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 despite looking great on the surface, these gimmicks and next-big-thing products tend to share one nasty similarity - none have actually got you any results.
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.
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 does generation after generation continue to make this one mistake?
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.
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 eradicate these errors with the following steps:
1) Sort out your protein intake to allow for new muscle growth.
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) Sort out your fat intake to find the missing key.
Fat is not bad. It simply shares the same name as the type of body tissue you want to get rid of, that's all. Healthy fats from sources such as fish are actually great for your body.
Try eating around half a gram of fat, most of which are healthy fats, per pound of your current overall weight.
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 despite looking great on the surface, these gimmicks and next-big-thing products tend to share one nasty similarity - none have actually got you any results.
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.
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 does generation after generation continue to make this one mistake?
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.
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 eradicate these errors with the following steps:
1) Sort out your protein intake to allow for new muscle growth.
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.
Increasing intensity is just one of the five rules showing how to build muscle in today's video review.
3) Sort out your fat intake to find the missing key.
Fat is not bad. It simply shares the same name as the type of body tissue you want to get rid of, that's all. Healthy fats from sources such as fish are actually great for your body.
Try eating around half a gram of fat, most of which are healthy fats, per pound of your current overall weight.
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:
More information: Discover key tips revealing how to build muscle and discover 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.
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