If you’re frustrated with your muscle gain or fat loss goals, I sympathize with you completely, and understand exactly what you are going through. I worked out for years before finally figuring out the correct ways to build muscle and lose fat.
I finally figured out that the routines and weight lifting tips touted by professional bodybuilders and the muscle magazine just aren’t going to work for most people. But take heart, you can reach your muscle mass and fat burning goals.
When I started training I weighed all of 141 pounds at a height of 6 feet! I told you I was skinny. I tried all the routines and set combinations that I could get my hands on but nothing worked. I didn’t gain weight fast or gain muscle. I got a bit stronger, but that was about it.
What I was doing obviously wasn’t working, so I had to find something different. Instead of just trying each new routine I read about, I began studying. I just knew if I kept at it, I’d find the way to gain weight fast. It had to be out there.
As I studied bodybuilding more and more I began learning about such things as training intensity, volume, frequency, overload, etc. and how these things related to one another and affected your training progress.
I came to the conclusion that these training principles held the key to my weight gain goals.
I searched for years for ways to gain weight and it seemed like nothing worked. No matter what I did, I just couldn’t gain weight. But I persevered and finally figured out the correct ways to gain weight fast.
I finally figured out that the routines in the muscle magazines, mostly touted by professional bodybuilders, weren’t going to work for me. These were not the correct ways to gain weight fast. At least not for me, or for all the other “normal” people out there.
They were for genetically gifted, drug using bodybuilders. There was no way I was going to gain any weight on these programs.
Take heart. It can be done. Even if you’ve been skinny your whole life you can gain weight fast, add pounds of muscle and completely change your body. I’ve managed to pack on over 40 pounds of muscle. My bench press has shot from a measly 45 pounds to 275 for reps.
Articles and pictures of mine have appeared in Ironman Magazine, BodyTalk Magazine, numerous fitness web sites and newsletters and Bodybuilding.com.
Granted, I’ll never look like one of the guys in the magazines but I look a heck of a lot better than I did 40 pounds of muscle ago, that’s for sure! And yes, you can do it too! No matter how skinny you are, or the lack of success you’ve had before, there are ways to gain weight fast and they will work for you.
You see, in my quest for ways to gain weight, I found out something very interesting that you don’t hear about very often and I’m going to share them with you in book and in future issues of the Fast Mass Tips newsletter.
If you want to gain pounds of muscle fast, you can’t follow the typical routines in the magazines, or the one’s recommended to you at the gym. Most likely, those giving out advice have never had to deal with the problem you have gaining weight and muscle.
I want to share with you some thoughts on the most important part of your fitness program and that is taking action. If you don’t put a plan into action, none of these valuable tips will matter.
1. TAKE ACTION!
I swear, it seems as if there are more opinions regarding building muscle and losing fat than there are people. It’s amazing. What’s even more amazing (and frustrating), is that most of them are wrong, if not downright dangerous. There is just way too much information for you to even get started with a successful program, sometimes known as “information overload”.
There is so much information and so many differing opinions that you never even get yourself started. Or, you get started, but never give any particular program a chance, instead going from one to the other, in a “shot gun” approach, never giving anything a chance to make progress.
You need to pick a sensible program and decide to stick with it for a long enough period of time that you can measure your results, or lack thereof. If you’re like most people, fear, doubt and confusion are preventing you from moving forward and tackling your fitness and muscle building goals. This prevents too many people from achieving their goals in life, whether it is a successful career, or building their body.
Everyone feels the fear and doubt. The difference is that successful people move forward anyway and use these things as motivators to help them achieve their goals.
Hit the gym. Eat that nutritious meal.
You don’t have to know everything to get started. Do a few weight exercises a couple of days a week, drop one thing in your diet that you know you shouldn’t have. You can fine tune your program as you go, doing more and more of the things you need to do.
Forget about whether supplement A is better than supplement B or if turkey is better than chicken or should you have whey protein with casein or take them separately.
If you aren’t doing the fundamentals correctly, these things just don’t matter. This goes back to a previous article I wrote where I stated that things such as narrow grip, wide grip, etc. won’t mean a thing if there are major flaws in the fundamentals of your training program.
Master the fundamentals first!
For example, the fundamentals of muscle building include:
Perform high intensity weight training
Take in more good calories than you burn off
Eat 5-6 meals a day and never skip meals
Taken in a few tablespoons of good fats such as flax seed or sunflower
Eat natural foods; avoid processed & refined foods
Drink a lot of water
Eat more fibrous carbs, fruits & vegetables
Consume at least 1 gram of protein per pound of lean body mass
If you’re not doing all these things, and you’re looking for the perfect supplement stack or the optimum periodization plan, then you are just setting yourself up for failure from the beginning.
Fitness Is A Lifestyle
Do you know what is the biggest mistake made by beginners?
As many of you are aware, gym memberships always shoot up in January and February. All of the sudden, you can’t get the equipment you want without a long wait. Don’t worry, as you move into March, most of the newcomers will be gone because they’ve quit.
Results may come slowly for most of you, unless you are genetically blessed and/or using performance enhancing drugs.
But if you stick with it long enough, if you resolve to make it a lifestyle and not a quick fix, you will get the results that you want. And you can make faster progress than you think, IF you do things correctly and dont follow the insane muscle building workout programs you find in the magazines.
Planning for Fast Mass! Training Diary: A Vital Tool For Your Fitness Success
I know you’ve heard this before and it seems “basic”. But it is an important key to success. And apparently, it isn’t heard enough because I’d say less than 1% of the people I see in the gym keep track of their workout.
An essential part of the organization needed to get each workout day right is a training diary. At its most basic minimum this is a written record of reps and poundage for every work set you do and an evaluation of each workout so that you can stay alert to warning signs of overtraining.
After each workout reflect on your evaluation and, when necessary, make adjustments to avoid falling foul of overtraining.
A training diary or journal is indispensable for keeping you on track for training success. No matter where you are now 180-pound squat or 500, 13-inch arms or 17, 135-pound bench press or 350 the systematic organization and focus on achieving goals that a training journal enforces will help you to get bigger, stronger, and leaner and do it FASTER!
As simple as it is to use a training log, do not underestimate its vital role in helping you achieve your fitness goals. Most trainees are aware that they should record their workouts in a permanent way, but few actually do it.
And even those trainees who keep some sort of training log usually fail to exploit its full potential benefits. This is one of the major reasons why most trainees get minimal results from their training.
Your training journal is extremely important and should be more than just a list of weights, sets and rep.
When used properly, a training journal enforces the organization needed to get each work-out right, week after week, month after month and year after year. By recording your poundages and reps, you log your entire training program and the week-by-week breakdown of how you work through the routine (s) in each training cycle in the journal.
A training log eliminates reliance upon memory. There will be no, “Did I squat eight reps with 330 pounds at my last squat workout, or was it seven?” Refer to your journal and you will see precisely what you did last timei.e., what you need to improve on if you are to make your next workout a step forward.
With a well-kept and detailed journal, you’ll know with absolute certainty what is working in your program and what doesn’t. Are you stagnating? Not making the progress you want? Go back and consult your journal at a time that you were making fantastic progress? What were you doing then that you are not doing now?
You must be 100 percent honest when entering data. Record the quality of your reps. If you did five good ones but the sixth needed a tad of help from a training partner, do not record all six as if they were done under your own steam. Record the ones you did alone, but note the assisted rep as only a half rep.
It is not enough just to train hard. You need to train hard with a target to beat on every work set you do. The targets to beat in any given workout are your achievements the previous time you performed that same routine.
If you train hard but with no rigorous concern over reps and poundage’s, you cannot be sure you are training progressively. And training progressively is the key to making progress. But for accurate records of sets, reps and poundage’s to have meaning, your training conditions must be consistent.
If at one workout you rush between sets, then at the next workout you take your time, you cannot fairly compare those two sessions.
If one week the dead-lift is your first exercise and the following week you dead-lift at the end of the workout, you cannot fairly compare those two workouts. And the form you use for each exercise must be consistent and flawless every time you train.
and the next workout you take 3 minutes between sets, you can’t be sure that you’ve progressed from one workout to the next.
Get all the details of your training in black and white, refer to them when appropriate and get in control of your training. In addition to control over the short term, this permanent record will give you a wealth of data to analyze and draw on when designing your future training programs.
Keep accurate records of each workout, each day’s caloric and protein intake, how much sleep you get, muscular girths and your body composition. Then you will remove all guesswork and disorder from your training program.
But all of this is just a bunch of words. You have to make the theory and rationale come alive with your conscientious and methodical practical application. Do exactly that now, and take charge of your training!
Most trainees have neither the organization needed for success nor the will and desire to push themselves very hard when they need to. But these are the very demanding essentials for a successful fitness program.
Find out how you did in trying to make today another step toward achieving your next set of short-term goals. Have all of today’s actions – training (if a training day), diet and restmet or exceeded the goals for the day? If not, why not?
A daily critical analysis of what you did and did not do to take another step forward will help you to be more alert to improving tomorrow.
Take a few minutes each day to review your journal.
Take as much control over your life as you can. Learn from your mistakes. Capitalize on the good things you have done. Do more of the positive things you are already doing and fewer of the negative things.