Most people get stuck when trying to figure out how to build muscle and in today's article we give you two simple, proven steps which have stood the test of time. This query is second only to people wondering how to lose weight.
These steps are all tried, tested and proven.
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
* Know your 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 port of call is to correct your eating habits. Even if you think your diet is okay right now, if you're not getting results you need to accept that it isn't okay. Building muscle isn't just about piling on weight by eating whatever you want.
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.
The 3-5-2 system gets it's name because it means 30% protein, 50% carbohydrates and 20% fats. It's good knowing what total calorie target to aim for, but it's even better knowing exactly how many grams of each macro nutrient to look for.
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.
Secondly we will discuss supplements. People often put too much emphasis on bodybuilding supplements and not enough emphasis on the rest of their diet. We know many people at the gym who do this, they train hard and take their protein supplement but they don't look after the rest of their diet at all and they refuse to admit it, often kidding themselves that they don't know why their training isn't working.
While you could easily spend hundreds of pounds or dollars on products each month, you shouldn't look any further than the basics. Add a solid whey protein supplement and a creatine product to your diet, nothing more. There are countless supplements out there which will, of course, all tell you that you 'need' them to get bigger but the truth is it's just marketing talk. Where there's money involved, there is undoubtedly hype.
Now that you are a little more up to speed on the two foundations of how to build muscle you will be able to reap hugely enhanced results in the gym compared to those who fail to sort out the basics before diving in head first. If you are serious about changing your body, now is the time to do it.
These steps are all tried, tested and proven.
If you don't know how to build muscle today's interview will assist you a lot.
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
* Know your 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 port of call is to correct your eating habits. Even if you think your diet is okay right now, if you're not getting results you need to accept that it isn't okay. Building muscle isn't just about piling on weight by eating whatever you want.
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.
The 3-5-2 system gets it's name because it means 30% protein, 50% carbohydrates and 20% fats. It's good knowing what total calorie target to aim for, but it's even better knowing exactly how many grams of each macro nutrient to look for.
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.
Secondly we will discuss supplements. People often put too much emphasis on bodybuilding supplements and not enough emphasis on the rest of their diet. We know many people at the gym who do this, they train hard and take their protein supplement but they don't look after the rest of their diet at all and they refuse to admit it, often kidding themselves that they don't know why their training isn't working.
While you could easily spend hundreds of pounds or dollars on products each month, you shouldn't look any further than the basics. Add a solid whey protein supplement and a creatine product to your diet, nothing more. There are countless supplements out there which will, of course, all tell you that you 'need' them to get bigger but the truth is it's just marketing talk. Where there's money involved, there is undoubtedly hype.
Now that you are a little more up to speed on the two foundations of how to build muscle you will be able to reap hugely enhanced results in the gym compared to those who fail to sort out the basics before diving in head first. If you are serious about changing your body, now is the time to do it.
About the Author:
About the Writer: Russ Howe PTI is the UK's most followed personal trainer who shows men and women how to build muscle and how to lose weight. Watch our free guide next to kickstart your progress in the gym.
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