You’ve probably seen pictures and videos of people with lean bodies and muscles looking like they were sculpted out of granite. Seeing these people with action figure-like bodies makes you want to look like them, too. The good news is that you can actually accomplish this, but only with plenty of dedication, commitment, and hard work. The most important thing to remember when trying to become bigger, leaner and stronger is to religiously follow a good diet plan and do regular workouts.
Both the diet plan and regular workout routines complement each other. Following one correctly while not being as diligent with the other won’t get you results. For instance, you can train in the gym for hours until you turn blue in the face, but you won’t get anywhere unless you follow a healthy diet. With that said, here are a few simple tips that will help you get the beach body that you’ve always wanted.
Resistance Training is a Must
One important thing that everyone should understand having more muscles in the body is that it helps the body become more metabolically active. More muscle means more calories are getting burned every day – even if you’re just sitting on your couch. This sounds cool, right?
However, if you want to add more muscles to your body then you should incorporate resistance training into your daily workout routine. Lifting weights will stress your body to help your muscles become bigger and stronger. Growing and maintaining muscle mass is not an easy thing to do as it requires a lot of energy and work.
The more muscles your body grows, the more calories it will burn, but you must also consider the amount of energy you’re using up while exercising and the amount your muscles use to heal themselves once you’re done. When you put all of these together, you can see why it is important to make resistance training a part of your daily exercise program.
The fact of the matter is you don’t even to lower down your caloric intake to see some results from doing resistance training.
Eat More High Fiber Foods
If your diet has been lacking some fiber, then now would be a good time to increase your fiber intake. Fiber can either be soluble or insoluble. Both soluble and insoluble fiber can benefit our bodies in their own ways. Soluble fiber keeps you feeling full for a longer amount of time by attracting water that it turns into a gel and helps slow down digestion. Insoluble fiber, on the other hand, aids in the movement of food materials in the digestive system, making it beneficial for people struggling with irregular bowel movement or constipation.
Moreover, fiber can also help slow down the release of carbs. Foods high in fiber get digested slower than usual which helps provide your bloodstream with a slow and consistent supply of glucose. On the other hand, white bread and other foods low in fiber get digested faster and can cause your insulin levels to spike up.
Examples of Food Rich in Fiber
- Whole Grains
- Water Chestnuts
- Green Beans
- Green Leafy Vegetables
- Sweet Potatoes
Avoid Doing Excessive Cardio Workouts
Just like with resistance training, the human body can also adapt to cardio exercises. If you run for 2 hours each day, your body will gradually adapt to this and become more “fuel-efficient”. So what does this mean? Simply put, it means your body will start to burn a lower amount of calories so you can run farther and longer without burning out all of your energy levels. The body will eventually become better at burning energy that you’ll also have to adapt by doing more cardio if you want to get the same fat burning effects.
With that said, if you’re already used to running several a hours a day multiple times a week, then you’ll want to cut back a bit. You’ll have to put in more food in your body and lower your cardio if you want your metabolism to go back to baseline levels. Once your metabolism becomes more stable, you can lose more weight by manipulating your food. Additionally, implementing an effective training regimen can help you add more muscle to your body.
Keep a Record of Everything!
Not everyone is blessed with a photographic memory, so if you want to know how much progress you’ve been making, then you should remember to track and keep a record of everything that you do. Measure your weight and body fat and make a list of the foods you eat daily to know which ones work for your body.
Remember that every person’s body is different, meaning what works for you might not work for everyone else. While there are some important rules to follow, simply copying someone else’s diet and workout plan may not give you the results you desire.
As simplistic as it sounds, trial and error is the only real way for someone to know what works for his/her body. However, there are a few things that can help make things a little easier. First, you should try to know what your total daily energy expenditure, or TDEE, is. Once you know how many calories you need to consume on a daily basis, you should track and record what you eat so you’ll know how close you are to reaching that specific number.
Starting off your diet with a 40/40/20 measurement is the general rule of thumb. This means getting 40 percent of your daily caloric intake from carbs, another 40 from protein, and 20 from fat. Everyone’s daily caloric intake is different, so don’t try to copy what someone else is doing because it may not work out for you.
For starters, sticking to “clean” foods such as chicken breasts, white fish, green vegetables and brown rice is a safe option. But as soon as you are able to see how your body reacts to different kinds of food, you can start experimenting and add in the foods that you really like, such as bacon, ham, and eggs.
Remember that getting leaner, bigger and stronger doesn’t mean depriving yourself and suffering through intense pain. Now go out there and bulk up!