Learning how to build muscle can be very, very complex. You have new gimmicks at every corner and faster, easier results seems to be promised by everything out there...
But they usually all have one thing in common - none of them have actually returned any results for you yet.
But if you were to sweep all of the over-hyped gimmicks aside and concentrate on the research driven, scientifically backed data you would notice something quite intriguing. Building a great physique is not as difficult as most people presume it to be.
The rule which will be explained today is one that is continuously neglected - your eating habits.
Too many men around the globe are trying to build a great body without paying attention to the food that they eat. You can work as hard as you want in the gym, but the battle really begins at home when you are tasked with supplying your muscles with quality nutrition.
Why do these mistakes continue to be made?
The undeniable reality for most men is that ego takes over and tell them that diets are for weight loss. But if you want to learn how to get lean fast or how to gain more strength on your biggest lifts in the gym, this is a big mistake to make...
When you write down what you eat on a daily basis that is classed as your diet. No matter what it looks like or what your individual goals may be, you have a diet. Without a solid eating plan you will waste a significant amount of your hard toil in the gym.
The following three steps will help you to get moving in the right direction:
1) 1.5 grams of protein per pound of your body weight.
For every pound that your body weighs, consuming 1.5 grams of lean protein in the form of chicken, eggs, nuts, fish and whey supplements has been shown to be hugely effective in aiding muscular hypertrophy. Most men are using protein drinks but getting nowhere near enough protein overall.
2) Sort out your carbohydrate intake to promote gains in size.
Carbs are the nutrient which confuse most people. They've often referred to as the bad guy in diets but they are absolutely vital to hypertrophy and strength gains - if you are getting them from the right sources.
Porridge, wholewheat pasta, green vegetables and brown rice are all great forms of complex carbohydrates which are packed full of nutrition.
Try to begin a healthy diet by eating about 1.5 grams of carbs for each pound your body currently weighs. If you find you are adding body fat, lower this amount in the coming weeks until you hit the sweet spot. Likewise, you can increase it if you are not seeing any gains.
3) Sort out your fat intake to find the missing key.
Your fat intake is the key to your overall success. Healthy fats have been scientifically proven to increase both hypertrophy and fat burning effects. Do not skimp on vital nutrients found in fish, vitamins and cooking oils.
Try eating around half a gram of fat, most of which are healthy fats, per pound of your current overall weight.
If you can take care of the three problem areas above, you will separate yourself from the chasing pack in your local fitness center and begin packing on lean size in next to no time at all. The next time somebody quizzes you on how to build muscle, they may even be shocked to hear you recommend proven, simple changes to the diet rather than blowing your monthly budget on the latest supplements and workout gear.
But they usually all have one thing in common - none of them have actually returned any results for you yet.
But if you were to sweep all of the over-hyped gimmicks aside and concentrate on the research driven, scientifically backed data you would notice something quite intriguing. Building a great physique is not as difficult as most people presume it to be.
The rule which will be explained today is one that is continuously neglected - your eating habits.
Too many men around the globe are trying to build a great body without paying attention to the food that they eat. You can work as hard as you want in the gym, but the battle really begins at home when you are tasked with supplying your muscles with quality nutrition.
Why do these mistakes continue to be made?
The undeniable reality for most men is that ego takes over and tell them that diets are for weight loss. But if you want to learn how to get lean fast or how to gain more strength on your biggest lifts in the gym, this is a big mistake to make...
When you write down what you eat on a daily basis that is classed as your diet. No matter what it looks like or what your individual goals may be, you have a diet. Without a solid eating plan you will waste a significant amount of your hard toil in the gym.
The following three steps will help you to get moving in the right direction:
1) 1.5 grams of protein per pound of your body weight.
For every pound that your body weighs, consuming 1.5 grams of lean protein in the form of chicken, eggs, nuts, fish and whey supplements has been shown to be hugely effective in aiding muscular hypertrophy. Most men are using protein drinks but getting nowhere near enough protein overall.
2) Sort out your carbohydrate intake to promote gains in size.
Carbs are the nutrient which confuse most people. They've often referred to as the bad guy in diets but they are absolutely vital to hypertrophy and strength gains - if you are getting them from the right sources.
Porridge, wholewheat pasta, green vegetables and brown rice are all great forms of complex carbohydrates which are packed full of nutrition.
Try to begin a healthy diet by eating about 1.5 grams of carbs for each pound your body currently weighs. If you find you are adding body fat, lower this amount in the coming weeks until you hit the sweet spot. Likewise, you can increase it if you are not seeing any gains.
3) Sort out your fat intake to find the missing key.
Your fat intake is the key to your overall success. Healthy fats have been scientifically proven to increase both hypertrophy and fat burning effects. Do not skimp on vital nutrients found in fish, vitamins and cooking oils.
Try eating around half a gram of fat, most of which are healthy fats, per pound of your current overall weight.
If you can take care of the three problem areas above, you will separate yourself from the chasing pack in your local fitness center and begin packing on lean size in next to no time at all. The next time somebody quizzes you on how to build muscle, they may even be shocked to hear you recommend proven, simple changes to the diet rather than blowing your monthly budget on the latest supplements and workout gear.
About the Author:
Author info: Learn the crucial tips revealing how to build muscle and discover how to get lean fast with South Shields' most sought after personal trainer, Russ Howe PTI, via his free fitness blog. Subscribe to his blog for weekly tips.
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