The best training program in the world is absolutely worthless without the will to execute it properly, consistently, and with intensity. Training three days per week for about an hour each time?
Not sure how to design a muscle-building program to make the most of your sessions? Tired of HIIT workouts and circuits that make you sweat, but aren’t changing the way you look? You’ve come to the right place, my friend. This article is divided into the following three sections:
This article will provide you with a foundational understanding of some of the components of a training program, so that you can start designing your own, but it can’t cover all there is to know about muscle-building training. To learn more about the principles of muscle growth (hypertrophy), check out these articles:
If you’re ready to learn how to design a kickass three-day program, read on.
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Those who are flexible in thought, will inevitably succeed. As a teenager with a restrictive eating disorder, I used to love and hate the winter holidays: I enjoyed the joyful atmosphere and – most of all – the gifts, but I was also terrified of eating too much and not exercising enough. Sound familiar?
In my years of coaching, I’ve helped my clients overcome their own holiday anxiety. With this article, I’m going to give you three methods that can help you do the same:
Each method is devised to suit one of three of the more common scenarios I’ve come across so far: 1. You work super hard on your fitness goals for months and swear to yourself you won’t stray even once over the winter holidays. However, if you happen to eat a single unplanned mince pie, all hell breaks loose: you panic, think, “Fuck it,” and find yourself losing control over food more often than you’d like to until January. 2. On the other hand, maybe you’re too afraid to eat anything “unplanned”. As a result, you maintain your physique… but you’re also watching your friends and family drinking wine and eating dessert, wondering why you can’t sit back and relax like everybody else. 3. Maybe you don’t quite experience either of the extremes I’ve just described, but you’ve never had a holiday where you felt confident that you were doing your best to both enjoy the celebrations and continue making progress towards your fitness goals. I lived Scenario 2 for at least six winters before I realised that it doesn’t have to be this way. You can eat a mince pie or two without overdoing it every single day. You can maintain your physique without restricting your diet to three “healthy” foods all the time. Finally, you can strike the balance between staying on track and enjoying a slice of Panettone. Read on to find the method that can work best for you. What’s the two things they tell you are healthiest to eat? Chicken and fish. You know what you should do? Combine them, eat a penguin. Working out your calorie and protein targets is relatively easy. Any free online calculator can do that for you.
Actually hitting those targets? Not so much. That’s where this article comes in, covering four ways to hit your calorie and protein targets every day, without fail. Two of these strategies will apply to you if you have the time to pre-track your food. The last two will have you covered if you need to track on the fly. Therefore, whichever your experience, you’ll find something of value in this article and, most importantly, you’ll be able to apply it to your own circumstances straight away. Let’s dig in. I want people to realize bodybuilders are athletes. We have a very meticulous philosophy on how we are able to gain muscle and lose fat simultaneously. Useful Links: A Comprehensive Guide to Your First Cut Bulking is the process of building new muscle mass through a combination of training and nutrition. It’s empowering and rewarding, but it can be daunting if you’ve never done it before.
In order to arm you with the knowledge you need to approach a bulking, or muscle-building, phase successfully, this article is going to address the following questions:
To make the most of a bulking phase, I recommend you start with this article and run a Kickstart Phase. When you’re done, come back to this bulking guide and keep reading. It’s time to put some muscle on. Every project is an opportunity to learn, to figure out problems and challenges, to invent and reinvent. So, you’re on board with the idea of tracking your calories and macros to gain muscle and lose fat.
You read my “Macros 101” article and learnt how to set your nutritional targets. You started tracking and saw some good results. But then, a few weeks in, you think you’ve hit a plateau. And now you’re wondering, “Do I need to change anything?” To be honest with you, tweaking a client’s macros or calories is usually my last port of call. Often, a much more effective solution is to review your approach to tracking. After all, you haven’t been doing it for that long, so you may have yet to master some tips and tricks to make this system truly work for you. In this article, I’m going to share five tracking hacks that always help my clients overcome their first plateau. If you’re ready to master tracking, keep reading. |
Nikias TomasielloWelcome to my blog. I’m an online fitness coach with a passion for bodybuilding, fantasy, and bread. Want to work with me? Check out my services!Archives
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