How can I get a mesomorph body doing a 1 hour workout 4 days in a week?
Training:
- Compound exercises: Focus on exercises that work multiple muscle groups, such as squats, lunges, push-ups, and rows.
- Progressive overload: Gradually increase weight or resistance over time to challenge your muscles.
- Short rest periods: Rest for 30-60 seconds between sets to maintain intensity.
Nutrition:
- Protein intake: Consume 1.6-2.2 grams of protein per kilogram of body weight daily.
- Carbohydrate intake: Eat 4-6 grams of carbohydrates per kilogram of body weight on workout days.
- Healthy fats: Include sources of healthy fats such as avocado, nuts, and olive oil in your diet.
Lifestyle:
- Supplements: Consider using creatine and BCAAs to support muscle growth.
- Sleep: Aim for 7-9 hours of quality sleep each night.
- Hydration: Drink plenty of water throughout the day.
Sample Workout Plan:
- Day 1: Chest and back
- Day 2: Legs and shoulders
- Day 3: Rest
- Day 4: Arms and core
FAQs:
- How long will it take to see results? Visible results can take 4-8 weeks with consistent training and nutrition.
- Can I lose weight while gaining muscle? Yes, if you maintain a calorie deficit while training.
- Is cardio necessary? Yes, include moderate-intensity cardio 2-3 times per week.
- What exercises should I avoid? Isolate exercises that focus on a single muscle group should be limited.
- How often should I train? Train 4-5 times per week for optimal results.
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