How To Make Easy Gym Progress & Build Muscle! Natural Body Transformation Guide | Fitness / Workout – Welcome to the Dipbar Fitness Center. Here we provide various information about healthy living from fitness, choosing healthy foods to healthy lifestyles. The key to understanding this article is how to build muscle in category Exercise. Happy reading or watching the video.
Title: How To Make Easy Gym Progress & Build Muscle! Natural Body Transformation Guide | Fitness / Workout | Dipbar Update
Link: How To Make Easy Gym Progress & Build Muscle! Natural Body Transformation Guide | Fitness / Workout | Dipbar Update
How To Make Easy Gym Progress & Build Muscle! Natural Body Transformation Guide | Fitness / Workout | Dipbar Update
A beginner’s guide / tutorial to make easy gym progress for building muscle, so people can transform their body in a natural way working out.
Do you struggle to make progress in the gym, even though you are training hard, and you eat well?
I’ve struggled for years with the same problem. After doing a lot of research, I’ve found an easy way to make progress which everyone can do, without spending 5 days a week in the gym, and eating rice with chicken all day long.
The first step is to get a workout plan. You could pick one from the internet, or make one yourself.
The key is to not pick one that is the toughest, but one that you enjoy, and can sustain in the long term. It’s better to have an easy workout, so you can sustain to keep going to the gym, than a hard workout that u can only handle for a few months.
Incorporate a few compound exercises. These are exercises that work multiple muscles at the same time, like the bench press, and the dead lift.
Try to hit every body part at least 2 times a week. I recommend doing full body 3 times a week, or a push/pull split 4 times a week. The reason it’s so important to work your body parts more often than 1 time a week, is because of something called “muscle protein synthesis”. After your workout, your muscles have protein synthesis for 36 to 48 hours, with a peak after 24 hours. This basically means that during this time, your muscles use nutrition and grow. So if you work every body part only once a week, there are a lot of hours that your muscles are not growing. If you hit a muscle 3 times a week; every other day, it basically grows almost all week! Just make sure you leave at least 48 hours rest before hitting the same muscle again. For this reason, it’s for example better to do 1 exercise for chest 3 times a week, instead of doing 3 chest exercises in a row for 1 time a week. You also have full power for each exercise this way, instead of being fatigue after the first exercise, while you still need to do more for that body part.
Make sure to stick to the same workout plan for a longer period of time, to be able to make progress. After 10 to 12 weeks you can switch up some exercises, to avoid hitting a plateau.
One of the most important things to do to make progress in the gym, is called “progressive overload”; write down or type up, every set you are doing. The next time you work out, look at the sets from your previous gym session, and make progress on that. This could be done by adding 1 or 2 reps, or by adding a little bit of weight. By making small progress every week, your body will become stronger. So don’t go to failure with your sets, but make progress on this way.
In order for your muscles to grow, besides enough protein, it is even more important to have a surplus of calories. If you don’t want to calculate and weight everything out, there’s an easier way for doing this: First, make a standard food schedule, which you eat every week without big changes. Then, weigh yourself. After training for a week, weigh yourself again. Did you gain weight? Good, keep going. Did you gain 0 weight? Up your calories by eating a bit more food. Keep doing this, so your muscles keep growing every week, and you can keep making strength progress in the gym.
Your body will adapt to the amount of calories you’re taking in, and because you’re muscles are growing, your maintenance calories will grow as well, so you need to up your calories once in a few weeks gradually.
If you have a hard time eating enough calories, you can add calories very easy by drinking oils, like coconut or olive oil, by for example adding it to a shake. These oils are healthy, safe and easy to drink for extra calories. Don’t waste too much money on supplements. They can be used as an addition to get in more protein or calories, out of ease, but are not necessary at all. Just make sure your standard daily eating routine, is decent.
What you are doing, is called a “bulking phase”, in which you gain muscle and strength. Besides that, you will obviously also gain a bit of fat. Try to make the fat gain slow, by creating a not too big surplus. Don’t gain too much weight each week, so you can bulk for a longer period of time.
After you have bulked a few months, and you are happy with the progress in strength and size you’ve made, and you find yourself becoming too fat, it’s time to cut down. Cutting down is losing the fat you’ve gained, without losing too much muscle. This can be achieved by a caloric deficit.
A caloric deficit can be achieved when you lower the amount of calories you take in, or by upping your maintenance level, for example by adding cardio. After you’ve cut down, the muscles you’ve gained during your bulking phase will be revealed, so you will look more muscular. Now you can repeat the process, or maintain your body for a while, to show it off during summer for example.
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