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5 Tips to Gain More Muscle

by Anthony De La Rosa January 17, 2023

written by Anthony De La Rosa

Lifting weights and building muscle are not for the faint of heart. It takes time, dedication, and hard work to see results, but if you’re willing to put in the work, it pays off! If you want to learn how to gain muscle and get fit, here are some tips to help you put on that hard-earned muscle mass.

#1 Eat More Calories and Protein

Simply put: if you want to gain weight and build muscle, then you need to eat more food than your body uses for energy every day. This is an oversimplification of a complex process, but that’s all we need for now!Eating more total calories and protein is essential for putting on muscle mass. Protein is the building block of muscle and it’s what you’ll be relying on to get stronger and bigger as you train. This means making sure that every meal has some form of protein in it, no matter what time of day it is. If you’re having trouble getting all the protein necessary to recover, try to drink at least one shake per day to ensure that your body gets enough amino acids to repair itself after a hard workout.There is debate amongst the fitness industry regarding how much protein one should eat. Make sure you get the right amount of protein throughout regular meals during the day is the best way to gain lean muscle tissue. Depending on how much protein you need to put on muscle, you should usually aim for 30–50 grams of protein per meal throughout the day. Spreading that amount through 3–6 meals or snacks a day is usually the recommended method for ensuring that you eat enough of it to put on mass.Also, about 1 gram of protein per body weight is a good way to get the required protein for muscle building. For example, a male weighing 170 pounds should probably try to get 140–170 grams of protein to put on muscle mass. This will fluctuate with activity levels, how long that person has been training, sleep, and other factors. But at the end of the day, most people underestimate the amount of protein they are actually eating per day. So upping the protein is usually a requirement for gaining muscle. Since your total calorie intake needs to be in a surplus, you’ll probably be upping the carbohydrates and healthy fats as well. Make sure they come from whole foods and clean food. If you’re eating a lot of processed foods — including sugary snacks and sugary beverages — then it’s time to cut back on them before putting on muscle mass becomes difficult. Processed carbohydrates can make it difficult for your body to use protein efficiently when building muscle tissue; instead opting for whole grains such as quinoa or brown rice will provide the extra carbs needed without sacrificing any nutrients from healthy foods like fruits and vegetables.

#2 Progressive Overload

Progressive overload helps you get stronger during a fitness routine and helps to put on muscle.

Now that you have the right exercise, it’s time to figure out how much weight to use. If your goal is muscle building, then choose a weight that is heavy enough to challenge you. Overloading the muscle with more weight, reps, tempo changes, etc. will lead to muscle strength and growth.Progressive overload is a fundamental principle of exercise that involves gradually increasing the demands placed on the body during physical activity. This can be achieved by increasing the weight lifted, increasing the number of repetitions performed, or increasing the frequency or duration of the exercise. The idea behind progressive overload is that by constantly challenging the body to adapt to new levels of stress, it will respond by growing stronger and more efficient. Challenge your muscles: Use weights that are heavy enough to be challenging. If you can easily lift a weight for your entire set, it’s time to increase it. You should be pushing yourself to the point where the last few reps are a struggle.This process is important for building muscle because it allows the muscle to adapt and get stronger over time. By consistently doing more reps, weight, sets, time, etc., you can effectively stimulate muscle growth and achieve your muscle-building goals.

#3 Follow a Routine That Works for You and Your Schedul

Establishing a solid workout and nutrition routine is critical for muscle gain. Consistency is key in any fitness journey, and having a structured plan helps keep you accountable.

Choose a Gym Schedule That Works for You: Find a time that fits your lifestyle and commit to it. Whether it’s early morning or after work, ensure that this time is dedicated solely to your workouts.
Meal Prep: Planning and preparing your meals in advance can save you time during the week and keep your nutrition on track. Spend a day cooking in bulk and create a variety of meals that fit your caloric and protein needs. This also helps to avoid unhealthy last-minute food choices.
Start Small and Build Up: If you’re new to a consistent workout schedule, it’s okay to start with a few days a week and gradually increase your frequency. The key is to create habits that you can stick to long-term.
Make Adjustments: Life can be unpredictable, and that’s okay! If you miss a workout or fall behind on meal prep, don’t beat yourself up. Adjust as needed and get back on track without losing sight of your goals.

#4 Get Quality Sleep

Photo by Annie Spratt on Unsplash. Getting quality sleep is key to building muscle.

Sleep is the time when your body repairs, builds, and grows muscle. You need a good night of sleep to repair and recover from the muscle breakdown that happens during exercise. It’s also essential for our bodies to grow new muscle tissue to build up strength.Quality sleep is crucial for muscle growth as it allows the body to repair and rebuild muscle tissue during the night. During sleep, the body releases anabolic hormones, such as growth hormone and testosterone, which are essential for muscle recovery and growth.Additionally, getting enough sleep can improve overall energy levels and endurance, making it easier to stick to a consistent exercise routine and have better workout performance. Without adequate sleep, the body may not have the necessary resources to repair and build muscle, resulting in slower muscle growth. Therefore, regular and consistent quality sleep is fundamental to support muscle growth and overall fitness progress. Create a Sleep-Friendly Environment. Make your bedroom a sleep sanctuary. Keep the room dark and quiet, and consider using blackout curtains and a white noise machine if necessary. Also, aim for a cool room temperature to promote better sleep.If you don’t get enough quality sleep every night, it can negatively affect your ability to gain muscle mass as well as hinder recovery from workouts at the gym or home. Because of this, getting enough high-quality sleep should be one of your top priorities if you want to pack on some serious size. Aim for 7–9 hours per night. Create a good sleep routine that allows you to get a good night’s rest and recharge for the next day.

#5 Stay Hydrated

Staying hydrated is an important aspect of muscle growth and overall health. When you’re dehydrated, your muscles can become fatigued more easily, and your performance in the gym can suffer. Adequate hydration also helps your body recover more quickly after a workout by flushing out toxins and delivering essential nutrients to your muscles.

Drink Plenty of Water: Aim for about 3–4 liters (or more based on your activity level) of water daily. Your body needs adequate hydration to function optimally during workouts and throughout the day.
Hydrate Before and After Workouts: Make sure you’re drinking water before heading to the gym to keep your energy levels high. After your workout, hydration aids in recovery, replenishing any fluids lost through sweating.
Recognize Dehydration Symptoms: Keep an eye on signs of dehydration like dark yellow urine, excessive fatigue, and dizziness. If you experience these, increase your water intake.
Consider Electrolytes: If you’re sweating heavily during workouts, consider replenishing electrolytes lost through sweat. This can come from sports drinks or options like coconut water.

Follow These Steps, and Put on Muscle!

Building muscle can be a fulfilling and rewarding pursuit that pays off with the right approach. Focus on a solid nutrition plan, embrace progressive overload, create a routine, prioritize quality sleep, and stay hydrated. Remember that consistency is key — make these habits a part of your lifestyle and watch as your efforts lead to impressive gains over time. Stay committed, enjoy the process, and don’t hesitate to seek support from friends, trainers, or fitness communities along the way. Here’s to a successful year of building muscle and achieving your fitness goals for the year.Thanks for reading! Please subscribe to get the newest articles on fitness, strength and conditioning, and boxing.

January 17, 2023 0 comments

Fitness Fitness Tips Gym Strength Training Uncategorized Weight Loss

7 Steps to Kickstart Your Fitness Journey in 2024

by Anthony De La Rosa January 12, 2023

written by Anthony De La Rosa

Welcome to 2024, folks! It’s a new year, so it’s time for new resolutions and a fresh start on your fitness journey. If you’re motivated to get in shape and adopt healthy habits but don’t know where to start, you’ve come to the right place.

Getting fit is a popular goal for many people, but it can be difficult to know where to start. Fortunately, there are many ways to get fit, from exercising at the gym to participating in outdoor activities like hiking and biking. By incorporating these strategies into your routine, you can stay motivated and achieve your fitness goals. In this article, I’ll list seven effective tips to get fit this year, so you can start feeling healthier!

Step 1: Make a plan.

Before you jump into any new fitness routine, it’s time to devise a plan to help you achieve them. Consider factors such as your current fitness level, any medical conditions you have, and your schedule. For example, if you’re new to exercise, you may want to start with low-impact activities like walking or light calisthenics. If you have a busy schedule, you may want to plan your workouts around the times when you have the most energy and focus. The important thing is to find a plan that works for you and your lifestyle.

Some people must do it at the earliest convenient time unless they can stay committed to an evening workout routine. Others prefer going right after work or at lunchtime. Whenever it is, make sure it fits in with the best time for you And don’t overestimate the time it might take you to get to the gym and get a good workout in. There are plenty of great 30-minute high-intensity workouts that you can try if time is an issue.

Making a plan is an important step in your fitness journey. It helps you set specific, achievable goals and provides a roadmap for reaching them.

Step 2: Set some goals!

Now that you have your plan in mind, it’s important to have a clear idea of what you want to achieve. Do you want to lose weight, build muscle, or feel healthier? Becoming specific about your fitness or health goals will help you stay accountable and on track.

For example, instead of setting a vague goal like “exercise more,” try setting a specific goal like “getting to the gym or doing an outdoor/home workout at least 3 times per week.” Or, I want to walk and listen to music (or not) for 30 minutes at least twice per week.

Setting goals is an essential step toward achieving your fitness goals. By identifying specific objectives, you create a roadmap that can help you stay on track and measure your progress. This, in turn, can help you stay motivated and focused on your desired outcomes, especially when challenges arise. Having clear goals can also help you prioritize your efforts, allowing you to make the most of your time and resources.

In addition, setting goals can also help you develop a growth mindset. When you set challenging but realistic goals, you create opportunities to develop. This can help you cultivate a sense of purpose and meaning in your fitness journey, allowing you to experience a greater sense of satisfaction and fulfillment. Ultimately, setting goals is not only about achieving a specific outcome but also about becoming the best version of yourself, both physically and mentally.

Step 3: Find an activity you enjoy.

Pick an exercise or workout that you enjoy. Photo by Anastase Maragos on Unsplash

One of the keys to sticking with a fitness routine is to choose an activity that you actually enjoy. If you hate running, don’t force yourself to run every day. There are so many different types of physical activity out there, from dancing to lifting weights to swimming. Experiment with different activities and see what works for you. The more fun you have, the more likely you will stick with it.

It’s important to choose an exercise type that you enjoy so that you stick with it. This could be anything from high-intensity activities like boxing or weight lifting to low-impact options like walking, yoga, and Pilates. The key is to find an activity that you look forward to doing. This will make it more likely that you’ll stick with it and make it a consistent part of your routine.

Step 4: Stay consistent.

Staying consistent with eating healthily and working out is crucial to achieving your fitness goals. It’s important to make healthy eating habits a part of your daily routine rather than just trying to eat well occasionally.

This means choosing whole foods most of the time and being mindful of portion sizes. It’s also important to make time for regular physical activity, whether that’s through structured workouts or simply incorporating more movement into your daily life. Consistency is key to seeing progress and making lasting changes to your health and fitness. So, try to make healthy choices most of the time and aim to exercise regularly.

Step 5: Monitor Your Progress/Use Technology if Needed

Keeping track of your progress can be a great way to stay motivated. Measure your fitness level, record your workouts, and track your food intake. This will help you see how far you’ve come and give you a sense of accomplishment.

Monitoring your progress is an important part of any fitness journey, and thanks to technology, it’s easier than ever to do so digitally. There are numerous apps and websites that allow you to track your workouts, record your food intake, and measure your progress.

For example, My Fitness Pal and other nutrition apps allow you to submit what you eat and help you monitor your calories and macros (protein, carbs, and fat). There are also a lot of meal ideas and plans that you help stay on course in the nutrition department.

Here is a list of apps and sites that can help you reach your fitness goals.

Many fitness apps like the Playbook App, Nike Training Club, and others allow you to follow workouts and track your progress. Trainers also use fitness apps through Trainerize, True Coach, and Train Heroic to allow users to follow their favorite trainers’ workouts.

You can use these tools to set goals, log your workouts, and see how you progress over time. Also, many fitness devices, such as smartwatches and activity trackers, can automatically track your steps, distance, and calories burned, making it even easier to monitor your progress. Using digital tools can help you stay motivated and on track toward achieving your fitness goals.

Or you can go old school with pen and paper, Microsoft Word, or Google Sheets to easily follow your progress through weight, reps, time, etc. Tracking your progress will help you stay motivated to continue pushing forward.

Step 6: Schedule your meals or meal plan

Try to have healthy meals scheduled to cook, and meal prep to have healthy food always available. Photo by CA Creative on Unsplash

Scheduling meals and meal planning might sound about as exciting as watching paint dry, but it can make a world of difference when it comes to staying healthy. When you have a plan, you’re less likely to reach for that bag of chips at 3 pm or order takeout because you haven’t thought about dinner. Plus, you’ll save time and money by having all your meals and snacks planned out in advance.

Have smoothies, healthy snacks, and protein snacks ready to go for when you’re feeling hungry and want to reach for unhealthy food. Having your kitchen fully stocked with healthy foods will help you from reaching for the not-so-good stuff.

Meal planning takes a little more time, but is super-helpful when trying consume healthy food on a consistent basis. Aim to cook meals 2-3 times per week in bulk. Choose a few proteins, whole grains, and vegetables that you enjoy, and vary them throughout the week to keep things interesting. Set aside time to prep meals in advance—this could involve batch cooking grains, grilling proteins, or chopping vegetables. Use containers to portion out meals for easy grab-and-go options during busy days.

Step 7: Stay positive.

Staying positive is an essential component when it comes to achieving your goals. A positive mindset can help you overcome obstacles, stay motivated, and ultimately achieve success. Research has shown that individuals who maintain an optimistic outlook tend to be more resilient in the face of adversity and are more likely to bounce back from setbacks. This is because positivity can help you shift your focus from what’s not working to what you can do to make things better. Moreover, a positive attitude can also have a significant impact on your physical health.

Studies have found that individuals who have a positive outlook tend to have lower levels of stress and anxiety, which can lead to improved cardiovascular health, reduced inflammation, and an overall boost in the immune system. This, in turn, can help you stay energized and focused on your goals, enabling you to tackle new challenges with confidence. Finally, positivity can also have a ripple effect on those around you. When you exude a positive attitude, you become a source of inspiration and motivation for others.

It’s important to remember that making lifestyle changes takes time and patience. Don’t get discouraged if you don’t see results right away. It’s normal for progress to be slow and sometimes unpredictable. Stay upbeat and focus on the progress you have made. Remember, making healthy choices is not about perfection; it’s about consistency. Every small step towards a healthier lifestyle is a step in the right direction.

Start 2025 Off Right

So there you have it, a step-by-step guide to getting started with fitness and healthy habits in 2024. It’s not going to be easy, but it’s worth it. Trust the process and have faith in yourself. With the right mindset and a little effort, you can achieve your goals and become the best version of yourself. Happy New Year!

It’s important to remember that getting fit is a journey that requires dedication, patience, and a positive attitude. By incorporating the seven tips outlined above, you can create sustainable habits that will help you achieve your fitness goals in 2024 and beyond. Remember to track your progress, stay consistent with your meal planning, and surround yourself with supportive friends and family. Finally, don’t forget to have fun and enjoy the process – getting fit should be a rewarding and enjoyable experience that brings out the best in you. So go ahead and take that first step towards a healthier and happier you – you won’t regret it!

*Thanks for reading this article! Please subscribe for more on fitness, workouts, healthy eating, and more! Find me on YouTube, Instagram, and other platforms by clicking the social media icons on the header and footer!

January 12, 2023 0 comments

Providing insight on fitness, nutrition, strength and conditioning, boxing, and more!

About Weight Loss

Hell o! My Introduction Post

by Anthony De La Rosa January 12, 2023

written by Anthony De La Rosa

Hello! My name is Anthony and thanks for checking out my website. I’m here to give tips and insights about fitness, strength and conditioning, boxing, nutrition, and how to stay active and healthy throughout our busy lives.

I specialize in a variety of areas strength training, weight and fat loss, and athletic performance. No matter what your goals may be, I am here to help you achieve them in a safe and effective manner.

My Background

I have always been interested in health and fitness, and I began working out an early page to get better at sports and training with friends at a local YMCA. I’m from West Virginia, and never really got into winter sports, so boxing, basketball, and going to the gym was a staple during the colder months of the year.

My fitness journey began when I was a chubby 12-year-old and started boxing. I had an old-school boxing coach who made me start running, hitting the heavy bag and speed bag, jumping rope, doing calisthenics, and teaching me about nutrition at an early age. I was very active throughout middle school and high school, playing various sports and working out for boxing and with friends to get stronger.

After graduating from college, I moved to Las Vegas to train and compete in boxing and experience the other side of the country. My first fitness job in Vegas was at LA Boxing (later bought by UFC Gym), teaching coaching group boxing classes and personal training as a pup in my early 20s. I’ve worked at a few gyms since then, most recently a gritty gym in Downtown Las Vegas called Real Results Fitness for 4 years, and at a fitness club

I have trained hundreds of clients in both personal training and fitness classes. I’ve had the pleasure of working with professionals working in business, tech, entertainment, healthcare, law, and business throughout the years. I have also helped coach amateur and a couple of professional boxers here in Las Vegas, as well as youth athletes who play other sports.

In my free time, I enjoy spending time with friends, attending events, games, and fights, going on hikes, traveling, and drinking coffee throughout the day. On weekends, I also enjoy indulging in a delicious plate of smothered chicken nachos and beverages.

Reasons For This Blog

I’m blogging to simplify the amount of information that is out there and help you become a fitter and healthier you. I’ll be writing about various fitness, health, and nutrition topics, and I will also be providing online fitness and athletic coaching programs through the site.

It can be difficult to get the right information that’s out there in the fitness and health industry. I’m here to break it down for both busy people wanting to get fit, and athletes who are trying to progress their bodies to the next level! I’ll try to provide reliable and knowledgeable information to help you all become fitter and healthier.

I’m here to help you lose weight, build strength, or improve athletic performance, I am here to support you every step of the way. Don’t let fear or uncertainty hold you back. Take the first step towards a healthier you today and let’s work together to achieve your goals and build a lifetime of healthy habits. I am excited to share the experience that I have in the fitness industry, and glad that you came here and will begin to trust my knowledge and experience.

Thanks for stopping by! Please subscribe and get notified when I post new content for you. If you would like to follow me and my clients’ training, check out my social media accounts below.

I enjoy sharing my clients’ and my workouts on social media. It’s a great way for me to connect with others in the fitness community and exchange ideas and tips for staying active. If you’d like to follow, here are my links!

Instagram: delarosa_fit | Youttube: delarosa_fit

January 12, 2023 0 comments

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