First of all, a few restrictions, which are more for the fat reducing part than the gaining muscle part. Decrease the chances of gaining unwanted fat by consuming carbohydrates more on weight training days than other days.
Have yourself a well-balanced diet containing, high-quality proteins, healthy fats and carbohydrates. First of all, go get yourself enrolled in a gym and follow the instructions of the trainer.
Professionals can work-out 4-5 times a week, but it is not necessary that you should be, and can, do the same.
Please go for fresh fruits rather than processed ones because you won’t get as much fiber and they are sweetened.
Have at least 5-6 meals a day, it keeps replenishing your energy, speeds up the muscle repair and recovery. Go for at least 10 kinds of exercise daily, with 8 to 12 repetitions each, but repetitions and sets are not a scale to measure the muscle mass.
Lift heavy weights (with the trainer around you and with the proper instructions) to the point of exhaustion.
Whereas if you try lifting weights you are no where near capable of doing, you’ll just have a sprained muscle. Water just doesn’t wash away the toxins from our body but also, if you have more water than the body needs, you’ll feel fitter and healthier.
Good sources of proteins are Fish, lean meats, skinless chicken low fat dairy products like curd, soy, etc.
It starts the metabolism, at a slow pace, without which you will feel hungry and as a result eat more, then gain fat.
It’s no use to your body if you go around lifting weights that do no suit you and get injured while doing so.
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