True Muscle Trainer: Phase 3, Day 44

Still feeling the burn of those plate pushes? Use today to recover before hitting tomorrow, hard.

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There are a lot of people in the fitness community who think that if some exercise is good, more must be better. I'm here to tell you that mentality is just not the right one to have. If you're training your body to grow muscle, build strength, and increase work capacity all at once, you're going to need rest. Change happens during rest, not during work.

In Phase 3, you have four rest days per week; two are during the week, to break up your workouts, and the other two are designed to give you two consecutive days off. These can be "active rest" days of low-impact cardio, swimming, walking, hiking, or yoga. If you must go to the gym, I suggest a "bro" day of arms and abs.

You may be used to doing one or two workouts per day, but I don't think doing that sort of volume is the correct way to bring results, especially if you want to build and maintain those results in the long term.

These workouts should be intense and difficult. If you can get through them without breaking a sweat or breathing hard, you're not doing your job. Work hard when you train, and allow your muscles to do their job when they're resting.

True Muscle Nutrition Phase 3

Don't forget the nutrition plan does not change from phase to phase. This trainer is not a "cutting" trainer, nor is it a short-term fix for physique improvement. This trainer will teach you exactly how to utilize a workout, nutrition, and supplement program for life.

At each meal, you should be filling your plate with a palm-sized portion of lean protein from animal sources, a fistful of high-fiber carbs, 12-15 grams of dietary fat (about half an avocado or two tablespoons olive oil), and lots of colorful fruits and vegetables.

By using your own body as measuring tools, you'll be able to estimate the proper portion sizes without having to measure everything or worry about getting it perfect. You can always make adjustments to your meal plan as you go.

If you've been consistent throughout the first four weeks of this trainer, then you're already a step ahead of the game. Now, just keep at it!

True Muscle Supplementation

The supplement regimen for this trainer can be as simple or as complicated as you'd like. At the very least, I suggest using protein, creatine, and omega-3 fatty acids. I call those the "big three," and highly recommend them to anyone at any level.

However, if you'd like to have some extra supplementation, I also think BCAAs, beta-alanine, caffeine, and a multivitamin can also be helpful.

The best results come from the combination of training, nutrition, and supplementation. You can't expect one of those points to do all the work for you. Each of them plays a very important role in building and maintaining muscle, burning fat, and increasing your overall fitness.

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