Learn How to Build Muscle

Tips To Get You In The Best Shape Of Your Life

Are you ready to change your life? To get in the best shape ever? Then read on! This article will discuss everything you need to know about jump starting your fitness lifestyle and transforming your body.

Learn everything from important nutrition concepts to training principles and some of the best fitness tips!

As so many fitness professionals say, “a great body is made in the kitchen, not in the gym”. And right they are.

Your nutrition is perhaps the most important part of your program, and you should be very selective in the types of foods you eat and the nutrition program you follow. Whether your goal is weight loss or weight gain, the first thing you need to do is figure out your maintenance calories.

This requires you to calculate your basal metabolic rate and activity level. Once you have this number, you will either add 500 calories each day (for weight gain) or subtract 500 calories each day (for weight loss).

You may increase the number of calories you add or subtract, but more than a 1000 calorie surplus will result in a bigger fat gain and more than a 1000 calorie deficit can have a negative effect on your metabolism.

The foods that you eat each day needs to match up to this calorie goal. Track your calories religiously and weigh your portions to ensure you are consuming exactly what you need to consume. A 500 calorie surplus/deficit should result in approximately a 1 pound gain/loss each week.

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If the scale does not reflect this, adjust your calories accordingly. Sometimes, it takes some experimentation and patience to get the right calorie intake. Your foods should come from good sources - unprocessed and not premade. Stick to whole foods like chicken, lean beef, eggs, milk, oatmeal, greek yogurt, fruits, vegetables, brown rice, olive oil, nuts and nut butters, and other high quality foods.

Once you have your diet sorted out, you need to design a weight lifting and cardiovascular program. If you want to gain strength and muscle efficiently, your weight training program should revolve around heavy compound lifts like the squat, deadlift, row, and bench press.

If your focus is more on endurance, try to incorporate high intensity exercises like jump squats, medicine ball throws, and free weight exercises in the high rep range (12+ reps). Adding some high intensity interval training to your program is a great way to get some cardiovascular exercise in as well.

Your training program should take into consideration your goals and preferences. Try not to make your own program, as this can lead to wasted time and effort. Instead, do some research online or enlist the help of a personal trainer.

Finally, it is important to consider your supplementation and recovery. Only add supplements to your program once your diet and training are perfect. Consider multivitamins, creatine, and fish oil to start.

To prevent injury and overtraining, make sure you get an adequate amount of rest and recovery between training sessions. Follow these simple concepts and principles to get the body of your dreams and get in the best shape of your life!

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