Sometimes we want to see results faster and faster, leading us to perform miracle diets, invest a lot of money in supplements, etc.
Before trying any of these methods, we leave you seven keys to keep in mind to see results faster.
ALL THE LIES (and TRUTHS) about PROTEIN SHAKES
Don’t define too soon
If you start the defining stage too early, you will most likely spoil part of the progress because it is possible that the pressure of following a restrictive diet for a long time makes you tired and quit very soon.
Instead, it is best to do a longer, more controlled volume stage where gain less fat and more muscle. Even so, if you decide to stop the volume sooner than you should, it is best to make your diet more flexible, that is, to have the freedom to choose the foods that you like the most.
rest properly
Avoid fatigue at all costs because it will not help you at all neither to improve your physical form nor to improve your strength gain. Tiredness can be an indicator of insomnia, of atoo aggressive caloric deficit, from training with too high an intensity or volume or from continuous exposure to stressful situations.
To avoid fatigue, we will have to evaluate these four points and try to solve them if we consider that any of them fails.
Eat enough protein
Not consuming enough protein is a fairly common mistake. This can mean that in the definition stage you cannot define and that in the volume stage fail to hypertrophy your muscles.
This is partly because protein has a very high satiating effect, and at the end of the day, this often translates into lower caloric intake, so protein intake is very important in the definition stage, but also in the volume stagesince without them it would be impossible to increase our muscle mass.
With it we regenerate our muscles after training. A quantity of 1.5-2 g/kg/day would be more than enough.
Don’t neglect micronutrients
Micronutrients (minerals and vitamins) are also a very important part when it comes to progress because many of them are involved in metabolism.
They help us prevent cell damage and oxidative stress, helping us preserve a good health and avoid fatigue.
Do not work all muscle groups equally
Working all muscle groups equally is a huge mistake. There are several types of muscle fibers and each one needs a different stimulus to grow.
For certain muscles such as the back, we must give it more intensity and more volume than the biceps.
In addition, each muscle has different proportions of these fiber types, and the ranges of movement that the muscles are capable of performing are also different. factors to consider when structuring our training.
Make small changes to your routine
It is not necessary for you to change something if it is already working for you, what you should do is look for weak points in the training that already works for you and that you can improve by making small changes such as adding or eliminating a series, modifying the number of repetitions or substituting an exercise for one that may work better for you.
Heats up
Proper heating can seem like a waste of time at first impression, but it’s just the opposite. It can help prepare your muscles for the workout ahead, making you less prone to injury and allowing you to move higher loads than you would if you didn’t warm up.
What’s more, getting injured is possibly the factor that will make you lose the most progressso it is essential to avoid it.
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