The process of gaining muscle fast and reducing your fat intake can be a challenge for some people when they hit an exercise plateau and lose the effectiveness workout routine. When taking your weekly body fat measurement, something you need to ask is, “Am I doing what I know I’m supposed to be doing throughout the week?”
Personally, I have justified eating things, telling myself that it wouldn’t have an impact on me. Well, that’s just plain dumb. Everything matters when you want to lose body fat through fitness training.
I bet you have your own way of rationalizing food instead of gaining muscle. All of us do, otherwise we wouldn’t be eating junk food and sitting on our behinds.
Negativity is not necessary in weekly evaluations, but an objective and honest opinion is. You should look at it from the outside, like you are a personal trainer with yourself as the client. Revisit the goals you have for yourself often in order to ensure that nothing is forgotten. You must be meticulous, in the beginning especially. Creating charts can help measure your progress.
Overcome the Plateau by Varying Exercises
To gain muscle mass, there are a couple of major changes to your routine that can be made. You can either increase how much you exercise or you can alter the type of exercises you perform. The key is variety.
Often, you can find yourself going too far in the other direction and end up overworked. Similar to how your daily caloric intake can fluctuate; your exercise regimen can also experience highs and lows. There is no harm in a day of rest or even several days of rest in order to give your body time to regenerate. Remember that when you exercise, you are breaking down muscle tissue, this might prevent you from being able to gain muscle quick.
Making changes to your workout routine either monthly or every couple months at least, can be the smartest move you make. Companies like Beach body that are focused on fitness training create exercise programs that have cycle programs of 90 days with shifts at 30, 60 and 90 days in order to counteract the naturally occurring plateau that your body experiences.
Nutrition Variety
Your diet should also go through the same sort of shifting. As you find your body wearing down, there is no harm in the addition of several servings of healthier carbs in order to provide yourself with energy or reverting to a diet with higher protein after a prolonged balanced carb/protein diet. All of these are key traits when learning how the best way to gain muscle depending on the body type specific to you.
You need to figure out how to be stricter when it comes to nutrition. This does not necessarily mean that you have to eat less. Maintain your daily calorie requirements.
For most, this means a change in the kinds of food that you eat or keeping the amount of your daily calories the same, but dividing it throughout the day into meals that are smaller and more frequent (Only 3 hours between meals instead of 5 or 6). You should also try reducing the amount of white flour or sugar that you eat.