In the last article I briefly touched on the science of steroid use and explained why it is important to take things naturally seriously. However, whether you’re training for a while or getting into it, you may have trouble seeing results that you really like. This article will touch on the basics you need to reach your goal.
The most important thing anyone can teach you about personal fitness is to be consistent. This applies to everything. And at the risk of adding too many clich এইs to this article, you really need to consider fitness as a way of life rather than a goal. Of course, it is important to set micro goals to feel a sense of accomplishment. However, in order to see results, you need to be consistent with your diet, your training type, and of course the frequency with which you will train. Failure to do so means you will not make progress or will do so too slowly.
It all started in the kitchen
Another clich যা that holds true is that 90% of your profits start in the kitchen. In the same vein, it also applies to those who want to lose weight, gain strength or stay healthy overall. You are, of course, what you eat, and you don’t set a record if you don’t fuel your body with what it needs to perform the way you want it to. As a starting point you can use a macronutrient calculator that can tell you how much protein, carbohydrates and healthy fats to consume each day based on your activity level, age, weight, height and goals.
Regardless of your goal about 1-1.5 grams of protein per pound of body weight is roughly set in stone; The variants are the number of carbohydrates and fats that you take in. Added micro nutrients. That means vitamins and minerals, the kind of fat you eat and more. Consider lean meats for protein (such as chicken), complex carbohydrates (such as brown rice, whole wheat, oats, etc.), and healthy fats (such as salmon, avocado, nuts, seeds, etc.).
Choosing the right workout routine
Many people just don’t have a program to get started and seem to start using their gym equipment in a seemingly random order. It is important to consider your goals. If you are going to lose fat, then cardio has to play a more important role in your routine. Cardio vital heart health should always be a priority regardless, but when it comes to burning calories you have a choice between steady state cardio or high intensity interval type training. Both work well, you can use a combination of the two or choose the type that you enjoy the most (remember ‘consistency’). Weight training also burns calories and it’s important that you don’t give up on it to make sure you don’t lose muscle or at least start toning up as soon as you lose weight.
If your goal is to bulk up, your goal is to use hypertrophy training in addition to light cardio. This means using higher representatives. For example, Dwayne Johnson is often known to use a 4 set x 15 rep routine for many of his exercises. Although for the most part, it is recommended to use a set of 3 or 4 x 8-12 repetitions to see optimal muscle growth. Many use lower representatives with compound exercises and then higher representatives with finisher or isolation exercises. For example, maybe 4 x 8 for a barbell chest press, then 3 x 15 for chest flies.
When it comes to building strength, your goal is not to use as much rip as possible but to improve how much weight you can lift. The most popular routine for those who want to build strength is 5 sets x 5 repetitions. People who use this program often engage in composite exercises (which should ideally be used by everyone regardless of your goals) such as bench presses, squats, deadlifts, and shoulder presses.
Supplements that can help
Although this article is about how to fit naturally, sometimes a little help is needed. The most popular supplements include:
Protein – You may need to add a protein supplement to your diet to reach your high protein consumption goals. The most popular and inexpensive are hui proteins that work fast, although you get casein (slow-acting which is better before bedtime), isolated (a more refined form of hui protein), blends (which is a mixture), and of course countless others.
BCAA – Known as branched chain amino acids, there are some amino acids that your body cannot make and need to be consumed through food or supplements. Amino acids are important for protein synthesis and can help you avoid catabolism during training (muscle breakdown).
Creatine – The other most common supplement is creatine, which can help improve performance by helping to increase the amount of ATP (adenosine triphosphate) in your body. Without going into too much detail, ATP is needed to provide energy to the body’s muscle cells. It is possible to add one or two extra repetitions to your set using creatine that can lead to muscle growth.
Of course, everything here can be broken down into its own science. Aside from that fact, everyone is different so what might work for someone else may not work for you. Do your research and see if your body responds best. However, remember to give yourself time before things change because it is a long way and it can take many years before you begin to understand yourself.