Maximizing Your Weight Gain With My Top Ten Tips
As you strive to gain weight and add good looking muscle to your body
, keep these ten tips in mind.
1. Get a good night's sleep. Ages ago, Franco Colombu used to say that one hour of sleep before midnight was worth two hours of sleep after midnight. Basically, you should get to sleep early and get a good night's rest.
2. I suggest you spend about 30 minutes a day relaxing in a quiet place; visualizing what you want your new body to look like. All great athletes' have used visualization and the power of their mind to fuel self-discipline, motivation, and expectations. You can too! Plus, the short period of relaxation will add to your recovery time.
3.Eat a clean diet of complex carbohydrates and quality protein. Do not worry too much about fats; as they will take care of themselves if you focus on good complex carbs and protein.
4.While you are at it, do as the MyPryamid.gov suggests; eat a rainbow of fruits and vegetables every day. Do not be too concerned about getting 5 servings of this or that, rather you should just make it a habit of having an apple, an orange, some raisins, a carrot, and well, you get the idea. On a side note - I would suggest not getting too hung up on the numbers such as having 20% of this or 32 servings of that, instead, just focus on clean eating.
5.Drink lots of fluids because you really should keep your body hydrated. Mayo Clinic states that we lose about 10 to 11 cups of water a day through urine, bowel movements, sweating, etc. Therefore, you need to drink at least that amount to replenish what you lose. Again, I am not into keeping track of what I eat and drink per se. So, I suggest having a cup of fluid per waking hour. That is not too hard. And all that good fluid will help cleanse your body and clear your skin - not bad. By the way, I said "fluid," not water. All fluids count, but for our purposes sodas, alcohol, and coffee do not - so put that 6-pack away.
6.You should rest about 48 hours to 72 hours between workouts for individual body parts. Exercises tear your muscles down and to train before your body has the opportunity to repair itself, would be devastating over the long run. And consider this, if you work chest, shoulders, and triceps one day. Well, the next day when you do back and biceps; you will indirectly hit your shoulders. You body is wholly interconnected. Every day you hit the gym, you will directly or indirectly hit most of your body. You need to rest.
7.Limit the number of exercises that you do. Dorian Yates used to say that all you needed was one "kill shot" with one bullet to the heart versus shooting something 12 times. His point being all you need is one, all out set to exhaust a muscle and move on. Well, in line with that, most beginners - I think - would benefit from doing no more than 2 exercises per major body part and one exercise per smaller muscle group. I think the value of hitting the chest group from 8 different ways is unnecessary for someone looking to add 20lbs of good looking muscle to the body.
8.Further along that thought, I think the best set and repetition scheme would be a 15, 12, 8, and 6 repetition, pyramid cadence for the first exercise; followed by a 12, 10, and 8 for the second exercise. For smaller muscle groups like biceps, I would think one exercise for 3 sets of 10 to 15 repetitions would be fine.
9.There is no need to reinvent the wheel. Somewhere, there is saying that there is nothing new under the sun. I suppose that is true for gaining weight as anything else. The only caveat is that we are all different and whatever you do, it should be adapted to meet your needs.
10.Further along that thought, we will not all become Schwarzenegger, Scott, Coleman, or whoever else is the current king of the bodybuilding mountain. A part of being successful is setting your standards, expectations, and goals high. Yet, a key to smart goal setting is just that smart - specific, measurable, attainable, realistic, and timely. So, is your goal of adding 50 pounds of lean, USDA Prime cut meat to your body "smart?"
I hope these ten tips help. Or at the very least, give you food for thought.
by: Jack Kim
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