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Want superior muscle tone that you can be proud of? But don’t want to shrink your testes, develop breasts or risk becoming impotent.
Well believe it or not there is away, the good old fashioned way of perseverance and hard work!
To gain muscle you need to have a nutritious balanced diet and you need to work out.
Simple. If you don’t feed your muscles and keep them active they will atrophy, lose mass and gradually waste away.
Ok, so you need to be realistic. If you have slight, lean frame, most likely you will never end up looking like Arnie, but that doesn’t mean you can’t bulk your body to the best of its abilities, and having it looking pretty ripped in its own right.
In order to bulk up, you need to be chowing down calories.
No, this doesn’t mean doughnuts and chips and gravy. We are talking REAL food here, food that is high in protein, complex carbs, and some good fats for good measure.
You need to be eating regular meals, about 5 times a day. Try breakfast, morning tea, lunch, post workout and dinner.
Be sensible with your quantities. “Eat breakfast like a king, lunch like a prince and dinner like a pauper”, is generally good advice, but if you are working out, you need to ensure you are feeding your body so it has the energy to keep going and the fuel it needs to build muscle.
Try eating a generous breakfast, full of protein and complex carbs. Breakfast really is the most important meal of the day, because you need to fuel up in preparation of your active day ahead.
Eat lunch and again post workout, ensuring you get that much needed protein and carb ‘kick’, but try to curb the carbs when it comes to your evening meal.
Unless you are someone who likes to go for a run after dinner, you aren’t likely to need the extra energy.
What about your workout?
Secondly you need to consider your workout routine. There is no point in eating all these extra calories unless you intend to use them whilst working out.
Balance your workout with rest days so the muscles have time to repair and regrow, but remember rest days don’t mean lie around all day and eat.
You dont need to be feeding yourself extra calories if you aren’t planning on working hard.
Your body still needs to be kept active, just rest the body parts you have been focusing on, and go for a walk or a swim. Don’t dismiss cardio.
Often, when we plan to bulk up, we are advised to avoid cardio because it will burn off our much needed glycogen (energy) we have stored for building muscle.
What we need to think about here is what kind of cardio we are doing and how long we are doing it for?
Sprinting is a fantastic way of not only reducing unwanted fat, but also building and preserving muscle tone. Try to incorporate 20 minutes of sprints into your routine, 3-4 times p/w.
When it comes to weights, you don’t need to strain yourself but the reality is if you dont stress your muscles past their comfort zones then they are not going to grow.
Try working yourself at 80% or your one-rep max for a rep count of 10-12.
It is possible to gain muscle without steroids, but like all good things in life it requires discipline and hard work.
Eat nutritious and balanced meals often, and have a regular balanced workout schedule that works on increasing strength, and you are on track to achieving a toned body you can be proud of!