Many people are so focused on hitting the gym everyday that they completely ignore the important things they have to do to get gains. for example...


Sleeping is one of the best things you can do to repair your muscles. Sleeping is such a fundamental part of your day that you must have the proper time for it. In addition to repairing your muscles it's also necessary to have energy throughout your day. If you're only getting minimal sleep every night, its going to affect the way you lift. Everyone should be sleeping at least 7-8 hours every night! 

2. EAT

If you don't know how much you ate today, we need to tell you.... this is a problem! You should be eating 3 to 5 small meals a day. That means one meal at least every 2 hours. This is to get all the nutrients your body needs. If you're just starting, ease into eating that much so your stomach can get use to the higher quantity of food. Try using a Calorie Calculator to figure out how many calories your body needs.

Eat foods that are high in calories and fats, but also have whole grain carbohydrates, not sugar. Avocados, Coconut milk, Rice, Quinoa, Peanut Butter, and Fish are great examples of healthy lean foods. If you find yourself having trouble coming up with a meal plan, try searching for one on the internet, or have your personal trainer put one together for you.


Make sure your are complementing your diet with the proper nutrition supplements. Things like Glutamine, BCAA, Protein, Mens Multi-Vitamins, Creatine and a Testoboost are great examples. These help give you an advantage at the gym and help with recover time, joint health, and overall energy. Its essential that you give your body these building blocks for optimal performance. Remember to take your protein shake after your workout. You only have 20-30 minute anabolic window before your body starts breaking down existing muscle for nutrients. Bring your protein shake to the gym with you to make sure this doesnt happen.

4. GYM

Yes, thats right. Even when you're not at the gym you have to be at the gym. On a conference call? Put the call on speaker and do a couple minutes of wall sits. Sitting all day? While sitting in your chair roll your stomach in similar to a crunch. Use control and those ab muscles to work that stomach for the next 5-10 minutes. A big set of stairs? Perfect. Take 3 at a time. But what if you don't see anything at all? Not a problem, drop and give them 50. You can pull a quick set on just about anything. Handstand push-ups, pull ups, even planks can be done anywhere. This is your prime time to show everyone else how strong you are, dont mess it up.

When done right, these techniques can have master results in your life. You need to take your new lifestyle seriously and do it right. Together with good information and your willing body marvelous things can be accomplished.