What Every Guy Must Know To Stay Fit

By: StyleRug Editorial

Have you been grinding out hard work in the gym, but are yet to get the results of your liking? So many guys end up in the gym with no idea what they are going to do, so, I’ve put across some basic body-building mantras that every guy should know of. And with a little patience, persistence, and training-by-the-rules, you’ll be well on your way to living large!

TIME WHAT YOU EAT,WHEN YOU EAT
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The time you eat can have a major effect on your body composition, in addition to what and how much you eat. Supplying your body with an abundance of calories when you’re just lying around on the couch does no good. Working out and then fueling your body with the right nutrients will do the trick. That’s why there is so much emphasis on POST-WORKOUT MEAL and PRE-WORKOUT MEAL. We still have a lot to learn about nutrient timing. So, it’s hard to give a universal prescription.

If you are looking at losing some fat percentage, your pre-workout meal should be light and not loaded with carbohydrates. A good example of this is a cup of green tea with a slice of whole wheat bread or a cup of yogurt. But if you are a hard gainer, your pre-workout meal must include a banana milkshake with skim milk. Understand the fact that goals vary, from person to person!

TRAIN BIG
Hate doing squats? Maybe that’s a sign that you should give them the highest training priority! Training your weaknesses can make a huge difference to your physique. Heading to the gym to lift just for the sake of lifting won’t get you anywhere close to fitness. Your body works as a unit.S o, drop the isolation exercises and train it like one. The more muscle (or joints) that works during any given exercise, the better.

BIG MOVES ARE ESPECIALLY IMPORTANT
Think about the last time you did a workout. Did you really give it your best? Many people hit the gym and just go through the motions. They may spend more time taking selfies, texting, or finding the right music than actually lifting! You can’t expect great results if you don’t concentrate on your workout.The next time you have a date with the iron, dial it in and focus! Feel your muscles squeezing at the top of each rep. Extra focus can increase your intensity and mean the difference between mediocre and superior results.

EAT CARBS
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When it comes to building quality mass, quality food is the key. A good portion of that quality food should come in the form of carbohydrates. Great carb sources that are inexpensive include potatoes, brown rice, oatmeal, and pasta.

Fruits are also excellent sources of carbs because of their antioxidant content and overall nutrient content. Don’t feel guilty eating them!Most experts agree that muscles need carbs in order to grow. If you’ve been trying to bulk up with a “low-carb” diet, maybe it’s time to switch your game plan.

SLEEP IS THE REAL RECOVERY
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Recovery is one of the most underrated elements of gaining quality lean muscle mass. If you aren’t sleeping enough at night, you rob your body of the primary time it uses to repair muscle damage so you can hit the gym feeling stronger than you did before. When you’re going big and tossing around heavier weight, recovery is what’s going to give you the gains you need.Actors bulking for major film roles are often ordered by their trainers to sleep at least 10 hours per night! A fatigued body will never be a strong one. “Real progress lies in the recovery stage—not the actual time in the gym.”

LOVE YOUR JOURNEY AND ADD VARIETY
“While running a marathon, you wouldn’t focus on the finish line. You’d focus on what’s immediately ahead of you. Focus on doing everything you are capable of in the now, and the future will take care of itself. “There’s no need to rush. Know that muscle-building takes a lot of time, and it’s your long-term passion that will ultimately see it through. Be patient and have fun!It’s important to add variety to your routine. If you continue to do the same things over and over again, your body can prepare itself for the workouts and you won’t get as much out of your training. To keep your body guessing, add even small changes to the movements to your workout.For instance, do a wide-grip pull-down one session and a reverse-grip pull-up the next time.

Play around with different lunge variations or even different push-up hand positions. Little changes can quickly add up and contribute to faster results.

DON’T CUT THE FATS OFF COMPLETELY
Some people also shun dietary fat because they’re afraid eating fat will make them fatter. This isn’t always the case. People who are building muscle need fat to reach their necessary calorie-intake levels. There are healthy fats such as olive oil, almonds, hazel nuts, pumpkin seeds, fish oils, sesame seeds, peanut butter that can easily be incorporated in your diet.Try staying away from the saturated fats that clog your arteries and contribute little to overall body building.

DON’T WEIGH YOURSELF DAILY
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If you’re the perfectionist kind, who has big expectations, you might spend too much time worrying about what the scale says. Remember that it’s normal and natural for your weight to vary slightly from day to day. So, don’t freak out if you step on the scale and hate what you see.Pay attention to the long-term trends in your body. Those day-to-day variations are small potatoes compared to the changes you’ll see over weeks or months.

NEVER STOP LEARNING
Your quest for mass should also be a quest for knowledge. The most successful individuals constantly strive to shape theirbody and mind. Allot time for researching, reading, and learning about your goals. The more you know about them, the better prepared you’d be for setbacks, and the more likely you are to find success.

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Bhumicka Singh is a Bollywood actor, fashion model, face of Perfume Giovanni Bacci Paris, Fitness Consultant and celebrity blogger at FIRST FIT NEWSLETTER UAE.

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