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Keeping A Nutrition And Training Journal
Mia Hamm, who was an American soccer player and a forward on the U.S. women's soccer team for several years, said, "Success breeds success." Mia was right. A little success makes a lot of success look a lot more possible.
The thing is that building muscle mass isn't a very fast process. You are not going to decide that you want to gain weight and build muscle mass this morning and achieve all of the results you want by the time the sun sets. It just isn't going to happen. It's a process, and results don't come quickly; but they do come.
There are at least two very good reasons for you to keep a nutrition and training journal. One reason is that you can make adjustments to your nutrition and exercise program as your results dictate. That is, if plan A isn't working, you can go to plan B.
The other, and the most important, reason for keeping a nutrition and training journal is that success truly does breed success. When you can SEE a gain of ¼ inch of muscle in your arm, you are encouraged, and you are more willing even excited about continuing with your program.
Before you start your muscle-building program, take your measurements and write them down. YOU WILL NOT REMEMBER THEM. Write them down. Think of the measurements as a starting point.
Do NOT measure more than once a month. Results don't come fast, and measuring and not seeing results is discouraging; so you want to measure only once a month so that your progress is evident.
If you are trying to gain or lose weight, weigh yourself no more often than once each week. Weigh yourself at the same time of day and wearing the same clothing, or no clothing at all, so that you get an accurate weight and can accurately calculate weight gain or loss.
BONUS : Keep Muscle Building Simple
In the world of bodybuilding, there is a principle referred to at "KISS." KISS is an acronym for "Keep It Simple, Stupid." The phrasing isn't very polite, but the principle is absolutely sound.
The fact is, bodybuilding isn't rocket science. It is a simple process, but it's a process that you must FORCE your body to accomplish. The body is a wonderfully efficient machine. It takes care of itself, and it uses the calories and nutrients that come in to its own best advantage. It sends all of the right "stuff" around to the organs, it replaces cells as needed, and then it very efficiently stores any leftovers as FAT, not MUSCLE. But, if it needs to use its resources to repair damage to a muscle, it will; and when it does, muscles get bigger.
So, applying the KISS principle to bodybuilding:
1. Damage the muscle with overload.
2. Eat the foods and take the supplements the body needs to make repairs.
3. Rest, rest, rest so the body can do its work and build more muscle for you.
"Damaging the muscle with overload" means lifting heavier and heavier weights. It means lifting these heavier and heavier weights repeatedly until the muscle fails. There are two factors here: weight, and time. You could lift a 10-pound weight maybe 200 times and accomplish the same thing as you would lifting a 100-pound weight 20 times or a 500-pound weight four times or a 1,000-pound weight twice.
Eating the foods and taking the supplements that your body needs to make repairs that you cause to muscles when you lift weights is pretty self-explanatory. Your body can't make repairs if it doesn't have the tools to do the job.
Resting is what allows your body to do the job. Muscles are getting bigger when you rest after damaging the muscle. Muscle size increase doesn't happen while you are lifting the weights. It happens when you rest after lifting the weights.
In the world of bodybuilding, there is a principle referred to at "KISS." KISS is an acronym for "Keep It Simple, Stupid." The phrasing isn't very polite, but the principle is absolutely sound.
The fact is, bodybuilding isn't rocket science. It is a simple process, but it's a process that you must FORCE your body to accomplish. The body is a wonderfully efficient machine. It takes care of itself, and it uses the calories and nutrients that come in to its own best advantage. It sends all of the right "stuff" around to the organs, it replaces cells as needed, and then it very efficiently stores any leftovers as FAT, not MUSCLE. But, if it needs to use its resources to repair damage to a muscle, it will; and when it does, muscles get bigger.
So, applying the KISS principle to bodybuilding:
1. Damage the muscle with overload.
2. Eat the foods and take the supplements the body needs to make repairs.
3. Rest, rest, rest so the body can do its work and build more muscle for you.
"Damaging the muscle with overload" means lifting heavier and heavier weights. It means lifting these heavier and heavier weights repeatedly until the muscle fails. There are two factors here: weight, and time. You could lift a 10-pound weight maybe 200 times and accomplish the same thing as you would lifting a 100-pound weight 20 times or a 500-pound weight four times or a 1,000-pound weight twice.
Eating the foods and taking the supplements that your body needs to make repairs that you cause to muscles when you lift weights is pretty self-explanatory. Your body can't make repairs if it doesn't have the tools to do the job.
Resting is what allows your body to do the job. Muscles are getting bigger when you rest after damaging the muscle. Muscle size increase doesn't happen while you are lifting the weights. It happens when you rest after lifting the weights.
