Muscle Gain Secrets Checklist
The secrets to Muscle Gain involves both the mind and the body. One cannot achieve significant progress in their fitness journey if he or she lacks the mindset, knowledge, and understanding of how the body works.
This checklist will run you through the simple steps and strategies to achieve your dream physique and tap into unstoppable muscle gain zone!
Module 1: Mindset Conditioning
Stop Giving Excuses
Road blocks, brick walls, obstacles, bumps in the road, reasons or whatever you call them – they exist and they get in our way daily in our quest to be healthy and fit.
Stop giving excuses. Never let them hinder your quest for the healthier and happier life. Also, due to the present access to high calorific food, the fitness excuses that one ensured our survival, now send us to an early grave. The best way to get back on board is to stop making excuses.
The Power Of Mindset
Fitness begins with the mind, not the body. Never underestimate the power of your mind. The essentiality of having a strong mind is often overshadowed by being strong physically. If you have the right mindset, you will have the mental power to stay focused and push yourself, even when things get tough. Not having the right mindset will result in you end up sabotaging your health and fitness goals in many ways.
So how do you ‘Fix’ your mindset? Here are 5 Simple Techniques to help you achieve your dream body with the right mindset:
1. Set Goals That Are Both Specific & Achievable
2. Cultivate Patience
3. Hard Work Is Your Only “Shortcut”
4. Everyone Is Different. Don’t Compare
5. Be Completely Committed
Module 2: Muscle Pumping Diet
High-protein diets such as Zone, Atkins and Sugar Busters were once popular diet plans in the past few decades. While high-protein diet does lead to weight loss, they have an alarming flaw, which leads to unbalanced meal plans that deprive one of other essential nutrients for a healthy body. However, that doesn’t have to be the case.
What Is Protein?
Protein is one of the 3 main macronutrients along with carbohydrate and fat. Protein is the most important source for muscle gaining as it acts as building blocks for muscle fibres. Simply said, without protein, your muscle won’t be able to grow. The best sources of protein are lean meat, eggs, cottage cheese, beans, quinoa and many others. We called these foods ‘Protein-rich Powerfood’ as they are packed with a higher percentage of protein compared to other nutrients.
What Foods Contain Higher Amount Of Protein?
Working out involves breaking down muscle fibres in order to grow bigger and stronger muscles, and protein is required to repair and grow muscle tissues. Also, it’s good to note that protein is the final source of energy after both carbohydrates and fats are depleted, making it perfect for those who wish to burn fats and lose weight.
What About Protein Powders?
Speak to any fitness enthusiasts in the gym, you’ll find that most of them consume protein powders as their staple supplements. So what exactly are they? It’s actually a popular protein source to help people improve athletic performance and build muscle mass. This is a go-to solution for those who are looking for a quick and convenient source to fill in their daily protein intake requirements to build muscles. Generally, one scoop of protein powder contains about 25g of protein, and 2 scoops can easily make up with one chicken breast. Plus, it’s easier to chuck down a bottle of protein shake than digesting one whole chicken breast.
Ways To Add More Protein In Everyday Diet
Besides protein powder, you should also learn how to get your protein intake from other sources, including whole food. Here’s a list of food that you can consider adding into your everyday diet to hit your daily protein target:
• Cheese
• Cottage cheese or ricotta cheese
• Milk or soy milk.
• Yogurt
• Eggs
• Nuts, seeds, wheat germ, and oats.
• Meat and fish
Planning Your Muscle Gain Phase
When planning your daily diet plan, first decide the number of calories needed for your muscle gain phase. After that, decide how much protein you need (0.8-1.0 g/lb), then set aside 20-30% of your calories comes from fat and the rest from carbohydrates.
With a higher amount of carbohydrates and fats allowed into your diet, you can have more energy to carry out strenuous strength training to gain strength and build muscle mass
Module 3: Must Have Muscle Gaining Supplements
Significance of Muscle Gaining Supplements
Generally, to build up muscle it is still better to achieve it via diet and exercise while supplementation should only be used for additive effects. Nonetheless, it should not be pushed aside as supplements are still generally used for health and building muscle. The Top 3 most used supplements are Creatine, Vitamin D and Omega – 3 Supplement from Fish Oil.
Rule of Thumb for a Good Diet
A good diet supposed to be simple and not to over-complicate things. Because the key to a sustainable fitness lifestyle is to have your diet simplified so that you’re able to stick to it long-term.
For those who seek to gain muscles, your priority is not food restrictions. Instead, you should be focusing on the number of calories you’re going to take throughout the day.
For starters, I recommend tracking your daily calories intake to have a clear picture of how your diet looks like and how you can manipulate it afterward.
Next is to determine what are your macronutrients percentage and finally the essential micronutrients (which can be easily covered with supplements).
Trust me, by becoming aware of your daily food intake, you will ultimately make better food choices in near future.
Foods to avoid
Generally, you should be avoiding food that makes you feel ‘bloated’, ‘sick’ and ‘low-energy’. This includes processed, highly-toxic (with chemicals), junk food and sugary foods. Sugar is the main factor that you should really look out for as it is present in foods particularly that aren’t fresh, frozen or dried. Additionally, sauces such as pasta sauce, ketchupand chili sauce contain sugar as well. Moreover, fruit juices and fizzy drinks are things that you need to avoid as well.
Supplements To Avoid
Supplements today are expensive! And if you’re not careful, you’ll end up burning a hole in your wallet with supplements that do not work.
There are a lot of people these days sold to the craze of muscle enhancing supplements that promise jaw-dropping muscle mass development. But honestly, do they even work? There are various supplements that that would improve muscle growth but only handful of it are actually scientifically proven to work if consume in the recommended method. Supplements that does not offer any muscle growth are considered placebo pills and powders which is merely an implication to your mind that it affects your body
Protein Supplement Scams
Here are some red flags to look out for when choosing a whey powder:
1. The cost per pound / kilo of claimed protein content is considerably cheaper than average. Whey is a commodity traded on the open market. You can be ripped off and pay way too much (You can even find places that sell 10x market price in luxury gyms!)
2.It has a proprietary blend (or doesn’t list leucine content).
3. Leucine content, when listed, is lower than 2.7 g per 25 g of protein content (the BCAA content of whey is 25%, leucine should be 11%).
If your protein powder doesn’t pass those checks, you’re rolling the dice with the quality of what you’re getting.
Module 4: Ultimate Chest & Best Biceps Sculpturing Workouts
I’ll share with you the ultimate chest & best biceps sculpturing workouts. These muscles groups will give you the V-figure that you’ve been longing for and look good in any outfit! So we’re going to focus on that today, and we’ll walk you through how to execute each workout with the perfect form to ensure maximal muscle growth and minimal injury.
First, we shall start off from one of the largest muscle groups of the body, apart from your legs and back – The Chest Muscles. The 3 most common ultimate chest workouts are:
1)Standard push-ups
2)Alternating one-handed push-ups
3)Shoulder adduction
Honestly, the 3 workouts that I mentioned earlier can really help you grow some awesome pectoral muscles especially if you’re a beginner. A simple routine with 4 Sets of the 3 Workouts can ensure optimal muscle growth because they engaged different angles of the muscles. For more advanced lifters, here are some additional chest workouts:
1. Barbell bench press
2. Incline bench press
3. Dumbbell bench press
4. Close-grip bench press
Best Biceps Sculpturing Workouts
Biceps are the epitome of fitness. Every man and woman deserves to have some awesome biceps. So you should really incorporate biceps workouts into your routine to grow these proud muscles. And here are my best biceps sculpturing workouts.
1)Standing barbell curl
2)Ez-bar preacher curl 3)Alternate incline dumbbell curl
4)Reverse wrist curl and wrist curl
5)Seated barbell curl
6)Dual dumbbell hammer curl
Module 5: How To Get “The Rock” Shoulder
Everyone wants to have “The Rock” shoulder & Washboard Abs! These are the aesthetic muscles that make you look good with or without clothes.
First, let’s start off with “The Rock” Shoulders. Some even call it the “Diamond Delts” and even“ The Boulders”. Whatever you call it, round, rock-solid and striated shoulders are highly sought after by anyone who are into fitness.
So how do you get “The Rock” Shoulder? Essentially there are 3 angles you need to tackle to have round, solid deltoids or ‘delts’, which are: Front Delts, Middle Delts, and Rear Delts. Here are my simplified and complete workouts to fully engage every angle of your delts in making them pop:
1)Lateral shoulder raise
2)Standing side deltoid circle raise
3)Seated overhead military press
4)Seated alternated dumbbell press
5)Upright rowing 6)Seated bent-over rear deltoid raise
How To Get Washboard Abs
Abs is a short form for abdominal, which is your stomach muscles.
A well-developed rectus abdominis or six-pack abs, seems to be the end goal of any exercise regimen. It is this muscle group that is one of the most challenging to build, as tons of effort and brutally intense workout do not magically guarantee a successful outcome. Think of your abs as a byproduct, not a muscle that you build. Like a bonus of work from a job well done.
But if you aim for overall well-being first and six-pack abs second, you are more likely to keep up the vigorous training needed to get that enviable perfect physique.
The Solid Foundation To Get Washboard Abs
1) Burn Your Fats First
2) Crunches Exercise
3) Eat Smart
4) Eat Health Fats
5) Drink Plenty Of Water
6) Eat Good Carbs
7) Eat Protein For Breakfast
Module 6: Celebrity Workout
Adding Celebrity Exercise to your workout plan Once your diet is all set and you’re confident with what you can eat, it’s time to put the workout into play. There are various types of workout you can choose, depending on your goals and what you like to do with your personal time. The most significant point is that you need to seek something that you enjoy doing or really want to do. It is not necessary to determine a certain type of workout because it’s what you feel you are needed to do. There are various choices. If you think that this type of workout does not appeal to you, you can shift to a different workout.
Practicing Celebrity Workouts
Personally, you can still follow your desired celebrity workout plan as a stepping stone to achieve your goals of muscle building. But in terms of diet plan, it is not ideal to straight-out follow their diet plans even if it is out there for people to look up to. Our daily caloric needs are varied from individual to another individual, even if you have the exact same weight and body metabolism doesn’t expect to gain the same results as what they have achieved. Nonetheless, let’s look into several celebrity workouts that shape into everyone desired body
1) Daniel Craig
2) Hugh Jackman
3) Chris Evans
Module 7: Secret Muscle Building Techniques for Vegans
The Possibilities Of Building Muscle As A Vegan
As long as you are consuming the right nutrition with high protein, you don’t have to be a meat-eater to build muscles. Building up your muscles is 80% from your diet while the remainder 20% comes from your physical exercise and training. To lose fat and build muscle you have to eat correctly. This will be your first and main priority before moving to your physical activities. If you got diet fixed and in check, you are a step closer to building up muscle. That being said building muscle as a vegetarian is a daunting task and a complex one due to the fact you would have a restriction to the certain food that you have access to eat.
The Essential Nutrients
Determining your vegan diet plan is significant to determine on what you can and should eat and how you can consume it. Just like any ordinary people that have fixed their diet plan, as a vegetarian it is best to track the calories of everything you eat during the entire day. As a vegetarian, your protein requirements will vary from the usual diet plan that ordinary people practice. If you are strength training then you would probably need to take protein supplement with the addition to your personal diet. There are various types of protein based foods that you can consume such as hemp protein, soy, rice protein and gemma protein.
The Significance of Vegetable Protein
There are various significant factors to look into when it comes to the consumption of vegetable protein. Studies showed that the anti-nutritional factors which are commonly found in soy and other vegetable protein have negative effects in human nutrition. These are substances or compound which act to reduce the intake of nutrients, absorption, and utilization and may produce other adverse effects.
Hence, it is highly significant to keep in mind that a higher consumption of vegetable protein is required to gain the same effect of a usual consumption of protein. The best vegetable protein powders you could consider are as followed:
• Whey Protein
• Brown rice protein powder
• Hemp Protein
Planning Out Your Diet!
“Planning out your Diet!” is being self-aware with what you eat and how much you eat daily. The optimized way to do this is to calculate the calories of everything you consume during the course of the entire day with the use of a calorie tracking application or a pen and paper.
Suffice to say if you wish to gain muscle, you basically need to eat over your Total Daily Energy Expenditure (TDEE). If you are losing weight at the same time while building muscles, it is best to remain conservative by staying within 500 calories above or below, respectively. TDEE calculator will only project out the estimated daily caloric needs, hence you need to track your daily calorie intake and compare that to your weight loss/gain to determine a more personalized approach. Adjust your daily intake and reassess for the next few weeks, repeat this step until you are losing weight at the motion determined by your own daily deficit.
Now That The Secret Has Been Revealed
Everything takes time to be better so as your body. As long as you have the determination to carry on, you will definitely taste the sweetness of the fruit by the end of the day. There is no shortcut in building muscle, taking protein powder is just a supplement to help. It is not everything.
Remember, your health is everything. Without healthiness in your life, you are just plain surviving. You are not living it. There is a mere difference between staying a life and living a life. What more can you ask for when you are not able to take a good care of your health? What kind of life do you think you will live without your health? Think about it before you decide to take any shortcuts or any actions.
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