The 2017 Battle Plan for Beginners - Men

Posted by Sophia Addison on April 26th, 2017

A quarter of the year has gone by but it is not too late to drop the excuses and lose the foolish fad diets and unrealistic workout programmes. To help you get started, we have compiled a recommendation of what changes you can makein terms of nutrition, supplements, and training.

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Nutrition

Before we jump into the training, you should look at what you are putting into your body. It is important that you start with good nutrition because if you neglect this part, it is not easy to get out of poor eating habits. So be consistent with your new eating habits and balance your macros accordingly. Have five to six smaller meals each day to ensure consistent energy and mental alertness. Each meal should contain lean protein, complex carbs, vegetables, as well as healthy fats to build your body with the right kind of nutrients. Be consistent with your protein intake and only choose lean options like chicken and salmon, and limit to around 20 to 40 grams at each meal. If you want to see and feel real progress, you have to stay away from processed foods loaded with added sugar and saturated fat.

Supplements

To get the building blocks for your training and muscle building goals, you need to look at getting dietary and bodybuilding supplements. However, do not fall into the trap of purchasing what fitness models and celebrities are using. These products are overhyped and often expensive. Instead, look at three things when it comes to supplements: multivitamin, protein with BCAA (branch-chain amino acids), and fish oil. To shop for these easily, go to respected online stores that are dedicated to fitness, health, and nutritional products and services. Just make sure to do more research and only take the supplements exactly as directed. It is important to note that these alone would not give you your desired body, but as the name suggest, they should only be treated as supplements to good nutrition and the right training routine.

Training

Do not make the mistake of following high volume and intensity workout that you see on social media. There is such a thing as overtraining, which can hamper muscle growth rather than grow them. Instead, focus on learning the right mechanics and form. So you consider hiring a fitness trainer or strength coach for at least a few sessions. Your training should consist of full-body routines for two to three times a week, or, minutes to perform an upper- and lower-body split twice a week-- a total of four workouts per weeks. Each workout should be around 60 minutes. Keep the repetitions range between five to ten. The weight should also be low to moderate. Rests between each rep can be minutes to reinforce the proper lifting mechanics.

As long as you have the burning desire to make the changes, this beginner battle plan will eventually be ingrained into your daily life. Once you have gained some experience with nutrition, supplements, and working out, you can go on to a more intense battle plan.