- Perform compound exercises (i.e., multi-joint movements)
- Perform each set to near failure
- Perform leg exercises
- Limit your workout time
- Keep a workout log
- Consume adequate EFAs
- Restrict alcohol consumption
- Get adequate sleep
How much: The recommendation varies from 15 to 18 calories per pound bodyweight. To ensure you're eating enough calories be sure to eat about every 3 hours. Doing this will maintain your blood sugar levels as well as stoke your metabolic rate so that your body does not go into "starvation" mode--hoarding whatever calories it gets and storing them as fat! Instead, by eating regularly throughout the day, you will be "feeding" your hungry muscles.
How much: The recommendation varies from 1.5 to 2 g per pound bodyweight.
How much: The recommendation varies from 2.5 to 3 g per pound bodyweight.
How much: The recommendation is 0.5 g per pound of bodyweight.
- Macronutrient ratio
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."