Gay Pride Virginia

 5 smart ways to gain muscle!

 

1. Less is more!
Limit your cardio and do no more than 20 sets per muscle group. Your reps should be between six and 12 per set for maximum muscle growth, and your workouts shouldn’t last longer than 45 minutes. Use heavier weights and move through each rep at a controlled speed.

2. You are what you eat.
Read food labels to get a sense of how many calories you’re already eating. Got it? Good. Now add 500 to that number and start eating that many calories every day – with care to nutritional value.

3. Mix it up a bit.
Every four to six weeks, change some part of your fitness routine, whether it’s the number of reps you do, the amount of time you rest, the exercises you perform, or any other training variable. Keep a journal of your workouts and changes to record your progress and see results!

4. Nutrition
Infuse your workout with nutrition, starting with a high protein- and-carbohydrate meal about an hour beforehand. Mix up a protein shake and sip that throughout your workout. Afterward, finish the drink or mix a new one and drink that quickly. Believe it or not, whole foods are not the best option after a workout because they take too long to digest. 

5. Less stress, more rest!
Train no more than four times a week and get plenty of sleep! Also be sure to avoid excess stress at your job (chronic nervousness elevates “cortisol”, a hormone that makes your body store fat and burn muscle.) By practicing healthy habits in your life outside the gym, the work you do during your training will have much stronger results!