Skip to main content

10 Personal Trainer & Fitness Tips to Help You Build Muscle

So, you’ve been hitting the gym for a few weeks now, but still aren’t seeing any results.
This is common issue experienced by plenty of people who have the drive, determination, and will, but still have trouble reaching their fitness goals. The best solution to this problem is to work with an experienced personal trainer to help you figure out what you’re doing wrong and how you can improve your fitness routine.
However, not everyone likes the idea of working with a personal trainer. So, for those who’d rather achieve their goals on their own, we’ve spoken to a few fitness experts, and put together this helpful list of 10 training tips to help you burn fat, enhance endurance, and build muscle.

Make Sure You Understand How to Build Muscle
Ask any personal trainer and they’ll tell you that there are a certain muscle-building basics that everyone should know. For starters, you’re going to need to increase your caloric and protein intake, which will give your body the building blocks it needs to build muscle.
Then, when you’re at the gym, you need to focus on your form and weight train at least three or four times per week.
Lastly, you need to understand that tissue growth happens while you’re not at the gym. Therefore, it’s important to give yourself time to rest and relax after your workouts so that your muscles can grow.

Always Eat with a Purpose
When trying to build muscle mass, everything you eat needs to have a substantial nutritional value to it. In other words, the food you eat always need to serve some sort of nutritional purpose to help fuel your workouts and help your body build muscle.

Do Meal Prep
According to this site transformedpersonaltraining.com, meal prep is one of the best ways to help you accomplish your fitness goals.
Preparing your meals in advance helps prevent the urge to skip meals or eat unhealthy foods, since everything is already prepared for you. We recommend taking a few hours once a week and preparing all your food for the next 7 days to come.

Make Sure You’re Eating Properly
Regardless of what your fitness goals are, the most important factor in achieving those goals is eating properly.
Since the food you eat is what will fuel your workouts, without proper nutrition and eating healthy foods, you’re not likely to reach your goals.
So, with that in mind, it’s vital to maintain a healthy diet consisting of complex carbs, complete proteins, healthy fats, as well as a variety of fruits and vegetables.

Eat More Often
Although most of us were taught that eating three meals per day is healthy, if you’re trying to lose weight or build muscle, you’re likely not eating often enough.
Most fitness trainers will advise you to eat about 5 times per day, or roughly every three hours, to help stimulate and boost your metabolism. A good rule of thumb is to break up your meals into two smaller, mini-meals, eaten between three larger, basic meals.
Then, since activity levels usually decrease as the day goes on, it’s best to decrease the amount you eat as the day comes to an end.

Be Mindful of Portion Size
Since you’re going to be eating more often, it’s also important to pay attention to portion size to avoid over-eating.
A good rule of thumb is to make sure that meat servings are no larger than the palm of your hand, and for starchy foods such as pastas, no larger than your fist.
Another good tip is to use smaller plates, bowls, and cups, since people generally serve themselves more food when they use larger dishes.
Read more on estimating portion size here.

Don’t Overdo the Weight
When trying to build more muscle, people often think that lifting more weight is better. However, studies show that time and tension, as opposed to weight alone, causes muscle tissue to grow.
Therefore, we recommend that you use a weight that has you failing on your reps after 30 to 40 seconds. So, if you’re muscles are failing you at only 15 or 20 seconds into a workout, the weight you’re using is too much for your body.

Focus on Your Form
Never take shortcuts when working out. Poor form not only decreases the effectiveness of your workout, but you’re also more likely to injure yourself.
Therefore, it’s best to aim for a full range of motion during your exercises. This causes your muscles to do more work per movement, and results in breaking down more tissue by the time you’re through with the exercise.

Be Smart About Supplements
Most trainers agree that supplements can play a huge role in boosting muscle growth. So, with that in mind, it’s important to understand which supplements are used for which purposes.
If you’re trying to build muscle, you’re likely already taking a protein supplement. However, studies have shown that taking creatine is one of the most effect size and strength building supplements on the market.
You might also want to try using peppermint, which alters a person’s perception as to how hard they’re working out. This makes your workouts seems less strenuous and easier to complete.

Be Wary of Cardio
If you’re trying to get bigger, you should probably slow down on your cardio workouts. This type of workout causes your body to burn too many calories, which are needed for building muscle.
Of course, that doesn’t mean you need to avoid cardio completely. But, instead of running every day of the week, it’s best to aim for light jobs every second or third day. 

Comments

Popular posts from this blog

Three Hours City Tour At Ensenada, Mexico

A THREE HOURS CITY TOUR when we embarked in Mexico on the second morning.   My sister booked the three hours city tour in Ensenada, Mexico, a van came to pick us up from the port.  Ensenada is the border of Mexico and it reminds me of Hatyai, a border town too between Malaysia and Thailand.  We were taken to a shopping area where we must haggle for the goods.  LOL.. Yes, something common in my own country... Anyway, we did not buy anything for ourselves... just a wooden handmade truck for my grandson which cost $8usd.   Nothing much to shout about on this three hours excursion, I was so sleepy on the way back to the ship that I dozed off and only awaken when we were driven through the town.  All in all, I just wanted to step onto Mexican soil and I would give this a miss if I were to go on this Mexico cruise again.  LOL... At the open area shopping walking towards the Blowhole... This is La Bufadora Blowhole, an amazing natural marine geyser that is capable of shooting water over 60 fe

Exploring The Sea Cruise Royal Caribbean

CRUISING ALONG.... Once we deposited our bags in our cabins, we had our buffet meal at the Hammerjack restaurant and exactly at 4pm, we heard a loud Horn signal...  ITS TIME TO SAIL ALONG THE PACIFIC OCEAN! And while the ship started to sail, we humans started to walk and explore.... to familarize ourselves inside the ship....  Elevators on each side of the ship....  Making my mark....  On another side....  We walked along to check out our food outlets... This Promenade Cafe  had became our regular joint .... We like to sit there enjoying our hot drinks and desserts... Free flow of food day and night.... Passing through the bars to the casino... The casino will open only when the ship is in international waters...  At one of the jackpot machines... I wonder if they are real?? But they are only $1 bundles... Then we went up to the highest floor.... The swimming deck.... Taken against the sun.... Nice sunset in the evening.... The Happy Trio!

First Day In The Royal Caribbean Cruise To Mexico

ROW ROW ROW YOUR BOAT.... gently down the sea....  Royal Caribbean, it is my second time following this giant vessel, the first time was from Singapore to Phuket, that was a very nice cruise.  So when my son mentioned that he found a good deal online, this time to Mexico, I agreed without hesitation.  Let's Go! A three nights stay with food and lodging only cost around $250 per person with at least one senior in per room.  Meals were either buffet style or fine dining, we can choose and cafes were opened 24 hours for us to rest and relax.  How not to resist... LOL...  And so here we are... just one week after landing in US, I was on the sea....  Looks small from afar...  It was a giant vessel with at least 14 floors.... On the way to embarking after Custom Clearance...  Our room for the next three nights....  Small and cosy.... And adjoining to my son's family room through a door...  The one with balcony cost a bit more...  A short briefing about safety after we checked in....