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.
In today's write up we are going to be looking at perhaps the most important rule - your diet.
A failure to supply your body with a decent source of nutrition will lead you down a road to nowhere. Hundreds of thousands of individuals make this mistake, often deeming nutrition to be too complex for them to follow, but the truth is it's vital to your overall progress.
Why does this happen?
Usually, it's simple because the word diet conjures up images of starving yourself. After all, you didn't ask how to lose weight, you asked how to get bigger - you asked how to get lean fast...
Well, you still need a diet even if your goal is to achieve more size and strength. Without proper nutrition, your gym based efforts will only take you so far and if you want to truly reach your full physical potential you must provide your body with excellent fuel for the journey which lies ahead.
You can eradicate these errors with the following steps:
1) Get the right amount of protein for your body to grow.
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.
Carbohydrates are the nutrient which we can play with in order to find our optimal consumption. For most guys the problem doesn't lie in getting enough carbs, it lies in getting them from the correct sources.
Complex carbohydrates such as brown rice and oats should be top staples in your diet.
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) Healthy fats are crucial to hypertrophy.
Healthy fats are one of the best ways to increase lean tissue over a short period of time. Most men falsely assume that everything needs to be low fat or fat free, but your body actually uses fats to build more muscle and burn unwanted body fat.
Aim to eat around 0.5 grams of fat per pound of body 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.
In today's write up we are going to be looking at perhaps the most important rule - your diet.
A failure to supply your body with a decent source of nutrition will lead you down a road to nowhere. Hundreds of thousands of individuals make this mistake, often deeming nutrition to be too complex for them to follow, but the truth is it's vital to your overall progress.
Why does this happen?
Usually, it's simple because the word diet conjures up images of starving yourself. After all, you didn't ask how to lose weight, you asked how to get bigger - you asked how to get lean fast...
Well, you still need a diet even if your goal is to achieve more size and strength. Without proper nutrition, your gym based efforts will only take you so far and if you want to truly reach your full physical potential you must provide your body with excellent fuel for the journey which lies ahead.
You can eradicate these errors with the following steps:
1) Get the right amount of protein for your body to grow.
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.
Carbohydrates are the nutrient which we can play with in order to find our optimal consumption. For most guys the problem doesn't lie in getting enough carbs, it lies in getting them from the correct sources.
Complex carbohydrates such as brown rice and oats should be top staples in your diet.
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.
Increasing intensity is just one of the five rules showing how to build muscle in today's video review.
3) Healthy fats are crucial to hypertrophy.
Healthy fats are one of the best ways to increase lean tissue over a short period of time. Most men falsely assume that everything needs to be low fat or fat free, but your body actually uses fats to build more muscle and burn unwanted body fat.
Aim to eat around 0.5 grams of fat per pound of body 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: Discover key tips uncovering how to build muscle and find out how to get lean fast with England's most watched personal trainer, Russ Howe PTI, via his free fitness blog. Russ helps thousands of people get in shape with his weekly tips.
