Getting in the right shape can be quite challenging depending on your current condition. Also, this area is more complex than some people might think. Therefore, if you are facing a lack of results, you might be making some mistakes you are not even aware of.
It can be frustrating when someone is spending a lot of time in the gym while the results are not satisfying. The key is to determine the right training plan and diet. Also, there are various supplements that can help, and you can read more about them if you click here.
Going to the gym without a clear plan can only lead to a lack of results and possible injuries. Also, you cannot expect any improvements if you keep eating in fast-food restaurants. Here are some tips that will help you build muscles much faster.
Increase the Weight
The simple explanation why this is very effective is that it will put more force on the muscles and motivate increased growth. However, supervision is necessary if you don’t have enough experience since training all the time while testing your limits can lead to injuries.
The best approach is to start by slightly increasing the weight and do that progressively. For example, if you can lift 80 kg on a bench press, try with 85 kg next time. After that, you should repeat sessions with that weight until you are able to control it and make more repetitions.
With the right frequency and proper nutrition, you will be able to reach a much higher limit over time. For example, you might be able to go from 80 kg to 100 kg in around two months. However, this is all individual, and it is crucial to pay attention to don’t get injured.
Select the Right Weekly Plan
If you want to grow bigger arms, going to the gym every day and forcing the dumbbells and bench presses all the time won’t lead to better results. The reason for that is that you are not allowing your muscles to have a proper rest.
A much better solution is flexibility where you will work on a different part of your body on different days. When it comes to biceps and other muscles in the arms, it would be enough if you train them three times a week.
On the other side, there is also a chance for the training to become less efficient if you are skipping certain exercises. The best option is to consult with the instructor so you can get the best plan according to your body.
Eat More Protein
It is a well-known fact that protein is essential for building muscles. If you want to secure the best effects from proper protein intake, you will need more than 2 grams per kilogram of your body weight per day. Therefore, you will need around 200 grams if you have 90 kg. In that matter, you should learn more about the best sources of this nutrient.
Some of the best options that should be on your menu every day are red meat, tuna, chicken, cheese, eggs, salmon, and more. Still, it can be quite challenging to secure the right amount while not taking a lot of carbs and fat at the same time.
That is the main reason why supplements are so important. For example, whey can be a much better alternative since you can secure the right amount of protein and not worry about taking too much of other nutrients that you don’t need.
Improve Your Diet
Simply taking a lot of protein won’t be enough if you don’t pay attention to other nutrients. For example, you should add a lot of fruits and vegetables to your diet since there are essential vitamins and other substances that will keep your body in a much better condition, and help muscles to use that protein and start building up.
Also, it is very important to determine when you will eat carbs and in what amount. Carbs are essential because they are providing energy to your body, but they can also cause more weight if you don’t pay attention. The best solution is to eat healthy carbs after intense sessions. Another important element is to limit your diet only to healthy fats and remove omega-6 acids from it.
Furthermore, the key is to change your habits. If you enjoy snacks and sweets all the time, keep in mind that it might be the main reason why there is a lack of results. Eating a lot of sugar will cause your body to create more fat. Also, it can affect your hormones and lower the amount of testosterone in your body.
Keeping your testosterone high is another crucial thing. The male hormone is essential for more energy and muscle growth. Therefore, avoid products that can lower the amount of this hormone, and focus on food like eggs, fish, and vegetables that can lead to the higher amount.
Growing muscles cannot be done overnight. It requires patience, determination, and the right plan. The moment when you can see the first results depends on your condition, nutrition plan, and many other factors. Some people might manage to build their muscles in a couple of months, while there are those that will have to work hard for more than a year.
As you can see, the fundamentals are not so difficult to understand. However, it can be challenging to follow the rules all the time. Still, that is the only way to secure faster progress. In that matter, focus on choosing the right frequency and intensity of your sessions, and be sure to have the right nutrition plan that will provide your body with enough protein and other nutrients that are essential in building muscles, but also keeping bones healthy, preventing injuries, and more.,
There is a lot of room for mistakes if you don’t have enough experience, and that is the main reason to always consult with experts in this area before you start with intense sessions.