1.) Make a deadline- Setting a date for the day you’d like to see a noticeable difference will allow you to stick to it and stay focused for gaining mass.
2.) Plan and prepare your meals – This will help you know exactly what foods you need to eat. It’ll also help with amounts you take in and even the timing of the meals you’re eating .
3.) Start your program doing 3 Total Body weight training workouts every 48-hours.
4.) Eat 1-1.5 (g) of protein per pound of bodyweight.
5.) Read your food labels- You should be looking to track everything you take in. It will also help you not to cheat or take in foods
6.) Eat at least 10-15 serving of fruits and vegetables each day either combination works.
7.) Eat often- You should be eating no sooner than every 2 but no later than every 4 hours (3 is ideal). Even if you need to set an alarm on your phone, do it. It’s that important.
8). Drink Plenty Water- no less than 4-6 liters of water daily.
9). Your carbohydrates to protein ratio should be 2:1. Post workout protein taken in liquid form.
10.) Keep you food clean-avoid processed foods, pre-packaged foods and fast foods, rather focus on whole foods keeping them fresh. The amount you consume should be clean eating.
11.) Don’t Train on an empty stomach-if you want to build muscle fast-Pre and post workout meals are key to getting Muscle Mass.
12.) Your Muscles Need to be worked-each set should be trained to muscle failure.
13.) Start doing interval training at least three 20-minute workouts of 80-85% intensity.
14.) For interval training cardio-focus on the classic 60 secs of work followed by 60 seconds active recovery (a slower pace) Repeat this interval for a total of 10 times.
15.) Track your progress using a training log in or journal and watch your gains.
16.) Go Hard and intense with your strength training and train often.
17.) Keep your rest periods short- You should look to be within 30-60 seconds.
18.) Focus mostly on compound movements –Most of your workouts approx 80% should be compound movements.
19.) Change it up often-Alternate between Big Resistance Bands, strongman rope, dumbbells and barbells every 1-2 weeks or so.
20.) Build Gladiator Legs- Make sure you get deadlifts & squats into your program weekly. This will help increase the release of growth hormone and testosterone in your body.
21.) Get a training partner (preferably bigger than you) or Higher a Personal Trainer for motivation and an extra push to see faster muscular growth and to learn proper form and technique. A trainer may also help you to begin a 90 day program as well.
22.) Get at least 6-8-hrs of straight uninterrupted sleep every night (helps promote growth hormone).
23.) Invest in quality supplements-
24.) The chief cornerstone -should lie around multi-joint movements like squats, deadlifts, rows, presses, pull ups, dips and core exercises.
25.) Be consistently committed to your goals: You can’t fluctuate up and down. If you want to gain size, set a date and stick to the plan. This will help ensure you see results and also help motivate you to keep moving towards your beach body.
