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 if you have taken the time to try these products, you will have noticed a recurring theme - none have actually worked for your body 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.
Today we will be focusing on just one of these fundamental rules - the diet.
Make no mistake about it. If you want to build mass you must structure your diet to suit this goal. Yet this is an error which most fitness enthusiasts fail to correct. Instead, you will often see guys training their heart out in their local gym but completely neglecting their body when it comes to nutrition.
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...
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.
You can eradicate these errors with the following steps:
1) Sort out your protein intake to allow for new muscle growth.
If you are using the gym then you are probably also consuming a whey protein supplement. That's great. But the problem is most men don't consume any other protein besides this. You should be getting around 1.5 grams of protein per pound of your body weight every day to maximize lean growth.
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.
The majority of your carbohydrate content should arrive in your system from nutritious, slow release foods such as wholewheat pasta and porridge.
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.
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 if you have taken the time to try these products, you will have noticed a recurring theme - none have actually worked for your body 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.
Today we will be focusing on just one of these fundamental rules - the diet.
Make no mistake about it. If you want to build mass you must structure your diet to suit this goal. Yet this is an error which most fitness enthusiasts fail to correct. Instead, you will often see guys training their heart out in their local gym but completely neglecting their body when it comes to nutrition.
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...
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.
You can eradicate these errors with the following steps:
1) Sort out your protein intake to allow for new muscle growth.
If you are using the gym then you are probably also consuming a whey protein supplement. That's great. But the problem is most men don't consume any other protein besides this. You should be getting around 1.5 grams of protein per pound of your body weight every day to maximize lean growth.
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.
The majority of your carbohydrate content should arrive in your system from nutritious, slow release foods such as wholewheat pasta and porridge.
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.
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:
Article publisher: Discover key 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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