Things to Keep in Mind when Wanting to Build Muscle

It’s very important to understand that muscle build up is the most important part of building fitness and strength in your body. However the road to fitness is littered with mis-information, stress and several problems. You will be exposed to several articles and books each professing a different attitude and differing view point about muscle build up. You need to find your way out of this maze and so follow these tips collected from the best personal trainers in Sydney. You might be wondering who the best personal trainer in Sydney is, keep on reading… all will be revealed!

Continue doing 4 strength training sessions per week
It’s very important to follow the correct consistency and duration of exercise for achieving best muscle growth. Doing too less of exercise will not help muscles grow and over exercising will strain your muscles.

Expert boot camp instructors in Sydney say that 4 exercise sessions per week is ideal when it comes to building muscle power. If you do too less exercise then muscle growth might not happen while doing a lot of hard core strength training will cause muscle strain and will cause a hiatus in your fitness goals. Dan Clay and Dangerously Fit say’s that 4 strength training sessions per week is ideal for your muscle growth goals.

Eat a lot of protein
You will have to eat a lot of protein if you really want to pump up your muscles. Amino acids are the building blocks of all kinds of cells in the body including muscle cells. Protein should ideally form a major component of your diet so make sure you include a lot of lean protein in your diet like fish, tuna, egg white, soya, pulses and lean chicken. Nuts and yoghurt should also be an important part of your diet. For more guidance you can ask your Sydney personal trainer for diet advice.

Get enough sleep
You have to understand that muscle growth can only happen in a healthy body and a healthy body should have adequate rest. Ensure that you put in at least 8 hours of every sleep every night so that muscles are regenerated and revived. Anyway you cannot continue pumping iron in the gym with a tired and listless body. Exercise requires a lot of psychological participation and that’s only possible if you take adequate rest.

Stay stress free
Stress is the number one enemy of all health goals including muscle gain. In fact stress produces hormones like cortisol which promote fat deposition and stop muscles from growing. You need to practice breathing exercises, practice yoga and make an attempt to keep negative thoughts away if you want to gain muscle power.

Stay away from toxins
Stay away from alcohol, fries food and high sugar items in order to maintain a focus towards muscle gain. Don’t consume toxins that slow down your metabolic rate and inhibit your bodily functions. Personal trainers Sydney said that the secret to muscle growth is a dedicated graduated exercise routine with enough rest, positive thoughts and good discipline. Follow these tips and get yourself brawnier! So trust what your trainer says so you don’t have to wonder how to build muscle fast.

10 Workout Tips From Chris Evans’ Personal Trainer

chris evansThere are a lot of articles on how to build a chiseled and ripped body like Chris Evans Captain America but very few of those articles lay it out like below.

I recently came across an article from Chris Evans’ personal trainer himself and here is what he had to say about the process to build a lean and muscular body:

1) Make sure you’re eating at least 1 gram of protein per pound of bodyweight.

2) Weight train 3-4 times per week no more no less. This is the recommended training program. 

3) Eat 6 servings of fruits and veggies per day.

4) Do at least an hour of cardio per day.

5) Sleep at least 8 hours per day.

6) Focus on mobility work as well as lifting.

7) Train for performance, not looks.

8) Make sure you do cardio since Chris Evans needed to do a lot of cardio in the movie.

9) Don’t eat too much estrogen since they boost estrogen levels.

10) Be safe and have fun.

Dan Clay’s Health Tips

Dan ClayExercise: When you reduce your intake of food and go on a fruit-vegetable diet, your energy levels come down, and because of this your physical activities decrease. It is important to note that there is a body mechanism that conserves enough energy when you reduce the intake of calories, which in turn reduces your metabolism rate to a significant level. Food is never plentiful for humans, hence your body develops a strategy and responds to fluctuations. Physical exercise helps keep these fluctuations under control and helps you lose weight effectively. Apart from this, physical exercise increases your appetite. This in turn increases your metabolism rate. But note that, eating junk will not do any good. Worse, it will only hamper your health and all your hard work becomes a waste.

Final Word: Following a proper diet plan is very important to lead a healthy life, of course; but it is of no use if you don’t exercise. If eating clean and healthy foods provide you with all the essential nutrients that your body requires, physical exercise keeps you fit and helps burn that extra fat. Proper diet along with physical exercise goes a long way.

You can find out more about Dan Clay and his Dangerously Fit Bootcamp by checking out his website.