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.
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.
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 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...
Well, you still need a diet even if your goal is to achieve more size and strength. Without proper nutrition, your gym based efforts will only take you so far and if you want to truly reach your full physical potential you must provide your body with excellent fuel for the journey which lies ahead.
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.
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) Around 1.5 grams of carbs per pound of your body weight.
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.
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.
Healthy fats are one of the best ways to increase lean tissue over a short period of time. Most men falsely assume that everything needs to be low fat or fat free, but your body actually uses fats to build more muscle and burn unwanted body fat.
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.
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.
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 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...
Well, you still need a diet even if your goal is to achieve more size and strength. Without proper nutrition, your gym based efforts will only take you so far and if you want to truly reach your full physical potential you must provide your body with excellent fuel for the journey which lies ahead.
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.
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) Around 1.5 grams of carbs per pound of your body weight.
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.
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.
Healthy fats are one of the best ways to increase lean tissue over a short period of time. Most men falsely assume that everything needs to be low fat or fat free, but your body actually uses fats to build more muscle and burn unwanted body fat.
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:
Writer details: Discover key tips uncovering how to build muscle and find out how to get lean fast with Youtube's most sought after personal trainer, Russ Howe PTI, via his free fitness blog. Subscribe to his blog for weekly tips.
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