Hey y’all, this post is for those of you readers who want to work on some gains. Well, some of these tips come straight from a coworker and friend of mine who is absolutely crushing it in the health and fitness department, and I figured I’d share some of the tips that she gave to me.
Now, I’m not really focused on becoming a bodybuilder, but I do want to build up some muscle and get my arms especially a lot more toned than they are. I was chatting with my friend about this one day, and since she’s built up her body so much in the past few years and is super dedicated and focused on healthy eating and personal training, I figured I’d ask her for some tips and tricks, anything to really help me in this fitness goal, since I don’t have a lot of information on it.
Well guys, here are her suggestions on how to get those gains, at least a few pounds of muscle, and to really tone up and build.
- Do cardio for 30 minutes a day. You really don’t need much more than that, she’s not the only one saying this, there are many studies showing that if you do more than that, you’re not really doing much more for your body. So aim for 30 minutes a day or 150 minutes of moderate cardio each week. This is also good for cardiac health, which is key to survival 😉
- Do various exercises every other day, taking a rest day in-between. So for example, if you do arms one day, do a whole bunch of different exercises to work all of the muscles, not just the main ones. Same thing for legs, but if you do this, you’ll want to do around 3 sets, and 10-15 reps of each, so you’ll definitely need to take that rest day in between your workouts.
- Build it up slowly. Rome wasn’t built in a day, and neither will your muscles be. So take it slowly, and build up the weights slowly. If you’re like me and are working with dumbbells, rather than building up the weights, you’ll want to build up the sets. Just take your time, don’t move too fast because an injury will put you further behind.
- Use protein powder to help. Make sure you’re getting enough protein in your diet, and an easy way to do this is with protein powder. Every morning I make a protein smoothie for after my workout, for several reasons. One, it helps keep me full throughout the day, and two, it helps my muscles repair themselves after each workout, which is very important.
- Listen to your body. This may be the most important one, if your body hurts or something doesn’t feel right, listen to your body. Take an extra day off, make sure that you’re not pushing yourself too much to where you’ll suffer an injury. I know from experience that pushing yourself too hard, only results in you falling further behind on your goals, so take it from me, if your body is saying no, listen to it.
- Eat well. This is also key to building up those muscles, eat healthy fruits, veggies, and lean meats, and don’t be afraid to have several meals in a day. As long as you’re eating healthy things, don’t feel guilty about snacking. Snacks are important when you’re trying to build up your gains, so make sure you have good snacks like an apple in peanut butter or hummus and pita chips. Even trail mix is a great option with the nuts and dried fruit.
I hope these tips help, and if you have any other suggestions, please leave them in the comments below!