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 struggling for progress in the gym or perhaps you are just starting out and not sure what to do, today's article will help you get the basics down.
* Know your diet
* The importance of supplements
Much like any aspect of life, when it comes to fitness people are often so caught up in the fantasy of finding a simple miracle fix for all their problems they neglect to realize that if they just nailed down the basics they could have already got the results they wanted.
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.
Now we break down these 2700 calories to see our protein, carb and fat intake for each day. This is where the 3-5-2 system comes into play nicely. This basically means 30% protein, 50% carbohydrates and 20% fats.
So to see how many calories per day need to come from each macronutrient simply use the 3-5-2 system now. In this case, 2700 calories multiplied by thirty percent will give you 810. This is the number of daily calories you need from protein.
If you'd like to see exactly how many grams of each macronutrient you require each day, take the number of calories and divide it by 4 for both protein and carbohydrates, and 9 for fats. So your daily protein intake would require you to divide 810 calories by 4, giving you a target of 202 grams of protein each day.
Next we need to talk about supplements. It is very easy to get lost in the supplement market, with every product telling you that it's better than anything else. If you get your diet sorted out first, you will realize that you don't need most of the products you might be wasting your money on right now.
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 struggling for progress in the gym or perhaps you are just starting out and not sure what to do, today's article will help you get the basics down.
* Know your diet
* The importance of supplements
Much like any aspect of life, when it comes to fitness people are often so caught up in the fantasy of finding a simple miracle fix for all their problems they neglect to realize that if they just nailed down the basics they could have already got the results they wanted.
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.
Now we break down these 2700 calories to see our protein, carb and fat intake for each day. This is where the 3-5-2 system comes into play nicely. This basically means 30% protein, 50% carbohydrates and 20% fats.
So to see how many calories per day need to come from each macronutrient simply use the 3-5-2 system now. In this case, 2700 calories multiplied by thirty percent will give you 810. This is the number of daily calories you need from protein.
If you'd like to see exactly how many grams of each macronutrient you require each day, take the number of calories and divide it by 4 for both protein and carbohydrates, and 9 for fats. So your daily protein intake would require you to divide 810 calories by 4, giving you a target of 202 grams of protein each day.
Next we need to talk about supplements. It is very easy to get lost in the supplement market, with every product telling you that it's better than anything else. If you get your diet sorted out first, you will realize that you don't need most of the products you might be wasting your money on right now.
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 author: Russ Howe PTI is the UK's most followed fitness instructor who shows men and women how to build muscle and how to lose weight. Check out his free guide next to kickstart your progress in the gym.
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