Always assume that your real calorie intake is higher
Always assume that your real calorie intake is higher than your calculations. There are two reasons for this. First, even if you measure everything you eat there will always be inaccuracy about +-500 Kcal per day. You just never know how much food is in that package. There can be a huge difference between the actual calories and the ones the company claims to be in.
Always try to lift more
Always try to lift more than you did last time.It could be one extra set or 1 kilogram. Even this is a big step forward. Most of the muscle growth is caused by progressive resistance training. The only thing that can have faster and bigger effect are drugs. So don't concern yourself with crap you here in the gym about night proteins, 6 meals per day etc. What do you think, do you train hard enough or you could do more?
Set at least one day off
Set at least one day off the gym and any other sport activity (Ideally two). Week has seven days, that's a surprise huh? No really, five days is a maximum you don't need to train every day. Give your body some time for recovery. You will feel energized instead of tired. You will prevent injuries and you'll also progress more quickly. How do you relax? Do you do some meditation or yoga?
Set goals
Set goals for your physique in three months, one year and in five years. Than write how are planning to achieve them. Setting goals will help you know what are you achieving. Where to put your focus.
And the deadline will give it a feeling of scarcity and urgency.
Just think, what was your goal two years ago? Did you achieve it?
Model others
Find somebody who has a similar body type and has the body shape you want to achieve. Model what is he doing. But find somebody who looks the way you wanted to look like. Because that person will try to make you look like him and he will do it the same way as he did with himself. So think about that first. So, do you know somebody from your surroundings who would helped you? Many times you would be suprised how much people enjoy givving advice. Just make sure that they don't tell you some bs from fitness magazine.
Take photos
Take photos ofhow you look now and then after few months. This is the best measurement technique ever. Why? Because your weight isn't accurate, you don't know how much is fat, how much are muscles, organs etc. Better is to take measurements of your chest, shoulders etc. But in this case you can later convince yourself that you've probably made a mistake. This is something you cannot do if you are looking at your photos. But I highly recommend doing both anyway (taking photos and body parts measurements).
Track down your progress
Make an excel file, write down exercises you are doing and keep writing your sets, reps and weights every time you get home from the gym. After few month you will see how big is your improvement. This will motivate you for the upcoming workouts. If you are not making any progress, than don't feel sorry for yourself, that is not going to help you. Instead analyze what you could be doing wrong and find a way how to correct it.
Find somebody you can learn from
There are always people that are much more experienced than you, don't be afraid of asking them. You should seek some information about how to train and how to eat (If you are interested in building muscles only focus just on the training). Be aware that most of the information out there are just fitness myths, that are not going to help you or at least will make your life difficult. I recommend looking into some researches it will give you further understanding. You will find a lot of interesting staff in there. But remember 20% should be learning and 80% should be practicing.
Don't by useless supplements
The only supplement that has ever been proven to work with muscle building is creatine monohydrate. And if you would like to add something else, you can add some protein, that won't probably harm you either.
Finally stop reading and go to the gym!
Many times people just get caught into "I need to learn everything that is available first and than I'll do it." You might be wondering why is it so bad, that somebody wants to learn and improve the performance. Problem with this is that people often just keep learning and don't take action. And longer they stick with the learning than it's harder to do something. So they are stuck and in most cases they don't even realize it. I know it because I've been there. Always act first and than learn new things, this simple process should prevent you from the situation above.
Conclusion
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These tips are sure to improve your physical look.
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