Just 10 days and you will see the huge difference on your little brother……

Have you been working out lately? You might usually not at mode after 45, but this will make your thing bigger, thicker, and more stiffer. Be sure to warm-up properly and stretch to make sure you don’t hurt yourself. The holidays are coming so we all want to look our very best and shine in our new clothes. It’s the time of the year where people finally are gathering and can say the magic words ‘’WOW, you look great!’’. At least, that is what we’re aiming for. You want that sixpack that everyone wants to feel to check if it’s real? These are the four ways to build those muscles:

Keep a food journal. If you want to make sure your muscles will be seen by your dear family, start writing down what you’re eating and drinking and count those calories! What does need to be on your list to build muscles? Start reading food labels to get a sense of how many calories you’re already eating. Then, add 500 to that number and start eating that many calories every day. Aim to take in about 1g of protein per pound of bodyweight each day.

Drink shakes. Your nutrition is even as important as doing exercises. Before you start your workout, make sure you take a high-protein and -carbohydrate meal one hour before you’re going to the gym. Best recipe? Mix up a protein shake that has a ratio of about 2g of carbs for every 1g of protein, and sip that throughout your workout. Afterward, finish the drink or mix a new one and drink that quickly. Believe it or not, whole foods are not the best option post-workout as they take too long to digest.

Full-body exercises. Use all those muscles instead of focussing on one area. The more muscles you use during your workout the greater your hormone release will be. Why this is a good thing? Hormone release stimulates muscle growth all day long. Go for that workout where you hit each muscle group with the same volume. This way your muscles will not only grow quickly and safely, also your flexibility will be enhanced with reduced change of injuries!

Change your routine. Don’t let your body get used to the same training again and again. Every four to six weeks it’s time for you to adjust your training scheme. It can be the number of reps you want to change, the type of exercise or the amount of breaks you take during your workout.  

BONUS TIPS!

Top 3 Flavours of Protein Shakes will destroy your protein shake boredom once and for all! For each of the recipes below simply combine the ingredients in a blender and blend until smooth. Add extra water, other specified liquid or ice as needed to create your desired consistency. Serve immediately and enjoy!

1. Very Berry Super Shake

This shake is packed with protein, fiber, healthy fats, phyto-nutrients, and probiotics,says Brian St. Pierre, M.S., R.D., C.S.C.S., sports dietitian and nutrition coach at Precision Nutrition. It can be breakfast, lunch, or dinner.” 

BLEND THIS:
12 oz water
1 cup spinach
2 cups frozen mixed berries
1/2 cup plain low-fat yogurt
2 scoops vanilla protein powder
1 tbsp walnuts
1 tbsp ground flaxseed

500 calories, 57 g protein, 54 g carbs, 14 g fiber, 11 g fat

2. Chocolate, Peanut Butter, and Banana Shake

Youd never guess that a cup of spinach is hiding in this delicious chocolate and peanut butter shake.

BLEND THIS:
12 oz water, milk, or yogurt
2 scoops chocolate flavored protein powder
1 banana
1 cup of spinach
2 tbsp of natural peanut butter
1 tbsp cacao nibs or dark cocoa powder

585 calories, 59 g protein, 22 g fat, 38 g carbs, 8 g fiber (accounts for using water as the fluid instead of milk or yogurt)

3. Dr. Mike’s Power Shake

This smoothie from Mens Health nutrition advisor Mike Roussell, PhD packs in a whole cup of blueberries, and youll also get a dose of omega-3 fats—good for your brain and heart—from the walnuts and flax.

BLEND THIS:
¼ cup low fat cottage cheese
1 cup blueberries (fresh or frozen)
1 scoop vanilla protein powder
2 tbsp flaxseed meal
2 tbsp walnuts, chopped
1½ cups water
3 ice cubes

389 calories, 33 g protein, 17 g fat, 34 g carbs

Advanced Workout Routine For Men

This routine will really separate the men from the boys.

It is high intensity, includes a lot of heavy lifting, and you should aim for minimal rest between sets.

Here you will be training for 6 days per week, with just one day of recovery. It may sound brutal, but if you stick with it you will soon be reaping the rewards of an incredible physique.

Day 1: Chest & Back

  • Barbell Bench Press – work up to a 5 rep max for the day
    • Set 1 at 50% – 1 set of 5 reps
    • Set 2 at 60% – 1 set of 5 reps
    • Set 3 at 70% – 1 set of 5 reps
    • Set 4 at 80% – 1 set of 5 reps
    • Set 5 at 90% – 1 set of 5 reps
    • Set 6 at 100% – 1 set of 5 reps
  • Incline Dumbbell Press – 3 sets of 6-8 reps
  • Dips – 3 sets of 6-10 reps
  • Pullups – 3 sets of 5-8 reps
  • Pendlay Rows – 3 sets of 6-10 reps
  • Pulldowns – 3 sets of 6-10 reps

Day 2: Legs

  • Squats: work up to a 5 rep max for the day
    • Set 1 at 50% – 1 set of 5 reps
    • Set 2 at 60% – 1 set of 5 reps
    • Set 3 at 70% – 1 set of 5 reps
    • Set 4 at 80% – 1 set of 5 reps
    • Set 5 at 90% – 1 set of 5 reps
    • Set 6 at 100% – 1 set of 5 reps
  • Leg Press – 3 sets of 6-10 reps
  • Stiff-Legged Deadlift – 5 sets of 5 reps
  • Hamstring Curls – 3 sets of 6-8 reps
  • Calf-Raise – 5 sets of 10 reps

Day 3: Shoulders & Arms

Day 4: Rest

It’s your rest day. Rest your muscle to prepare for the next round of training.

Day 5: Chest, Shoulders, & Triceps

Day 6: Back & Biceps

Day 7: Legs

Change your food, drinks, exercises and routine and you will be totally ready to show off those muscles at the next event!