BUILD MUSCLE ALL DAY
Sure, you want a broader chest and abs that whistle in the wind. Biceps that bulge through your shirtsleeves would be nice too. But these aren't the only reasons you hit the gym. You also work out to burn off the aloo parantha you had for breakfast (and to guard against tomorrow's puri channa). You might even believe that an hour of pushing weights makes up for eight spent sitting at a desk. And as long as you don't miss that hour each day, you will build a body that makes the doe-eyed colleague take notice.
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The reality: the rest of your day is just as important for building muscle. "The point of working out is to force your body to adapt," says Mumbai-based Frank Mapranny, training director at Your Fitness Club chain of gyms. "But those adaptations don't occur in the gym-they occur during all the hours you're not there." Build muscle on the 24-7 plan with these tips.7 A.M.
Wake up with water
When you roll out of bed in the morning, chug half a litre of chilled H2O-the volume in a typical consumer bottle-and you can raise your metabolism by 30 per cent, according to scientists in Germany and Canada. The fat-burning benefits don't stop there: that same study found that the metabolic boost lasted for up to 90 minutes after people took their last sips.
7:30 A.M.
Rethink your cereal
In a recent study in Nutrition Today, only 55 per cent of the tested cereals billed as "whole grain" were a "good source" of belly-filling fibre. "Most cereals are high in sugar and low in muscle-building protein," says Seema Singh, chief of clinical nutrition and dietetics, Fortis Hospital, New Delhi. Try this instead: ½ cup oats, 1 cup of toned milk, and handful of sprouts. "You'll get around 26gms of protien," says Singh. You'll also feel full for hours despite having eaten only about 360 calories.
8 A.M.
Beat the traffic
If you're among the 41 per cent of Indians who commute less than 2-3km to work, leave your car at home and walk. Live too far away? Hop off the bus or cab a stop or two early, or park far from your building's entrance. "This way you could burn as many as 200 extra calories," says Nick Tumminello, C.P.T., of Performance University. "It may not sound like much, but the calories add up quickly." Or rather, they subtract quickly-about 500gm of fat a month.
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10 A.M.
Mobilise your shoulders
Bending over a keyboard can turn you into a hunchback. "Your muscles and tissues adapt to that position, reducing mobility and increasing your injury risk," says Arun Kumar, Bangalore-based fitness head of Snap Fitness chain of gyms. Your fix: standing Ys. Face a wall and place your forearms against it, elbows tucked by your ribs. Slide your forearms up until they form a Y; then pull them backward, off the wall. Reverse to the starting position. That's 1 rep. Do 10.
11 A.M.
Schedule your workouts
Programme your daily sweat sessions into your calendar and set an alert. In a Clayton State University study, people who received workout reminders spent more time exercising each week than those who didn't get the alerts. Plus, according to a research from Tunisia, working out at the same time each day triggers hormonal adaptations that make you strongest at that point.
12 P.M.
Load up on protein
To build muscle, you need protein-ideally, 2gm per 1kg of your target body weight per day. So make it the star of your lunch, says Singh. "Add more of protiens-1 cup each of dal and curd, 100gm of chicken or fish," she adds. Skip appetisers and extra sides-you'll cut calories, not satisfaction, a study in the journal Health Affairs concludes.
1 P.M.
Dial back the AC
Office temperatures below 22ºC are productivity killers, say researchers at Cornell University. If you're able to access the thermostat, keep it at 22ºC. If you're not, throw on a light sweater. By staying comfortable, you'll accomplish more work in less time-and be that much less likely to skip your workout later in the afternoon.
2 P.M.
Take a nap
"Napping reduces the stress hormone cortisol and promotes muscle-building growth hormone," says W. Christopher Winter, M.D., the Men's Health sleep medicine advisor. "Taking a short nap, even for just 15 minutes, creates an environment in your body that builds muscle and burns fat."
3 P.M.
Mobilise your legs
"If you don't take the time to work your hips, ankles and glutes throughout the day, you'll be too tight to lift properly when you eventually hit the gym," says Mapranny. To loosen up, squat until your glutes nearly touch your heels; grab the edge of your desk for balance if you need to. Hold that position for 45 seconds, and then stand back up. Repeat three times.
4 P.M.
Grab another coffee
Drinking the equivalent of two cups of coffee about an hour before you work out can help you lift more weight, a study in the Journal of Strength and Conditioning Research found. The reason: caffeine blocks the signals of pain and fatigue that your muscles send to your brain, boosting your performance as a result.
5 P.M.
Skip the painkiller
It's time to work out. But don't pop an ibuprofen to alleviate lingering soreness from yesterday's workout. You'll not only stall muscle growth by disrupting collagen production but also leave yourself vulnerable to gastrointestinal irritation-cramps, diarrhoea, intestinal bleeding and nausea. The better remedy: a post-workout massage.
6 P.M.
Hop onto the table
Try to fit in a professional rubdown; just 10 minutes can ease post-exercise soreness and may speed recovery, say researchers in Canada. Too busy? Grab a foam roller and hit the floor. As little as two minutes of rolling can increase your range of motion by 13 per cent, another Canadian study found. Work your way up your body, giving each muscle group at least three or four rolls.
7 P.M.
Chew longer
"Fill your plate with lean meats, vegetables, and gluten-free starches like rice and potatoes," says Nate Miyaki, C.S.S.N., the author of Intermittent Feast. "It's a simple way to feed your muscles without packing on fat." And chewing each bite for 30 seconds can help reduce food cravings later on, a recent study in the journal Appetite found.
8 P.M.
TAke in more vitamin D
Men with higher blood levels of vitamin D tend to have stronger upper- and lower-body muscles than those with low levels, according to a study published in Medicine & Science in Sports & Exercise. That's because vitamin D acts as a hormone and may increase testosterone levels, the researchers say. Shoot for 600 IU of vitamin D a day.
9 P.M.
Record your progress
Men who keep a weight-loss journal (on paper or with an app) at least 60 per cent of the time are more likely to keep the weight off, according to researchers at the University of Pittsburgh. "And by keeping track of your workouts, you're also better able to gauge both your progress and the effectiveness of your exercise programme," says Tumminello.
10 P.M.
Drink a protein shake
Knocking back 40gm of protein before bed can boost muscle growth while you sleep by 23 per cent, according to research in Medicine & Science in Sports & Exercise. "Look for powders high in casein, which digests slowly to provide a steady stream of protein," says Kumar.
Maximise your gym time
4 fast ways to streamline your workouts and reach your goals faster
Run, Then Pump: Cardio and strength training can mix - unless you do cardio first. Running or. biking before lifting fatigues muscles and can shave up to 2 reps off each set, say University of Memphis researchers.
Prioritise Your Lifts: The muscles you work first in a workout grow the strongest, say scientists in Brazil. "So hit your big ones with moves like deadlifts and rows,¨ says Nick Tumminello, C.P.T., of Performance University.
Do Buildup Sets: Begin each exercise with 1 or 2 lighter sets to prime your muscles for action and jumpstart your nervous system, advises Tumminello. Use 50 to 75 per cent of the weight you normally use.
Pull More Weight: Many guys can push more than they can pull, setting the stage for injury. "Do two pulling exercises for every pressing one," says Arun Kumar, fitness head, Snap Fitness chain of gyms
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