Transitioning into a committed training lifestyle doesn’t always have for a purpose to achieve a thinner figure, sometimes people want the exact opposite: Get bigger and heavier building strength and definition of their muscles. So, here are some fundamental steps to be successful in this process:
- Lose fat before focusing on muscle gain: For naturally thin people, it is best to go straight to developing muscles, however, for those who are a bit overweight, losing fat first is the best option. High intensity interval training (also known as HIIT) is quite effective at burning calories during and after exercise, reducing abdominal and subcutaneous fat. It’s advisable to start your sessions with a five-minute cardio warm-up.
- Adopt a balanced and abundant diet: The key is to find balance among carbohydrates, proteins and fats, and divide it into 6 daily meals to enhance your metabolism. Try eating complex carbs before and after exercise, as your body will need that energy to keep the training pace, otherwise, it will start decomposing your muscles in order to obtain it. Back up your training with bread, cereals, brown rice, and other protein-based food such as cottage cheese, egg white, lentils, tuna and white fish.
- Train hard: Work at a high rage of repetitions, starting from 8. Remember that factors like time under presure, training volume and partial recovery time between series are more vital than the load itself. Go for complex exercises that require a large amount of muscle mass! Resistance exercises like bench press, squatting or deadlift are also an excellent choice, as well as instruments like dumbbells which are really effective for endurance training.
- Recovery and enough sleep. Lack of sleep can affect the regeneration process of damaged tissues and inhibit the growth hormone responsible for generating muscle volume. Going back to training before allowing your body to fully recover itself may cause opposite results. Sleep between 7 to 9 hours to promote a complete recovery.
- Use the correct supplements. Supplements are a great option to optimize results and making the process much easier and faster. A quality protein of like (Whey Protein Isolate), can be taken first thing in the morning, after training or after eating; Creatine is ideal to boost your strength, energy and endurance; And essential amino acids like Glutamine are excellent at ensuring proper recovery for your muscles and relieving post-training pain.
And, finally but not least important, don’t forget patience and dedication!
By following these tips, you will be noticing those awaited changes sooner than you think. You can also get the Muscle Building Kit for better results!
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