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True Muscle Trainer: Phase 1, Day 3

You've just spent two tough days in the gym. Give your body a rest today before hitting it hard again tomorrow.

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There are a lot of people in the fitness community who think 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, then you're going to need rest. Change happens during rest, not during work.

In Phase 1, one day of full rest is mandatory. The other two can be "active rest" days of low-impact cardio, swimming, walking, hiking, or yoga. If you must go to the gym, then 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, then you're not doing your job. Work hard when you train, and then allow your muscles to do their job when they're resting.

True Muscle Nutrition

I want to make a note about nutrition here, because the nutrition plan for this trainer is a little unique. 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. That means the nutrition plan does not change in each phase.

That means your nutrition plan is built entirely on the basics and gives you the freedom to create your own nutrition plan. Here's the basic plan: At each meal, your plate should include a palm-sized portion of lean protein from animal sources, a fistful of high-fiber carbs, 12-15 grams of dietary fat (about 1/2 an avocado or 2 tbsp 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.

Because there is nothing extreme about this meal plan, you won't see extreme results in a short amount of time. Instead, you'll see consistent progress that will steadily take you to your ultimate goal.

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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