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.
The two rules in this article will help you get some results fast.
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.
* Your diet is vital to your success
* The importance of supplements
By laying down the solid foundations of your nutrition and diet you will put yourself ahead of about 90% of the members at your local gym. The sad truth is most people pay no attention to their diet and have no structure to what the do, they just turn up at the gym, do their workout and hope for the best.
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.
There is no one 'best' way to diet. Despite all the trainers out there trying to sell their 'best ever plan' to you, there are numerous ways to get results in the gym. You simply have to get the basics right and that's what we're going to show you today. One of the best diets around is known as the 3-5-2 plan. To work out how many calories per day you need to pack on some size, multiply your target weight (in pounds) by fifteen. So a 180 pound guy would require around 2700 kcals in total.
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.
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.
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.
When it comes to bodybuilding supplements there is a massive gulf between manufacturers and customers. Many supplements survive purely on the confusion and doubt surrounding what they actually do. Too many people put far too much importance on their range of supplements but the truth is they need to be viewed as an extra, not as the main event.
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.
Okay, you are now clued up on both dieting and supplements. It's time to hit the gym and get some results for yourself! The next time someone asks you how to build muscle remember the basics are the key to success.
The two rules in this article will help you get some results fast.
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.
* Your diet is vital to your success
* The importance of supplements
By laying down the solid foundations of your nutrition and diet you will put yourself ahead of about 90% of the members at your local gym. The sad truth is most people pay no attention to their diet and have no structure to what the do, they just turn up at the gym, do their workout and hope for the best.
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.
There is no one 'best' way to diet. Despite all the trainers out there trying to sell their 'best ever plan' to you, there are numerous ways to get results in the gym. You simply have to get the basics right and that's what we're going to show you today. One of the best diets around is known as the 3-5-2 plan. To work out how many calories per day you need to pack on some size, multiply your target weight (in pounds) by fifteen. So a 180 pound guy would require around 2700 kcals in total.
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.
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.
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.
When it comes to bodybuilding supplements there is a massive gulf between manufacturers and customers. Many supplements survive purely on the confusion and doubt surrounding what they actually do. Too many people put far too much importance on their range of supplements but the truth is they need to be viewed as an extra, not as the main event.
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.
Okay, you are now clued up on both dieting and supplements. It's time to hit the gym and get some results for yourself! The next time someone asks you how to build muscle remember the basics are the key to success.
About the Author:
About the Creator: Russ Howe PTI is the UK's most followed fitness instructor who teaches people 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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