Monday, February 16, 2009

3 Keys to Muscle Up!

There are tons of books, programs, gurus out in the universe teaching you how-to's, what-to's and all the Not's.

In fact, they are probably all good. Like I say all the time, "Everything works. But nothing works ever."

Another problem for people not getting results is that they want is they don't stick with the program - so called "program hopping." Change is good. But changing too much too often without strucutre and planning could be defeating your own body.

If I can condense the 1001 or more tips out there into just 3 strategies to help you muscle up, they are:

#1 Eat your food according to your goal.
We all know that nutrition is #1 key to build muscle and lose weight. Follow the law of caloric balance before dialing in the nitty-gritty of nutrient contents, portion and ratio.

Simply put,

Weight = Quantity
Health = Quality

Take note, it means you can eat pizza and still lose weight if you create a calorie deficit. It may not be healthy or balanced if you eat only pizza all day.

Conversely, although it's less likely, you can eat salad and fruit and still gain weight if you have a calorie surplus.

Learn how to eat healthy in economic recession. >>

#2 Train consistently but change up periodically.
New Year's resolutions for health and fitness start to fade away after February. I can tell by the traffic in the gym. Change takes time. People shouldn't look at weight loss or gaining muscle as an one-time event. It is a process. It should be an integrated part of your whole life compass. Health and fitness is fountain of your life.

Plan your workouts ahead. Pencil down your workouts as you would do in your business. Set up an alarm, a reminder. Log your workout routine. Review your progress every 4 to 6 weeks. Change up the routine according to your goal.

Learn how to change up your training routine. >>

#3 Have enough rest and sleep to recover from your workouts and stresses.
Your body and mind need to rest and recover the stresses from various sources. Sometimes, your muscles recover from prior workout, but your mind doesn't. Your central nervous system could still be stressed or your energy level is down.

Some people wing it and still go to do some "half-xxx" workouts half-heartedly. It could stress their body and mind even more. It would potentially lead to overtraining. You may see diminishing performance and results.

Learn how to avoid overtraininig to improve performance and prevent injuries. >>

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