3 Keys to Success

If you had to give three tips to other aspiring bodybuilders, what would they be?

• Maintain consistency in all areas of your fitness. Bodybuilding requires a combination of proper diet, exercise, and rest. So, it’s important not to neglect any of those factors. You should always strive to make the most of every meal, workout, and get a full night’s sleep.

• Be smart about your training. Knowing what your body is capable of will save you from a lot of trouble. In the gym, you don’t have to impress anyone by lifting really heavy. The only way to continue making progress is by avoiding injuries. You should never sacrifice form just so you can appease your ego. Gradually work your way up to lifting heavier weights after you can perform working sets (6 to 10 reps) with a given poundage. In the 1990’s, 8 time Mr. Olympia, Lee Haney shared a similar philosophy which he cleverly expressed with the phrase, “Stimulate, don’t annihilate.”

• Set realistic goals to keep you focused. They will provide you with a systematic approach for making progress. You can’t expect to make tremendous gains all at once, so you have to be reasonable. People commonly refer to bodybuilding as a journey because it’s a process that requires time. It takes years of consistency to look your absolute best, especially if you want to do well competitively. The goals you set now will guide you towards the future.

Tips to Build Muscle

What is the best way to build muscle?

• Increase your caloric intake.  This is a pretty straight forward notion, but it is often overlooked.  The biggest reason people struggle to gain muscle or get fat is because they’re not consuming enough of the right foods.  If you’ve been eating a certain way for most of your life, it can be hard to see the error in your ways.  The key macro nutrients are proteins, carbohydrates, and fats.  The highest quality sources come from relatively unprocessed whole foods.  You don’t have to go cold turkey on your indulgences, but you should try to minimize them.  When going to a restaurant, you need to find out exactly what you’re getting and how it’s prepared.  If you’re really determined to see results you have to accept a better diet as part of your lifestyle.

• Exercise every body part, especially the ones that are lagging.  For some reason, it seems like people neglect to train their lower extremities as frequently as their upper body.  Maybe it’s due to not knowing a variety of exercises or because certain muscle groups are more exhausting to properly train.  Whatever the case, you have to make it a priority to be complete from head to toe.  You shouldn’t be complaining about lack of weight gain if you’re not trying to induce growth everywhere.  You can easily gain anywhere from 5 to 10lbs just from training your legs.

• Use cardio in moderation.  Building muscle is a difficult task because it relies heavily on consuming enough calories.  You’re not doing yourself any favors by doing excessive levels of cardio because it will burn those calories.  Depending on your metabolism, you might have to eat more than you’re expecting so you don’t want to work against yourself.

Tips on Fat Loss

What is the best way to lose fat?

• Consume the majority of complex carbohydrates when you’re the most active.  During a diet, carbohydrates should be used to maintain your energy levels, not to create a surplus.  Reducing body fat is a matter of efficiency.  You won’t see the desired results if the calories you consume are in excess of what you need.  Fat loss can be achieved through one of three ways: caloric restriction, increased energy expenditure, or a combination of both methods.

• Aerobic exercise is a great way to burn additional calories.  I really wouldn’t recommend any one method over the others, but I have always preferred walking on a tread mill.  I think it’s important to stick with low impact forms of cardio in order to avoid injuries.  Also, I think it’s up to the individual to find the right amount of time for each session, depending on how much fat you need to lose.  Keep in mind that there are 3500 calories in one pound of fat, so that should help you structure your program.

• Diet for as long as it takes.  Too many people rely on fat burners and other supplements because they’re looking for a short cut.  The truth is, over the counter supplements only make a marginal difference.  The foods you eat are solely responsible for what you look like.  Having the discipline to select the right foods makes the greatest impact.

• Eat vegetables that are high in fiber to minimize carbohydrate cravings.  A few of my favorite choices are: broccoli, asparagus, and green beans.  There’s plenty to choose from, you just have to do a little selective grocery shopping.