Health Fitness

Build sustainable, lean muscle

Nutrition:

This is one of the hardest parts of building a great physique for most people. It is also one of the most important parts of gaining muscle mass. This is not true! Your body needs a certain amount of protein depending on the amount of physical activity you do. If you are weight training, it is generally recommended that you take 1 gram of protein for every pound of body weight. Beyond this amount of protein, your body will start to use it for energy if you haven’t eaten enough carbohydrates or it will turn it into fat.

The second part of nutrition is getting enough carbohydrates and vegetables (which would contain your vitamins and minerals). The best way to check how many carbohydrates you should eat is to find out how many calories you need to eat to maintain your current weight. This can be calculated from your “resting metabolic rate.” This tells you how much energy you use during the day, while you are not doing any activity. Obviously from here if you are interested in building muscle you need to balance the amount of calories consumed during training with this amount. For example: If your resting metabolic rate is 2,500 calories and you burn 450 calories during a weight training session, then you should aim to consume approximately 2,950 calories from food for that day (from protein, carbohydrates, vegetables, and whatever beverages you consume ). In addition to this, feel free to experiment with L-Glutamine, Creatine, and all the other supplements on offer. However, for my body, powdered creatine tends to hold more water than anything else. But hey, what to lose?

Training guide:

First of all, you need to consider the importance of warming up before any strenuous physical activity, which will decrease the chance of injury and allow your joints to move more freely, allowing you to lift more weight and therefore it will allow you to build more muscle. A proper warm-up should involve 5-10 minutes of cardiovascular exercise, without over-tiring the muscles, and then stretching the muscle that you are about to work first.

For example: if you are doing the bench press as a starting exercise, instead of doing 4 sets with fairly low reps, do 5 sets, with your first set at 15 reps of a lower weight and then continue as normal. For example: 15 reps x 88 pounds 10 reps x 120 pounds 8 reps x 160 pounds 6 reps x 190 pounds 4 reps x 230 pounds Many people wonder how much training they should do to build lean muscle. This all depends on how long you have been training.

If you are a beginner, I suggest that you start lightly and perfect your technique. Once your technique is correct, you can start adding more weight to your workouts. Do each muscle group three times a week, for example.

Monday: chest and back, Wednesday: shoulders, bi and tri,

Friday – Legacy.

On Tuesdays and Thursdays the goal is 45 minutes of cardiovascular and abdominal exercises.

Rest on Sunday.

Note: sit-ups can and should be done daily regardless of whether you are a beginner, intermediate, or advanced.

Once you can do that and have reached a plateau, you can start doing a three-day split.

Thus, Monday and Thursday: chest and back, Tuesday and Friday: shoulders, bi and tri, and Wednesday and Saturday: legs.

If you still need to cut a little fat, you should wait 8-10 hours after one of your weight sessions and then begin your cardiovascular exercise. On the other hand, when you’ve gotten used to this and still feel like you want to build more muscle, you can. Try a two-day split! Your training would look like this:

Monday Wednesday Friday:

Morning: Chest and back Night: Legs (preferably 8-10 hours after the morning session)

Tuesday, Thursday and Saturday:

Shoulders, Bi’s and Tri’s

Remember to do sit-ups every day. The great thing about a two-day split is that you’re training so rigorously that you don’t need to do cardio to lose fat.