Are you going to the gym, but not seeing the results you want? This is a common problem for many men when they begin lifting. Your best bet is to use a personal trainer that can help you develop healthy lifting habits, but if you aren’t ready for that step, here are few suggestions to help you out in the gym.
Are you eating healthy?
No matter what your goals are, eating healthy is all part of the process. You need to maintain a balanced diet if you want to get the results you want. Start meal prepping, eat clean, and control your portion sizes. Your diet is a large part of being healthy, and looking good too.
Do you know the basics of muscle building?
You can talk to anyone about muscle building and they will be able to give you advice, now whether it is right or not is a whole different story. No matter what, you should be increasing your calorie and protein intake, so that your body has extra building blocks to get bigger. You should be training about four times a week. Make sure that you have adequate rest days. Resting is part of getting the results you want.
You need to work your full range of motion.
You can’t take shortcuts when it comes to working out. You need to make sure that you are getting the full range of motion for every workout. This will make sure that your muscles are working as hard as possible every workout.
Make sure you aren’t going too heavy.
You should be able to lift the weight consistently for 30 to 40 seconds. That is how you will be able to tell if it is the right weight for you. If you are failing after 20 seconds of lifting for example, the weight is definitely too heavy for you.
Cardio is good for you.
We all hate cardio, but it can help you in your other workouts. Cardio can help with your endurance and help keep you from getting injured. If you are only looking to get huge, make sure that you do not do too much cardio. You will need your calories for muscle building, not to be burned off by cardio. You should be jogging for 15 to 20 minutes a couple days a week.
Do you need supplements?
Sometimes supplements can play a role in helping muscle gain. You should try to take some sort of protein supplement, but there are others you should try. Creatine can help to boost strength and can help you gain more bulk muscle. Peppermint can also help you in the gym. The scent can help to alter your perception of how hard you are working, which can help you complete your workout easier.
Have you tried endurance training?
Endurance training can be very demanding for your body, but it can also be very beneficial. When you are doing endurance training, you need to make sure that you are hydrated and eating well. You should be doing a mix of cardio and weight lifting during this time.
Monitor your heart rate.
You should invest in an activity tracker of some sort. This way you will be able to keep track of your progress. You will be able to see your progress in real time and see how hard your heart is working. This can help you keep up the intensity of your workout.
Try to reduce your rest time.
This is not saying that you shouldn’t take breaks, but by taking less breaks your body will keep up the intensity that it has. Your rest time should be about half a minute long. This will help to increase your endurance. No matter what type of exercise routine you have, reducing your rest time will help you overall
Do you know how to fight fatigue?
Fatigue can be the hardest thing to deal with when it comes to exercise. You can try drinking beet juice to help fight fatigue. Beet juice can help improve your cardiovascular system. When your cardiovascular system is healthy and running well, you will see a difference in your workouts, and overall health.
Do you understand strength training basics?
You have to be patient when it comes to strength training. You will not see results overnight, but you will see results. Make sure that you stick to your plan when you are in the gym. Also make sure that you are getting enough rest when you are not in the gym.
What is your motivation?
You need to find your motivation if you are trying to get in shape. When it comes to the gym, everyone needs motivation. You need to find yours to be successful at the gym.
Focus on your form.
Proper form goes a long way in the gym. The better your form is, the more likely it is that you will see the results you want. Your form will affect whether you are working the right muscle groups or not. Proper form can also help you from injuring yourself while working out.
Change it up.
Your body can get used to your workouts, even if you are adding more reps. It is important that you change up your workout every once in a while. By changing it up you will be better able to train your body and you will see more results.
Are you burning fat?
It is important to burn fat. Often times, what will define muscles is burning fat. You should be considering your calorie intake versus the calories burned. If you can get it to where you are burning as many calories, or more, you will begin to burn away the fat that you don’t need.
The most important part of any workout regimen is staying hydrated. You should be drinking about a gallon of water a day. You will feel an obvious difference in your body and mood if you are drinking close to this much water a day.