There are few skills in the gym more valuable than learning how to deadlift with proper form. However, if you truly want to discover how to build muscle you need to learn how to supplement your hard training with a good muscle building diet.
Given that the majority of the hypertrophy process occurs while your body recovers at home, it really makes sense to learn how to structure your food intake to match your fitness goals.
Yet this is a mistake which many men make on a daily basis. They'll workout with dedication and then eat whatever they want. Six months later, they're often left wondering why they can't see any results. Any good workout program should be supplemented by a solid eating plan, too.
The undeniable truth is that keeping a clean and healthy diet is far more difficult than sticking to a challenging gym program. That's because your exercise routine will quickly become fun and feel like a good habit, but the challenge to eat junk food stays with you every day.
Now, there are groups of people who totally neglect their diet out of nothing more than a lack of self discipline. That's their choice. But there are another group here, a group who want to get results but simply do not know where to get started with all the information out there offering different advice.
When in doubt, trust science. The latest research on hypertrophy shows a proven three step formula for setting out a food plan to build size and strength. It is:
1. Aim to eat about 1.5 grams of protein per lb of your weight.
2. 1.5 grams of carbohydrates per lb of your current body weight.
3. Aim to eat about 0.5 grams of fat per lb of your weight.
Clearly you should not follow this as a rule, it is there to be played with. No diet is perfect for everyone and success only really arrives after you get the initial steps in place before then experimenting to see what works best for your body. I:7:T
You may be somewhat surprised to hear this, but the main nutrient which most people are lacking is protein. Sure, most guys purchase a whey protein supplement these days but the majority are doing it just because society tells them they need one. For many, this is the only protein they intake on a daily basis and it is simply not enough to build lean size.
If you are like most men, your daily fat intake could also do with a boost. Fat is an often misunderstood nutrient because it is unlucky enough to share the same name as your body's worst enemy. That's where the similarities end, though, in fact a good dietary fat intake has been scientifically shown to aid in lean muscle building as well as weight loss. You will find a lot of your healthy fat intake through your protein sources, like fish.
Now comes the interesting part. When you have your protein and fat intake set correctly, carbohydrates will determine what type of physique your body can achieve. Start with the recommended amount and note your results, before increasing the amount if you want to add more size or decreasing it if you feel you are adding body fat.
If you want to learn how to build muscle via your diet, the three key factors we have explained today will put you in the right direction. Take some time to experiment with the formula above and find something that works for you, but take heart in the fact that you are already light years ahead of many others in the fitness community who are still making the old mistake of training hard but neglecting what they eat.
Given that the majority of the hypertrophy process occurs while your body recovers at home, it really makes sense to learn how to structure your food intake to match your fitness goals.
Yet this is a mistake which many men make on a daily basis. They'll workout with dedication and then eat whatever they want. Six months later, they're often left wondering why they can't see any results. Any good workout program should be supplemented by a solid eating plan, too.
The undeniable truth is that keeping a clean and healthy diet is far more difficult than sticking to a challenging gym program. That's because your exercise routine will quickly become fun and feel like a good habit, but the challenge to eat junk food stays with you every day.
Now, there are groups of people who totally neglect their diet out of nothing more than a lack of self discipline. That's their choice. But there are another group here, a group who want to get results but simply do not know where to get started with all the information out there offering different advice.
When in doubt, trust science. The latest research on hypertrophy shows a proven three step formula for setting out a food plan to build size and strength. It is:
1. Aim to eat about 1.5 grams of protein per lb of your weight.
2. 1.5 grams of carbohydrates per lb of your current body weight.
3. Aim to eat about 0.5 grams of fat per lb of your weight.
Clearly you should not follow this as a rule, it is there to be played with. No diet is perfect for everyone and success only really arrives after you get the initial steps in place before then experimenting to see what works best for your body. I:7:T
You may be somewhat surprised to hear this, but the main nutrient which most people are lacking is protein. Sure, most guys purchase a whey protein supplement these days but the majority are doing it just because society tells them they need one. For many, this is the only protein they intake on a daily basis and it is simply not enough to build lean size.
If you are like most men, your daily fat intake could also do with a boost. Fat is an often misunderstood nutrient because it is unlucky enough to share the same name as your body's worst enemy. That's where the similarities end, though, in fact a good dietary fat intake has been scientifically shown to aid in lean muscle building as well as weight loss. You will find a lot of your healthy fat intake through your protein sources, like fish.
Now comes the interesting part. When you have your protein and fat intake set correctly, carbohydrates will determine what type of physique your body can achieve. Start with the recommended amount and note your results, before increasing the amount if you want to add more size or decreasing it if you feel you are adding body fat.
If you want to learn how to build muscle via your diet, the three key factors we have explained today will put you in the right direction. Take some time to experiment with the formula above and find something that works for you, but take heart in the fact that you are already light years ahead of many others in the fitness community who are still making the old mistake of training hard but neglecting what they eat.
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More tutorials: You can learn the exact strategy teaching you how to deadlift alongside easy but proven tips discussing how to build muscle straight from Russ Howe PTI, the most sought after personal trainer in the UK and on Youtube.
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