How To Adjust Training & Diet For Coronavirus + At Home Workouts (No Equipment Needed!)

Use These Tips To See How Simple Muscle Building Is

Muscle development is much more involved than just about pumping iron. Many factors come into play in the size of your muscles. Read the information below to learn what needs to be done to get optimum muscle growth with minimal effort.


In order to maintain a healthy diet, you need to make certain you are getting enough vegetables. Vegetables provide nutrients that foods high in most carbohydrates and carb generally lack. You can also get a good amount of fiber from vegetables. Fiber allows your body to effectively use the protein more effectively.

Eating meat can help build muscle. Try to eat about 1 gram of protein-rich meat for every pound that is on your body.

Make sure to research the best exercises to increase muscle mass.Different exercises target different things some are better for toning while others are better for bulk.

Meat products are a protein-rich food that will help add muscle mass. Try to eat at least one gram of protein packed meat for every pound on your body.

Don’t forget about carbohydrates when you are working out. Carbs are vital for energy so that you can last an entire workout, and if you do not get enough, you will waste your protein on energy instead of building muscle.

A solid muscle building program should prioritize strength above all else. You should see a steady increase in the amount of weight you lift over time. When you are beginning to lift weights, you should expect your lifting capacity to increase by roughly five percent after two workout sessions. If you’re not meeting goals, then something may be missing in your diet or routine. You may not have given yourself enough time to recover if you feel like you are weaker than when you last worked out.

Eat plenty of protein when you’re attempting to add muscle to your frame. Protein is the primary building block in muscle development, so not eating enough of it may actually lead to your losing muscle, you won’t see the same results in your muscles. You might even require a daily gram of protein per day depending on your body weighs.

Carbs are a key component to building muscles. You must be sure to consume about two to three grams of carbs for each pound of body weight, each day, if you are training extensively.

Try to create a body that you are bigger than your body may actually are. You can do this by focusing your training on your upper chest, upper and shoulders back.

If you have too much weight on your joints in neck split, dips and work squats which can involve dangerous joint positions, carefully choose which moves you include in your routine certain ones may actually make it more difficult to build muscle.You can risk injuring yourself seriously.

A good muscle development program will make you stronger. You will be able to increase in the amount of weights you can lift over time. When you just begin, you should be able to add five percent more weight for every session. Rethink your routine if this type of progress is not being achieved. It is possible that you were not fully recovered if you feel weak during this workout session.

You must practice each exercise fully until you master it.

A good solution for muscles that may limit you during certain exercises is the pre-exhaust process. You can correct this by doing isolation-type exercises, like the straight-arm pulldown. Your lats will then be pre-exhausted, but when you do your rows, your biceps will no longer be the limiting factor.

Mix up the back muscles. Use staged or mixed grips when doing rack pulls or deadlifts, as this will help you become stronger. This will help to stop bars from moving all around in your hands.

Remember to do your stretches before you work out.Massages help in relaxation and post-workout recovery.

Examine your current muscle mass to know what you need to work on.This will provide a good foundation to begin creating goals for your weight training on them.

When you work out to build muscle mass, you should attempt to have a diet rich in fresh, fresh foods. Avoid any pre-packaged or boxed foods since these often contain chemicals, preservatives, and fillers that can harm your immunity. Eating nutritious and healthy foods helps to boost your immune system and increase muscle mass.

You should get comfortable performing every single exercise correctly.

Stretching should be an important part of your muscle growth regimen. Stretching benefits your muscle development efforts in two ways.

Keep an eye on your body fat while working to build muscles. If you are just starting out, you may get discouraged when you see your weight has not changed however, so it should not be used as a tool for charting your muscle-building progress, and this is even more true.

Don’t cut healthy fats when you begin lifting weights. There are fats that are essential for muscle-growth. It can cause your muscles to grow more slowly if you restrict the wrong fats. Studies have proven that testosterone and fat are related, which is another great feature of eating the proper types of fat.

Listen to experts when you want to build a quality program for building muscle mass. Learning from these people will provide you build muscle faster and more effectively. Use this information to motivate you and give you confidence every time you lift.

A gym has all the equipment you need, and also has trainers that can assist you in creating an effective muscle development plan. They are also available to answer any questions you might have.

Try to hit personal bests when lifting. Increase the amount of weight you use during exercises. You can also set goals for the number of repetitions to do at different weights. It will keep you interested and motivated to get you through that week’s workout.

Try going for a farmer’s walk.” This is holding dumbbells on each of your sides and walking as far as you cannot go any further. When you can’t walk another step, rest for a minute and a half and then keep going. Do several repetitions of this exercise routine several times each day.

Building muscle is possible with determination. Follow the tips outlined in this article to make it easier. With these solid tips and effective techniques, you are well on your way to a stronger core!
Please visit these websites to stay up to date with COVID-19:
http://cdc.gov, http://who.int, https://www.canada.ca/en/public-health.html

In this video I’m breaking down exactly how I would design complete at-home full body workouts to maintain or build muscle. I also give some nutritional advice for either losing fat or building muscle while training from home! I break the exercises down into 4 categories:

1. Leg Exercises
2. Push Exercises
3. Pull Exercises
4. Isolation Exercises

I recommend doing 3-5 full body workouts per week, 1-2 exercises per muscle (or per “category”) and 3-4 sets per exercises per bodypart. The extra rep range is not as important as simply training close to failure. High reps are effective for building and maintaining muscle IF you go close to failure. I recommend stopping 1-3 reps shy on most sets and optionally taking the last set to failure with good form. Exactly how much volume you need will depend on your advancement level, so I am keeping things very general for now. Hope this helps!

Find all my exercise technique videos here: https://www.youtube.com/watch?v=vcBig73ojpE&list=PLp4G6oBUcv8yGQifkb4p_ZOoACPnYslx9

Recommended Podcasts:
https://samharris.org/podcasts/190-respond-coronavirus/
https://samharris.org/podcasts/191-early-thoughts-pandemic/

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SOURCES:

Scientific References:

https://www.ncbi.nlm.nih.gov/pubmed/31732517
https://examine.com/topics/coronavirus/
https://www.ncbi.nlm.nih.gov/pubmed/23053130
https://www.ncbi.nlm.nih.gov/pubmed/27329807

MUSIC
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‣ Ryan Little – Think About You
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Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3

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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.