1. Preparation 

Start your program nice and easy. It’s really important to prepare your body thought whole body workouts and body weight exercises. If it’s been a while since you exercised or you’re a beginner, it’s important to set your body up for the workouts your going to do. This will reduce muscle ache post workout and help avoid injuries. Make sure to have rest days between your workouts too to allow for your muscles to repair! 

2. Diet

This is a key factor in muscle growth! Fuelling your body is so important for your muscles to build and repair. A protein rich diet is essential, research suggests that protein intake is beneficial every 2-3 hours. This allows your body to remain in an anabolic state (growth) recommended daily amounts are 1.6g to 2.2g per kg of bodyweight per day. Don’t forget carbs as an energy source are a really important part of building muscle and assisting your exercise regime! Protein intake within 30 minutes of your workout is going to be key to your progress

3. Vary your workouts 

Varying your workouts will not only keep them interesting, but keep you engaged and motivated with your progress. Your body can become accustom to exercises so changing your routine every 6-8 weeks will help keep your body working to its best capabilities! Even small variations of exercises will help prevent your body from plateauing 

4. Have a good body split 

Depending on how many days you workout a week, having a good body split is really important. If you workout 3 times a week (the minimum to get good gains) I’d recommend a chest and arms workout paired with shoulders and back on day 2 and legs on day 3. Core exercises can be added on to any of these days. If your doing more than 3 days you can split down these days depending on your areas of focus. Always leave at least 1 rest day between working the same muscle group. 

5. Never miss Legs day

A lot of people skip legs day and may think that they are happy with their legs! But working your legs and introducing compound movements such as squats and deadlifts will actually help you build muscle quicker everywhere else. These movements have been proven to increase the bodies natural production of testosterone and growth hormone which will help you build mass quicker everywhere else! 

6. Keep motivated 

One of the most important points is to stay engaged and motivated with your workouts. Keep a planner and record of your progress and a picture diary of where you started and where you are now. Monitoring your weight, body fat and muscle mass is pretty easy now with most household scales! More importantly set yourself short, medium and long term goals to change your body to what you want!

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