Muscle building, at the end of the day, comes down to two important factors: diet and exercise. It may seem basic and simple, but once you break it down, it really does come down to these two aspects. However, while simple this does not mean it is easy, it’s how you plan and implement your diet and exercise that makes the difference. This is where an experienced personal trainer can greatly benefit you.
Iron Orr Personal Fitness Trainer San Diego can back this up with countless overwhelmingly positive testimonies from clients. At Iron Orr Fitness, we are more than proud of what we have helped our clients achieve.
This is why to give back to everyone, we’ve compiled a list of invaluable tips from our very own San Diego Fitness Trainers on how to go about with your workouts and dieting if your aim is to gain muscle mass. Here they are as follows:
1. Know the exact calories you need
If your goal is to attain lean muscle, it won’t hurt to truly be in the know when it comes to the specific calories you need to take in every day. The calories needed is calculated from your TDEE (Total Daily Energy Expenditure). In order to gain lean muscle mass, you must consume a slight surplus above the amount of calories burned in the day (TDEE).
It’s not even about going all in and calculating your macros (though that will definitely be effective, too). Rather, it’s concerned with knowing how much protein, and minimum calories you need in order to maintain that surplus. What’s good is that there are numerous ways nowadays for you to do this. You can:
- Go the traditional route and take the time to keep a record of your calorie intake.
- Use an app that will make it easy for you to log your calories and access them for convenient reference.
2. Consume sufficient amounts of protein
Since protein is the building block of muscle, it’s only right to keep this as high as your body needs to boost muscle gain. On average, 1 gram per 1 lb of body weight is the recommended intake for adults. But, everyone will be individual so It won’t hurt to take the time to experiment or ask a Personal Trainer San Diego about the right course to take.
Be mindful of your protein sources. Lean beef remains the most ideal option when it comes to dietary sources. This is followed by chicken, eggs, tuna, oatmeal, among others. If you’re having a hard time incorporating more protein into your diet, it won’t hurt to rely on good, old protein shakes to make up for deficits.
Always take note of what’s available to you with your pre-existing conditions factored in. If you happen to have ulcerative colitis, for instance, then your options may be limited to lean meats and eggs alone.
3. Always aim to increase your reps and intensify your workouts
This is a concept in Elite Personal Training San Diego that essentially means you incrementally increase the intensity of your workouts. It’s about willingly challenging and stressing your body as you train since muscle growth is triggered by these stressors.
Is it any wonder then why Gyms in San Diego are often full of people pushing themselves to new heights? Chances are, they’ve already been advised by their personal trainers that this is the way to get results.
Do take note that this should always be done gradually. The increase should include factors such as intensity, frequency, and volume of workouts as time passes. Admittedly, it could be hard to do this without the guidance of Personal Training Gyms in San Diego. Injuries remain a high risk should people decide to go this route so consult a personal trainer before you increase your reps and intensity.
4. Make rest a priority
Before you start searching for “gyms near me” with the intention of training in it every day, know that rest is just as important for developing muscles. For one, you’ll only be putting yourself at a higher risk of injury if you do so. Once it does hit you, you’ll only end up being out for a long time, which will only put all your hard-earned gains to waste.
Aim to achieve REM sleep every day as much as possible. Five hours of it alone can do wonders for your body. Always allow time for your muscles to fully recover before going into your favorite Outdoor Gym San Diego all freshened up and ready to tackle newer, harder workout challenges.
5. Be ready to weather the pain and soreness
As long as your workouts are not causing limitations to your movement capabilities, then that’s a good sign that you should continue doing the workout sets you’re doing. Finding a good range for sets and reps that allow you to be 2-3 reps from failure(with good form) is ideal. For starters, it’s always better to start slow and build up from there.
A majority of workouts should be done with 70%-85% of your 1RM(1 rep max) and limit your reps to 8-12 and sets below 4. The key is for you to adopt the thinking that a little mild soreness will go a long way while making sure that you can still handle the workout routines you do.