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You're off to a good start and you've got a goal - to build more muscle.
Firstly, let's cover off the hard and fast rules of muscle building to get rid of common misconceptions and set expectations early;
Now that we're on the same page, here are our four simple steps to building muscle.
Your diet is the single most important factor when it comes to your health and body composition. There are two main diet goals for building muscle;
A good place for beginners to start is to track your current diet with a food journal to help you understand and control your food intake.
Now that your diet is in check, exercise is your tool to prompt the body to build more muscle. The most effective way to build muscle is with weight training and we recommend starting out with a reputable program designed for beginners. Most beginner routines propose training 2-3 times per week, with low repetition sets of compound exercises and adding weight each week as you get stronger.
You’re eating right and training like a beast, now it’s time for the third part of the equation - rest and recovery. If you neglect this component you won’t make the gains you could have and you put yourself at risk of burning out.
Change happens slowly and incrementally and it can be difficult to miss. Capture your progress using the Fitstream health and fitness journal to stay motivated and see just how far you’ve come.
We believe in tracking metrics that really matter and reflect how your body is actually changing. With Fitstream you can record body measurements, take before and after photos, and write journal entries to document those personal experiments and discover just what works for you.
Fellow Fitness Questers, forgive me for I have sinned. We had a pretty wicked ice storm come through and I used it as an excuse to not exercise, even though I have the means to do it all from the comfort of my own home. Ok, Back on the horse I go.
Warm Up: 10 Squatbenders, 20 rowers, 10 pullups, 20...
Day 1: 1800 calories a day (A month of maintenance calories to start slow)
2.5lb off this week.
Slow and steady I guess but a tad disappointed
I am so excited to be sore tomorrow morning!!!! Hardest workout yet and I feel freaking amazing!!!!!!!!!!!
It's my least favorite day of the week again; arm day. Wish me luck!
Going to the beach tomorrow (I live in Florida) it's 75+ degrees. I didn't have a bikini that fit so I went out and bought one. Now I'm regretting it because I'm disgusted when I look at myself :(
Going to let my Saturdays be diagnostic da you for APFT, hoping to eventually hit that 300 this year.
59/77 push-ups in 2 minutes
59/82 sit-ups in 2 minutes
2 mile: stupid cold outside, so I treadmilled it. 14:40/13:18.
Lost mass 1kg :(