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.
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.
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 generation after generation continue to make this one mistake?
The harsh truth is that men hate to hear the word diet. They believe it is a word for the girls. They want to learn how to get lean fast and how to build head-turning biceps, not how to drop a few pounds... That's why you will often seen men eating takeaway meals under the guise of bulking up.
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.
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.
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.
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.
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) 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.
Consuming around 0.5 grams per pound of body weight is sufficient for most individuals.
For many, learning how to build muscle turns in to little more than a game of chance. They try every new gimmick and supplement to hit the market in the vain hope of striking it lucky. This is an approach which leads to failure on a consistent basis. Using the research backed facts above, you can begin implementing a solid hypertrophy diet and reap the rewards almost immediately.
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.
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.
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 generation after generation continue to make this one mistake?
The harsh truth is that men hate to hear the word diet. They believe it is a word for the girls. They want to learn how to get lean fast and how to build head-turning biceps, not how to drop a few pounds... That's why you will often seen men eating takeaway meals under the guise of bulking up.
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.
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.
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.
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.
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) 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.
Consuming around 0.5 grams per pound of body weight is sufficient for most individuals.
For many, learning how to build muscle turns in to little more than a game of chance. They try every new gimmick and supplement to hit the market in the vain hope of striking it lucky. This is an approach which leads to failure on a consistent basis. Using the research backed facts above, you can begin implementing a solid hypertrophy diet and reap the rewards almost immediately.
About the Author:
About the author: Learn the crucial tips revealing how to build muscle and find out how to get lean fast with Youtube'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.
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