3 Keys To Maximize Your Muscle Mass

1. Proper Nutrition

Yes, eating more is obviously necessary, but don’t overlook the quality of your food. Without optimal amounts of vitamins, minerals, essential fats, amino acids, and all the goodies that our cells require, those extra calories only provide “cheap gas”, and our bodies work harder to process it. They are “empty calories”. You must get sufficient quantities of the proper raw materials. If you need extra calories, skip the breads and sugary drinks, and instead consume more whole, natural foods, like fruits, vegetables, nuts, seeds, fish and meats.

2. Train With Intensity

Even with all the right nutrients, our bodies need a stimulus to grow. Resistance training gives our muscles, bones and connective tissue a reason to adapt. For hypertrophy (muscle size), try to fatigue your muscles with a minimum number of repetitions without sacrificing safety and form. This will stimulate fast-twitch muscle fibers, which have the most potential to grow larger.  Emphasize full body, compound exercises  over isolation exercises, and lift heavy!

3. Limit stress

Curb your stress to prevent your body from breaking down. Sufficient recovery time is key (5-8 days for each muscle group). The best way to do this by training only 1 or 2 body parts per workout, taking 3-6 days to complete the whole body. Rest each muscle fully (2-3 minutes) between sets – you should be able to pull as much weight on your final set as you did on your first. Most importantly, we need adequate rest at night to restore our internal clock. Ideally, retire and wake in syncronization with the sun’s rhythm, aiming for 8-9 hours of sleep. In addition, limit stimulants, mental worries, and physical over-exertion. Meditation, deep breathing and yoga all have a calming effect that counteract the corrosive nature of excess stress.

Vancouver Personal Trainer Greg Smith- Kalev Training in Yaletown
w: http://www.KalevTraining.com
t: 604-518-4691
e: Kalev@KalevTraining.com
b: www.rippedmansecrets.com