Here are 3 things that will get you on your way to success!
Let’s start here. Proper nutrition is key to muscle growth. You have to feed your body what it needs! Knowing what foods help build muscle will save you time and give you great results. Your body requires you to have 1g protein per 1kg of overall bodyweight per day and most of us fall way short. This is a major factor in muscle growth. Age and gender will be a factor in what your body requires and how much as well. When you build muscle you will burn fat, you will not “bulk up” unless your including an over-abundant or illicit supplements to your diet or are predisposed to gain a large amount of muscle and or choosing a strength training protocol and no cardiovascular emphasis. The Proper balance of Protein, Healthy Fats & Carbs are also very important.
Here are 5 simple things to keep in mind:
- Eat lean meats
- Eat lots of vegetables.
- Make your main beverage water.
- Eat less sugar and flour.
- Limit alcohol.
#2 Strength Training
Strength training is the last piece that will get you those sexy toned muscles! When I say strength training I don’t mean hitting all the stationary machines and free weights you can! I mean up the weight in your workouts as much as you can and workout 4-5 times/week! In CrossFit we often do back squats, deadlifts, front squats, etc before our workout or WOD. Go that extra 5-10# and do the same in the WOD! CrossFit is great because of it’s varying nature, so you will always be using different weight amounts and at different intervals, etc..This isn’t about big loads and huge weights. Rather, it’s about building muscle, structural stability, enhanced joint and spinal protection.
When you strength train, your muscles are broken down, and then rebuilt over the next 24-48 hours. While your body is rebuilding those muscles, it’s recruiting more calories and energy to make the process happen (generally referred to as the ‘afterburn’ effect). What this means is that your metabolism operates at a faster level even while you’re sitting on the couch after a workout.
YOU WILL NOT GET BULKY FROM PICKING UP HEAVY THINGS. You know those women bodybuilders who look really bulky? They eat, train, and take a lot of supplements specifically so they can look like that! They’ve probably been working towards that goal for years and years. You have to lift or you won’t build muscle! It’s that simple!
Being consistent in any exercise program is important, but also were talking consistency in your diet! If you constantly cheating you’re just continuing to go backwards. Try to stay the course for 20-30 day increments. Make your meals with food you enjoy and plan it out so you have variety and don’t get board. If you want the results you have to make the sacrifices!! I hear too much well it was only one cheat and no one is perfect and on and on…well I only have one thing to say…..YOU WILL ALWAYS BE ON A “DIET” THEN! Why not get to your goal and then sustain by taking the occasional cheat and don’t make these 50# goals right off the bat. Start with 10 or 15 pounds so you feel the sense of reward. Consistency in your training is exactly the same.