There are plenty of types of activities you can do. Therefore, depending on what you want to achieve, you may work on strength, power, increasing muscle mass, resistance or a combination of these.
- Strength . The exercises should be done slowly, with maximum intensity and few repetitions. Rest 2 minutes between each set, and at least two days between session and session to let the muscles rest.
- Power. Perform the exercises with maximum speed, between 6-8 repetitions with an average weight load. You can use the strength and momentum of your own body.
- Muscle mass. At medium speed, with a number of repetitions between 15-20 and an average load. The rest between sets should be of no more than 1 minute.
- To gain resistance. At medium speed and many repetitions, use a low load. The secret is to go a little further each day to be able to gain resistance.
Depending on the exercise you are doing, we can classify them into aerobic, anaerobic or mixed.
Also, you can have a different goal, like a cosmetic one where you want to get to your dream body, have better performance, improve your health, etc.
Diet for fitness will depend on the discipline you practice and your goal. What you eat before and after your workout influences your performance.
Make 3 main meals and two or three secondary ones. You can have a small snack before going to bed if you had an early dinner. Eat before you feel hungry.
If you have breakfast, for example, at 8 a.m., you should eat something around 11 a.m. Have lunch at 1pm. And have a snack at 6pm. Dinner around 9pm. This is the foundation of your fitness diet.
The fitness diet must be adjusted to the sport you do and adapted to you (age, sex, weight), your tastes and preferences. The basis of your diet is:
- Fruits and vegetables in abundance.
- Complex, wholegrain, and whole carbohydrates.
- Lean proteins of animal and plant origin.
- Avoid sugars and preservatives.
- Favourable fats such as olive oil, nuts and avocado.
- Drink abundant water.
- Avoid Alcohol.
If you train first thing in the morning, do not do it on an empty stomach, exercise is a waste of fuel (glycogen and fat). For this reason, you should consume carbohydrates that ensure the glycogen that the muscle needs and thus prevent fatigue.
During exercise, a muscle catabolism occurs (protein destruction), to stop and optimize the synthesis of new proteins you can eat a skim dairy, egg, lean cold cuts, smoked salmon, nuts.
Supermarket Fit Food or Fitness food:
The “fit food” have their own section in supermarkets. You’ll find yogurts, fruit bars and cereals, which are not always so healthy. Check the label and don’t buy those that contain trans-fat or a lot of hidden sugar.
Eat natural fitness foods such as: whole oats, eggs, nuts, legumes, seeds and blue fish.
When we train to gain muscle, we take our bodies to where they have never gone before. Our routine changes; we increase the weights and the intensity of the workouts.
In order to build muscle and improve its size, we have to create a stimulus that challenges us, leading our muscle fibers to adapt and grow. Staying in our current comfort zone will only allow us to maintain our current level of strength and fitness. When we demand more from our bodies it is when an adequate diet and an intake of supplements according to the recovery process becomes essential.
THE MOST POPULAR SUPPLEMENTS THAT HELP GAIN MUSCLE
If you are increasing the intensity of your workouts with a view to improving muscle and its size, you can take these supplements into account in your nutrition plan:
- WHEY PROTEIN
Protein is essential. In the process of protein synthesis, our muscles grow and adapt. During exercise, our muscle fibers can break down and protein helps the body repair this quickly, improving recovery times. Whey Protein is also quickly digested and absorbed, making it perfect for post-workout consumption.
- INSTANT BCAAs
INSTANT BCAAs are instant branched-chain amino acids. Amino acids like Leucine, Isoleucine and Valine. BCAAs aid in the protein synthesis process as well as reduce muscle pain and breakdown, making it a perfect supplement during intense muscle building workouts.
Creatine is one of the most ergogenic supplements available. The positive and indisputable effects of Creatine are related to the increase in muscle size, strength and performance. Supplementation helps resynthesize ATP (adenosine triphosphate), the body’s immediate energy source, allowing it to work at a higher intensity for longer. This is perfect for explosive sports such as Rugby, Crossfit and Weights.
HMB is a metabolite of the amino acid of leucine (a product created when leucine is metabolized in the body). HMB has been shown to help build muscle tissue in protein synthesis, in addition to helping reduce induced muscle breakdown, and acts as an anti-catabolic during training, allowing you to train harder for better results.
ZMA is a supplement that contains Zinc, Magnesium and Vitamin B6 and that helps increase natural hormone levels, muscle strength, induce better sleep, help the immune system and support recovery. When the intensity or frequency of training is increased, the body, and more specifically the CNS (central nervous system), is under a lot of stress. Supplementation with ZMA can help to contribute to recovery and in addition to improving the quality of sleep (the quality and duration of sleep is vital for the muscle to be in optimal conditions and for CNS repair).