WORKOUT BASICS FOR FALL
Key Things To Remember if
You Are Trying to Gain Muscle
by Bob Bonham
 Bob Bonham's - WORKOUT BASICS FOR FALL
Key Things To Remember if
You Are Trying to Gain Muscle
NEW YORK—So you are back at the gym after a summer of
rest and relaxation, but you are uncertain how to
achieve your goal of gaining muscle? Fall and winter
are the best times to bulk up, but one needs to take
the proper steps to build a great physique. Here,
fitness expert BOB BONHAM of STRONG & SHAPELY GYM in
East Rutherford, NJ offers general advice for those
looking to gain muscle and tone up.
SAVE CARDIO FOR AFTER LIFTING WEIGHTS: Generally it
is a good idea to do cardio (bikes, stair-climbing
machines) after you lift weights. If you do cardio
first, you may be too tired once it is time to lift
weights. You may also want to consider doing cardio on
separate days when you are not lifting weights.
BEST TIMES TO EAT: Remember the two times when it is
most important to eat—when you wake up and after you
train. It is crucial to eat breakfast so that you are
not tired later in the day, especially when you work
out. Always try to eat something before a workout,
even if it is only a protein bar, so that you are not
training on an empty stomach. Eating after a workout
is also essential because your body needs to replenish
all the energy you have just used up. A meal
consisting of carbs and protein should be eaten within
an hour of working out.
REMEMBER TO REST: One of the biggest mistakes people
make, especially beginners, is not taking enough time
off between workouts. If you are just starting out, it
is not a good idea to train more than four times per
week. Your muscles need time to rest and recover;
this is what makes them grow stronger. A good rule of
thumb: If you are really sore the day after a workout,
take a day off to rest, or certainly do not train the
same muscle group if you do decide to go to the gym.
Also try to get a full eight hours of sleep each
night.
NUTRITION BASICS: If you want to gain muscle, you will
probably need to add an additional 2,500 to 3,000
calories to your diet each week for each pound of
muscle you hope to gain. Start out gradually by
eating five to six smaller, high-protein meals each
day instead of three large ones. While protein powders
and multivitamins are good things to use, do not waste
your money on too many nutritional supplements. The
best way to build your body is with real food.
CHANGE WORKOUTS REGULARLY: People often do the same
exercises week after week, but after awhile your body
gets used to them. In order to build muscle, you must
consistently add new exercises to your workout
routine. Try not to do the same type of exercises for
more than two weeks. If you normally train each body
part once a week, try training your arms, chest or
legs twice a week for a while. Mix up your routine.
Try to lift more weight over time. Variety is key to
getting results. Keep a journal of your workouts so
that you can track your progress.
SET GOALS FOR YOURSELF: Remember to set goals for
yourself so you have a plan of action when you work
out. Tell yourself what you would like to achieve in
two or three months, and then take steps to achieve
that goal by adjusting your training regimen and diet
accordingly. Just make sure your goals are realistic.
Do not set yourself up for disappointment by thinking
you are going to gain 50 pounds of muscle in a month.
With proper diet and exercise, you can naturally add a
few pounds of muscle in a few months’ time. If you are
uncertain how to achieve your goals, consider hiring a
certified personal trainer for a few sessions to help
you design a workout routine and diet that will put
you on the right track for building lean muscle.
PRESS CONTACT: SCOTT HARRAH,
SCOTTHARRAH2005@YAHOO.COM, 917-405-2272
The September 2007 issue of Men’s Exercise includes a
feature on Bob Bonham’s tips for healthy eating for
busy people in the magazine’s “Fantastic Facts”
column. The January 2007 issue of Exercise for Men
Only magazine wrote that Strong and Shapely Gym in
East Rutherford, NJ is “widely renowned as one of the
best training centers in America.” The gym is the
training center for everyone from top athletes to
business people just trying to stay in shape. The gym
has 334 workout stations, with 12 computerized circuit
machines (9 in stretching rooms), 60 leg machines, 35
for chest, 30 miscellaneous benches, 5 Smith machines,
plus 1 neck, 14 shoulder, 41 back, 72 cardio, 7 lower
back, 25 ab and 23 arm machines. Also look for 40,
675 pounds of free weights, 20,000 lbs of plates, 17,
700 lbs of dumbbells, 2075 lbs of fixed barbells and
EZ-curls, 990 lbs of Olympic bars, and a posing room
and sauna.
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