Learning how to build muscle can be very, very complex. You have new gimmicks at every corner and faster, easier results seems to be promised by everything out there...
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.
Today we will be focusing on just one of these fundamental rules - the 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 do these mistakes continue to be made?
Usually, it's simple because the word diet conjures up images of starving yourself. After all, you didn't ask how to lose weight, you asked how to get bigger - you asked how to get lean fast...
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.
You can do this by taking care of the three major macronutrients:
1) Sort out your protein intake to allow for new muscle growth.
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) 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.
Complex carbohydrates such as brown rice and oats should be top staples in your diet.
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) Healthy fats are crucial to hypertrophy.
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.
Setting the three items above in place will immediately put you on the fast track to gains in size and strength. The research is proven and the science is out there for you to discover on your own if you want to get even more detail. Learning how to build muscle needn't be turned into a gamble when you look to research driven studies and work with the facts.
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.
Today we will be focusing on just one of these fundamental rules - the 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 do these mistakes continue to be made?
Usually, it's simple because the word diet conjures up images of starving yourself. After all, you didn't ask how to lose weight, you asked how to get bigger - you asked how to get lean fast...
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.
You can do this by taking care of the three major macronutrients:
1) Sort out your protein intake to allow for new muscle growth.
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) 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.
Complex carbohydrates such as brown rice and oats should be top staples in your diet.
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) Healthy fats are crucial to hypertrophy.
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.
Setting the three items above in place will immediately put you on the fast track to gains in size and strength. The research is proven and the science is out there for you to discover on your own if you want to get even more detail. Learning how to build muscle needn't be turned into a gamble when you look to research driven studies and work with the facts.
About the Author:
Article publisher: Learn the crucial tips revealing how to build muscle and find out how to get lean fast with South Shields' most in demand personal trainer, Russ Howe PTI, via his free fitness blog. Subscribe to his blog for weekly tips.
