will also aid in burning excess body fat, making them the perfect exercise to build muscle and lose fat. Train to target all muscle groups, not only will you get far better overall benefit from such a program, but you'll look far more impressive with a well balanced physique.
3. Start eating good wholesome foods that includes carbohydrate, protein and a source of good healthy fats. ( Omega 3, 6 and 9 ) Increase your daily protein intake to about one gram per pound of body weight. For bigger and stronger muscles you need the extra protein to help repair the damaged muscle tissue. You should also increase your daily intake of water to keep your muscles fully hydrated.
4. Keep a work-out diary. This is vital and yet a lot of trainers don't do it. Keep records of the amount of weight you use, number of reps and even the rest period between sets. Every time you do a work-out, put in 100% effort to improve from your previous work-out. If you don't give you muscles a reason to grow then why should they! You would be amazed just how much progress you can make just from this one tip.
5. Post Work-Out Nutrition; Neglect this and your muscle gains will be as slow as a turtle doing the 100 yard dash! You’ve just given your muscles a good pounding and now they require the proper nutrient’s and rest to repair and grow bigger and stronger for the next assault. Personally, I don’t even wait until I go home to get the recovery process started. I take my post work-out drink in a shaker to the gym with me, this way I can have it Immediately after my work-out. About an hour later I will have a solid meal high in protein along with some complex carbs and I’ am good to go for the next two to three hours.
Here’s a sample of my post work-out shake:
6. Set your muscle building goals and stick with them. Don't get distracted, stay focused. Start off easy and then increase the level of your goals for bigger and better achievements. Don’t quit once you have reached your goals. It may take some time to achieve your goals but only a couple of weeks to start losing them through lack of continued exercising.
8. Don’t diet! Change your eating habits. Diets don’t work because once you achieve your goal weight; you quit the diet and go back to the previous bad eating habits again. You have to make a concentrated effort to eliminate the unhealthy fat adding foods from your eating routine. Only when you change your daily eating regime will you lose fat and keep it off permanently.
10. The single most important factor in building muscle and losing fat is to get started on a program. Don't think about it, stop thinking and start doing! This step is often the hardest for many individuals but once they actually get started, they can achieve their goals by maintaining a long term commitment to a training program designed to build muscle and lose fat,
