As a fitness instructor, one of the most popular questions I hear in the gym is people wondering how to build muscle fast and retain it. This is second only to people asking how to lose weight. Today I'm going to share a few proven factors with you.
Both of the steps given in today's article will help you see results.
If you have been training consistently but not seeing any results or if you have never picked up a weight in your life but would like to try, the two proven points below will help you get your progress on the right track.
* Your diet is vital to your success
* Know your supplements
The fact is most people neglect the basics in favor of searching for a miracle solution to their problems. By failing to nail down the basic, proven foundations of building a better body, however, you ruin your potential and actually hold yourself back considerably.
The first thing to do is sort out your diet. That's right, even when you are trying to gain size you need to diet. Most people think they can just eat whatever they want when they are trying to add weight but this is incorrect. Remember you don't just want to add weight, you want to build muscle.
The 3-5-2 system is a good, proven muscle building diet which has stood the test of time easily. When you want to establish how many calories your body needs to grow bigger, simply take your target body weight in pounds by 15. So a 180lbs man would need about 2700 daily.
The 3-5-2 system gets it's name because it means 30% protein, 50% carbohydrates and 20% fats. It's good knowing what total calorie target to aim for, but it's even better knowing exactly how many grams of each macro nutrient to look for.
Take your 2700 calories and work out 30 percent to see how many calories need to come from protein. In this case, a 180lb man would require 810 calories per day from protein sources. You can use the 3-5-2 system to then establish your carb and fat intake, too.
To convert your protein calories into grams so you know how much to eat, just divide that 810 by four. This gives you 202g. For carbohydrates, take your carb calories and divide by four. When it comes to your daily fats, take your fat calories and divide it by nine. This will give you a complete breakdown of how many calories to eat per day and how much of it needs to come from protein, carbohydrates and fats respectively.
Secondly we will discuss supplements. People often put too much emphasis on bodybuilding supplements and not enough emphasis on the rest of their diet. We know many people at the gym who do this, they train hard and take their protein supplement but they don't look after the rest of their diet at all and they refuse to admit it, often kidding themselves that they don't know why their training isn't working.
The only supplements you require when starting a muscle building program are protein and creatine. Everything else can be added in at a later date if necessary. They keyword to remember here is supplement, keep it basic. It's meant to be an add on to your diet, not a replacement.
Having now got the basics of both supplements and diet, you are now in a much better position than most when it comes to knowing how to build muscle in the gym. In fact, the next time you hear somebody at your local fitness center complaining at their own lack of results you could probably lend them a helping hand.
Both of the steps given in today's article will help you see results.
If you have been training consistently but not seeing any results or if you have never picked up a weight in your life but would like to try, the two proven points below will help you get your progress on the right track.
* Your diet is vital to your success
* Know your supplements
The fact is most people neglect the basics in favor of searching for a miracle solution to their problems. By failing to nail down the basic, proven foundations of building a better body, however, you ruin your potential and actually hold yourself back considerably.
The first thing to do is sort out your diet. That's right, even when you are trying to gain size you need to diet. Most people think they can just eat whatever they want when they are trying to add weight but this is incorrect. Remember you don't just want to add weight, you want to build muscle.
The 3-5-2 system is a good, proven muscle building diet which has stood the test of time easily. When you want to establish how many calories your body needs to grow bigger, simply take your target body weight in pounds by 15. So a 180lbs man would need about 2700 daily.
The 3-5-2 system gets it's name because it means 30% protein, 50% carbohydrates and 20% fats. It's good knowing what total calorie target to aim for, but it's even better knowing exactly how many grams of each macro nutrient to look for.
Take your 2700 calories and work out 30 percent to see how many calories need to come from protein. In this case, a 180lb man would require 810 calories per day from protein sources. You can use the 3-5-2 system to then establish your carb and fat intake, too.
To convert your protein calories into grams so you know how much to eat, just divide that 810 by four. This gives you 202g. For carbohydrates, take your carb calories and divide by four. When it comes to your daily fats, take your fat calories and divide it by nine. This will give you a complete breakdown of how many calories to eat per day and how much of it needs to come from protein, carbohydrates and fats respectively.
Secondly we will discuss supplements. People often put too much emphasis on bodybuilding supplements and not enough emphasis on the rest of their diet. We know many people at the gym who do this, they train hard and take their protein supplement but they don't look after the rest of their diet at all and they refuse to admit it, often kidding themselves that they don't know why their training isn't working.
The only supplements you require when starting a muscle building program are protein and creatine. Everything else can be added in at a later date if necessary. They keyword to remember here is supplement, keep it basic. It's meant to be an add on to your diet, not a replacement.
Having now got the basics of both supplements and diet, you are now in a much better position than most when it comes to knowing how to build muscle in the gym. In fact, the next time you hear somebody at your local fitness center complaining at their own lack of results you could probably lend them a helping hand.
About the Author:
About the Writer: Russ Howe PTI is the UK's most followed fitness instructor who teaches people how to build muscle and how to lose weight. Watch our free guide next to kickstart your progress in the gym.
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