1) Focus on Mass building exercises
If your not doing it now, then start bringing out the mass building compound exercises that are most beneficial for muscle building. Exercises like :
-squats
-deadlift
-bench press
-bent over row/pull up
-military press
-dips
2) Dont over train
You dont build muscle in the gym,you build muscle when your eating and resting well. If spending more time in the gym will build more muscle then everyone will grow big in the gym.
3)Recovery
Recovery is the final step before growth. In order to for growth to occur :
a) train your ass off in the gym and break down muscle tissue
b) You need to supply what your body needs in order to repair the muscle tissue (bigger and stronger ) . You know it. Right kind of protein , carb and fat( i will go into that next time)
c) Rest. Sleep is one of the most critical forms of recovery that the body will need. Your body release
hormones like testosterone , growth hormone and IGF-1. These hormones will help in recovery and muscle
building process.
4)Dont miss your workouts
You should take your workout seriously. Missing workout is a big no no.Treat this like its your job. Will
you skip going to work? I hope not. Give your body a reason to grow.
5) Be consistent with your diet
In weight loss,cheating on their diet is the reason they don't improve their body. The same holds true for the skinny guy or gal that is looking to put on weight. In their case it is not cheating that is the problem.Being consistent with hitting their overall calorie numbers is where almost everyone fails.
I hear it all the time. "I can't put on weight and I eat a ton". In this case most of these lifters eat maybe 1 or 2 big meals a day with the rest being snacks. You need to approach your diet when growing the same way you do when you are dieting, only difference is the portion sizes are increased.
Protein should be included in each meal, complex carbs and healthy fats as well over 5-6 moderate size meals a day and you will be good to go.
6) Eat Plenty of carbs
Carbohydrates are the main source of energy the body use in our body. They are 2 kind of carbs: Simple and complex carbohydrate.
Simple carbs are fast released carbohydrate and it spike your insulin level. They are best taken as a post workout meal together with whey protein because they help drive the amino acid to aid in protein synthesis. (muscle building).
Examples of simple carbs are: sugar, white flour product (white bread ), pasta, white rice...
Complex carbs are slower released carbohydrate providing a more prolonged energy source throughout the day.
Examples of complex carbs are: brown rice, sweet potatoes, yam, whole wheat bread, oats...
7) Dont be afraid of fats
You body do need fats to function properly. Healthy fats help to increase your testosterone , reduce inflammation , repair and rebuild cells.Just be sure not to take fats pre and post workout as it slows the digestion.
Healthy fats are : Extra virgin olive oil, natural peanut butter, nuts(mixed nuts, almonds, cashew nuts, peanuts...). Fats that are higher in poly and mono unsaturated.
8) Dont worry about the scale
Your body cant put on lean muscle mass every week in a year round,so if your weight continues to increase every week, you are probably putting on too much body fat. Focus on how you look rather than what the scale tells you. You train to look good around people not weighing machine.
Stay tuned for part 2 .
Dont worry about the little things,
do what you can do.
Alex Mok
