Steroids are one of the most worthy items besides Viagra in the media today. Athletes, bodybuilders and die-hard weight lifters dig in with the effect they get from Steroids. Yup, that’s right! From professional level to local, they all crave for this stuff!
Yet, there’s another legal way for getting lean muscles, but it requires your hard work! So, you’re in for Steroids free muscles? Build up your body free from bad side effects? Here’re the tips!
Perform heavy lifting! By progressively overloading the muscles, you’ll get what you want for.
Pull complex exercises! Yup, you can pull out military presses, squats, bench presses, dead lifts or back rows for examples. Get a lot of water! The Institute of Medicine recommends men to get 3 liters a day and women get 2.2 liters a day.
No junk food is allowed! Keep your hands away from deep fried, high fat, refined and highly processed foods. Also limit yourself from alcohol and sweet beverages like soda and high-calorie coffee drinks.
Eat good foods. That’s right! Bring in the good stuffs into your body! Eat foods like lean meats, fish, low fat dairy products, soy products, beans, legumes, fruits, vegetables, nuts, seeds and nut butters. They contain good balance of protein, carbs and fats.
Make shakes! Pre- and post-workout nutrition is very vital! You need lots of energy, and to fill in your energy meter, you got to have a pre-workout shake about 30 minutes previously before jump into your workout! And after you’re finished, your glycogen stores are depleted, and your muscles are like a sponge. A shake after workout can quickly fix them out!
Get lots of rest! You see, during sleep is when you body recovers, rebuilds and regenerates. And 7 to 9 hours a night is what it takes for full recovery.