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 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.
In today's write up we are going to be looking at perhaps the most important rule - your diet.
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 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.
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.
You can eradicate these errors with the following steps:
1) Get the right amount of protein for your body to grow.
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.
While protein and fats will remain largely unchanged in a healthy diet set for fat loss or hypertrophy, carbohydrates represent the nutrient which can be tweaked in either direction.
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) Healthy fats are crucial to hypertrophy.
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.
Try eating around half a gram of fat, most of which are healthy fats, per pound of your current overall weight.
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 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.
In today's write up we are going to be looking at perhaps the most important rule - your diet.
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 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.
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.
You can eradicate these errors with the following steps:
1) Get the right amount of protein for your body to grow.
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.
While protein and fats will remain largely unchanged in a healthy diet set for fat loss or hypertrophy, carbohydrates represent the nutrient which can be tweaked in either direction.
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) Healthy fats are crucial to hypertrophy.
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.
Try eating around half a gram of fat, most of which are healthy fats, per pound of your current overall weight.
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:
Author info: Learn the crucial 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.
No comments:
Post a Comment