A funny thing happens when you look in the mirror these days. But it’s not “funny-funny.” More like “funny-weird.” Or even “funny-yuck!”
You don’t like what you see. You were an athlete back in the day and still get to the gym more than most.
But those ‘bro-talk posts and Instagram trainers with bigger biceps than brains or fitness knowledge just annoys you.
So stop scrolling and start taking action. Here are the three un-secret secrets to craft your best physique ever.
Also check out this article here to learn the three biggest mistakes busy high performers make while trying to craft their best physiques ever.
Not So Secret #1: Eat More Protein
When I first walked into Planet Fitness my goal was to pack on 20 pounds of lean muscle. So I started going to the gym each morning religiously, training for two hours each day.
Afterward, I would head to my job at a local pizzeria restaurant and work for 12 hours. Guess what? I ate a lot. Yet somehow I thought this was good because…protein. Pizza had protein, right? I ended up putting on 25 pounds.
Eating pizza and cannolis all day does not mean you’re eating more protein. Pretty obvious, right?
But just one example of how deluded and far away from achieving your goals can be. Good intentions and hard work are not enough.
If you’re strength training, aim for 1.6-1.8 g/kg of protein per body mass each day.
The amino acids in dietary protein sources are the building blocks of muscle tissue. That’s what makes protein so important.
Amino acids are required for anabolic (muscle-building) signaling pathways to carry out protein synthesis (muscle growth.)
Your body can’t make these amino acids by itself. That’s why obtaining them from your food is crucial. If you’re experiencing a dietary shortage in even one of these amino acids, it’s enough to impair your muscle development.
You build muscle by being in a positive nitrogen balance.
When you’re in a positive nitrogen balance your body is creating new proteins faster than it’s breaking them down.
When your body is in a negative balance that means that it’s breaking down proteins at a greater rate than it’s synthesizing them.
Stick to a protein-rich diet. If your protein intake is unable to make up what for you’re expending, your cellular function and muscle development will suffer. Only by consuming enough protein, will you be able to promote anabolism (muscle growth) and ignite lean muscle development.
Don’t make my mistake: thinking you’re getting enough protein by eating pizzas and pasta.
Your Action Steps:
Not So Secret #2: Recover Properly
One of the biggest mistakes that one of my clients made was not drinking his post-workout shake. Jonathan would come in and train hard with me for 60 minutes, put in the work, but always forget to take his recovery seriously. He was always forgetting to drink his post-workout shake.
After weeks of training, he wasn’t gaining the lean hard muscle he desperately craved.
You know it’s important, yet how often do you find yourself forgetting to drink your protein shakes. Your recovery is your key opportunity to maximize performance.
Ideally, you want to aim for high glycemic carbs and protein 30-45 minutes after each session.
Why is this important?
Because this is the key window when your body is in an anabolic state (buildup) and needs the amino acids and glucose to repair itself (with protein and carbs).
Since your body has used a lot of its stored fuels (glycogen and amino acids) while sustaining damage to its muscle fibers, this is prime time for anabolism.
By consuming the proper ratio of nutrients during this timeframe, you’ll kickstart the rebuilding process of damaged tissues and energy reserves.
The add on is that you gain improvements in both your body composition and exercise performance.
The main goal after you train is to refuel your glycogen stores. Since you use glucose as your main form of energy, your muscles and liver are literally starving for carbohydrates.
Two important things happen.
Consume a high-quality protein powder. What this does is allow you to supply sufficient protein for your damaged tissues. Since it’s repair time, bathing your muscles with the correct amount of amino acids should be the number one thing on your mind.
When you consume amino acids after you train, protein synthesis is increased 3x. Your body is primed to blast off fat and start rebuilding lean muscle, making you stronger than you were last time.
Since your muscles are fired up for anabolism, virtually all the protein you consume will be used for rebuilding. Remember if your protein intake isn’t sufficient then your recovery will be shortchanged and your results will be compromised.
You wouldn’t leave the house without fueling your Audi, right?
Your Action Steps:
Not So Secret #3: Use Compound Movements
You’re putting in hard work going to the gym to train each week. But one of the biggest problems that I see over and over again is the use of bodybuilding style workouts.
Monday: Chest day
But training your muscles in isolation like bodybuilders is an inefficient way to build up a powerful physique.
If you want to look like an athlete, then you have to train like an athlete.
Here’s why compound movements are more effective than bodybuilder workouts.
Strangely distorted facial expressions aren’t necessary, unless you like them too.
Your Action Steps:
Pick full body compound movements like squats, lunges, push-ups, and start to make these the bread and butter of your workouts.
Aim for sets of 2-3 and 10-12 repetitions while slowly progressing your training variables each week.
Knowing all this isn’t enough.
You need to actually apply it. It’s what separates the average achiever from a high achiever. So are you ready to learn the high-performance secrets of high-achievers?
Grab your Free Cheat Sheet The 5 Highly Effective, Ridiculously Simple Fat Loss Habits Of High-Performers with information on how to:
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About the Author:
Gabriel A. Zhañay is a High-Performance Coach who works with busy high achievers who want to dominate their career by crafting their best physiques ever. He likes lifting heavy things, being a witty scoundrel, and spending time with his gorgeous maiden. He reigns from the Thunderous Towers at gabrielzhanay.com.
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