In the last article, I briefly touched on the science of steroid use and explained why it is important to seriously consider doing things naturally. But whether you have been training for a while or are just getting into it, you may have trouble seeing the results you so desperately want. This write-down will touch on the basics you need to achieve your goals.
The most important lesson anyone can teach you about personal fitness is to be consistent. This applies to everything. And with the risk of adding too many clichés in this article, you really need to consider fitness as a lifestyle rather than just a goal. Of course, it is important to set micro goals to feel a sense of accomplishment. However, you need to be consistent in your diet, your type of exercise and of course the frequency you train with to see results. Failure to do so means that you will not progress or will do so very slowly.
It all starts in the kitchen
Another cliché that holds true is that 90% of your winnings start in the kitchen. Similarly, this also applies to those who want to cut down on weight, increase strength or just be healthier in general. You are, of course, what you eat, and you will not set any records if you do not burn your body with what it needs to perform the way you seek. Basically, you can use a macronutrient calculator that can tell you how many proteins, carbohydrates and healthy fats you should consume per day based on your activity level, age, weight, height and goals.
Proteins are usually quite set in stone to about 1-1.5 g of protein per pounds of body weight whatever your goals; where the variants are the number of carbohydrates and fats you consume. In addition, the micronutrients. That means the vitamins and minerals, types of fats you consume and so on. Consider lean meats for protein (i.e., chicken), complex carbohydrates (i.e., brown rice, whole wheat, oats, etc.) and healthy fats (e.g., salmon, avocado, nuts, seeds, etc.).
Choosing the right training routine
Many people who have just started do not really have a program and just start using equipment in their gym in a seemingly random order. It is important that you consider your goal. If you need to cut fat, then cardio should play a more important role in your routine. Cardio training is essential, regardless of whether heart health should always be a priority, but when it comes to burning calories, you have the choice between steady state cardio or high intensity interval training. Both work well, you can use a mixture of the two or choose the type you enjoy the most (remember ‘consistency’). Weight training will also be followed by fatigue and constant tiredness.
If your goal is to bulge up, then your goal in addition to light cardio is to use hypertrophy training. That means using higher reps. For example, Dwayne Johnson is known to frequently use a 4 set x 15 rep routine for many of his exercises. For the most part, however, it is recommended to use sets of 3 or 4 x sets of 8-12 repetitions to see optimal muscle growth. Many people use lower reps with compound exercises and then higher reps with finishers or isolation exercises. For example, maybe 4 x 8 for a barbell chest press, followed by 3 x 15 for chest flies.
When it comes to building strength, your goal is not necessarily to use as many repetitions 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 reps. Those who use this program often stick to compound exercises (which ideally should be used by everyone regardless of your goal) such as bench press, squat, deadlift and shoulder press.
Dietary supplements that can help
Although this article is about how to get in shape naturally, it is sometimes necessary to get some help. The most popular supplements include:
Protein – To achieve your high protein consumption goals, you will probably need to add a protein supplement to your diet. The most popular and cheapest are whey protein which is fast-acting, even if you get casein (slow-acting which is good before bedtime), isolate (a purer form of whey protein), mixtures (which are a mixture) and of course countless others.
BCAAs Known as branched chain amino acids, there are some amino acids that your body cannot form and need to be ingested through diet or supplements. Amino acids are important for protein synthesis and can also help you avoid catabolism while exercising (breaking down muscle).
Creatine – The second most common supplement is creatine, which can help improve performance by helping improve the amount of ATP (adenosine triphosphate) you have in your body. Without going into too much detail, ATP is necessary for the body to supply energy to the muscle cells. By using creatine, it is possible to add one or two extra repetitions to your sets, which can lead to greater muscle growth.
Of course, everything here can be broken down into its own science. Beyond the fact, everyone is different, so what may work for someone else may not work for you. You research and experiment to see what your body responds best to. However, just remember to give yourself time before you change things, as it is a long road and can take many years before you really begin to understand yourself.