So in other words is you must build up muscle mass. Now, every time that I talk about ‘building muscles’, people tend to get freaked out of,’ oh, oh my God, I don’t want to get ‘too muscular’.’I don’t want to get scary huge, you know, too big and such. ‘Let me tell you what, this won’t happen. Take a look at me, I’ve been training for 10 years; I’ve been lifting weights since 2008, February 18th, and today is 10 years already. Now, am I too big? Well, to some of you, I may appear a little bit too big, but, in general, I think I’m still okay, right? So, this is the outcome. Now, three things I would like to share to you and how you can achieve that nice, lean physique and how you get started. So, number one is your training. Training, body weights, cardio, they are all good, but I think it’s not enough. You must do weights training, resistance training. What is resistance training? Go to the gym, lift weights, this is resistance training. Now, why resistance training?’Cause resistance training has been proven effective in building up muscle mass, again, not getting ‘too big’, but just building up lean, muscle mass, and the benefit of resistance training is, basically, improve your muscular endurance, improve your strength, and, over time, this is how you get fitter, and, eventually, it will help to burn more calories if you combined with good diet and cardio training. So, a lot of benefit in resistance training. So, start going to a gym, do mainly free weights, compound exercise, and machine is good, but, over time, you may want to step out of your comfort zone trying lifting free weights. This is gonna be challenging, but it’s gonna be fun. Alright, so number two is your nutrition! I don’t want to get into it too complicated. Nutrition’s can be very complex. I want you to just learn something easy and fast that you can take home and get started as soon as possible. I want to focus on protein, alright. This is one of the most important macro nutrient when it comes to muscle building or losing weight. You see, because protein helps you to repair your muscle tissue that you train in gym or even in your activities like cardio, or even just recovery when you sleep. You’re body needs to recover, alright, not just muscles, your skin, your hair, and so much more. So, protein is very, very important. Get in at least a pound of your body weight. So, example, if your body weight is 150 pounds, you should get in 150 grams of protein. Now, how much is 150 grams of protein? One slice of chicken breast will be about 45 grams of protein, so, you do the math, and, apart from protein, try to get in a lot, a lot of fibers, right, fibers, vegetables, because fibers and vegetables, they are known as one of the highest level of thermal effect of food. That means if you eat fibers, you will burn lot of calories, something like protein. Now, I’m not saying that the other two macro nutrients like crabs and fats they are not important. They are important, too, but, for now, just focus on protein and fibers. Make sure every single meal that you eat contain protein and vegetables. So, number three is there are no overnight results, and its gonna be hard, lemma tells you what. If you count down on how long more you have to work out in order to get that result, it won’t work long term, alright? My suggestion is don’t think about how long to do it. Just do it every single day, right. Eventually, it will become a habit, and this is what makes you feel that your workout is effortless. Consistence is the key, and you must be very patient. I would say train at least three times a week. I would train up to five times a week. It can be cardio training. Weight training prefers to be training up to three to five times a week, and cardio, do about three to five times a week. You must be consistent. Another way to be consistent is try to commit you to somewhere convenient. If let’s say your gym is an hour away from your house, well, in the beginning, you might feel that you are pumped up, you have the determination, you have the discipline to commit going to the gym every single day, doesn’t mind traveling far, but over time it can be a pain. It doesn’t work long term, so try to commit to somewhere near to your house and have easy access. Same goes to your nutrition. You may want to clear your shelf, clear your fridge if you have junk foods, a lot of junk foods, try to communicate with family members telling them that you deserve a healthier lifestyle, and, hopefully, this will influence them too. So, that’s pretty much I want to share. For more information if you wanton learn all kinds of resistance training, with a proven, effective formula from me that I’ve spent a decade learning from my trial and error that I don’t want you to go through the same mistake. Check out the link over here, and please comment what type of video you would like to see in my next video.
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