Getting in shape, reducing waistline and putting on some muscle is a noble goal for 2025. A little advice can improve your prospects.
Here are a few tips that can help,
1. Work out until it's difficult to lift but not impossible where injuries occur.
2. Lighter weights (10 reps) at a slower pace are just as good as higher weights with lower reps (1-3 reps).
3. Don't overwork out because that can lead to reduced muscle growth.
4. Ensure rest is plentiful. Either workout full body a few times a week or work out different body parts each day with 3-day cycles.
5. The biggest factor in working out is to make it to the gym. Consistency is key. Set a time.
6. The number one factor is to eat high protein (meat, fish, beans, nuts), high fiber (vegetables, fruit), and lower simple carbs (ultra processed foods i.e. chips).
The research below is a meta-analysis of many studies and they found that excessive working out can reduce muscle growth. It appears excessive exercise and weightlifting can reduce muscle growth.
A Systematic Review with Meta-Analysis of the Effect of Resistance Training on Whole-Body Muscle Growth in Healthy Adult Males
I have a fitness trainer license and if your interested in a little help send me a message to the right. I can also help with self-defence and yoga training/rehabilitation. I'm mostly in San Diego and Escanaba/Gladstone area.
Benito PJ, Cupeiro R, Ramos-Campo DJ, Alcaraz PE, Rubio-Arias JÁ. A Systematic Review with Meta-Analysis of the Effect of Resistance Training on Whole-Body Muscle Growth in Healthy Adult Males. Int J Environ Res Public Health. 2020 Feb 17;17(4):1285. doi: 10.3390/ijerph17041285. PMID: 32079265; PMCID: PMC7068252.
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