Whether you’re entering from a more cardio-based level or have never stepped foot in a gym before, the world of weight-lifting can seem extremely daunting.
We’ve put together some simple, effective tips that will help you begin to train correctly and #RULEYOURGOALS.
Eat Right. And Often!
Whether you’re looking to build a lean, toned physique or pile on muscle mass, you need a sufficient amount of energy in order to help your muscles heal and grow. It’s important to monitor your weight and, if you find you’re not gaining as many kilos as you’d like, you need to start eating more.
Your diet should consist of a mix of protein (lean meats, leafy greens, protein shakes), complex carbohydrates (sweet potatoes, rice, oats) and healthy fats (avocado, salmon, peanut butter).
Try not to consume any extra calories from simple-carbohydrate foods such as chocolate, as the sugar content is too high and your body will detect these as ‘chemicals’ rather than good nutrients to digest for energy and may cause more body fat gains than muscle gains.
Don’t Forget Cardio
Nobody likes it. But it’s important! In order to give your muscles some definition, you need to keep your muscle-to-fat ratio high and keep off any unwanted fat. So whether it be running, cycling or swimming, don’t skip cardio!
Choose the Right Supplements
Taking the time to research which supplements you need to help you achieve your goals is a good idea, as you’re unlikely to need all of hundreds that are on offer. However, here are some that you should consider taking to get the most out of your training sessions:
A good pre-workout formula will help you to overcome fatigue, and train harder and longer. Depending on your ultimate goal, there are a few different ones to choose from but for gaining muscle, we’d recommend Anabolic Hyper Gainz. Designed to support the acceleration of muscle size and strength, Hyper Gainz is perfect for turbo-charging your strength training programme.
Another great pre-workout supplement is Creatine Monohydrate. Containing 100% pure creatine, the most extensively researched and scientifically proven ingredient on the market, Creatine Monohydrate is ideal for anyone aiming to develop muscle size and strength.
After smashing a hard gym session, you’re going to need something to help your muscles recover and grow. This is where Whey Protein comes in. Consisting of a long chain of amino acids, their purpose in your body is to basically replenish and build you muscles after they’ve been torn.
Good form when lifting is vital for preventing injury and for building muscle. Don’t be scared or embarrassed to use a lighter weight to practice your form until you get it right – it’s better to lift lighter correctly than to lift heavier weights incorrectly and not be able to control it. It’s worth asking a trainer at your gym to check out your form, and for any tips on how to improve it if necessary.
Perform Compound Lifts
Compound lifts, such as deadlifts, bench presses and squats, utilise multiple muscles simultaneously, and will help you to gain strength and power quickly. Whether you’re wanting to gain size, or sculpt out a leaner physique, compound moves will increase your overall workout efficiency.
Sleep More, Train Less
The importance of rest and sleep is often underestimated, with many people thinking that the more they train the stronger they will get. However, that logic isn’t quite correct. Training too often and not getting a decent amount of sleep each night can inhibit your success in getting stronger and fitter, and can also mean that you’re not mentally prepared for your next session.
Working out tears your muscles, forcing them to repair and grow back bigger and stronger. Growth hormones are a massive contributor to this process, and growth hormone secretion occurs during sleep. Of course, you still need to train hard and eat well, but don’t forget catch those zzz’s!