Get enough sleep
Recovery is the most important factor in bodybuilding success. We grow when we sleep, not when we're in the gym. Yet many people forget that, and stay up late watching TV or reading, then cannot understand why their bodybuilding progress has stalled. Always get 7 to 8 hours of sleep, and more, when your body tells you it needs more.
Eat enough food
The second-most important factor in recovery is food. Many people put their bodies through tremendous workouts at the gym, then grab a small sandwich and go about their day. This is wrong! Your body needs protein and carbohydrates to repair the muscle damage you just inflicted during your workout. But at the same time...
Enough with the calorie counting!
Ever see a bodybuilder meticulously counting out every gram of chicken breast, rice, or oatmeal? Don't be that guy. The time spent making such precise measurements could be better applied to other aspects of bodybuilding.
Complete enough sets, then Get out of the gym!
Overtraining is the curse of many people in the gym who can never seem to gain an ounce of muscle. They work hard, 5 to 6 days a week for one to two hours, yet they never grow. It's because their central nervous system never has a chance to recover from these brutal workouts. Train intensely for 45 to 60 minutes, then get out of the gym.
Enough with the measurements!
Don't' obsess over the extra 1/8 of an inch on your waistline, or the 1/16 of an inch you've added to your arms since yesterday. Regular fluctuations in body water levels usually account for this, but lead to erratic behavior in bodybuilders. Put the tape measure away!
Eat enough fruits & vegetables
Bodybuilders often have no problem swallowing their 300 to 400 grams of protein each day. Yet when it comes down to eating fruits and vegetables - the very foods which move the protein through the digestive system and provide for overall health - they often become quite forgetful. Fruits and vegetables are essential for using that protein to its maximum potential - so eat 5 to 8 servings each day.
Small weights are enough of a jump
As you attempt to add more weight to the bar in an attempt to add more muscle to your frame, use the 1 pound plates. Use the 2.5 pound plates. Small increments on the weight bar lead to gradual improvement over time.
Do you do enough cardio?
Cardiovascular exercise is important for two main reasons. First, it allows your muscles to be seen - nobody knows you have incredible abs or terrific arms if you're wearing an inch of fat on top of them. Second, doing cardio long-term will provide very important cardiovascular effects. You need your heart, lungs, and respiratory/cardiovascular systems to be around a lot longer than your muscles. So think long term, and do your cardio!
Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for
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