Cross Training and How to Gain 25 Pounds of Muscle in 8 Weeks on a Bicycle
The goal of every athlete training is to gain strength. If you have lost significant muscle mass, your gains will be small at best and possibly nonexistent for the rest time that follows recovery. You need to focus on building up as much size as possible while also adding volume so when you’re ready it’s “quick” – 10 reps/day or lighter over 7 days: 1 x 20-30 pound kettlebell with no straps (20 sets). This should put about 30 pounds of fat into each set; note that we are NOT doing high rep heavy lifts from this point forward because lifting weight 3 times per week can work wonders
- Cross training
Cross training is defined as any type of physical activity done at different times throughout the week. It helps increase muscle mass and improve cardiovascular fitness. You should cross train at least three days per week. Try to do cardio exercises first thing in the morning before breakfast. If you’re not already doing cardio, try running, biking, swimming, elliptical machine, rowing machine, etc. Do some weight lifting after lunch. Avoid working out right before bedtime. Your body will use the time you spend sleeping to recover and repair muscles. - Eat clean
Eat clean means eating foods without additives, preservatives, artificial ingredients, and processed food. These types of foods help build lean muscle mass. When trying to gain muscle, avoid consuming fast food, junk food, and processed food. Instead eat fruits, vegetables, whole grains, lean protein, nuts, seeds, and fish. - Strength training
Strength training involves using weights to target specific muscles groups. There are two ways to perform strength training: free weight and machines. Free weight strength training uses dumbbells, barbells, kettle bells, medicine balls, sandbags, and weight plates. Machines are great if you want to focus on just one muscle group. Machines include squat racks, leg press, chest press, lat pull down, cable rows, and triceps extensions. - Cardio exercise
Cardio exercise is anything that increases heart rate and blood flow to the muscles. Examples of cardio exercises include jogging, cycling, treadmill walking, stair climbing, and dancing. Cardio exercise is best performed after strength training. - Rest
Resting is the period between sets where you don’t lift weights. A rest interval of 10-20 seconds is recommended. - Increase Protein Intake
Protein is an important building block of muscle. To maximize gains in muscle size, consume about 1 gram of protein per pound of bodyweight. - Consume Healthy Fats
Fats are necessary for proper hormone production and brain function. Omega-3 fatty acids are good fats for muscle building. Fish oil supplements are a great way to get omega-3s. Other good sources of fat include flaxseed, walnuts, almonds, avocado, olive oil, and coconut oil.
