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.
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.
* Sort out your diet
* 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.
Multiply your 2700 calories by 30% and you will see how many of your daily calories come from protein. In this case it's 810. To work out carbs and fat simply do the same equation with the relevant percentages.
To convert these calories into grams, so you know exactly how much food to eat, take your 810 calories and divide it by four. This tells you that you need 202 grams of protein per day in total. For carbs take your calories and divide by four, and for fats take your calories and divide by nine.
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.
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.
* Sort out your diet
* 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.
Multiply your 2700 calories by 30% and you will see how many of your daily calories come from protein. In this case it's 810. To work out carbs and fat simply do the same equation with the relevant percentages.
To convert these calories into grams, so you know exactly how much food to eat, take your 810 calories and divide it by four. This tells you that you need 202 grams of protein per day in total. For carbs take your calories and divide by four, and for fats take your calories and divide by nine.
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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