Doing the Proper Exercises
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Workout correctly. You should work out no more than five days a week when it comes to lifting weights. This is because overtraining and injury can occur, resulting in you not seeing results.
During the first couple of weeks, focus on building strength safely. This means lifting slightly heavier weights at lower reps, and resting for about two minutes so your muscles don’t fatigue. After you’ve begun to build mass, do more intensive workouts with higher reps and lower weights to tone your muscles while still building. Rest times on lower weights should be around one minute.[3]
Don’t overtrain because you're not getting bigger quickly enough. Trying to speed up the process will make you feel too sore to want to work out. A diligent workout plan can show results of about half a pound of muscle gain a week in men, and about half a pound every two weeks in women.[4]
Cardio can be done every day, if you wish, and is very important when it comes to shedding any unwanted fat. Do cardio after you workout, not before, to ensure that your body can perform at a peak level, as cardio will tire you out.
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Follow your workout plan to shed unwanted fat and gain muscle quickly and effectively. Remember that you want to be working out larger muscle groups, spending different days focusing on different parts of your body. In addition, remember to populate your schedule with different, more advanced routines as you progress. If you want to see fast progress each week, you have to advance your routine each week.
Start by adding five pounds to the weights you lift each week. Add an extra set to your routines at the end of the week to prepare for upping the weight the next week.
If you workout your chest, triceps and shoulders on Monday and/or Thursday, focus on your back and your biceps on Tuesday and/or Friday. On Wednesday, work out your legs and add some cardio to your routine.
Find a good workout that fits your body and goals. If you want to build size and strength, vary your rep ranges depending on the workout. Start with low rep sets (5-8) with heavy weights on one day, and then lower the weight while increasing the reps (12-15) on the next day you work that muscle group.
Varying your weight and reps will keep your muscles guessing, forcing them to adapt to varied routines increasing strength.[5]
Remember that you can and should add weight to your workouts each week. So even on the lower weight days, you want to be increasing how much you lift. Increase the weight slowly over time for the best results. For dumbbells, increase the weight by one to two pounds each week. For plates, you can increase it by five pounds.
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Maintain a good cardio plan by doing some type of cardio on the weekend. Cardio can help you get energized for the start of the week.
Run a couple of miles, swim, do some bodyweight workouts, or even yoga during the weekend to help your body stay focused.
Though you might think cardio will burn your muscle and your fat from putting your body in a catabolic state, 30-45 minutes of cardio a week can actually help build muscle. Because cardio workouts increase the number of capillaries in your muscles, you can get more oxygen and other nutrients flowing through them to build mass and increase recovery time, ultimately building your body up faster.
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Do not be afraid to ask for help. Most gyms or fitness clubs have staff members that can help you build a diet and exercise plan that’s tailored to your body. A trainer can also lead you through workouts and keep you on track.
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Hire a trainer. Having a trainer aiding you will help you learn how to work efficiently and get the most from your time and efforts in the gym.
Trainers will also monitor your progress, guide you on a well-balanced diet, stay properly hydrated, and help you get proper rest and recovery.
Achieving your goals should be rewarding both mentally and physically. With hard work, a sensible and healthy diet, and proper rest, you will get the body you’ve always wanted.
