Coach Maxwell Alexander is aware of a factor or two about bodybuilding, and he’s created this complete information that can assist you get Jacked Like Him. In this 6-part collection, Coach Maxwell will clarify the 5 foremost components concerned in pure bodybuilding, together with correct diet, weight coaching, supplementation, cardio, and relaxation and restoration. Along the way in which, he’ll share private anecdotes and recommendation that may guarantee your success as you construct muscle and lose fats to grow to be a jacked physique competitor like him!
Get Jacked Like Coach Maxwell Alexander: The Ultimate Guide to Natural Bodybuilding – Bodybuilding 101 with Coach Maxwell Alexander
What is Natural Bodybuilding?
The phrase pure has grow to be widespread within the health world. It’s used to determine somebody who doesn’t use performance-enhancing medication equivalent to steroids, stimulants, or human development hormone (HGH). Natural bodybuilders comply with a really particular weight-reduction plan and weightlifting routine. They abstain from many processed meals and meals excessive in sugar and as a substitute exchange them with wholesome options like quinoa, fish, candy potatoes, and recent greens. They additionally drink loads of water and have a tendency to not devour alcohol or caffeine.
A Day within the Life of a Natural Bodybuilder
Maxwell wakes up and drinks his espresso for breakfast. He will get wearing his sweatpants or his favourite mesh gym shorts and a shirt that may permit him to maneuver freely in the course of the exercise. With a pair of sneakers in hand, he goes exterior for an early morning run or inside on the treadmill adopted by 20 minutes of abs work on the decrease again extension machine and one other quarter-hour doing flies with bands. At 8 am he begins lifting weights. He does 5 units of barbell squats after which strikes onto incline bench presses, dips, pull-ups, deadlifts, upright rows, bicep curls, and triceps extensions. By 9 am he’s accomplished lifting weights so he finally ends up with a stretching routine utilizing his favourite Chrip Wheel earlier than beginning his day at work.
Eat Enough Protein – Every. Single. Day.
When beginning a brand new weight-reduction plan, protein consumption is likely one of the first issues that many individuals are involved about. Protein comprises amino acids, that are the constructing blocks of muscle development and restore. Since there may be extra protein in animal sources than in plant-based sources, it’s essential to soak up sufficient energy from these animal sources day-after-day with a view to keep a wholesome life-style. There are additionally many protein dietary supplements accessible in the marketplace in the event you’re not getting sufficient dietary or supplemental protein. Maxwell’s weight-reduction plan is generally vegetarian and he dietary supplements his protein consumption with Gold Standard Whey.
Supplements That Help You Reach Your Goals Faster
Weight coaching is crucial facet of pure bodybuilding. Make certain you’re consuming sufficient energy and protein whereas lifting. Natural dietary supplements may help your efforts alongside and obtain your objectives faster, however they shouldn’t be relied on as your sole supply of diet. Addressing components equivalent to sleep and stress administration along with a nutritious diet and train routine is one of the simplest ways to get probably the most out of your exercise routine.
Cut Out These Foods From Your Diet (Because You Don’t Need Them!)
- Processed meals – junk meals, canned items, microwave dinners, prepackaged and quick meals
- Grains – pasta, bread, cereal, oatmeal, and extra
- Dairy merchandise – milk and cheese are okay sparsely however excessive consumption can enhance the chance of growing hypertension or osteoporosis
- Vegetables with a excessive sugar content material – candy potatoes, carrots, corn, and others
- Fruit juice – water is best for you because it retains your physique hydrated
- Alcohol – dehydrates the physique and might have adverse results on muscle development. Although, Maxwell can’t stay with out his wine and he makes certain to drink a minimum of 2 glasses day-after-day as FDA beneficial 🙂
6 Tips for Getting Leaner Without Losing Muscle Mass
- Eating and coaching with weights day-after-day is important. A rising physique wants the suitable vitamins, which you’ll solely get from meals and dietary supplements. Plus, weightlifting will increase testosterone ranges and helps construct muscle.
- Get your exercises in early within the morning if attainable as a result of research present that folks have extra vitality later within the day because of the pure fluctuation of hormones throughout sleep cycles. Working out at evening may also result in emotional consuming – don’t have unhealthy cravings while you’re exhausted!
- Pay consideration to what’s in your plate – keep away from processed meals, as a substitute deal with lean protein like rooster or fish, complicated carbs like brown rice or quinoa, and wholesome fat like avocado or nuts for wholesome meals stuffed with nutritional vitamins and minerals.
- For greatest outcomes drink loads of water all through the day (roughly six-eight glasses) however keep away from ingesting energy in liquid types equivalent to juices or sodas.
- Protein shakes are a simple manner so as to add protein to your weight-reduction plan with out including a whole lot of energy. But keep in mind to not make them too thick with issues like ice cream, coconut milk, heavy cream, or almond milk. They must be about 80% water and 20% powder/milk/syrup combination.
- Consider utilizing egg whites as a substitute of complete eggs – they’re an excellent supply of protein with out all of the fats present in yolks.
Get Ready for Instagram Photoshoot with This Specific Warm-Up Routine
Complete 5 reps of every train with the said weight earlier than shifting on to the subsequent train.
- 5 Sets of 10 Unweighted Pull-Ups; or 8 Pull-Ups (in the event you’ve accomplished 5 units of 10)
- 1 minute between units and workouts, until in any other case famous. Start every set with a pushup.
- Lightly band collectively wrists for bicep curls for greatest outcomes. Keep an arch in your again whereas curling. Squeeze your butt whereas curling on the high of each rep.
- Use 3lb ankle weights for seated triceps extension, however solely do three reps per set since you don’t need them too sore after this particular exercise routine! Bring your elbows as much as shoulder peak after which lengthen them straight out in entrance of you so far as attainable. Keep them near your physique when reducing them again down once more.
Workout within the Morning (and right here’s why…)
The first step is setting your alarm and preparing the evening earlier than so you aren’t rushed when it goes off. Plus, it forces you away from bed, which can get up the remainder of your physique. Give your self a minimum of half-hour for breakfast, morning rituals, and so on. The subsequent factor is to set a schedule for your self. I’m extra productive after I know what’s occurring forward of time and plan accordingly. I additionally advocate beginning with a high-intensity exercise (HIIT) within the morning adopted by a full day’s price of labor or faculty as a result of this offers you loads of time to chill out afterward and unwind from any stress that may have constructed up in the course of the day.
Why Cardio Should NOT Be Part of Your Workout Routine
So what’s Cardio, and why must you keep away from it just like the plague? Cardio refers to something that makes your coronary heart charge spike; this consists of working, leaping rope, sprinting, or another exercise that takes greater than 20 seconds. This can’t be good for pure bodybuilders. Consider all of the occasions individuals say It’s a marathon, not a dash! What does this imply? Well, as a pure bodybuilder you want to be conserving your vitality as a lot as attainable so you should utilize it throughout exercises the place we try to make our muscle tissues work at 100%.
There are two sorts of workouts – energy coaching (resistance) and cardio (cardiovascular). Strength coaching workouts assist develop muscular energy and endurance by utilizing resistance equivalent to weights, elastic bands, pushups, and so on. Cardio workouts enhance oxygen consumption by elevating one’s coronary heart charge for prolonged intervals of time. They burn energy however do little to nothing when it comes to constructing muscle. An instance can be if somebody goes on a run, they might begin burning fats as a result of their coronary heart charge is up larger and their cells are getting glucose sooner – however after they cease working and put down the bottle of water they had been ingesting – they cease burning fats. Why? Their coronary heart charge drops too low which suggests their cells don’t get glucose quick sufficient – inflicting them to enter hunger mode.
Squats, Deadlifts, Bench Presses & Military Presses, and Kettlebell Thrusts are the BEST Exercise For Building Muscle Mass and Strength
Squats and Deadlifts are the perfect workouts for constructing muscle mass and energy. Squats primarily work your quadriceps, hamstrings, glutes, calves, abs, and decrease again. Deadlifts primarily work your lats, erector backbone (decrease again), biceps, forearms, and posterior deltoids. Bench Presses primarily work your chest muscle tissues whereas Military Presses primarily work your shoulders. If you need to get that bodybuilder to look with out utilizing medication then be sure to incorporate these three important workouts into your routine. Start by performing 3 units of 8-12 reps per train. Rest in between units for a couple of minute or two relying on how heavy the burden is that you simply’re lifting. Perform 3-4 complete units per train earlier than shifting on to the subsequent one.