5 Fitness Moves For A Lean Body That Could Last Forever
Do you want to bulk up? If you are experiencing difficulty gaining weight, all you need to do is increase the weight you lift and eat more food. To gain a shredded and strong physique, you need clarity of purpose in order to achieve your lean muscle mass goal.
From the food you eat, to the length and frequency and the types of lean body exercise you do, it all impacts your ability to get lean and bulk up muscles.
So if your goal is to bulk up, and look shredded, then this article is for you. Follow me as I share with you 5 fitness workouts that will help you build that lean body quickly and with lasting results.
1. Start Your Day With Breakfast
No matter how busy you may be, always make time out to eat a very nutritious breakfast every morning as studies show that eating breakfast helps increase your metabolic rate throughout the day. So make sure that your breakfast contains all the necessary vitamins and nutrients that your body requires.
Avoid highly refined carbohydrate breakfast. Instead eat a breakfast that is high in protein and fiber, as it will give you a feeling of fullness and help prevent blood sugar spikes.
Opt for a vegetarian omelet or granola with cinnamon and mixed nuts instead of sugary cereals and pastries. Eat within an hour of waking up to make you full, as the longer you wait, the greater the chances of you making unhealthy food choices.
A study published in a medical journal revealed that women who consumed a substantial breakfast, such as eggs and bread instead of a breakfast bar, lost more weight after 12 weeks than those whose largest meal was at dinner time. Their hunger hormones, ghrelin and insulin were also shown to have reduced.
According to reports from the National Weight Control Registry, about 80% of those who lost weight and successfully kept off 30 pounds said that they were able to achieve and maintain their weight loss by eating breakfast every day. The report further revealed that those who ate in the morning had lower blood pressure, lower cholesterol and a reduced risk of cardiovascular disease and premature death.
2. Have Timely Meals
We all need a specific amount of energy daily and this needs to be distributed throughout the day. Foods such as starch, lipids and protein give us energy.
Eating regularly all through the day, gives the body the energy and nutrients it requires to perform at its optimal level. Anytime you feel a 3 PM energy crash, it is probably your body informing you it’s time for a snack .
Not eating enough throughout the day makes it difficult for your body to meet its required energy and nutritional needs. When this happens, your body
makes up for it by demanding food at odd times, often leading you to eat more than necessary.
Consistently timing your meal with your body’s requirements also helps with digestion. Also, eating too much and too fast can strain your guts. At the same time, constant snacking makes it difficult for your stomach to take a break. This period of rest is necessary to activate the migrating motor complex (MMC), a process that helps sweep out undigested meals and helps prevent bloating.
Research has proved that those who consume their lunch after 3 PM find it more difficult to lose weight than those who eat their meals earlier.
Another research also stated that those who eat between the hours of 6 AM and 7 PM experienced more weight loss than those who ate at any time of the day.
To achieve a lean, shredded body and improve your overall health, follow this simple meal routine:
6 AM: Wake up
7-8 AM: Breakfast
10 to 10:30 AM: Morning Snack
12 to 1 PM: Lunch
3 to 4 PM: Afternoon Snack
7 to 8 PM: Dinner
10 PM: Bedtime
3. Have Healthy Snacks When You Are Hungry
As much as this is good advice, many of us don’t practise it. We ignore our body, eating only out of boredom, time or social pressure. And all these are bad eating habits.
Don’t wait to the point of starvation before eating. Make sure to always have a healthy snack with you at all times whether you are working or on-the-go. That way, you can eat as soon as you feel hunger pangs.
Stop eating once you feel full. Most times, we eat beyond the point of normalcy as a result of an unsatisfied hunger, the savory nature of the food or we are simply distracted. Unfortunately, this often results in bloating and discomfort.
Eat slowly and take breaks during a meal. Pay attention to your body. Sometimes a 5-minute break is all it takes for you to realize that you are full. And if weight loss is your goal, imbibe this eating habit.
4. Depend Less On Your Weighing Scale
For most people, regular use of the scale leads to successful weight loss. But for some others, the reverse is the case, it often leaves them feeling discouraged and frustrated.
As much as regular weighing helps maintain a healthy weight, sometimes it can lead to insecurities with very stressful and unpleasant outcomes.
There are times when we work out harder, but the numbers on the scale don’t drop as quickly as expected. And sometimes this can define how we feel about ourselves, dictating our mood and feelings of self-worth, and unfortunately, this is a constant fight for many of us.
However, to accurately measure your progress, focus on your body composition, and your body fat percentage. This is more useful than just the numbers on the scale.
5. Set Your Workout Plan
One of the best decisions you can make for your health is to design and implement a bodybuilding workout plan.
Regular workouts have many health advantages, it reduces the chances of developing serious sickness, enhances balance and coordination, helps reduce weight and also improves one’s quality of sleep and self-confidence.
But to achieve these, the following factors need to be put into consideration when planning your workout routine.
Firstly, consider why you want to get fit. Are you training for an event such as a triathlon or something else. Setting a clear and specific goal helps you track your progress and stay motivated.
Secondly, set up a healthy workout routine. Aim for 150-minutes of moderate aerobics per week, 75-minutes of intense exercise, or you can do a combination of both.
It is recommended you break these into 7 daily sessions. And if weight loss and maintenance is your goal, aim for at least 300-minutes per week. You can also do this for optimal health.
It’s worth noting that small but frequent physical activities throughout the day is better than nothing.
In a week, make sure you do at least two strength training exercises that will engage all your major muscle groups. Do one set of each workout with weights heavy enough that you reach failure after 12-15 reps.
For beginners, take it easy on yourself. Seek the help of a physician or exercise trainer if you need assistance with building a fitness plan.
If you are the busy-type, incorporate light physical activities into your daily schedule. Plan your workouts like you would do with any other appointment.
Walk instead of driving during lunch break at the office, walk on a treadmill or ride a stationary bike while watching TV or reading a book. This way you are better able to keep fit.
Engage in various cross-training physical activities, such as swimming, walking, biking, hiking, and so on. This is not only interesting, but also prevents you from sustaining injury to a single muscle or joint.
You can also try HIIT which is high-intensity interval training to challenge yourself.
Take intentional breaks in between your exercise so that your body can recover and recuperate properly.
Lastly, write down your goals, this helps you stay on track and focused.
Finally, be patient. This is the most important virtue for any successful exercise plan. Instead of chasing after perfection, focus on making lasting changes one step at a time.
As you progress you will realize that there’s more that can be achieved.
Remember to improve your health and build muscle mass, you should prioritise exercising and making adjustments to your diets as you progress.
