Getting in shape takes time, but you can accomplish your goals if you work hard and apply these tips. Adapt your program as you gain more muscle mass so you can keep progressing.
You need to set goals for yourself and stick to them. Write down your monthly goals, and keep track of your performance to make sure you are going to reach them. If you find that you are behind on your schedule, look for ways to work out more efficiently. You also need to set realistic goals for yourself; gaining muscle mass and keeping it can take years. You should have an ultimate goal of being in excellent shape, but establish smaller goals such as gaining a few pounds of muscle every month.
Your ultimate goal should be to work out up to six days a week. If you are just getting started, working out two days a week is probably best. Keep in mind that your muscles need 24 hours to heal and expand; if you do not wait long enough in between work outs, your muscle mass will not increase. The best way to let your muscle heal while working out is to alternate different routines so you can work on different muscle groups every day. You should start with a few exercises to improve your cardio or core strength before targeting specific muscles.
As you progress, you will have to increase the duration of your work outs. You can make an exercise more efficient by repeating sets or doing longer sets, but make sure you take breaks frequently. Drink a glass of water and stretch during your breaks. Take a few minutes to rest and you should be ready for another set. You also need to introduce new exercises and to target new muscles that were not important when you first started working out. Weight lifting should become more important, and you should increase the weights as you progress.
You will probably feel like you are not progressing enough at some point. This means you need to make changes to your routine. If you can afford to spend more time working out, you should expand your routines. Perhaps you could have more than one work out in a day; wake up early in the morning or find ways to work out during your lunch break. If nothing seems to work, you should think about taking a supplement. There are a lot of products available, but take the time to read reviews before you choose. Look for a supplement that contains creatine and carbs, and ask your doctor if your body is ready for a supplement or not. You might have to adapt your diet to increase the efficiency of your supplement.
Keep these tips in mind and make changes to your routine so you can keep on progressing. You will achieve your goals if you work hard, and keep improving your routine so it stays adapted as you gain muscle mass.