WHAT YOU EAT,WHEN YOU EAT-TIMINGWhen you eat can have a major effect on your body composition in addition to what and how much you eat.Supplying your body with an abundance of calories when you're just lying around on the couch does you no good.Working out and then fueling your body with the right nutrients will do the trick.We still have a lot to learn about nutrient timing, so it's hard to give a universal prescription. Recognize that everybody is different, but also grant the possibility that when you eat can have a major effect on your body composition in addition to what and how much you eat |
TRAIN BIG
Hate doing squats? Maybe that's a sign that you should make them your highest training priority! Training your weaknesses can make huge differences in your physique.Heading to the gym to lift just for the sake of lifting won’t get you anywhere faster Your body works as a unit, so drop the isolation exercises and train it like one. The more muscles (or joints) that are working during any given exercise the better.” BIG MOVES ARE ESPECIALLY IMPORTANT.Think back to the last time you did a workout. Did you really give it your all? Many people hit the gym and just go through the motions. They may spend more time taking selfies, texting, or finding the right music than actually lifting. You can't expect great results if you half-ass your workout.The next time you have a date with the iron, dial it in and focus. Feel your muscles squeezing at the top of each rep. Extra focus can increase your intensity and mean the difference between mediocre and superior results.
EAT CARBS
When it comes to building quality mass, quality food is the key. A good portion of that quality food should come in the form of carbohydrates.Great carb sources that are inexpensive include potatoes, brown rice, oatmeal, and pasta.
Fruits are also excellent sources of carbs because of their antioxidant content and overall nutrient content. Don't feel guilty eating them!Most experts agree that muscles need carbs in order to grow. If you've been trying to bulk up with a "low-carb" diet, maybe it's time to switch your game plan.
SLEEP-is the REAL RECOVERY
Recovery is one of the most underrated elements of gaining quality lean muscle mass. If you aren't sleeping enough at night, you rob your body of the primary time it uses to repair muscle damage so you can hit the gym feeling stronger than you did before.When you’re going big and tossing around heavier weight, recovery is what’s going to give you the gains you need .Actors bulking for major film roles are often ordered by their trainers to sleep at least 10 hours per night! A fatigued body will never be a strong one.“Real progress lies in the recovery stage—not the actual time in the gym,”
LOVE YOUR JOURNEY AND ADD VARIETY
"When running a marathon you wouldn't focus on the finish line. You'd focus on what's immediately ahead of you. Focus on doing everything you are capable of in the now, and the future will take care of itself."There's no need to rush. Know that muscle-building takes a lot of time, and it's your long-term passion that will ultimately see it through. Be patient and have fun!It's important to add variety to your routine. If you continue to do the same things over and over again, your body can prepare itself for the workouts and you won't get as much out of your training. To keep your body guessing, add even small changes to the movements in your workout.For instance, do a wide grip pull down one session and a reverse grip pull up the next time. Play around with different lunge variations or even different push-up hand positions. Little changes can quickly add up and contribute to faster results.
DON'T CUT THE FATS OFF COMPLETELY
Some people also shun dietary fat when they bulk because they're afraid eating fat will make them fatter. This just isn't the case. People who are building muscle need fat to reach their necessary calorie-intake levels.There are healthy fats like olive oil,almonds,hazel nuts,pumpkin seeds,fish oils,Sesame seeds,peanut butter which can be easily incorporated in your diet.Try staying away from the saturated fats which clog your arteries and contribute little to body building in totality
DON'T WEIGH YOURSELF DAILY
If you're the perfectionist type who has big expectations, you might spend too much time worrying about what the scale says.Remember it's normal and natural for your weight to vary slightly from day to day, so don't freak out if you step on the scale and don't love what you see.Pay attention to the long-term trends in your body. Those day-to-day variations are small potatoes compared to the changes you'll see over weeks or months.
NEVER STOP LEARNING
Your quest for mass should also be a quest for knowledge.The most successful individuals constantly strive to better themselves in both mind and body.Take the time to do research, read, and learn about your goals. The more you know about them, the more prepared you'll be for setbacks, and the more likely you'll find success.