Aisan Eslami is a successful bodybuilder with over 50K YouTube subscribers. He lives a lavish lifestyle. He inspires countless people to pursue fitness through motivational videos. His sculpted physique comes from years of hard training.
Today’s post will reveal his best tips for beginners who want to build muscle and achieve their body goals. From goal-setting to diet, training, form, and recovery, he gives sound advice for starting and progressing. Read on!
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Set Realistic and Specific Goals
Setting clear, realistic goals aligned with your values keeps you focused and motivated. Vague aspirations like “look like a bodybuilder” go nowhere. Define specifics in terms of weight, strength, or measurement gains over a timeline, like “Gain 10 pounds of muscle in 3 months.”
Creating SMART goals that are Specific, Measurable, Achievable, Relevant, and Time-bound creates a roadmap to success. Track calories, workouts, body parts, weights and reps in a journal. Review regularly to measure progress, adjust as needed, and match activities to targeted outcomes.
Follow a Balanced Diet
Nutrition is a very important component of your bodybuilding regimen. It can speed up your muscle growth and fat loss. Nutrition impacts energy, performance, and recovery. Calculate your caloric intake requirements based on your goals, body type and activity level, adjusting macronutrients (protein, carbs, fat) accordingly.
Aisan Eslami recommends eating plenty of lean protein, complex carbs, healthy fats, green vegetables, multivitamins, and whey protein supplements to fuel your workouts. Here are a few reasons why he recommends these food types.
Proteins Build Muscle
Consuming enough protein from nutritious whole-food sources like chicken, eggs, fish, greek yogurt, and protein powder allows the body to recover from exercise. These foods rebuild stronger, bigger muscles. As Eslami recommends, go for 0.5 to 1 gram per pound of body weight. Divide the intake of protein-rich foods over 5-6 meals for maximum utilization.
Carbohydrates Fuel Your Workouts
Carbohydrates provide the glycogen needed to power intense lifting sessions. Stick to complex carbs that digest slower, like oats, brown rice, and quinoa, to supply sustained energy. Limit simple carbs from sugar that cause crashes.
Aisan advises adjusting carb quantity depending on goals. For example, you must take higher amounts of carbs to gain mass. On the other hand, if you want a lean and muscular body, make sure you lower the intake of carbs. Consume carbs before and after training.
Consume Healthy Fats for Hormone Production
Don’t fear fats. They provide healthy fatty acids and fat-soluble vitamins. Seeds, Nuts, avocado, olive oil, and fatty fish contain heart-healthy unsaturated fats that regulate hormones for building muscle and burning fat. Limit saturated fats.
Perform Intense and Consistent Training
To transform your body, apply progressive overload principles, adjusting volume, intensity, frequency, exercises, weight and reps within your capability. Design a tailored workout split, hitting each muscle group 2-3 times weekly for hypertrophy. Combine demanding compound lifts like squats, deadlifts and bench presses.
Employ intensity techniques like drop sets, supersets, and pyramids advocated by Aisan Eslami to blast through plateaus. Adhere to a structured regimen steadily ratcheting difficulty to spur muscle and strength gains. Fuel yourself properly and push hard.
Use Full Range of Motion
Performing movements through a muscle’s complete range of motion with precise technique maximally stresses the fibers to stimulate gains. It also safeguards joints by isolating the intended muscles in the lift. Partial reps risk injury and limit muscular overload for growth. Therefore, you must master proper biomechanics and mobility to reap maximum returns from each set.
Avoid overloading, cheating form with momentum, uneven pushing or pulling, locking joints, and improper arching. Reduce weight, slow tempo, eliminate swinging, pause briefly at peak contraction, and maintain posture alignment.
Get Enough Rest and Focus on Recovery
Intense exercise breaks down muscles. Rest rebuilds stronger tissue. Allowing recovery enhances growth, strength gains and counters overtraining. Get 7-9 hours of nightly sleep for hormone regulation to optimize performance.
Schedule rest days for specific muscle groups to adapt between sessions. Engage in active restoration techniques like yoga, massage, and cryotherapy to increase muscle blood flow. Follow Aisan Eslami’s lead and wind down further by listening to music, reading books or relaxing baths.
Final Words
Aisan Eslami used discipline to build an impressive physique. Beginners can use his tips to start their journeys. Setting goals, eating right, training hard, and resting will help you build muscle and strength. Match his advice to your life. His expertise helps first-timers shape fit bodies in a healthy way over time.
