How Do You Transform Your Physique (Beginner’s Edition)
If you
have started going to gym recently but don’t know what do with your body, this
article is for you. Many of the beginners think that going to gym is all about
lifting some weight and eating like shit and they will get their desired
physique. Well, our body physiology doesn’t work like this. You have to have
proper knowledge about your current body status. You have to have a clear
vision of your dream physique. But the most important thing among all of them
is patience. Ok let’s come to the topic, so first of all you should find out
your fat percentage either by instrument or by using calculation formulae.
If your fat percentage is above than average then
your main goal should be targeting the fats and dropping them down.
And, if
your fat percentage is equal or less than average then your main goal should be
muscle building.
Main Goal: Muscle Building
You should focus on lifting heavy. Try to include compound exercises as
many as possible to your workout routine. Full body workouts are also very
important. Progressive Overload is one of the main key factors of weight and
strength training. High Volume workouts will be beneficial as they will give
you that 3D pump you will be looking for. On the other hand, nutrition plays an equal role as workout. Eat more than your daily calorie need or maintenance
calorie. You can build muscle in a caloric deficit but it is an advanced topic.
Eating at a caloric surplus doesn’t mean
that you should eat whatever you like to fulfill your calorie need. You should
eat clean and healthy by that I mean a balanced diet full of healthy carbs, high
quality protein and good quality fats. Try to divide your daily food into five
or more meals. Pre and post workout meals are very important. Hydration is also very important. Drink at
least 4 litres of water daily. Take 2-3 days as recovery or rest days in a
week.
Keeping everything in mind, and following them consistently, you must give yourself at least 3-4 months
time to see noticeable changes in your body. Discipline, consistency are the
pillars to success.
Main Goal: Fat loss
You should be eating in a caloric deficit diet i.e. eating less than
your daily calorie need. That’s when your body will burn the stored fats to
maintain the daily caloric requirement. Cardio must be your best friend. As
your heart rate gets high, your blood flow will increase and you will be
burning more calories than exercising at normal heart rate. But never do cardio
before weight training. You can do it immediately after your weight training or
you can do it separately at a specific time. Add HIIT High Intensity Interval
Training cardio to your training session. Full body workouts and Compound exercises
are also very beneficial to observe faster results. Low Intensity Steady State
Cardio or LISS after heavy weight training will target your stored fats to give
energy as your body will be run out of energy sources because all the nutrients
you have consumed before is used. Stay in a low carb high protein diet. Restrict
High Glycemic Carbs or simple carbs like white rice, potato, Sugary foods. Your
Carbs intake should be come from Complex carbs or Low Glycemic Carbs like Oats,
Sweet Potato, Brown Rice etc. You can eat Simple carbs right after your workout
to replenish your glycogen. Moderate amount of fats should be taken.
Training 6 days a week for atleast 2 months is necessary to accomplish your
result.
Supplements
which will be beneficial for a Complete Transformation (*optional)
Whey Protein(Blend
or Isolate), Creatine, Fish Oil, Beta-Alanine, L- Carnitine with CLA, L-Glutamine,
BCAA’s, Calcium, Magnesium, a Multivitamin and minerals Support.
THANK YOU
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