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Gaining Muscle-and Losing Weight for Beginners

Gaining Muscle-and Losing Weight for Beginners . This ebook is weight lose related . This ebook help you to lose weight

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Gaining Muscle-and Losing Weight for Beginners

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  1. instructables Gaining Muscle and Losing Weight for Beginners by ArashB8 The initial step to going down this physical and so during this time frame would be a smart time to mental struggle is making sure that the title’s goal is follow this guide. something that you really want. With this in mind know that you must be dedicated in following this SAFETY CONCERNS: Make sure you have a spotter Instructable strictly. You must also have a great deal when lifting free weights. A spotter is someone that of self-control in making sure you eat the proper foods makes sure you do not hurt yourself when you are necessary to produce the results you want. Another lifting weights. A spotter also helps you when you are necessary skill is you must be willing to give 110% of working out whether it is motivational or simply lifting your effort in the gym and make sure you are the the weights when your muscles get fatigued. Free hardest working individual. Lastly Have patience the weights are weights not attached to a machine or that Roman Empire was not built in a day and your results do not have safety measures for that exercise. Some will not be either. examples of free weights are bench, squat, or dumbbell triceps extension. Some of these exercises If you want to feel confident about yourself then this will be later discussed in developing a workout plan guide is for you. The guide is directed towards males section and there are tutorials online on how to do but females can also follow this plan. When you go these exercises correctly. Make sure you or someone through the tough process of losing weight and else in your household knows how to cook food putting on muscle you learn life lessons. One of these correctly. The last precaution is make sure you lessons include knowing that any progress is left on stretch and warm up before going into your workouts. you to make, no one is going to lift those weights for you. It’s the lessons learned through the journey that The first item needed is a gym membership at a local will make you a better individual and make you feel gym. The more comfortable about yourself that makes this second Item are necessary cooking equipment like guide worth reading. pots and pans. Optional items can be gym equipment or agenda to write down your workouts and eating I recommend carrying the task out when you know habits. If you follow this guide strictly then you will be you will be able to visually see progress in 3-4 months as a able to take about 10 hours from your week for a new beginner. change in lifestyle. Most people have flexible time during the summer or months of May through August, Gaining Muscle and Losing Weight for Beginners: Page 1

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  3. Step 1: Diet The first and most important step to accomplish is allowed one cheat meal every week, because it establishing your diet. Your diet should consist of would be overbearing to constantly eat healthy every lean proteins, Vegetables, and complex single day. To stay sane one cheat meal could carbohydrates. Lean proteins consists of fish, red consist of hamburgers and fries for lunch. An meats, and chicken. Preferred Vegetables to be example of a healthy meal on your plate would consumed would be broccoli, mixed or mostly green consist of 4/8 Broccoli, 2/8 Grilled chicken, and 2/8 Vegetables. Complex carbohydrates consist of brown rice. oatmeal, brown rice, sweet potatoes or beans. This step must be followed strictly day by day. You are Gaining Muscle and Losing Weight for Beginners: Page 3

  4. Step 2: Water Drink a lot of water. Stay away from all sugary drinks and move towards making your only beverage water. Your goal is to drink a gallon a day to make sure your body is properly hydrated. If possible purchase a gallon of water and track yourself by making sure the gallon of water is finished by the end of the day. Gaining Muscle and Losing Weight for Beginners: Page 4

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  6. Step 3: Develop a Workout Plan Develop a workout plan and since you are a beginner (biceps/triceps), Thursday-shoulders/traps, and you do not have to worry about cutting or bulking Friday-back. Another workout could be all muscle workout plans. Cutting would imply that you wanted groups Monday, Tuesday rest day, Wednesday all to lose weight while bulking meant you wanted to muscle groups, Thursday rest day, and Friday all gain size, preferably muscle. As a beginner however muscle groups. Make sure you stay consistent for it is easier for your body to cut fat and gain muscle. some time with your workout plan before switching it Logically the best way to quickly put on muscle is to up, as I said before change takes patience. I do exercises that require more muscle groups recommend using one of my basic workout plans as a working together. The more muscle groups working basis and you can change it depending on your together the more strenuous it is on your body which preference. Just make sure you are working out each makes the exercise rewarding. The top 4 exercises body part at least once every week. I also you should always incorporate in your workout plans recommend looking online for different types of is the barbell bench, squat, deadlift, and military exercises to do for each muscle group. A sample press. These exercises should be placed in the Monday workout from the first workout plan would be beginning of your workouts and smaller muscle group 4x10 squats, 3x10 lunges, 3x8 hip thrusts, 3x12 leg exercises should be placed at the end, like bicep curls, and 3x10 leg raises to strengthen the core. A concentration curls. sample Monday workout from the second workout plan would be 5x5 squats, 5x5 bench, 3x10 lateral There are multiple ways to set up your workout plan. pull downs, 3x12 rope triceps pull down, and 3x12 1 strategy is having a different muscle group focus alternating bicep curls. every day during the weekdays. For example Monday-Legs, Tuesday-Chest, Wednesday-Arms Gaining Muscle and Losing Weight for Beginners: Page 6

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  9. Step 4: Lifting Knowledge I want to identify what for example 3x10 means. The of sets and reps making it visually easier to first number indicates the number of sets to be understand the workout plan for an exercise. For performed on the exercise. The second number after more detailed information just look on the internet for the x indicates the number of repetitions (reps) to be tutorials or explanations on lifting. performed on each set. Sets are how many times you will perform an exercise. The x combines the number Step 5: Start and Record Your Progress After you have properly planned out how the next the amount of weight you are able to lift, and how you couple of months will be, begin eating healthier and look. Take photos on how you look to visually see working out consistently. Launch as soon as you your progress and how your body is reacting towards know you are fully prepared to succeed and have a it. Record the amount of weight you are able to lift to main plan of action. During the process record your see if you are getting stronger and that your muscles progress because this will help motivate you to keep are developing. Record your weight to physically going. Recording your progress allows you to see know that you are losing or gaining weight. Use all 3 how much you have achieved and also how much of these techniques to track your total progress. further you need to keep going to attain your goal. I recommend recording the progress of your weight, Gaining Muscle and Losing Weight for Beginners: Page 9

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  11. Step 6: Constantly Challenge Yourself This step is a mental step and you should be for the most amount of repetitions on an exercise. Do constantly asking yourself, Can I Do More? It is not run away from being uncomfortable. The most important to challenge yourself because there would growth will come from being in the uncomfortable be no progress without it. In every workout you zone. Constantly push your limits at the gym and should be pushing yourself to do the most you can never settle. do. For example push yourself to do the most weight Gaining Muscle and Losing Weight for Beginners: Page 11

  12. Step 7: Last Step Be happy with the body you have worked so hard to accomplishments to go to waste by eating junk food achieve, but never be satisfied. Meaning that you after your 3-4 months of strict eating. Lastly develop should always push yourself to do better and new fitness goals you want to achieve and pursue challenge yourself to accomplish even higher goals. them! Do not stop after 3-4 months of working hard to develop the body you desired. Do not allow these Gaining Muscle and Losing Weight for Beginners: Page 12

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