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.
Well believe it or not, there are several fundamental rules to hypertrophy which, if applied correctly, will see you pack on more lean size to your body in the next three months than any so-called next big thing can claim to outperform.
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 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 do this by taking care of the three major macronutrients:
1) 1.5 grams of protein per pound of your body weight.
You may already be familiar with whey protein drinks. However, you'll need a lot more protein that this if you plan to build some serious size and strength in the gym. That's why chicken, fish and eggs are vital ingredients to your daily eating habits. 1.5 grams of protein is adequate for each pound of your body weight per day.
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.
Aim for around 1.5 grams of carbohydrates per pound of your body weight, so a 200 pound man would shoot for around 350 grams per day. Tweak this figure if your body still struggles to add size, and reduce it of you feel you are adding body fat.
3) Around 0.5 grams of fat per pound of your weight.
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 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.
Well believe it or not, there are several fundamental rules to hypertrophy which, if applied correctly, will see you pack on more lean size to your body in the next three months than any so-called next big thing can claim to outperform.
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 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 do this by taking care of the three major macronutrients:
1) 1.5 grams of protein per pound of your body weight.
You may already be familiar with whey protein drinks. However, you'll need a lot more protein that this if you plan to build some serious size and strength in the gym. That's why chicken, fish and eggs are vital ingredients to your daily eating habits. 1.5 grams of protein is adequate for each pound of your body weight per day.
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.
Aim for around 1.5 grams of carbohydrates per pound of your body weight, so a 200 pound man would shoot for around 350 grams per day. Tweak this figure if your body still struggles to add size, and reduce it of you feel you are adding body fat.
3) Around 0.5 grams of fat per pound of your weight.
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:
Get more advice: Learn the crucial tips uncovering how to build muscle and discover how to get lean fast with Youtube's most followed 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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