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In Part 5 of this series, we'll examine the forgotten keys to success in the gym: nutrition and rest.
Nutrition - The Essential Raw Material for Growth
You may have the very best training plan in the world. It's structured to meet your specific needs, and you perform every exercise with flawless execution. But if you don't supplement your workouts with proper nutrition, it's just wasted effort.
Failure to make significant progress with a weight training program can be attributed to poor nutrition probably 9 times out of 10. In other words, bad eating habits and poor food choices are the culprit 90% of the time.
Adherence to any good training program will create a spark for muscle growth. But it is nutrition that lights the fire and permits growth to take place. Simply put, no food = no growth. Still, it's not quite that simple.
Smart Nutrition
It's common sense that no food equals no growth. But poor food choices cause undesirable growth, specifically the increase of body fat. Eating everything in sight (the "see food" diet) in order to bulk up will work. But the bulk you see in the mirror will be in the form of body fat rather than well-defined, sculpted muscle.
In the rarest of occasions, a skinny teenager might be able to follow the "see food" plan and not gain body fat. But for the majority of teens and the rest of us adults, this approach will lead to extra, unwanted pounds.
Ideally, six to eight small meals that are spaced out every two to three hours should be your goal. Eat foods that consist of complex carbohydrates (such as brown rice, sweet potatoes, and oatmeal), lean proteins (such as chicken and turkey), and healthy fats (such as olive oil, canola oil, and omega-3 fatty acids).
The complex carbohydrates will provide fuel to your body during your training sessions and throughout the day. The lean proteins are a key ingredient in building and repairing muscle tissue. And believe it or not, your body requires healthy dietary fat as well. But avoid saturated fats and simple sugars since both lead to the storage of excess body fat.
If this seems like too much work - too many meals, too much grocery shopping, food preparation, cooking, etc. – then make sure to come back for the final part of this series for a discussion about meal replacements. And while we are on the topic of nutrition, remember to drink plenty of water!
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