Going to the gym is never enough to achieve an overall fitness goal. To get the best out of a fitness routine and build a lean muscle mass, there specific aspects of your lifestyle that need to go over a serious makeover. Various fitness has voiced their opinion on different lifestyle changes that can help an individual achieve their fitness goals. This article has narrowed down to seven essentials you need to complement your workout plan.
Start by Eating More and Healthy
When it comes to eating, you need to eat the right food and in the right quantity. It is advisable to eat at least three meals a day to increase your calorie intake. Animal products such as eggs, milk, and meat should constitute a huge part of your diet, especially if you are looking to build your muscle mass.
Eating light food can greatly impact your ability to build muscle mass. Ensure that after every meal, you throw in an extra protein-rich snack. Other foods you can supplement to your regular diet include cheese, almond, and natural peanut butter. This will help supply the body with healthy proteins and calories.
Daily Workout plans
Having provided your body with enough energy, it’s time to develop an elaborate workout plan. Fitness experts suggest that you start with natural movements. These are usually muscle-building exercises that mirror your everyday movements. The only difference is you do them while carrying lifts. Keep in mind that your body was built to perform these tasks; hence you have a mechanical advantage when doing these lifts. Natural movements consist of;
- Deadlift, where you pick up things from the ground.
- Squats, which involves squatting to pick up something.
- Press, an action where you push something away from your body.
- Row, pulling objects towards you.
- Overhead press, lifting items over your head.
You can also engage in isolation movements. These movements are considered unnatural. Hence your body and muscles will have to master them as you continue working out.
Beginners are usually against going for intense workouts for extended periods. It is recommended to hit the weight for at least two hours every day. However, to maintain your body in top form, you can supplement your workout with yoga sessions. This will help relax your muscles after an intense workout.
However, one thing for sure is that there are yoga poses that you can use to gain muscles fast. Other experts may suggest yoga as the best choice. Some of these postures include tree pose, warrior pose, horse pose, boat pose, slide plank, upward plank, and suryanamaskar. These poses are arguably a good way of building your muscles, toning, and lengthening your body.
Protein Powder and supplements
There are various protein supplements that you can use during your workout routine. However, you need to find protein powders for beginners. Go for premium pre workout powder. With the right quantities, protein powders can be an invaluable addition to your fitness routine. Protein is one of the most important parts of your diet when you are looking to get into fitness and muscle gaining.
These nutrients help with maintaining body tissue and muscles and are also good for repairing worn-out or damaged tissues and muscles. Protein powders are usually available as capsules, bars, and shakes and contain the necessary amino acids needed for muscle growth and development. Before buying any protein powder, it is best to consult with your fitness instructor.
As a beginner, it is not advisable to go intense during your first weeks. Having enough rest in between your workouts is good for muscle gain. Make sure you do not work out for two days in a row. Limit your sessions to at least an hour with three sets for every routine. Working out for an extended period may end up destroying your muscles instead of building. Make sure you take some time off your workout routines to let the body recover.
Get enough sleep
Sleep can be considered part of rest. However, there certain habits and trends that set it apart. After a hectic day of doing chores and running errands, your body needs to rest well for you to wake up fresh for a new day. However, if you have poor sleeping habits, this could negatively impact your fitness program and even interfere with muscle gain.
With proper sleep, you can maximize tissue and muscle recovery, gain, and even proper hormonal balance.
Before committing to a program, diet, or trainer, it is best to do your research on the best practices to help with fitness and muscle gain. Do not spend too much on unnecessary fitness programs, diets, or even equipment. With discipline and determination, you can achieve your fitness goals without spending too much.