The next time you visit your gym we want you to ask a Fitness Instructor how many times they are quizzed on how to build muscle by gym members who are lost. You'll be shocked at the answer. It seems the advances made in science over the last twenty five years or so have not made a speck of difference to most people, who are still completely lost on this subject.
If you're one of the many who feel lost on this topic we're going to help you right now.
One of the main problems in the health and fitness industry is that there is so much conflicting information out there it becomes impossible to commit to anything. There is not one way to build a better body, there are numerous ways, and if you listen to everything you are told at your local gym you'll probably end up more lost than when you started in the first place!
Make no mistake about it, there is more than one way to get fit, to lose weight and to get big. Embracing that fact will generally help you rather than hinder you.
So how about we dismiss all of the typical hype and nonsense you usually get when you try to get some fitness tips, we'll cut to the proven facts on how to get results. Quite frankly, it doesn't matter whether you are experienced or inexperienced, these tips will provide the backbone of your training from this day forward and they simply work.
Before you head off to the gym you need to do something which will build the starting blocks for your future results. Muscle ain't built in a workout, it's built in the kitchen. If your diet plan is off you will not get the results your hard work on the iron is worth.
By the time you next visit the gym you should have your diet completely sorted out so that you can begin getting immediate results. We will teach you how to do it. One of the biggest misunderstandings in fitness is people believe their diet is something they cannot work out for themselves. They get sucked into celebrity diet fads which don't work. The truth is it's easy to get this sorted out.
If you write down your body weight, i.e. the weight you wish to be, in pounds and then multiply the number by fifteen you will get a great ballpark figure for your total calorific intake. This figure is to be used as a rough guide, try to hit around this mark each day and you will be firmly on the right track. If you'd like to add size but don't want to grow too big too quickly then swap out the fifteen for a twelve in the first step.
Now that the base target is in place we can begin work. You're already ahead of the masses, who don't take the time to do this calculation in their entire fitness lives.
You also need to look at your training program. It needs to be designed to include the exercises which are best for building size and strength and the repetition range needs to hit your hypertrophy zone. This means compound exercises are going to become your best friend and trying to fall into the eight-to-twelve repetition range with each set.
You are now coming along swimmingly and should be feeling very confident in yourself here. The next two steps cover less obvious points which are often overlooked.
The amount of rest you get is paramount to your results. Many of us dismiss the importance of rest and believe we don't really need it as much as doctor's and scientists tend to make out. That's their loss, don't let it be your downfall. Your body needs rest just as much as it needs a healthy diet and exercise.
Start out with a three day routine and then progress to a four day routine after you have been training for more than two months. You can train more often and you will notice some people doing this, but you need to get the recovery period perfect otherwise it holds you back, so it's wise to start with a smart plan.
Finally we would like to bring sleep to you attention. That's correct, how much sleep you get at night is going to directly affect your journey to a bigger, better body. While you sleep your body recovers from the day's expenditure. If you've put in a tough gym session today your body will work while you sleep with the release of natural growth hormone to ensure that you wake up tomorrow a little bit stronger and tougher than you were twenty four hours ago. Miss out on a good night's sleep at your peril.
Contrary to what some people believe, you do not grow bigger or stronger while you are lifting weights. The adaptations happen when you are resting. Your body produces growth hormone while you are in a state of deep sleep and if you never allow this to happen you are ripping yourself off.
Now you know the basics and we're betting it wasn't as hard or as complex as you thought it would be when you first arrived! The next time you hear somebody asking how to build muscle I want you to remind yourself of the basic rules. Sleep, rest, specific training and a focused diet will get you there. Any personal trainer worth his salt will help you set that plan up should you require help however it's not as difficult as most people think, as you discovered today!
If you're one of the many who feel lost on this topic we're going to help you right now.
One of the main problems in the health and fitness industry is that there is so much conflicting information out there it becomes impossible to commit to anything. There is not one way to build a better body, there are numerous ways, and if you listen to everything you are told at your local gym you'll probably end up more lost than when you started in the first place!
Make no mistake about it, there is more than one way to get fit, to lose weight and to get big. Embracing that fact will generally help you rather than hinder you.
So how about we dismiss all of the typical hype and nonsense you usually get when you try to get some fitness tips, we'll cut to the proven facts on how to get results. Quite frankly, it doesn't matter whether you are experienced or inexperienced, these tips will provide the backbone of your training from this day forward and they simply work.
Before you head off to the gym you need to do something which will build the starting blocks for your future results. Muscle ain't built in a workout, it's built in the kitchen. If your diet plan is off you will not get the results your hard work on the iron is worth.
By the time you next visit the gym you should have your diet completely sorted out so that you can begin getting immediate results. We will teach you how to do it. One of the biggest misunderstandings in fitness is people believe their diet is something they cannot work out for themselves. They get sucked into celebrity diet fads which don't work. The truth is it's easy to get this sorted out.
If you write down your body weight, i.e. the weight you wish to be, in pounds and then multiply the number by fifteen you will get a great ballpark figure for your total calorific intake. This figure is to be used as a rough guide, try to hit around this mark each day and you will be firmly on the right track. If you'd like to add size but don't want to grow too big too quickly then swap out the fifteen for a twelve in the first step.
Now that the base target is in place we can begin work. You're already ahead of the masses, who don't take the time to do this calculation in their entire fitness lives.
You also need to look at your training program. It needs to be designed to include the exercises which are best for building size and strength and the repetition range needs to hit your hypertrophy zone. This means compound exercises are going to become your best friend and trying to fall into the eight-to-twelve repetition range with each set.
You are now coming along swimmingly and should be feeling very confident in yourself here. The next two steps cover less obvious points which are often overlooked.
The amount of rest you get is paramount to your results. Many of us dismiss the importance of rest and believe we don't really need it as much as doctor's and scientists tend to make out. That's their loss, don't let it be your downfall. Your body needs rest just as much as it needs a healthy diet and exercise.
Start out with a three day routine and then progress to a four day routine after you have been training for more than two months. You can train more often and you will notice some people doing this, but you need to get the recovery period perfect otherwise it holds you back, so it's wise to start with a smart plan.
Finally we would like to bring sleep to you attention. That's correct, how much sleep you get at night is going to directly affect your journey to a bigger, better body. While you sleep your body recovers from the day's expenditure. If you've put in a tough gym session today your body will work while you sleep with the release of natural growth hormone to ensure that you wake up tomorrow a little bit stronger and tougher than you were twenty four hours ago. Miss out on a good night's sleep at your peril.
Contrary to what some people believe, you do not grow bigger or stronger while you are lifting weights. The adaptations happen when you are resting. Your body produces growth hormone while you are in a state of deep sleep and if you never allow this to happen you are ripping yourself off.
Now you know the basics and we're betting it wasn't as hard or as complex as you thought it would be when you first arrived! The next time you hear somebody asking how to build muscle I want you to remind yourself of the basic rules. Sleep, rest, specific training and a focused diet will get you there. Any personal trainer worth his salt will help you set that plan up should you require help however it's not as difficult as most people think, as you discovered today!
About the Author:
Author: Russ Howe PTI is a trusted personal trainer. Learn how to build muscle with our free video guide showing the five principles to a more muscular physique and the best shoulder building exercises.
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