Tired of putting all your work into the gym and not getting the expected results for Fitness Life? Many people show determination and constant effort but do not reach their goals. If this sounds familiar to you, the next logical step is to find an experienced personal trainer. But if you’re not ready to take that step yet, or if you prefer to go it alone, here are 15 tips and strategies to help you build strength your Fitness Life, gain muscle mass, lose fat, increase endurance, and maintain healthy eating habits. So now, grab back the running shoes you bought online and head back to the gym!
1. Basic Nutritional Concepts:
If you ask almost any dietician-nutritionist, they will tell you that diet is a determining factor in your progress regardless of your training goals for Fitness Life. Food is the fuel that helps you reach your goals, and without proper nutrition through quality food, you are likely to stall. Forget shakes and supplements until you have your daily diet well planned. Your diet should be based on fruits, vegetables, complex carbohydrates, legumes, proteins (don’t forget vegetables), and fats (in addition to olive oil, you have avocados, nuts, salmon.).
2. Schedule Meals:
Whatever you’re doing, prepare your food ahead of time, and you’ll have a better chance of achieving your goals. It is best to prepare today’s meal the day before. We will make sure that we do not eat anything or skip meals.
3. Eat More for Fitness Life:
Eating less can hurt your performance in the gym and lower your metabolism (reducing energy consumption at rest). There is no clear criterion if it is better to eat 3 or 6 times a day here; everyone “sells their book,” but look for the frequency that is most comfortable for you and consume foods of high nutritional quality, and that is also good. Do you still think that a protein shake is the best dinner to away Fitness Life?
5. Eat Consciously:
Forget eating in front of the TV or sending WhatsApp’s. If you eat accompanied, in a quiet environment and talk, you will enjoy the food much more for fitness life. Disconnect from the daily frenzy, take your time, and enjoy the moment!
6. Basics In Building Muscles:
If you talk to any personal trainer, they will tell you certain basic elements to building muscle. First of all, you may need to increase your intake of complete proteins, although, with the Western diet, we are usually well served. In the gym, train with weights two to four times a week, depending on your previous preparation and available time. Never underestimate the importance of rest. Remember, muscle tissue grows outside of the gym when you’re giving your body time to relax and let it recover.
7. Don’t Cheat:
Do not take shortcuts to want immediate results. In each training session, push yourself beyond where you usually go. And forget about the products that “the most muscular guy in the gym” offers you.
8. Up And Down:
Wondering how to get the most out of lifting weights? Start with a standard weight in your first session. The weight increases between the second and third series by 30 or 40% more. If you can’t after 20 seconds, you’ve put too much weight on it.
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Do you like cardio exercises? If yes, you should know that when you’re building muscle, you don’t have to do large amounts of cardio. Jogging a few days a week for 20 minutes is enough.
Some people believe that supplements play a key role in muscle gain. Some have proven efficacy, such as creatine or caffeine, but focus on your daily diet before you get there.
11. Endurance Training Prepare Yourself:
When it comes to resistance training, you will need to be well hydrated and make sure you are eating properly because this training is very taxing on the body. And to increase aerobic capacity, there is nothing better than intense interval work. You will most likely end up sweating profusely and burning many calories.
12. Go Little By Little:
Yes, you want to get super muscular in 2 months. But this doesn’t work like that. Your body needs time for adaptations of all kinds to take place (muscular, circulatory…). If you start too hard, you risk injuring yourself or “burning out” before you start to see results. We recommend that you take it as a long-distance race and that it be a change of lifestyle.
13. Effort For Resistance:
To advance your resistance training, you need to make an all-out effort. It would be best if you reached muscular exhaustion. Push-ups, pull-ups, squats… If all these movements are mastered in high intensity and repetitions, the muscles will be conditioned, and the resistance will increase.
14. Fight Against Fatigue:
To reduce fatigue, you must take something to recover quickly and promote muscle synthesis after training. Technically you will have to eat a meal with a 3:1 or 4:1 ratio of carbohydrates and proteins. But a sandwich of ham and juice or rice pudding and fruit can be good options, easy to take with you and eat anywhere.
15. Strength Training Basics of Strengthening:
According to personal trainers, if you want to build strength, you have to set goals and be patient. It is important to be aware of this and follow the established plan in the early stages. When you’re in the gym, don’t get distracted. When you leave the gym, ensure you get adequate rest and keep track of your progress.