Tired of seeing so many different types of supplements on drug store shelves? Rows and rows of pills, powders, and shakes that boast a variety of fast-acting capabilities and instant results. Personally, I found it confusing when it came to choosing something to improve my exercise plan. My problems didn’t end there, when I finally selected a protein powder from the countless different types available, the price burned a hole in my already miserable wallet.
Having taken such supplements personally, I admit that there were some results. I saw the muscles building up pretty quickly and I was able to train more often due to the faster recovery periods. However, the effects were not long-lasting and I was very uncomfortable about the possible side effects such supplements could have on my long-term health. I said to myself, “There must be a natural way to stay fit and build muscle without resorting to supplements.” However, it was challenging, with my lean body and lack of structure in planning my exercise routine. Don’t get me wrong, I am not violently against supplements, I am just of the opinion that it is possible to build muscle mass without having to take them. Many people around the world have done it by following some basic bodybuilding strategies.
1.) Diet is always a key focus. If you’re always carrying junk food, sugary carbonated sodas, and the like, it’s time to hit the grocery store to stock up on lean white meats like chicken and natural protein-rich foods like tofu. Preparation should not involve methods such as frying, but should be limited to grilling, steaming, or even stir-frying. You don’t have to eat “boring foods” – the general rule of thumb is to make sure your body gets the essential nutrients it needs to build lean muscle and replace energy, like optimal protein and carbohydrates, without storing excess sugars. or fats. Eat smaller but more frequent meals to make sure your body’s metabolism doesn’t slow down throughout the day. Consult a qualified dietitian when in doubt.
2.) When it comes to exercise, I prefer to stick to the “natural ways” as much as possible. For example, when it comes to weight training, sticking to free weights and deadlifts has worked better than using machines that isolate the muscles. Free weights are great for training core strength and balance as they employ many more muscle groups during a single rep compared to machines. However, before you even consider free weights, it will be ideal to make sure your body can handle its own weight in the first place. Push-ups, pull-ups, and squats are great exercises for beginners before graduating and using free weights. Consult a physical trainer if you need guidance in this area.
3.) Calculate your rest periods between sets. Bodybuilding is not a “take your time” routine. It must stress the muscles enough to cause microscopic tears in the muscles that force you to develop new muscles and increase load-bearing capacity. It’s important to calculate your maximum RPM, start with a set percentage, and then gradually increase that percentage over time. During individual sessions, have a 30-90 second rest period between sets, depending on the RPMs you’re working on, as this helps keep your muscles stressed enough without overtraining. Another tip is to make sure you don’t exercise more than two days in a row or that you don’t lift less weight than the sessions from the previous week (that’s an indication of overtraining).
I hope these tips help you in your quest for a fitter and healthier body without having to take multiple supplements. It’s always good to learn from people who “have been there, have done that,” so I suggest seeking guidance from qualified trainers or consultants.
