Monday, June 15, 2015

Small Changes equal BIG Results !

Eating right, working out, looking and feeling better are all amazing results of fitness. You can now increase your muscle building abilities by combining the proper nutrition, with programming of exercise and rest/recovery.You need to create a habit which leads to a routine that continue to drive the daily effort and progress.
There are no shortcuts or "special tricks" when it comes to building strength and muscle. The effort you put forth is the effort that creates the product with dedication and consistency. Long-term goals look just like mountains and seem huge from the bottom looking up but if you create little steps along the way your climb will be so much easier to handle!
Create small habits like the ones found below and work on reaching and tackling each one in steps to create a foundation of muscle building and strength.
-Eat MORE protein! Most people don’t consume nearly enough protein to support muscle growth. You must focus on getting more high-quality whole food protein sources from animals and plants. In order to eat enough, cook at least 3 different sources a week! I do chicken breast, ground lean turkey and turkey cutlets. Not to mention the 5 x18 packs of eggs I consume each week. Ensuring you have the right food on hand makes it easier to consume.
-Snack better with higher quality snacks. You need to keep wood on the fire and keeping food in your belly helps to rebuild and boost your metabolism, Keep a stash of healthy snacks in your desk, workout bag, or in your car. That could be jerky, nuts, seeds, coconut chips or high-quality protein bars. Single serving packets of coconut oil and almond butter can be a life saver in a pinch. Being prepared is the number one key to success !
-Get your 8-9 hours of sleep each night. You cannot repair and grow muscle tissue without it, it doesn’t matter how well you train or eat. Create a nighttime routine to turn off electronics at least 45 minutes before bed time and set an alarm when you need to be winding down. Most people get around 6 hours of sleep per night. I know that might feel adequate, but trust me, it’s not. Within a few nights, you will see this for yourself. More sleep =more muscle growth.
-Support your digestion. You are going to be eating more food than you are used to. Your digestive system will be working harder and secreting more digestive fluids to break down the extra food.You might consider supplementing hydrochloric acid (HCL) and digestive enzymes to reduce the burden on the digestive system. Probiotics are a great way to support the digestive system as it adapts to the extra volume of food.
-Reduce added stress in your life.When you are trying to build muscle and get strong, stress reduction is critical.Stress hinders your fat loss efforts by increasing your cortisol levels. Try to combat stress with an outdoor walk or bike ride, You can also start the day with a workout so that it's one LESS thing you need to cram into your day and it's done with without having to put the effort in to think.
-Befriend your carbs !To get big and stronger, you’re going to need more carbohydrates to shuttle nutrients to those working muscles. So, have some quality carbohydrates at each meal. Some great examples include sweet potatoes, oats, yams, squash, rice or rice cereal. You can also have a piece of fruit with your protein rich snacks to get in some extra calories.This will really bump up your calorie intake, boosting muscle growth and recovery.
-LEARN TO FOOD PREP !One day per week, set aside time to make a favorite meal in a larger portion than normal. Eat your fill, then use the extra servings for lunch or dinner the next day.
You’ll be able to cook more meals at once as you get comfortable handling larger quantities of food. In just a few weeks, you should be able to prepare most of your weekly meals all at once, and with minimal fuss.
With these tips you can see how if you try to do them all at once it will become overwhelming ! But if you decide to pick one and work on that for a little then add in a new habit they will start to work with each other ! Quality nutrition combined with a smart training program and recovery are guaranteed to result in muscle gains. However, the key to maintaining that progress over a long period of time is staying consistent, dedicated, and being patient with the process.

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