As an entrepreneur, your biggest asset is your health. If you are not healthy, chances are you won’t be able to withstand everything running your own business or even businesses throws at you. You need to take care of your body and mental health to help you cope with the demands of what you do.
Building muscle and endurance is an excellent way to help you prepare your body for a busy life and give you the best chance of long-term health and fitness. Paired with cardio, a well-balanced diet, and plenty of sleep, putting your effort into building muscle can help you stay fit and healthy and build good, sustainable habits that will make you a better entrepreneur.
These easy tips can help you build muscle and improve your health to help you do what you need to do each day.
Eat More Protein
You need to eat around 0.75 to 1g of lean protein per kilo of your body weight or ideal body weight to lose some pounds. Your body uses more calories to digest protein, meaning you burn more calories from a high-protein diet, and protein is also essential for muscle growth; this is often why you will see fitness enthusiasts with protein shakes when they hit the gym. Plus, it’s more satiating too. Lean protein sources such as chicken fish, low-fat Greek yogurt, and lean red meat are ideal; however, topping up with shakes, puddings, and other added protein food can help you meet your goals.
Creatine
Creatine is a natural compound that your body makes, and you can get it from lean protein sources, too. Many people add a creatine monohydrate supplement to their diet to help them increase strength and performance and build muscle, and taking just 5mg per day can be more than enough to help you improve your gains.
Sure, there are other supplements out there you can take to do the same thing, such as ostarine, but you should always look into anything you add to your diet to make sure it’s suitable for you and you are aware of both the risks and benefits of taking it. For example, creatine can worsen kidney function in those with kidney disease, as well as stomach upsets, dizziness, and diarrhea.
Create A Training Plan
If you want to build muscle, you need to develop an effective training plan that targets all your muscle groups and is designed to help you build muscle.
You then want to perform these exercises in a certain number of reps; 8-12 is ideal at as high a weight as possible. From here, you need to increase your weight as soon as you reach your maximum reps. For example, if you lift 20kg for 3 sets of 12 reps, you are ready to up the weight. You might move to 25 kg but can only do 6 reps for 3 sets. This is perfectly fine, and you can stay here until you max out your reps again before increasing the weight. Remember, lower reps at a higher weight builds muscle, and higher reps at a lower weight builds endurance.
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