WARMUPRIGHT
Toperformbetterandavoid
injury,youneedtowarmup.Do
lightsetsofthefirsttwomoves
ofeachsession,startingwith
a high-rep,low-weightsetto
getyourmusclesmoving.Then
witheachset,uptheweightand
reducetherepsuntilyougetto
your starting work-set weight.
Carbs
nYoucertainlydon’t
needtoditchcarbs
completelytobuild
a betterbody.Indeed,
eatingtherightcarbs
attherighttimewill
helpyourbodybuild
leanmassfaster.
Focusyourdietary
effortsonavoiding
sugarandlimiting
yourconsumption
offast-releasecarbs
likeprocessedwhite
breadandpasta,
whichhavebeen
strippedofmanyof
theirnutrientsand
muchoftheirfibre.
Chooseslow-release
carbsinstead,such
assweetpotatoes
and brown rice.Protein
nYouneedtoeat
moreproteinfrom
redandwhitemeat,
fishandeggstobuild
leanmusclemass
quicklyand
effectively.Lifting
weightscauses
microscopictearsin
yourmuscles,andit’s
theconsumptionof
proteinthatrepairs
thisdamageand
rebuildsyour
musclesbiggerand
stronger.Aimfor
atleasta fist-sized
portionofhigh-
qualityleanprotein
ateverysinglemeal.
A proteinshakeis
fineafterworkouts,
butdon’trelyon
supplements.Vegetables
nA widevarietyof
vegetablesshould
makeuparoundhalf
ofyourplateatboth
lunchanddinnerto
provideyourbody
withallthevitamins,
mineralsandother
nutrientsit needsto
lookandperformat
itsbest.Eata wide
varietyofdifferent-
colouredvegtogive
yourbodytherange
ofnutrientsit needs
afterhardtraining,
aswellasfibreto
keepyoufeeling
fullerforlongerand
stabilisebloodsugar
levelssoyouwon’t
betemptedbysweet,
sugary snacks.Alcohol
nTogainthemax
amountofmuscle
whilealsoshedding
asmuchfatas
possible,youshould
seriouslyconsider
cuttingoutalcohol
forthedurationof
thisfour-weekplan.
Boozeis highin
caloriesyoudon’t
need,andtoomuch
boozewillkillyour
motivationtohitthe
gymhardandeat
well.Yourbestbet
is tosticktowater,
greenteaandblack
coffeetostay
hydratedandload
uponantioxidants
thatwillhelpyou
recoverfasterfrom
tough training.Whatyoueatisasimportantashowyouworkoutif youwanta bigger
and stronger body. Follow these four rules to accelerate your gains.Fuelyourbiggerarms
andchestambition
with these simple tips
5Brightidea
Fillyourplate
withcolourful
vegandplenty
of lean protein.SEPTEMBER 2019 MEN’S FITNESS 113