You want to create a body like those from the front pages of some fitness magazines? Rounded shoulders, stretched arms, ripped quadriceps and hard glutes? Whether you want to lose weight or just to tighten, building muscle mass is crucial to this goal. However, the increase of muscle mass is not an easy job at all, especially for women. It takes dedication and a lot of effort. Whether you are just tired to lie on the couch or you cannot recover after an injury, this guide will help move and believe in your success. You might initially be confused or anxious and insecure, but that’s just fine, remember we all have to start somewhere! When you want to transform the body and your life, the little things are important. If you are determined to succeed, read the tips below.
Always clearly bear in mind your reasons!
In order to transform and have long-term effects, you must have a strong reason. The road to success is full of obstacles and adversity, but in overcoming this, reminding yourself to these reasons is helpful. It is suggested that you ask yourself why you really want to change your body. Is it because of yourself, beloved ones, your children? How much will failure hurt you, if it happens? What does that physical success mean to you – longevity, enjoying the activities you love, more confidence or something completely different? You need answers to these questions, but you have to be able to see them all the time. Remind yourself with the messages on your cell phone or put a message on your fridge. Make them a part of your day and those will give you the strength you need.
This is an important and often neglected component. Place some clearly defined goals. In ideal case, these objectives should include the physical changes (weight loss, weight-gain), and changes in performance (number of series of exercises, running for 2 kilometers in less than 10 minutes). The objectives related to health are also important. It is much better to go to practice with a plan in mind, rather than randomly do the exercises. Write down the exercises, weight, number of repetitions, the duration of rest between series … so you always have a clear goal when it comes to what has to be improved for the next training. How do you know where you are going if you do not know where the end is?
At first it may seem insignificant to measure weight that you lift or keep record on what you eat. Why would you bother with something you already know? But this step is very important. Why? In a single word – awareness. When you know what you do, you build a solid base for progressive improvement. On the other hand, if you don’t keep records, you do not know if you’re doing things in a proper way or not (do you work out enough, do you eat properly, etc.). When it comes to progress monitoring, measuring leads you in the right direction. Take a picture of yourself and track your progress. As we see ourselves every day, sometimes we find it difficult to notice changes. You can take pictures every few months, and follow the transformation so much easier. Measurement of body weight is one way to track your progress, but the images will always show the reality.
You should always have right, healthy foods ready and prepared. Diet during training should provide enough energy so that the percentages of carbohydrates, fats and proteins correspond to basic daily needs. The diet should be varied, more natural, less processed, it should contain a greater number of meals, and should include fruits and vegetables. Each time you lack ideas for a healthy meal, check online for some healthy and fast recipes. These recommendations are applicable and effective not only for good athletic condition, but also for creation of good eating habits. And remember: exercising itself is not sufficient. Only in combination with a healthy and proper diet you can get the results you want.
Recovery is probably most often left out from the training. If you rest enough, you’ll have enough energy to endure the intensity of training. If you do not, you’ll soon hate training days, and after that you will give up. If you do not let your muscles rest and recover, they can not adapt and build strong muscle fibers.
These are simple steps but the will is most important. Remember, we all have goals and priorities. It is just important to set them accordingly.
Vanessa Davis is a 32-year-old fitness enthusiast, mother of two and content writer at www.diet.st. She’s originally from Long Island, New York, and when she isn’t cooking up some new health and fitness article, she enjoys doing yoga and figuring out new, delicious organic recipes for herself and her kids.