Build Muscle. The fastest way to build muscle is to get stronger. The stronger you are, the stronger you’ll look. Get into strength training. Do barbell exercises that hit several muscles at the same time: Squats,Deadlifts, Overhead Press, etc.
Start with an empty barbell. Learn the exercise technique. Increase the weight gradually. If you don’t know where to start, check out the Beginner Strength Training Program: it takes 3 times 30 minutes a week.
Nutrition. You need solid nutrition to get stronger and build muscle. Keep the nutrition healthy and you’ll lose fat. Some tips:
- Protein. 1g/lbs daily. Meat, poultry, fish, eggs, etc.
- Fat. Balance omega 3, 6 & 9 intake: fish oil, saturated fat & olive oil.
- Veggies. All kinds, especially green fibrous veggies.
- Fruit. Also all kinds. Eat veggies and/or fruits with every meal.
- Water. 1 liter per 1000 calories you expend.
- Whole grain food. Oats, rice, pasta, breads, …
Eat foods that come in their natural state. Avoid anything that comes out of a box. Avoid trans-fats. Limit junk food consumption to once a week. Quit drinking soda. These simple tips will make a big difference in a very short time.
Lose Fat. Strength training will build muscle while decreasing your body fat. Eating healthy will further decrease your body fat. If you need to lose a lot of fat or if you’re impatient, these tips are for you:
- Cardio. Do 30 minutes of cardio after your strength training. Three times a week at moderate intensity will do. The goal of cardio is to burn fat, not to exhaust yourself. You should breathe heavier than when at rest, but not gasping.
- Cut calories. Track your food intake. Start eating 18x your current body-weight in lbs. One week later: cut 500kcal. Check the balance one week later again. Did you lose weight? If you did, keep eating the same amount of calories. If not: cut another 500kcal.
Whatever you do: don’t starve yourself. Fat is emergency storage for your body. If you don’t eat your body will hold the fat and burn muscles. That’s the opposite of what you’re after. Only cut calories if you don’t progress.
Women. Building muscle, losing fat and strength training for women is same as for men. The only difference is women have other hormonal profiles than men. Meaning women will always have less muscle mass and more body fat than men.
But the approach is the same. Follow these tips and you’ll get results. You won’t get bulky if you don’t overeat and stay away from steroids.
Motivation. The best way to keep yourself motivated is to set goals & track your progress. The classic scale is not your best tool. Here are better ways.
- Fat measurements. Measure your body fat weekly using a fat caliper.
- Pictures. Take pictures every 4 weeks.
- Blood test. Check health improvements.
- Strength stats. Keep a training journal. More strength is more muscles.
- Weigh scale. Only use it once a week. Each Friday for example.
Would just like to add that nuts, beans, lentils, and tofu are also excellent sources of protein. You can certainly build strong muscles on a vegan/vegetarian diet as well as a conventional diet (:
Got up at 6.30 for the gym even though I didn’t start work until 12, and didnt feel refreshed on 7 hours of sleep.
Pushed out my 1km jog and 8km bike ride, even though I wanted to give up at 4km. (The banana beforehand definitely helped)
And some arm weights.
My routine is boring at the moment and that’s bad but I’m going away in a week so at the moment I’m just pushing myself to move.
Porridge with cinnamon sugar and a milo skim-mocha.
Hit the shops for a few last minute Europe items before my 6 hour shift at work which sucked majorly.
Slice of spinach and sun dried tomato quiche for lunch.
2 x Subway cookies.
Nuts to snack on later.
Then back to my boyfriends house for dinner with his sister and mum and now alone in his bed because he’s in Melbourne for his team trip away :(
Arvo shift tomorrow (still start at 11.30) so gym before work, and then a catch up with friends who recently returned from a 6month trip abroad.
I didn’t go to the gym yesterday or the day before but I had two wonderfully perfect days with my boyfriend before he left for his soccer team trip to Melbourne (very very early) this morning.
So that’s ok.
I didn’t go this morning even though I left his early enough because I’d had a pretty crappy sleep and listened to my body instead. Instead I just went for a 1/2 hour walk which was refreshing.
Then I made breakfast for my older sister/visited her and her beautiful one week old daughter.
Came home and cleaned my room/started organising my suit case for my Europe trip beginning next week, before a 5 hour shift at work.
Chicken satay pie for lunch:/
And some fruit
I snacked for no reason on chocolate buttons when I get home but made up to myself with a delicious dinner-salad of baby spinach, avocado, carrot, tomato, cucumber, boiled egg and a dash of low-fat Caesar dressing.
Guilt gets me no where
Just have to be good tomorrow.
Sorry for the slack blogging
Life has been busy
I’m way more into this bettering myself for the fitness thing than the appearance thing (though it helps)
But recently I just felt really fat. Like I’d been snacking too bad and not exercising enough because of exams and work and no time. But I didn’t lose hope and today I hot the gym after 7 hours of work (with my feet already killing)
I didn’t let a couple days off let me bludge
Jogged 1 kilometre in 7.37 (8km/ph)
Then did 8kms (not too painfully) in 15.40 minutes on the bike (plus an additional 1.36km in the 3 minute cool down)
Originally from The Greatist
Sometimes I find myself cheating out my workout when it comes to the end, so when I saw this article, I knew I had to share it with you! So check out this list of 23 Ways To Push Through A Tough Workout:
1. Who’s really getting cheated?
Sure, no one else would know about skipping out on the last Chatarunga. But only one person loses in that situation (hint: it’s not the super-ripped chick sweating it out on the next mat).
2. Change pace.
Circuit training, a killer combination of cardio and strength training, can help break the monotony of a long workout. Run five minutes, then drop and do some push-ups. Wash, rinse, repeat.
3. Picture this.
Visualize cheering fans or crossing the finish line to bang out one more set or lap. Or just go mental: Imagine this workout is the equivalent of the Olympic trials (no big deal).
4. Grab a pal.
Work out with a fit pal who will hold you to a higher standard. Stuck going solo today? Imagine they’re still there. After all, who wants to wuss out in front of an audience?
5. Break it down.
Set mini-goals when the going gets tough. This isn’t a three-mile run— just six measly half-mile runs.
6. Savor the pain.
“Pain is weakness leaving the body,” the saying goes. Pain is also proof that this workout is tough. Clearly you’re doing something right, so why stop now? (Just know when pain is signaling something more serious.)
Whether comparing against the dude on the next treadmill over or your own time last training session, competition ups the ante and helps us forget about wanting to quit.
8. Remember the end.
That post-workout high? Yeah, almost there. The struggle of that final set won’t last— and when the workout’s over, it’ll be replaced by a much better feeling: pride.
Read the rest at The Greatist!
Posting a different kind of selfie tonight. Ten minutes ago, I was all dressed and ready to go to the gym. Hair tied back, shoes on, everything. I even took some pre-gym selfies. But as I was getting my stuff together I started to feel lightheaded. I thought back on today and realized that I really haven’t eaten as much as I should have. Not intentionally, but a mixture of sleeping in really late and my medication messing with my appetite meant that I really haven’t consumed enough calories to have a successful, safe workout right now. I thought hard about it. I haven’t been to the gym in over a week. I felt like I should go. Like I was somehow obligated and I’d be a “disappointment” if I didn’t.
But then the part of me that loves myself told that voice to shut up. I went to my room, took off every article of clothing, shook out my hair, and changed into my pajamas. I am now going to watch Netflix and eat a big PB&J sandwich. I am listening to my body, and it feels good.
Please never listen to the voice that says you have to exercise. It’s supposed to be something you do out of choice, for your own enjoyment. If you haven’t eaten enough today, you feel ill, or heck, if you just wanna take a day to do something else instead, that is a valid reason to not work out. Take care of yourself first. The gym will still be there tomorrow.
i need more of this on tumblr seriously the “no excuses” shit really burns my cockles.
Oh hey I’m on my dash :D
Guys I want to snack all the time.
As in I’m always hungry.
But I eat decent meal sizes.
Granted breakfast was a few hours ago, and I haven’t had my apple yet, but it was eggs on toasts. Surely it should fill me up longer.
I know it changes for everyone but how much food is the right amount.
I don’t starve myself intentionally and I eat pretty healthy. But i always seem so be peckish (yes I’ve drunk loads of water)
2 eggs on 2 pieces of lightly buttered (low-cholesterol Alfa One) wholemeal toast + a cup of green tea to help the anxiety.
Work in half an hour. Fruit to snack on, leftover bolognese for lunch, and the gym when I finish👍
Pretty proud of dinner, not because it looks that crash hot but because I only got home 15 minutes ago (6.30pm) after a long train delay back from uni, with plenty of studying to do, little time, and nothing in the fridge.
Could’ve gotten take away Thai
But instead stopped at the shops on my way home from the station for a piece of salmon, a carrot, a potato and a couple of beans (groceries tomorrow) plus a packet of pre made hollandaise sauce to heat up (my only non-fresh item)
Probably didnt steam the potato long enough but I’m hungry.