“I don’t have the right genetics to build muscles”
This is a common excuse made by many people when they can’t build muscle. However, the fact is, while genetics do play a role in how your body will look like at its peak, most people are having mediocre physique due to poor nutrition and training routine.
In this article, we will look the 3 ways to help you improve your physique regardless of your genetics destiny.
Let’s jump right in!
#1 – Nutrition
The amount of foods you should eat are dependent on which phase you are at right now. If you are in a cutting phase, you will need to be in caloric deficit to lose weight and burn fat. If you are in bulking phase, you will need to be in a slight caloric surplus to build muscles, while minimizing fat gain.
If you are unsure of how to calculate your targeted calories intake, click here and fill in your details in the calorie calculator tool.
The next step is to eat your foods with the optimal macronutrients. Macronutrients are mainly made up of carbohydrate, protein, and fat. Aim to get your calories with the macronutrients ratio of 35% carbohydrate, 35% protein, and 30% fat. Use MyFitnessPal to help you easily track the calories and macronutrients intake.
Among these three macronutrients, protein is the most effective in terms of improving your physique for both building lean muscle mass and improve weight loss.
The Role of Protein in Building Muscles
Research shows that a high protein diet favourably enhances the muscle and strength gains arising from resistance training.
Studies have also shown that a high protein diet helps to preserve muscle mass during a cutting phase.
The Role of Protein in Burning Fat
Research shows that eating a high protein diet can help to increase satiety, which helps to reduce food cravings. This will indirectly result in fat loss as you eat lesser foods.
Studies also show that a high protein diet is more satiating than that of a high carbohydrate or high fat diet.
Lists of Protein Sources
Here are the lists of great protein sources to choose from:
- Chicken breast
- Whey protein
- Lean beef
- Greek yogurt
- Cottage cheese
- Turkey breast
Given the wide variety of proteins to choose from, you should be able to plan your meals and eat the right amount of proteins.
While carbohydrate and fat are important as well, getting enough protein should be your first priority. Just by getting enough protein will help to gradually improve your physique.
#2 – Training
The next component is having the right training program with the focus on compound exercises.
Compound exercises are exercises that stimulate a few muscles groups, while isolation exercises only work on one muscle group.
Research has investigated the difference in energy expenditure between compound exercises and isolation exercises and found out that compound exercises burn more calories than isolation exercises due to higher excess post-exercise oxygen consumption (“EPOC”).
Make the most out of your compound exercises by incorporating the following exercises at the start of your workout routine:
- Bench press
- Military press
- Bent over rows
- Weighted dips
As the saying goes, compound exercises bring compounded results.
#3 – Supplements
While supplements are always being touted as the “magic” solution to improving your physique, there are only a few supplements that will actually work.
As the supplements industry is a billion-dollar industry, the stakes are high for vendors and distributors to promote the potent use of various supplements.
In terms of taking your physique to the next level, the best supplement I would recommend is creatine.
Creatine is one of the cheapest and most effective supplements you can take.
As for the type of creatine to consume, go with creatine monohydrate over the other forms of creatine in the market.
Creatine monohydrate is currently the most extensively studied and effective form of creatine in terms of muscle uptake. Research has shown that creatine monohydrate is the most effective supplement in terms of increasing high-intensity exercise capacity and improve lean muscle mass.
To maximize the usage of creatine, have a one week loading period of 20 grams per day (4 servings of 5-gram each time). Following the loading period, take only 5 grams a day post workout.
If you are concerned about the health impact of creatine, research has shown that supplementation with creatine is safe to use for healthy individuals and does not have any side effects.
The other supplement I would recommend is a whey protein, only if you are not getting enough protein from food sources.
While a whey protein is not necessary, it can be useful in helping you to hit your daily protein target.
Ditch the genetics excuse and start getting enough proteins, focus on compound exercises, and supplement with creatine and whey protein.
If you follow the 3 tips above, you will be able to see substantial changes in your physique.
Over to You
Let me know in the comments below your thoughts on the 3 ways to improve your physique?
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