This week Jayde has some tips on how to build muscle mass safely and without strain.
Welcome to Workout Wednesdays, the new Playboy.com fitness blog by Jayde Nicole—personal trainer, fitness nutritionist, health nut, TV personality and, last but not least, Playboy’s 2008 Playmate of the Year. Check back each week for Jayde’s latest tips, and be sure to visit her all-new fitness website JaydeNicole.com.
This Week: How To Build Muscle Mass the Right Way
Us girls, we think we have it so hard, always complaining about trying to slim down and tone up but it is you men that have it rough! You guys are trying to build muscle mass, get those sexy defined shoulders, rock hard biceps and bulging 6 packs to make us swoon. Since I have been training men this past year, I have realized how much harder you guys have it! Well, like always I am here to help! I want you guys to get a body that makes us Playmates drool all over you, so here we go!
1. Eat More Protein
Without protein your body cannot build muscle. You need one gram of protein per pound of body weight every day in order to build and maintain muscle mass! Here’s an easy guide of foods that will help you get there.
Protein Powders - You can mix these into a smoothie, oatmeal, or even into a glass of milk or water. It's instant, it’s easy and with only one scoop of my JNF Fat Free High Protein Powder you get 26 grams! I use it every single day at least once!
Poultry - Try to keep it healthy by choosing the white meat, no skin and not deep fried of course! Try turkey or chicken breast on top of salad or in a wrap.
Eggs - Eggs are not just for breakfast. Boil some and keep them in your fridge for an easy snack.
Fish - Chocked full of protein and omegas. Try to work these fish into your diet: haddock, halibut, lemon sole, mackerel and salmon.
Low Fat Dairy - Ice cream or whipped toppings do not count. 1% milk, low fat cottage cheese, and low fat Greek yogurt are your best options.
- Use Free Weights
Using free weights instead of machines allows your body to lift heavier amounts. It also creates a bit of safe instability so that all of the muscles in your body have to work together. This way if you are working your biceps as your primary muscle you are still working your legs, abs and back. If you are just sitting in a machine your body is forced to use a specific movement and does not have to work as hard. They are also less expensive and easy to create a home gym with or even keep at the office!
- Eat Frequently
You always hear that breakfast is the most important meal of the day. Well, it is! Start your day off right by eating a healthy high protein breakfast within 30 minutes of waking up. Keep this up by eating every 3 hours, or about 6 meals a day to fuel your muscles with a steady stream of protein. Make sure you eat a mix of carbs and protein right after your workout. Also, you want to make sure you hit your required daily intake for calories. Using a system like the one on JaydeNicole.com can tell you exactly how many calories your body needs to consume everyday to meet your goals. This is a very important part of getting fit and building muscle.
- Work Your Entire Body
When you are starting out it is all about setting a base. You don’t need to start off with crazy heavy weight isolation exercises you see in muscle mags. You need to build your foundation of strength and muscle first. I suggest doing full body training sessions for the first couple weeks. Keep track of how much weight you are lifting and up it every week. I love to combine muscles so try doing squats while holding weights straight out for your shoulders, chest presses while stabilizing on a ball (make sure you have someone spotting you), or pull ups to knee ups to get those abs involved.
Some people tend to get overly ambitious when starting a new workout regime. While being motivated is great, you need to make sure you are not over working your body. More gym time is not always better, your muscles need time to rest and heal in order to grow. Start out with three intense workouts a week and build up to five.
Make sure you are getting plenty of sleep as well. Hormones are released when you rest that help build muscle. So make sure you get in those eight hours a night, or nap if you have to.
Drink tons of water. Most people do not meet their recommended daily intake of water, but when you are on a training program it is a must! When you work out you sweat, so you have to intake even more liquids. To avoid dehydration and help you muscles recover try to drink two cups of water with each meal and always keep water on hand during your workouts.
Getting a body like Sylvester Stallone won't happen overnight, it takes hard work and dedication to your program. To lose body fat, build muscle and get definition you need to follow your nutrition plan everyday, and you can’t skip a gym session. You need to be motivated, always building, and pushing yourself to get stronger. If you half ass it, you will get half ass results. It’s as simple as that.
So get out there! Hit the grocery store, stock up on protein and whole foods. Pull your old workout gear out of the closet and start working towards the body you have always wanted. Then, gimme a call, I know a coupled single Playmates looking for a date.
Have questions or suggestions for an upcoming Workout Wednesday? Message me on Twitter (@Jayde_Nicole) or in the Locker Room at JaydeNicole.com.