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 they usually all have one thing in common - none of them have actually returned any results for you yet.
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 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.
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.
Aim to eat around 0.5 grams of fat per pound of body 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 they usually all have one thing in common - none of them have actually returned any results for you yet.
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 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.
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.
Aim to eat around 0.5 grams of fat per pound of body 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:
Author info: Discover key tips uncovering how to build muscle and find out how to get lean fast with South Shields' most sought after personal trainer, Russ Howe PTI, via his free fitness blog. Subscribe to his blog for weekly tips.
