I’m not a big fan of bodybuilding supplements. I like to do my workouts on my own, without help from any kind of pill or powder. I also don’t think that these products are necessary for most people who want to achieve their goals. However, there are some things you can do to optimize your results and speed up your progress. Here’s 7 tips to help you along the way.
- Get an accurate scale
This is probably one of the best ways to boost your results in the shortest amount of time. If you have been using the same body fat percentage calculator and haven’t changed it since the beginning of this year, then you need to update it. The reason why it matters is that many calculators use different formulas for estimating muscle mass. This means that if you lose weight, your estimate will be off by a considerable margin. For example, the “bodyfat” calculator on MyFitnessPal has a formula that estimates lean body mass as follows:
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Estimated Lean Mass = (0.78xHips + 0.23xThighs + 0.15xChest) x 4.5 kg
Using this formula with a 220 pound man would give him an estimated muscle mass of around 125 pounds. That would mean he would be at his ideal weight according to this calculator. Unfortunately, if you look at his actual body weight, you’ll notice that his chest measurement alone is over 100 pounds. So he’s actually carrying more than 150 pounds of extra body fat.
The problem here is that many other calculators use a much more complicated formula. They include other measurements such as arm size and waist circumference. Since these formulas often depend on your height, they may overestimate your lean body mass. In addition, these formulas tend to ignore the effects of water weight and body fat distribution. Therefore, even if you weigh exactly the same as before, your body composition might be completely different. This means that you should always get an accurate assessment of your current body fat percentage using a reliable tool. Fortunately, there are hundreds of free online tools available for that purpose. Just search for “free body fat calculator”.
- Start taking protein shakes
Protein shakes are great for two reasons. First, they provide quick and easy calories. Second, they help increase protein synthesis after exercise. As we all know, protein synthesis is what helps build new muscle tissue. When you combine high levels of carbohydrates and proteins in a single meal, your body will use them both. It doesn’t matter whether you’re eating 5-6 meals per day or just 1 meal – you still won’t get enough protein. You can try making your own protein shake but it takes quite a bit of effort. Alternatively you can buy a ready made supplement. One of the better brands is Optimum Nutrition. Their products contain 20g of essential amino acids which should provide all the protein you need.
- Start lifting weights
Lifting weights is another great tip for increasing your results. This is especially important if you’re looking to add muscle mass quickly. Muscle gains occur when your muscles grow bigger and stronger due to increased blood flow and growth hormone production. Lifting weights increases the amount of oxygen available to working muscles, allowing them to work harder and produce more energy. It also increases the metabolic rate which stimulates the release of growth hormones.
If you’ve been doing heavy squats for years, then you should consider adding a few light dumbbell exercises into your routine. These kinds of exercises allow you to target specific muscle groups without putting too much stress on your joints and connective tissues. You can start with pushups and shoulder presses.
- Work out less frequently
Working out every day is great for maintaining a healthy lifestyle. However, if you want to see faster results, you need to cut back on how often you work out. There’s no point in trying to bulk up if you only lift twice a week. On the other hand, if you’re a regular gym goer, then you should consider going once or twice a week. This gives your body plenty of rest while still providing a sufficient stimulus.
- Drink more water
Drinking plenty of water during your workout sessions is very important. Not only does it keep your body hydrated, but it also allows you to consume larger amounts of food without feeling bloated and full. Water is crucial for helping your body absorb nutrients and remove toxins. It also prevents dehydration by preventing excessive loss of fluids through sweating.
- Eat breakfast
Eating breakfast is a great way to jumpstart your metabolism and kickstart your metabolism. Breakfast foods contain lots of carbs which cause your body to burn fat instead of storing it. Many studies have shown that people who eat breakfast have lower body fat percentages than those who skip breakfast.
In general, most people don’t feel hungry until 2 hours after they’ve eaten. By the time hunger hits, your metabolism has already slowed down. Skipping breakfast means that you’re burning fewer calories throughout the entire day. Instead of fueling your body with the right nutrients, you end up filling yourself with food that contains tons of empty calories.
- Take creatine monohydrate
Creatine is a natural substance found in meat and fish. It’s used by athletes to enhance performance. Creatine can act as a fuel source for your muscles. It provides additional energy during intense physical activity so that your heart and lungs don’t have to pump as hard. It also helps prevent muscle damage by helping your body retain electrolytes.
As a result, creatine improves the ability to perform repetitive tasks. People who take creatine also report feeling more alert and having greater stamina. The downside is that creatine supplements aren’t cheap. A popular brand is Cytomax which costs $50 for a 30 day supply. This price tag is almost four times higher than the average cost of a gallon of gas. In order to save money, you could opt to make your own creatine solution at home.
These seven tips should help you reach your fitness goals sooner rather than later. Of course, none of these techniques will guarantee success. Even the greatest bodybuilders fail to achieve their goals sometimes. But if you follow these guidelines, you’ll at least be able to reduce the amount of effort you put into achieving your goals.