Everyone dreams to become a fit person like Lazar Angelov or Jen Selter even some people dreams to become Mr. Olympia (Phil Heath) or Ms. Olympia (Iris Kyle). The difference between dreaming about it or becoming it is the first step, this requires a lot of training, rigid diet plans, mental strenght and study (yes, study).
But for most of people, to become fit and healthier is not that hard, obviously you should follow a training and diet plan based on your goals that you want to achieve, because the workout and diet plan is going to be different.
For this purpose your workout plan should consist of both cardiovascular exercises and resistance training. Cardiovascular exercises burns a lot of calories which is essential to burn fat and weight loss. The other part of this workout plan is the resistance training , this part is important because it’s the part focused on building muscle. When you are trying to loss some weight not every loss is fat, some it is muscle, that’s why you should focus in resistance training to avoid that effect which usually happens and also will actually to help you to build muscle. The resistance plan will be mainly focus on three type of exercises:
- Core (abs and back)
- Upper body (biceps, tripces and shoulders)
- Total Body Workout
As you go along with your training, and get more advanced and comfortable, this workouts will be followed by a short cardio workout for maximum fat burning.
For this purpose, there is three main truth.
- Muscle grow with heavy lifts and low reps (8-12 reps)
- Progression is the key.
- Train to failure.
1 – Protein
Protein is the main fuel to build muscle and body recovery as it provides amino acids which helps to repair your body.
There are a lot of food sources you can add to help you achieving the protein intake that you need daily which are:
- Greek Yogurt
- Fish (Salmon)
2 – Carbohydrates
You already should heard about no carb or low carb diets, but there is different type of carbs and also diets, for instance for skinny people which are trying to build muscle their diet should be rich in carbohydrates. Bad carbs are ones based in high levels of sugar, low in fiber, low in nutrients, high in sodium, high saturated fat, high in cholesterol.
List of good carbs:
- Sweet Potatoes
- Brown Rice
- Whole Grain Breads
- Whole Grain Pitas
- Whole Grain Cereals
- Whole grain pastas
3 – Fat
Not all fats are bad, there is good fats for your body, bad fats raise your cholesterol and increase your risk for heart disease, while others lower your cholesterol, reduce risk of heart disease, and provide health benefits.
- Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
- Natural peanut butter (containing just peanuts and salt)
4 – Supplements
Supplementation market is HUGE, there is supplements pretty much for everything some promise unbeilable results, keep in mind, supplements are just supplements and are pretty much just 10% of all effort you should put into your journey and goals. The main supplements used for gym are protein powders, weight gainers, creatine, casein, multivitamin you should have a look at Pump n Inc blog to learn a bit more about everything and choose the best ones for your journey.
Add slowly healthy foods to your snacks and make habit of it, also reduced bad foods, if you want to go for a long journey and go right on this you should definitely consult a nutritionist to help you with your diet and trace the right plan.
When you sign up for a gym membership you should book a train with a trainer and ask for a workout routine plan to get it right.
This journey takes time, effort and you can’t quit easily and you are going to achieve your goals slowly.