How to
make consistent gains
Anyone
who has ever reached their goal body will tell you the same thing: the first
day in the gym is easy compared to the 100th time. Finding the motivation to
continue to improve yourself beyond that initial burst can be difficult, but
there are a few time-honoured ways to keep yourself on the right track.
Set achievable goals
Let's say you want to gain 20lbs of lean mass for the summer. That sounds easy all the way up until you step on the scale and are, yet again, feeling miles away from your goal. A more realistic goal is to set an amount you want to gain each fortnight/month. On the first of each month weigh yourself and note the progress you've made from the month before.
When you check in and notice that you've gained the amount you're looking for on a regular basis, it's easier to keep your mind at rest with regards to your larger goal. Rather than seeing you have 16lbs left, you'll see you have only 2lbs left for your monthly weight in. It'll do wonders for your confidence.
Go to the gym even when you don't feel like it
It's very easy to let a schedule slide. It's even harder to get back to it when you've missed too many days. One missed day becomes another, and before you know it, it has been a week since you last worked out. Try to maintain a steady routine and go to the gym regardless of how tired you may be.
Even if you can only get through half of your workout, you've at least got something done and will allow your body to continue making progress.
Your diet is key
As mentioned in the last point, consistency is very important for making consistent gains. Your diet is no exception. It can be a real challenge to force yourself to eat your required calorie allowance each and every day, so make it easy on yourself. Stock up on healthy foods that are full of calories. Nuts, bananas, and olive oil are all great additions to your food budget that aren't as filling as their calorie content would have you believe.
Set achievable goals
Let's say you want to gain 20lbs of lean mass for the summer. That sounds easy all the way up until you step on the scale and are, yet again, feeling miles away from your goal. A more realistic goal is to set an amount you want to gain each fortnight/month. On the first of each month weigh yourself and note the progress you've made from the month before.
When you check in and notice that you've gained the amount you're looking for on a regular basis, it's easier to keep your mind at rest with regards to your larger goal. Rather than seeing you have 16lbs left, you'll see you have only 2lbs left for your monthly weight in. It'll do wonders for your confidence.
Go to the gym even when you don't feel like it
It's very easy to let a schedule slide. It's even harder to get back to it when you've missed too many days. One missed day becomes another, and before you know it, it has been a week since you last worked out. Try to maintain a steady routine and go to the gym regardless of how tired you may be.
Even if you can only get through half of your workout, you've at least got something done and will allow your body to continue making progress.
Your diet is key
As mentioned in the last point, consistency is very important for making consistent gains. Your diet is no exception. It can be a real challenge to force yourself to eat your required calorie allowance each and every day, so make it easy on yourself. Stock up on healthy foods that are full of calories. Nuts, bananas, and olive oil are all great additions to your food budget that aren't as filling as their calorie content would have you believe.
I post monthly updates to my main blog on Dr Muzzafar Zaman
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