1. Minimize carbohydrates as much as you can. Get used to reading nutritional fact labels and keep track of how much carbs you take in per day. Try to keep that number below 40 grams. Carbohydrates higher your insulin level in the body which triggers the fat stores to store fat.
2. Eat more protein. Whether it's chicken, beef, fish, or a protein shake, you need to be getting in at least 1 gram of protein for every pound you weigh. For example, if you weigh 190 lbs., then you should be taking in 190 grams of protein per day. Note that this is only for those looking to increase their muscle mass. Even if your goal is fat loss, you should be increasing your protein intake because it will keep you full for longer. Also, a gram of protein contains 3.5 calories compared to 5 calories per one gram of carbs and 10 calories per gram of fats.
3. If your eating less than 40 grams of carbohydrates per day, do not be afraid of eating fats. Remember that as long as your not eating that much carbohydrates, your body won't store the fat you take in because it uses it as an energy source. Instead, you'll be burning the fat you already have stored in your body.
4. Keep a record of your workouts and take note of weights, sets, and reps. This is important so you can track your results and increase your strength the right way. Don't go into the gym guessing how much weight you used last time or what speed you ran on the treadmill and for how long. Take note of everything and gradually work your way up. You'll see results faster.
5. Change your workout every 3 weeks. If you keep doing the same workout routine for a muscle group, your muscles will get accustomed to them and growth will be slow. This is where muscle confusion comes in. After 3 weeks when you start doing new exercises, your muscles won't be used to them and they'll need time to be. Muscle growth will be much faster this way. After the second cycle of new exercises, switch back to your original routine and so on. So you have 2 separate routines. Do one for 3 weeks, start the second one after, then the first one again, and so on.
6. Don't focus on 2 or 3 muscle groups, you need to workout your whole body. There is no such thing as spot training (training one muscle group and expecting it to develop). You must train all of your muscle groups so that more hormones can be secreted by your body encouraging growth and anabolism. You'll be surprised that you will have faster muscle growth by working out your whole body. Never think about skipping leg day. That's a common mistake. People skip leg day because they don't care if they have defined legs or not but in reality testosterone is secreted by your body more on leg day than any other workout day by a lot. The same goes for abs. Running on the treadmill and doing a bunch of ab workouts won't get you abs. You need to workout every muscle in your body and you'll burn fat and gain muscle a lot faster.
7. This continues from the last step in a way. Focus on larger muscles groups, not smaller ones. Keep the smaller ones for later. There is practically no fat burn in your body when you train 1 muscle in the gym all the time. Legs, Chest, and Back are what you should primarily focus on. These are large muscle groups. Your biceps are actually a small muscle when it comes to these, same goes for triceps and shoulders. These are known as auxiliary and you should workout these muscles within the week for maximum gains.
8. Your most calorie-filled meals of the day should be breakfast and your post-workout meal. You'll burn fat faster when you eat a bigger breakfast and you'll be less prone to eat unhealthy foods throughout the day. As for your meal after you workout, you should be eating 30-40 grams of protein. It's important to fuel your body and get as much nourishment to your muscles so that they can recover faster.
9. Don't train the same muscle group twice every 3 days. Even though you may not feel sore, your muscles are still recovering. After 3 days, they should be recovered so that you can train that muscle group again. Training the same muscle group more than once in less than 3 days will deplete your recovery process and the muscle will breakdown even more. By the time you recover, you will have made little or no gains. Give your muscles time. It may sound like a slow process but it's worth it. 20 grams of protein every 2-3 hours will increase the recovery period and your metabolic rate.
10. Women can drink soy milk or almond milk as a substitute to dairy milk. It contains far less carbohydrates and is said to have a better taste. You can add sugar free syrup for a low carb chocolate milk. Men shouldn't drink soy milk because it increases the estrogen level in the body which slows down the release of testosterone.
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