however, think that the refueling and muscle rebuilding ends there.
After a hard workout, muscle can take days to recover so it needs to be constantly nourished.
It comes back to the healthy eating plan to get the most out of your efforts in the gym.
How many people reading this can say they have ever used a supplement? Probably most of you, right? Now, how many of you can say that you've paid for a resistance and cardio program, specifically designed by a professional to get results? Or, how many of you have paid a dietitian to get a training specific eating plan? If you are like most people I see in the gym, you probably haven't.
Imagine a pyramid just like the healthy eating pyramid you used to see at school.
Remember how it was structured- the fruit, veggies and complex carbs at the bottom.
You need to eat these most for optimum health right? Now, imagine that same pyramid.
This pyramid represents what you need to do in order to achieve your fitness goal which is at the top.
It doesn't matter what your fitness goal is, it might be drop 20 pounds or run 10 km's without stopping or it might be that you want a ripped body like a model or a body builder.
Now, imagine the base for this pyramid represents your resistance and cardio program- this is the most important factor so it is the base of the pyramid.
Next, in the middle, comes the healthy eating plan.
This is the next most important element in attaining your fitness goals.
Now imagine the top of the pyramid.
This is the place for supplements.
Remember they are just that...
a supplement.
Once you have a strong foundation in your fitness pyramid, these supplements can give you a little boost to that goal that sits on top of the pyramid.
I know I have really carried on about this point but I feel that this is one of the biggest reasons why people fail in their quest to achieving their fitness goal, no matter what it may be.
If you say to yourself "Yeah the first thing I'm gonna do is go down to the store and load up on all the latest powders and pills" You are effectively turning the pyramid upside down and an upside down pyramid is sure to fall over.
Last of all I'd like to touch on the point of Staying mentally focused.
There are many techniques out there designed to help motivate you to succeed.
To tell you the truth, the best motivational tool I have ever witnessed is when a client gets great results fast.
If you see that your hard work is paying off, especially in the beginning of your fitness program, you are far more likely to stick with it and to reach your ultimate goal, whatever that may be.
What is the best way to get fast results? Follow the 3 points above that I have mentioned.
A well structured professionally designed resistance and cardio program designed to get results.
A Healthy Eating Plan that includes plenty of fruit and veggies for vitamins and minerals, whole grains for complex carbohydrates, good oils-omega 3, 6 and 9 and good quality, lean protein sources.
Do not rely on supplements alone to get you results.
Like I said at the very beginning, muscle gains needn't take years of grueling workouts.
It's like anything in life, if you do something by half then that's exactly what you'll get, a mediocre result.
Remember, when trying to gain muscle, a well thought out, systematic approach is the best way to getting the big gains in the gym.
