It may seem sometimes like there’s a certain mystery to getting big and lean, but there isn’t. It simply relies on following a set of four rules and you’ll achieve it. You need to be able to simultaneously strip the fat from your body whilst building muscle. If you do it wrong, you’ll wind up tired, sore and unsuccessful. But do it right, and you’ll see the kind of results you’ve been striving for for years. There’s no magic powder or pill that’s going to help you achieve that physique you’ve been desiring for so long, much as marketing companies would love to tell you that there is. Hard work and a set meal plan is the way to go, with a healthy dose of working out in the gym for good measure. You’ll be training ten times in five days with this plan, but you will see results. This method of training twice a day over the course of a working week may seem like overtraining, but that’s what’s required in order to bulk up in such a short space of time. The guidelines you’ll need to follow with this training programme are as such: train one or two body parts twice in the same day; train with low reps and heavy weights in the morning; train to get a pump in the evening, and save at least four hours in between your morning and evening workouts.
Researchers have found that muscle grows from three mechanisms; mechanical tension, metabolic stress and muscle damage. Your morning workouts will account for the mechanical tension to the muscles, then heavy weights on top of this will prime the nervous system for the evening workouts. The evening workouts will deal with the metabolic stress to your muscles, and training twice in the same day will lead to higher levels of muscle damage – those are your three elements. That being said, you still need to let your body recover so you need to sleep for eight hours each day to give your body time to rest. On top of that, you really need to think about what you’re eating. It goes without saying that you’ll need to drink plenty of water to fuel your training sessions, but you also need to ensure that what you’re eating does the same job.
Nutrition goes hand in hand with your workouts if you want to reach your goal of a leaner body, so these are some of the rules you need to consider. Don’t eat junk food until after your evening workout – yes, you can still eat it, but keep it to a minimum and save it until you’ve trained. You should also aim to eat protein with every meal if you can. Take 15g of fish oil supplements every day, so keep your organs working effectively and to minimise joint damage. And, as with any healthy diet, you need to eat vegetables with every meal. You should feel full after every meal – don’t stop eating until you do, as you need to replace the energy you’ve burned at the gym. You also need to eat at least three meals every day – a balanced diet requires a certain amount of calories and this is particularly the case if you’re training this hard. These are simple guidelines, so they’re easy to follow, but they’re also appealing. Junk food, regular meals and a healthy dose of protein keeps your appetite at bay and fuels your body for lots of training.
