My Motivation Tips:
- Make a board full of inspirational quotes, pictures of your fitness “idols” and anything that inspires you!
- Remind yourself of your goals often
- Remind yourself why you started in the first place
- Take progress pictures to compare to instead of the scale or the mirror
- Change up your routine every now and then
- Smile, even when you don’t feel like it (in Psychological studies they found that just the act of smiling made the individual happier!)
- Surround yourself with positive people who support your goals
“I have a quick question: So I need to build my glute muscles as I literally have almost no bum. I have read all your info on how but I was just wondering how many times a week I should be working glutes if building a lot of muscle is my goal?”
Training each body part 1-2 times per week is sufficient to build muscle. Remember that the gym is simply the STIMULUS for change. When you exercise, you break down the muscle tissue.
It is during sleep and proper nutrition afterward that the muscle is rebuilt! So be sure and get plenty of Z’s and enough protein. Aim to consume 1 to 1.5 grams of protein per pound of bodyweight each day.
Post-workout nutrition is extremely important. It is arguably the most important meal of the day besides breakfast. Right after your workout, consume a whey or whey & casein protein shake and a simple carbohydrate. Follow that up with a real meal within the hour after training consisting of a lean protein and some veggies and complex carbohydrates. An example would be 3-4 ounces of chicken with a cup of broccoli and 1/2 cup of brown rice.