Anabolic steroids are illegal substances used to gain muscle size and strength. Although they make good on these claims, they also come with unwanted side effects. These range from the unattractive to the life threatening, according to MedlinePlus. They include shrinking of testicles, acne, heart problems, aggressive behavior and liver disease. Your goal in getting back to lifting without steroids is to build muscle as safely and efficiently as possible. This can be done through proper eating and lifting techniques.
Step 1
Include foods in your diet that help boost testosterone naturally. Testosterone is a muscle-building hormone. Stock up on cruciferous vegetables, like broccoli, cauliflower and brussels sprouts, as well as unsaturated fats, like nuts, seeds, avocados and olives.
Step 2
Eat meals every two to three hours during the day. Your muscles are constantly in need of nourishment, and this will satisfy that demand. Balance each meal out with protein, carbs and fat, and remember to add your testosterone-boosting foods. A chicken breast prepared in olive oil with short-grain brown rice and steamed brussels sprouts is a balanced meal, for example.
Step 3
Avoid high amounts of alcohol. Not only does alcohol blunt testosterone release, but it also reduces blood flow to the muscles, causing weakness and deterioration, according to the American Council on Exercise. Eliminate all forms of sugary liquid calories as well. Stick with water. It is calorie-free and helps hydrate the body.
Step 4
Execute compound exercises to maximize your muscle gains. Compound exercises work more than one muscle at a time which leads to more overall muscle fibers being recruited. Perform exercises, like bench presses, military presses, weighted dips, squats and dead-lifts. Use a resistance that will only allow you to do eight to 12 reps in proper form. Aim for three or four sets, and work out every three days.
Step 5
Prepare a post-workout shake consisting of fast-absorbing ingredients. Use a shaker cup to mix up grape juice, whey protein powder and creatine. Drink it immediately after you finish your last set for the best results.
Step 6
Get to bed at a decent hour. While you sleep, your body releases testosterone and growth hormone which spark muscle repair and growth. If you deprive yourself of sleep, you will miss this opportunity, and you will have low energy levels during your workouts. Typically, adults need seven to nine hours of sleep a night, according to the Centers for Disease Control and Prevention.
Tips and Warnings
- The post-workout shake puts back carbs that were depleted during your workout, and it also supplies you with protein and creatine which help repair muscle tissue. Whey protein and creatine are legal supplements that you can get at your local supplement store. Make sure to use them as directed.
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