How to get stronger for beginners!
Most guys are starting out with weight training are looking for the magic pill to build muscle and get stronger as fast as possible.
Guys are always looking for the “magic” bicep curl or “special” chest press that's going to give them the edge to quickly getting results.
Firstly when you start out building muscle and strength, you don't need a lot of different exercises and complicated training programs.
The Key is to Keep it simple.
Don't over complicate things.
The only things you need to focus on is the following:
(1)The Food You Eat.
Simple is important.
You need protein and carbs and lots of healthy fats.
So If I started building my body and strength tomorrow, I would get the following:
-Whey Protein
Whey protein is something that is a very efficient way to get protein into your body after a workout.
-White Rice
The healthiest carbs are white rice.
There is a reason why people in Japan and Korea stay slim and healthy.
Their main form of carbs is rice.
-Meat
If you are a vegetarian, then I have bad news.
Firstly you are missing out because meat tastes awesome, and secondly, you need meat for optimum health and building muscle and strength.
Meat will also boost your testosterone.
Focus on Beef,lamb, and Chicken.
-Eggs
Grab a box of eggs to spice up your meals with healthy protein from eggs.Eggs go great with Steak and a bit of Rice.
-Greens
With my busy lifestyle, I don't always have time to cook vegetables so drinking all my greens is convenient and keeps my body healthy.
-Grass Fed Butter
Cook your food in butter, melt butter over your rice and will add flavor to all your food.
Contrary to popular belief fats are good for you.
Even better,get some Ghee.
-Supplements
Here are the most important supplements that I use.I have been on these supplements for three years and since I have been consistent in taking them my health has improved a lot.
Not all supplements are equal and this is an important point to remember.You can get quality supplements at an affordable price.
Supplements play an important role in making sure we get all the nutrients so that our hormones are balanced.
Testosterone, for example, gets a big boost if you take vitamin D3, K2, A, and Zinc.
Great book to read about food and supplements is the Bulletproof Diet.
But to start out just go with what I mentioned above.
What you put in your body is going to be the most important thing to get the results you are looking for.
(2)Weight Training and Cardio
This post is keeping it simple.
So let's look at the most important exercises to do.
You only need to focus on the following four exercises to build a solid foundation.
You can supplement them with body-weight exercises, but you don't need anything fancy as a beginner.
You don't need machines, I have been training weights for about seven years now, and I still don't use machines.
The only machine I use is the treadmill for doing sprints.
Deadlift
Squat
Bench Press
Shoulder Push Press
Dumbbell Shoulder Press
Dumbbell Bench Press
Pull Ups
Push Ups
Sprints
Long Run
Let's look at a sample Program:
(Do every exercise for 4 sets of 10-15 reps.Start with moderate weight and build up your strength.)
Monday
- Deadlift
- Pull Ups
- Lunges
Tuesday
- Benchpress
- Dumbell Bench Press
- Push Ups
- Sprints
Wednesday
- Long Slow Run(2-3 Miles)
- Stretch
Thursday
- Squat
- Lunges
- Push Ups
- Medium Pace Run on Treadmill
Friday
- Shoulder Push Press
- Dumbbell Shoulder Press
- Pull Ups
- Sprints
Saturday
Go for a swim, ruck, JiuJitsu or any activity that gets your whole body moving.
Sunday
Sunday is a rest day.
Rest days are an essential component of any weight lifting program for men.
While rest days may seem counterintuitive to training goals, they actually play a critical role in realizing those objectives.
Taking rest days helps the body recover from the effects of training and prevents overtraining-related injuries due to fatigue or muscle strain.
Muscle gains are made during rest as opposed to during training sessions in which muscles are being worked and stressed.
Scheduling rest days allows more time for rest and relaxation, which leads to better sleep and recovery, both of which have tremendous benefits for physical health and performance.
Ultimately, rest days help promote the training success that men strive towards while preventing the dangers of total exhaustion and injury.
Conclusion
This program or any other program or plan is useless if you don't execute the plan.
You have to execute and be consistent.
Being consistent is probably the most powerful thing you can do.
Whatever you do be consistent and you will get results.
