Is your fitness plan for this year to build up more muscle mass and improve your strength? If yes, put down the weights and read this article! Weight training is only really beneficial up to a certain point, after that it is just wasted energy. We have some incredible fitness tips from the pros, that will help you reach your goal of being bigger and stronger.
You’re hitting the gym more often and therefore your body is expending more calories. If you want to bulk up instead of lose weight, then you need to boost that calorie intake. The recommended calorie consumption for most people is between 2,000-2,500 a day; however, building muscle requires more than that. Add an extra 500 calories to your normal intake and see how it works out for you. Eating more meals in a day (around 5-6) will help spread out the calorie intake, as opposed to stuffing your face in one sitting. If you find yourself putting on pounds of fat instead of muscle, then play around with your calories until you find what works for you. Remember, everyone is different so it may be worth working out your BMI to find out how much extra you need to consume.
Protein, Protein, Protein
The general consensus in the bodybuilding world is to eat just under 1 gram of protein for every pound of your body weight. Any more than this and your body won’t be able to cope with the extra calories; instead of building muscle you’ll be creating fat. Protein supports muscle growth and will help you to sculpt and define the body. You need to strike a healthy balance between lots of red meat, chicken, fish, eggs, nuts and dairy products to build that muscle mass. Most people will also opt for mass gainer protein shakes to help get their recommended protein intake a day, and for after working out.
Learn the right techniques
If you’re new to the weight-lifting world and just jump straight into pumping iron, you could be doing yourself more damage than good. Even some of the most professional bodybuilders will pick up bad habits along the way, which will hinder rather than help performance. There’s a simple way to combat this: if you don’t know how to do something, learn. You can use videos on the internet, articles on fitness websites, a personal trainer in LA or even apps for your phone. Keep testing the techniques you have learnt and only throw yourself into them fully when you’ve got them down to a T. Learning the right techniques will prevent injuries such as a muscle tear, which can actually damage your overall muscle mass and strength for the future.
Keep track of achievements
Started off lifting 20 pounds and now up to 30? Initially struggled with 5 reps and can now complete 20, without breaking a sweat? You need to be keeping track of all your achievements, however big or small! Invest in a fitness and nutrition journal, that can be used to track progress. Add in the food you eat in a day (including the calories and amount of protein), the training you’ve completed and your achievements.
The food you eat and the exercises you do are vital if you want to build up muscle mass and strength, but don’t forget to reward yourself too! By keeping track of what you’re doing right, the motivation to keep going will be as strong as your new muscles.