If you are interested in learning how to build muscle, you will have probably already seen how difficult it is to come by real, proven information. Such is the glut of fly-by-night gimmicks in the health and fitness industry, it's little wonder most men are totally lost...
But despite looking great on the surface, these gimmicks and next-big-thing products tend to share one nasty similarity - none have actually got you any results.
Yet, despite every product claiming to be the best thing ever developed, the fundamental rules to hypertrophy remain unchanged from 30 years ago. Applying these age old rules will yield more results than any fly-by-night product claiming instant success, and that is guaranteed.
The rule which will be explained today is one that is continuously neglected - your eating habits.
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?
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...
The word diet simply means a summary of your regular eating habits. It has nothing to do with your fitness goal. If you fail to supply your body with the nutrition it requires to build, it will not build. It really is that simple in the long run.
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) Get on top of your carbohydrate intake if you want to succeed.
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.
As mentioned above, carbohydrates can be tweaked to optimize performance. Begin by eating roughly one and a half grams per pound of your weight, before either increasing your intake to boost size or lowering your intake if you add unwanted fat. This allows you to individualize your diet to suit your body.
3) Sort out your fat intake to find the missing key.
Fat is not bad. It simply shares the same name as the type of body tissue you want to get rid of, that's all. Healthy fats from sources such as fish are actually great for your body.
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 despite looking great on the surface, these gimmicks and next-big-thing products tend to share one nasty similarity - none have actually got you any results.
Yet, despite every product claiming to be the best thing ever developed, the fundamental rules to hypertrophy remain unchanged from 30 years ago. Applying these age old rules will yield more results than any fly-by-night product claiming instant success, and that is guaranteed.
The rule which will be explained today is one that is continuously neglected - your eating habits.
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?
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...
The word diet simply means a summary of your regular eating habits. It has nothing to do with your fitness goal. If you fail to supply your body with the nutrition it requires to build, it will not build. It really is that simple in the long run.
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) Get on top of your carbohydrate intake if you want to succeed.
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.
As mentioned above, carbohydrates can be tweaked to optimize performance. Begin by eating roughly one and a half grams per pound of your weight, before either increasing your intake to boost size or lowering your intake if you add unwanted fat. This allows you to individualize your diet to suit your body.
3) Sort out your fat intake to find the missing key.
Fat is not bad. It simply shares the same name as the type of body tissue you want to get rid of, that's all. Healthy fats from sources such as fish are actually great for your body.
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:
Next step: Discover key tips revealing how to build muscle and find out how to get lean fast with South Shields' most watched personal trainer, Russ Howe PTI, via his free fitness blog. Russ helps thousands of people get in shape with his weekly tips.
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