Functional training is not just a culture, it is actually a lifestyle. If you are wondering how to Build The Muscle, the answer is simple enough. You could build muscles by eating quality food, increasing your protein intake and training hard and with complete dedication.
Often people with aspirations for high-level kettlebell competitions wonder how they could be gaining muscle mass fast. The key to building muscles is supplying high quality fuel to the muscles consistently. Surely hard work really pays. Right amount of workouts and the right food would help you build muscles.
Boost Daily Caloric Intake
You should try to increase caloric intake. Suppose you are presently having about 2,000 calories per day, you could increase the intake to around 2,500 calories. You must consume enough protein for supporting muscle growth. It is best to have a minimum of 1-2g of proteins per pound of your body weight. You must drink plenty of water for building muscle optimally.
It is better to eat regularly at short intervals than sticking to usual two or may be three main meals each day. Adopt a better eating habit and have five or may be six small meals every day. Substitute one or two small meals with just protein shake for maintaining a high level of protein intake.
Eat the Right Fats
You should limit the intake of saturated fats to about 20g or even less. However, unsaturated fats are quite beneficial and essential for distributing Vitamins K, E, D, and A properly, promoting better eyesight and for a healthy and radiant skin. 50 to 70g of polyunsaturated or monounsaturated is supposed to be useful for training and overall good health.
Exercise to Help Build Muscle
You must do adequate warming up before beginning any exercise routine. It is better to start with simple jogging or any other low intensity routine for warming up all your muscles. You are not supposed to stretch any cold muscle at all. Work for shorter duration, but work harder. You could train with high reps as that is helpful in building endurance, but it is not useful in building up muscle mass.
Involve Every Part of Your body
Involve about 3 to 8 per muscle groups, and do 6 to 12 reps each set as a normal routine. Ensure that your final rep is very difficult to complete. You could consider increasing the weight you would be lifting. Your training should be restricted to around 45 minutes per day including your six pack workout.
Ensure that each and every part of your body is actively involved in the fitness routine. All muscle groups should be given equal importance and attention. 5 sets of Bench Presses followed by 5 sets of Rows. Try incorporating deadlifts, squats, rows, presses and pull-ups.
Final Tips on How to Build Muscle
Restrict your cardio training as it may end up limiting muscle growth by burning or using up amino acids and glycogen. You should take ample rest for boosting muscle recovery, repair and development. Reducing or eliminating stress levels helps as stress triggers and speeds up the production of cortisol that results in burning up muscle tissue.
To keep up with the rising cost of living, every business and working person would require a boost in profits and income earning, respectively. As a personal trainer you would fall almost in between the said two categories – part business, part personal. Raising your training fees is of course the more practical way of increasing your income, but clients might not take favourably to regular increases in fees. In fact, you could probably lose a few clients in the process. So look at a few other alternatives as mentioned below:
How qualifications help
You probably have certifications from the best personal trainer course you attended. Such certifications could be sufficient to put your foot in the door as a personal trainer. If you have the capacity and means you should look at going further up the ladder as a higher qualified trainer.
There could be opportunities and training institutes which require more qualified trainers and offering higher salaries. Celebrities, film stars etc would be willing to pay extra for a well-qualified fitness trainer.
Besides your normal fitness class you could look giving group fitness workshop sessions in your neighbourhood. Since almost everyone would like to become fit, you would probably get a good attendance.
You could inform people about the type of physical fitness classes you run, how fitness goals can be achieved, and share other fitness related information. You need to keep a record of names of people who attend the workshop so you can follow up for future business opportunities.
When you feel you are going through a slow business season, perhaps you could organize some special fitness events with a cover charge. During your PTCertifications you will have dealt with sessions on yoga, running a bootcamp and other outdoor fitness programmes. Use this knowledge to organize a special camp and charge an appropriate fee.
It may happen that one of your clients has visiting family members. You could check whether the visitors would be interested in a few fitness sessions during their stay. You could do single training sessions or group sessions which the family would probably enjoy. If the stay is longish, it could result in a neat extra pay packet for you.
Using ‘overload’ to your advantage
You may be one of the lucky personal fitness trainers who are fully booked and cannot take on new clients. This is also an area which could work out to your advantage. Make contact with another trainer who has certifications from your personal trainer courses and pass on the additional clients you are not able to accommodate. As a business arrangement you could take a cut from the fee the second trainer charges.
So make the most of any and all opportunities you get to earn that extra bit of income. You are not a salaried employee who can depend on annual increments. Gyms do have personal trainers to help train their clients, but such arrangement could be on a per session basis. Otherwise fitness training is a personally run business and you will only get what you put into it.
Because the fitness marketing business keeps evolving, it is not that easy to stay updated with the latest marketing techniques and SEO trends. In this context you should think of using popular media services. One such service is instagram which is fast becoming one of the primary channels, especially for personal trainers. By using instagram trainers get maximum brand exposure and are able to connect easily with their clients.
Benefits of using instagram
How to make use of instagram
Use of influencers
There is a group of people known as influencers who have a large following on instagram. A good way to engage a larger audience is to get such influencers to tag or post your fitness marketing business. What you need to do is may be challenge the influencers to do something in an effort to create a fun scenario. If the influencers respond to you it will be through a dedicated post, tagging you back. At times it is not easy to make contact with famous influencers. You could then check with any of your friends who may have several followers to post about you.
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