If you were told most men in your local gym, even the ones in fairly good shape, have no idea how to build muscle you would probably think it was utter nonsense. However, due to the widespread number of gimmicks and false advertising on supplements and new products, this is exactly the case. New items are released every day offering quicker, easier, autopilot results...
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.
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.
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 generation after generation continue to make this one mistake?
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...
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) 1.5 grams of protein per pound of your body weight.
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.
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.
Porridge, wholewheat pasta, green vegetables and brown rice are all great forms of complex carbohydrates which are packed full of nutrition.
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.
Consuming around 0.5 grams per pound of body weight is sufficient for most individuals.
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.
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.
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 generation after generation continue to make this one mistake?
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...
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) 1.5 grams of protein per pound of your body weight.
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.
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.
Porridge, wholewheat pasta, green vegetables and brown rice are all great forms of complex carbohydrates which are packed full of nutrition.
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.
Consuming around 0.5 grams per pound of body weight is sufficient for most individuals.
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:
About the author: Discover key tips uncovering how to build muscle and find out how to get lean fast with Youtube's most in demand personal trainer, Russ Howe PTI, via his free fitness blog. Subscribe to his blog for weekly tips.
About Author
0 التعليقات:
Post a Comment