If you were told most men in your local gym, even the ones in fairly good shape, have no idea how to build muscle you would probably think it was utter nonsense. However, due to the widespread number of gimmicks and false advertising on supplements and new products, this is exactly the case. New items are released every day offering quicker, easier, autopilot results...
But if you have taken the time to try these products, you will have noticed a recurring theme - none have actually worked for your body 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.
In today's write up we are going to be looking at perhaps the most important rule - your diet.
A failure to supply your body with a decent source of nutrition will lead you down a road to nowhere. Hundreds of thousands of individuals make this mistake, often deeming nutrition to be too complex for them to follow, but the truth is it's vital to your overall progress.
Why does generation after generation continue to make this one mistake?
The undeniable reality for most men is that ego takes over and tell them that diets are for weight loss. But if you want to learn how to get lean fast or how to gain more strength on your biggest lifts in the gym, this is a big mistake to make...
Well, you still need a diet even if your goal is to achieve more size and strength. Without proper nutrition, your gym based efforts will only take you so far and if you want to truly reach your full physical potential you must provide your body with excellent fuel for the journey which lies ahead.
You can do this by taking care of the three major macronutrients:
1) 1.5 grams of protein per pound of your body weight.
If you are using the gym then you are probably also consuming a whey protein supplement. That's great. But the problem is most men don't consume any other protein besides this. You should be getting around 1.5 grams of protein per pound of your body weight every day to maximize lean growth.
2) Around 1.5 grams of carbs per pound of your body weight.
Carbs are the nutrient which confuse most people. They've often referred to as the bad guy in diets but they are absolutely vital to hypertrophy and strength gains - if you are getting them from the right sources.
The majority of your carbohydrate content should arrive in your system from nutritious, slow release foods such as wholewheat pasta and porridge.
As mentioned above, carbohydrates can be tweaked to optimize performance. Begin by eating roughly one and a half grams per pound of your weight, before either increasing your intake to boost size or lowering your intake if you add unwanted fat. This allows you to individualize your diet to suit your body.
3) Around 0.5 grams of fat per pound of your weight.
Healthy fats are one of the best ways to increase lean tissue over a short period of time. Most men falsely assume that everything needs to be low fat or fat free, but your body actually uses fats to build more muscle and burn unwanted body fat.
Aim to eat around 0.5 grams of fat per pound of body weight.
For many, learning how to build muscle turns in to little more than a game of chance. They try every new gimmick and supplement to hit the market in the vain hope of striking it lucky. This is an approach which leads to failure on a consistent basis. Using the research backed facts above, you can begin implementing a solid hypertrophy diet and reap the rewards almost immediately.
But if you have taken the time to try these products, you will have noticed a recurring theme - none have actually worked for your body 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.
In today's write up we are going to be looking at perhaps the most important rule - your diet.
A failure to supply your body with a decent source of nutrition will lead you down a road to nowhere. Hundreds of thousands of individuals make this mistake, often deeming nutrition to be too complex for them to follow, but the truth is it's vital to your overall progress.
Why does generation after generation continue to make this one mistake?
The undeniable reality for most men is that ego takes over and tell them that diets are for weight loss. But if you want to learn how to get lean fast or how to gain more strength on your biggest lifts in the gym, this is a big mistake to make...
Well, you still need a diet even if your goal is to achieve more size and strength. Without proper nutrition, your gym based efforts will only take you so far and if you want to truly reach your full physical potential you must provide your body with excellent fuel for the journey which lies ahead.
You can do this by taking care of the three major macronutrients:
1) 1.5 grams of protein per pound of your body weight.
If you are using the gym then you are probably also consuming a whey protein supplement. That's great. But the problem is most men don't consume any other protein besides this. You should be getting around 1.5 grams of protein per pound of your body weight every day to maximize lean growth.
2) Around 1.5 grams of carbs per pound of your body weight.
Carbs are the nutrient which confuse most people. They've often referred to as the bad guy in diets but they are absolutely vital to hypertrophy and strength gains - if you are getting them from the right sources.
The majority of your carbohydrate content should arrive in your system from nutritious, slow release foods such as wholewheat pasta and porridge.
As mentioned above, carbohydrates can be tweaked to optimize performance. Begin by eating roughly one and a half grams per pound of your weight, before either increasing your intake to boost size or lowering your intake if you add unwanted fat. This allows you to individualize your diet to suit your body.
3) Around 0.5 grams of fat per pound of your weight.
Healthy fats are one of the best ways to increase lean tissue over a short period of time. Most men falsely assume that everything needs to be low fat or fat free, but your body actually uses fats to build more muscle and burn unwanted body fat.
Aim to eat around 0.5 grams of fat per pound of body weight.
For many, learning how to build muscle turns in to little more than a game of chance. They try every new gimmick and supplement to hit the market in the vain hope of striking it lucky. This is an approach which leads to failure on a consistent basis. Using the research backed facts above, you can begin implementing a solid hypertrophy diet and reap the rewards almost immediately.
About the Author:
About the author: Learn the crucial tips uncovering how to build muscle and find out how to get lean fast with South Shields' most watched personal trainer, Russ Howe PTI, via his free fitness blog. Russ helps thousands of people get in shape with his weekly tips.
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