Do you know what the top bodybuilders and most successful entrepreneurs have in common? A fixed goal.
Bodybuilding is like life—you can waste time by performing whichever exercise that piques your interest at the moment, or you can work in a systematic way towards realizing your goals.
If a vague notion of fitness is main reason for going to the gym, then that is all you will get. However, if you’re looking to increase your muscle mass and definition, you will have to do a little groundwork. It doesn’t matter if you are new to weight training or have been doing it for years. You need to set definite goals in order to add lean muscle mass; read on to find out how.
1) Define your primary goal.
If you want to achieve your goals, you need to set them on different levels; also, remember to review and change them as the need arises.
Setting overall goals is the first step. Whether you want to add lean muscle mass, lose that beer belly, or just look good in your beach shorts, write it down. Once you’ve jotted down your overall goal, you need to quantify it. Basically, you need to write down the number of pounds or inches that you want to gain or lose.
Now chalk out a time frame within which you aim to achieve this goal. Be realistic when writing your goals; unrealistic goals are difficult to achieve and will only serve to disappoint you.
2) Writing down secondary goals.
Once your primary goal has been defined, you have to lay down secondary goals that will help you achieve the primary goal. This can be divided into the two most essential elements that will enable you to add lean muscle mass—nutrition and exercise.
3) Nutrition.
When you want to add lean muscle mass, your dietary goals are paramount. Suppose you eat foods that are high in saturated fats, processed, or full of sugar, you definitely won’t be able to add on lean muscle mass and will only end up with extra body fat.
In addition, it will make it harder for you to counteract the effects of an improper diet through your workout. You may choose to take supplements, but you still need to set dietary goals that will help you maximize muscle mass while minimizing body fat.
You need to follow a diet plan that is loaded with high quality proteins, natural carbs, and a small amounts of healthy fats if you want to add lean muscle mass.
It’s a good idea to supplement your nutrition with whey protein, meal replacement shakes or bars, creatine, multivitamins, and essential fatty acids. Proper nutrition and supplementation are essential as they allow you to maximize your ability to add lean muscle mass as you work out.
4) Exercise.
It is important to set defined goals in the gym that allow you to work towards your main goal and add lean muscle mass. Here too, it is important to be realistic. Push your body hard, but at the same time, make sure that it can recover.
It only takes a couple of workouts to realize what you can and cannot achieve. After that, prepare a systematic plan that allows you to continuously progress in terms of weights, reps, and sets.
Keep track of the weight that you lift and the number of sets and reps for every exercise that you perform in a training diary. This allows you to monitor whether you are on the path to achieving your goals as you add lean muscle mass.
Just set the proper goals and work towards achieving them, and you will be surprised at how quickly you can add lean muscle mass.
Bodybuilding is like life—you can waste time by performing whichever exercise that piques your interest at the moment, or you can work in a systematic way towards realizing your goals.
If a vague notion of fitness is main reason for going to the gym, then that is all you will get. However, if you’re looking to increase your muscle mass and definition, you will have to do a little groundwork. It doesn’t matter if you are new to weight training or have been doing it for years. You need to set definite goals in order to add lean muscle mass; read on to find out how.
1) Define your primary goal.
If you want to achieve your goals, you need to set them on different levels; also, remember to review and change them as the need arises.
Setting overall goals is the first step. Whether you want to add lean muscle mass, lose that beer belly, or just look good in your beach shorts, write it down. Once you’ve jotted down your overall goal, you need to quantify it. Basically, you need to write down the number of pounds or inches that you want to gain or lose.
Now chalk out a time frame within which you aim to achieve this goal. Be realistic when writing your goals; unrealistic goals are difficult to achieve and will only serve to disappoint you.
2) Writing down secondary goals.
Once your primary goal has been defined, you have to lay down secondary goals that will help you achieve the primary goal. This can be divided into the two most essential elements that will enable you to add lean muscle mass—nutrition and exercise.
3) Nutrition.
When you want to add lean muscle mass, your dietary goals are paramount. Suppose you eat foods that are high in saturated fats, processed, or full of sugar, you definitely won’t be able to add on lean muscle mass and will only end up with extra body fat.
In addition, it will make it harder for you to counteract the effects of an improper diet through your workout. You may choose to take supplements, but you still need to set dietary goals that will help you maximize muscle mass while minimizing body fat.
You need to follow a diet plan that is loaded with high quality proteins, natural carbs, and a small amounts of healthy fats if you want to add lean muscle mass.
It’s a good idea to supplement your nutrition with whey protein, meal replacement shakes or bars, creatine, multivitamins, and essential fatty acids. Proper nutrition and supplementation are essential as they allow you to maximize your ability to add lean muscle mass as you work out.
4) Exercise.
It is important to set defined goals in the gym that allow you to work towards your main goal and add lean muscle mass. Here too, it is important to be realistic. Push your body hard, but at the same time, make sure that it can recover.
It only takes a couple of workouts to realize what you can and cannot achieve. After that, prepare a systematic plan that allows you to continuously progress in terms of weights, reps, and sets.
Keep track of the weight that you lift and the number of sets and reps for every exercise that you perform in a training diary. This allows you to monitor whether you are on the path to achieving your goals as you add lean muscle mass.
Just set the proper goals and work towards achieving them, and you will be surprised at how quickly you can add lean muscle mass.