1. Set Realistic Goals
goals you can reach and comply to meet them! Gaining or losing is a matter of knowledge and attitude rather than just goal setting.
2. Train Hard, Not Long.
Train hard, not long. Studies have indicated training in the least amount of time yields accelerated results.
3. Utilize Other Training Methods.
training methods other than conventional pyramiding, straight sets or even the reverse pyramid. Alter your training regimen and energy (
nutrition) intake to avoid or overcome plateaus!
4. Maintain A Positive Calorie Intake.
For gaining lean body mass (LBM) maintain a positive calorie intake. Depending on your metabolism eat 4-6 small frequent meals a day to feed your muscles when they are in demand of nutrition during training and after - for the recuperation phase of when "muscle building" actually takes place. For losing weight (body fat) maintain a negative calorie intake. The same rule applies: Depending on your metabolism eat small frequent meals daily. Consuming low calorie food on a regular schedule keeps the body's basal metabolic rate (BMR) elevated because it must release energy to digest food. So do not skip meals and eat on a regular basis!
5. Eat Your Food & Take Your Supplements!
Consume a protein meal one hour before exercise. Ingest simple carbohydrates 20-30 minutes after your wor
kout. Eat a
carbohydrate meal an hour to an hour an a half after your workout. Supplementation is a way of supplying the body with important
nutrients without additional calories. Do not dip your fat intake too low!
Fat is necessary for making muscular gains and maintaining body functions.
6. Drink Plenty Of Water Between Meals.
Drink 2-4 liters (a half to one gallon) of pure water daily. Water assists in accelerated results from better transportation of important nutrients in the body making the body operate more efficiently. Water stimulates the body's fat metabolism. So drink plenty of water to burn fat!
7. Get Plenty Of Sleep.
Get plenty of sleep at night and do not train in excess of three days in a row or five days per week. You train to stimulate and rest to grow. Muscular growth takes place outside the gym, which leaves 23 hours to undo the progress made in the gym. Rest to
recuperate, rejuvenate and supercompensate!
8. Maintaining Proper Exercise Form.
Maintaining proper exercise form involves little risk of injury and emphasizes specific body parts being worked to stimulate muscular growth. Count your repetitions but remember to feel the muscle through proper exercise form. It's not how much weight you can lift but how well you manipulate your muscles under your control to move the weight under continuous tension to stimulate muscular growth. Train hard, but smart.
9. Maintain A Training Log.
Maintain a training log of your progress. A training log or journal is a blueprint to your successes or failures through trial and error. It is a game plan to your success. It gives you ideas from workout to workout: when to adjust your weight, change exercises, sets, reps, what to do, what not to do, how to do it - for continued results!
10. Cycle Your Training For Continued Results.
Cycle your training for continued results. Cycle training is essentially cycling your training intensity and consists of changing the rep range, changing the order of exercises, changing the amount of weight, changing exercise intensity by utilizing training techniques and changing rest days by taking an extra day off for rest or vice versa.