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Your Perfect Muscle-Building Day

The hour-by-hour guide to building more muscle, all day long.

9AM-11AM

1. Eat a high protein snack

Like many other arenas, the best offense against snacking temptations is a good defense. Plan to take down a high-protein snack mid-morning to keep energy levels high and to prevent yourself from binging on the coffee cakes and cinnamon rolls.

2. Hydrate

Like many of your other coworkers, you’ve likely downed a few cups of coffee by mid-morning. Supplement your java habit with 10-12 ounces of water. The extra fluid will help to keep you hydrated and also prevent hunger pangs (combined with your high-protein snack) that tend to strike at this time.

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3. Move

If you're like the majority of the American population, you spend the bulk of your day seated in front of a computer. That position can both wreak havoc on your posture and ruin your chance at your desired physique. To make matters worse, excess sitting has been correlated with metabolic disease, depressed mood states, and increased risk of cardiovascular disease. Beat them all by moving around mid-morning. After planning out your day and answering any pertinent emails, take a quick walk around the office. Try to move for at least 5-10 minutes. If you don’t mind being dubbed the office health nut, throw in some bodyweight squats and push-ups. Keep moving throughout the day trying to be seated for no more than an hour at a time.

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