Visible results don’t always require some drastic shifts in your workout plan. It is actually the small changes in your everyday routine that can make a difference and add up to major results when it comes to building muscle.
If you want visible results fast, but you want to build muscle naturally and efficiently, you better introduce the following 3 tweaks to your workout plan.
1. Eat Enough Calories
Just like you are monitoring your progress and keeping track of the exercises you are doing, it is also a good idea to keep track of your nutrition.
Training hard is a given, but people tend to forget that their work won’t translate to new muscle unless they eat enough calories.
Keeping a food journal is a rather useful hack as it can give you an objective measure of how much food and which food exactly you are eating.
This journal will provide you with a crucial insight into everything you eat and drink, but also WHEN you are eating your meals. If you realize you are not gaining weight and building muscle after a certain period of time, the food journal will help you figure out whether you are eating enough calories or not.
2. Make Sure You Get Enough Sleep
Another very important, and according to many, paramount aspect of a successful workout plan that far too many people are neglecting – sleep.
“Recovery is imperative for muscle growth,” say folks over at mensfitness.com. “There’s no better way to recover than by simply sleeping more. You can control when you go to bed, thereby giving you the best chance of getting as much sleep as you can.”
Getting your 8 hours can really make the difference.
3. Choose Your Battles (Exercises) Wisely
Once you’ve taken care of food and sleep, you are ready to start actual workout. But this is also where you should be extra careful. Rather than focusing strictly on gaining visible muscle mass, try working on getting genuinely stronger.
This is another thing people tend to overlook.
“Working on your strength improves your body’s ability to recruit muscle fibers, particularly the ones that make the biggest difference in the way your physique looks,” says Men’s Fitness. “Training for strength also makes your goals more tangible and concrete. If you shoot to hit certain numbers on your lifts and then meet them, you’ll see your muscles respond along the way.”
So what you should do is choose only 3 exercises and focus on them. Our suggestion for your first combo:
- upper-body push
- upper-body pull
- lower-body exercise (deadlift, for example).