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"Trainer in your pocket": Notification when it is time to eat. Follows
your daily rhythm. And questions can be answered by SMS!- How to hit the gym if you can't seem to build any real muscles!
by personaltraininghelp.net
Genes
are most likely the reason why you are thin, but if you follow these
simple pointers you should have no problem gaining a lot of muscles.
The first thing you should do is to set a realistic goal for yourself.
The goal can be to gain maybe 1-2 kg of muscle every month until you
reach your ideal weight. Now that you have a goal, here is the way to
reach it.
Focus on strength
Your main focus should be strength training. Keep away from cardio
training as that will just burn away your precious calories.
Don't train to often
Very often people who has problems gaining weight often train way to
much. What they often need is less training more rest and more food.
Three workouts pr week is sufficient. To much training is a lot worse
than to little.
Don't jump from one training program to the next
There are many efficient training programs out there, but you need to
pick one and stick with it for at least
2 months before thinking about changing. Give it some time, and be
patient.
Do short but intensive workouts
To get the most out of your time at the gym be efficient. If you have a
training partner and you waste to much time talking and fooling around,
you will not stimulate your muscles as you could. If you work out to
long the level of catabolic hormones rise and start breaking down muscle
fibers. So keep it short and intensive!
Focus on big exercises
You should do a lot of big exercises like bench press, squats, deadlift,
military press and so on. These exercises activates the most amount of
muscle groups and is the best exercises for building muscles.
Use free weights
Free weights activates more muscles than machines and is much better for
muscle growth. Machines are better for shaping than growing.
Lift heavy weights
Heavy weights activates more muscle fibers than light weights. Keep your
repetitions between 4 and 8.
Last but in no way least, get enough rest
Rest is vital for your body to repair and build bigger muscles. If you
don't get enough rest you hold back your gains big time. Try to get 9
hours of sleep every day.
Follow these simple things and you should see gains pretty fast!
Remember eating is very important to. If you don't eat more calories
than you burn every day you can't gain any real muscles no matter how
correct you train!
Training & Nutrition
TrainingAs we all know training has several positive effects. When you train you achieve a sense of wellbeing, it helps working against stress, you get fit, you can lose weight, you can gain lean muscle, its healthy and much more!
NutritionNutrition makes or breaks a training routine. If your diet does not suit your goals, success is no where within reach. Training and nutrition have to work together to make you reach your goals.