So you overheard that chick in your office gushing to her girlfriend over “Pete’s muscles”. That gets you wondering & (admit it) a bit jealous too. You pop in your neighborhood gym, get yourself a membership & start lifting weights. Days turn to weeks, those weeks turn to a month & then many more months. Yet, you don’t see yourself anyway near as good as Pete. You wonder WTF! & tell yourself Pete’s probably on “roids”. Well guess what my friend, that ain’t the case. Here’s what Pete does & you don’t.
1. He tracks his progress like crazy:
Keeping a sharp eye n your progress is just as important as having a goal. You don t need to be an analytical genius to see what’s working. Just a simple spreadsheet, with your workout routine & goals would give a pretty reliable idea of whether you’re getting close to the desired results.
That being said, “going to the gym & working out” is not a goal. Give yourself a clear & measurable goal. For instance gain 2 pounds of muscle in a month. Then break it down to smaller weekly goals such as to gain half a pound of muscle in one week.
2. He gets his protein:
Protein is the building block of muscle gain. If you want those guns that Pete struts around, you gotta have your chicken, eggs & beef. A rule of thumb is to aim to consume about 1 gram of protein per pound of bodyweight. For instance if somebody weighs about 150 pounds, he should try & get around 140 to 150 grams of protein every day.
3. He stays hydrated:
I aint gonna tell you how many researches are out there to prove that adequate water consumption is an absolute must for us. Just keep a few things in mind:
• Down a tall glass of water upon waking up, it’ll kick start your metabolism.
• If you workout 4 to 5 days a week, aim to consume 3 to 4 liters every day.
• A proper weight training session will make you sweat, which will cause strength loss, water will speed up your recovery
• Proper water consumption will help your digest & utilize the calories that you consume for muscle gain.
4. He keeps his body guessing:
You see, human body is a piece of mechanical genius. It will adapt to & counter anything you throw at it. No matter what your workout routine, after 6 to 8 weeks its effectiveness will start to diminish & eventually stop altogether. Make sure you change your workout every 8 weeks to keep that from happening. You don’t have to go all crazy, things as simple as changing your workout order will work.
5. He pays attention to recovery:
Just like any other machine human body goes through wear & tear as well. And if we don listen to it, it will ultimately break down. Try & get about 7 hours of sleep to maximize your recovery & strength levels. Also every 12 weeks or so take an “active break” from weight training. That is, take a week off & do some other activities such as swimmi