Not Achieving Results at the Gym? Find Out Why, and How You Can

by Tony D. Martinez

Strength, flexibility, a low BMI, ripped muscles, and a terrific body, what more could a beginner body builder ask for? How about some real answers about achieving it? Most gyms don’t want you to know the real secrets. They don’t even want their trainers to know the real secrets.

If you knew what top bodybuilders do to get into real shape and have a fabulous body, both gyms and trainers would be out of business. What’s the top-secret formula to building a competition winning body? If you knew that, would you need a trainer? Probably not. You could probably do it yourself, perhaps with someone to spot you or train with you.

There are three things to being a successful bodybuilder. They are:

1. If you diet and do situps endlessly, you won’t get buff. You can, however, do several things to stoke your internal metabolism. You can’t just cut calories and fat.

2. Lifting weights and doing cardiovascular exercise is good, but it’s not enough. Do it right the first time, and don’t break your back (or the bank) in the process.

3. Why having a trainer is optional, but having a spotter is not. What equipment do you really need?

Let’s Focus on Secret Number One

You can cut calories and fat, and you can work out everyday until the cows come home (or you drop from exhaustion), but this isn’t going to give you the body you want, ripped, lean and sexy. You have to do it right. This means that you need to follow a regular schedule and utilize several components that will get you in shape and help you stay that way.

Your body needs five things to effectively lose weight. It needs cardiovascular and weight training exercise (BOTH), it needs the right foods, it needs water, and it needs rest.

Your body needs, absolutely needs, two to six litres of fresh purified water with nothing added to keep it running optimally. Two litres is sufficient if you are petite and don’t work out. The trick to knowing how much is enough is taking your body weight in ounces of water. This means if you weigh 200 pounds and you work out, you should be drinking 200 ounces of water.

Water keeps the lactic acid from building up in your muscles and ruining your program and it keeps the metabolism running on high. Dehydration can actually cause your body to gain weight. So don’t skimp, and avoid sugary, chemically fortified, or caffeinated beverages which can dehydrate you quicker than you can drink it.

The optimal eating plan should include a diet that is high in fibre and nutrient dense foods. Make sure it includes plenty of calories for your training level and body size as well as plenty of omega three fatty acids, vitamins, minerals, fruits, vegetables, lean meats, and whole grains. Avoid processed foods as much as possible. Feed your body the best and it will reward you with excellent health.

REST! This is an often-overlooked component of a successful exercise program. You need eight hours or better of sleep every single day. In addition, you should take a break at least one day a week for your workouts. We can talk about optimal workout plans later, but for now, remember to get enough sleep and take at least a day a week off of your cardiovascular exercise and two days a week off of your weight training program. And remember, above all, to sleep. Sleep isn’t just important for good health; it will actually help you progress in your program because it releases hormones that tell your muscles to repair and rebuild themselves.

Your exercise program should include both cardiovascular and weight training to achieve the best results. Again, make sure you take at least one day a week off from exercising. If you work out every day, not only is it possible that you won’t lose weight, but you definitely won’t bulk up on muscle. Therefore, make sure your plan includes having at least one day off a week. In addition, rest different parts of your body by training different muscles on different days of the week. Opt to weight train four to five days a week, for optimal results. Do your cardiovascular exercise after you’ve done your weight session, so that your muscles are fully fatigued. Above all, keep it regular and consistent. A good exercise program, above all, is going to take commitment.

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