If you’re reading this, the chances are that you’re seriously thinking about the look and shape of your body and wanting to make some radical changes. It’s definitely not easy, though and everyone goes through many times when they wonder if it’s all worth while. If you want to succeed you’ll need to concentrate your efforts on four elements: diet, training technique, training frequency and your sleeping pattern.
There’s so much material written in books and on the internet and by joining a club you’ll pick up lots of tips, but, as a taster, we’ll chat about changes that you’ll need to make in your diet. Out will go any ‘junk’ food that you may consume now and in its place will come quality proteins and complex carbohydrates and lots of them.
If you’re looking to get really big then you should be consuming up to two grams of protein and two and a half grams of complex carbohydrates per pound of body weight. That’s a huge amount and although shakes will help you, you’ll still find it a discipline as you’ll need six to seven meals a day and find that you’re taking around five thousand calories.
Protein and Carbs
Most people start with half the amount of grams of protein and carbs per pound of body weight to help them with the transition. One of the key things is to eat small and often as your body will stop storing fat because it will know that it’s going to be fed soon. On the one hand this means that you won’t eat rubbish because you’ll always be full, but on the other, it means that you’ll have to take time to think carefully about what you’ll eat.
The first thing that you should do when you’ve made your commitment to your new body is to work out how many calories you use each day at the moment. This is a complicated procedure, but from this you’ll be able to work out the food and the exercise that you’ll need to change as effectively and painlessly as possible!
The key that you always need to keep in your mind is that you need to increase your lean muscle mass and decrease your fat. It’s quite a useful thing to have your fat measured every few weeks to make sure you’re on target.
Everyone who takes their body seriously takes supplements. The ‘in’ ones at the moment and pushed at most shops are the whey isolate proteins. Don’t make the mistake of relying just on these as they don’t contain all the amino acids that will help your body repair and mend itself. Ask around as many people as you can. Everyone has their own favourites and what works for one person may not be right for the next.
Part of devising a sensible training program is that it will give you rest periods. This is vital because muscles don’t grow during a workout but between the workouts. Lots of people new to training think that the more they do, the more they’ll grow and it just ain’t so! The best schedule you can go for is a two on, one off. This way you’ll exercise every muscle every five out of seven days.