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 training consistently but not seeing any results or if you have never picked up a weight in your life but would like to try, the two proven points below will help you get your progress on the right track.
* Know 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.
Building muscle size and definition isn't just about eating a ton of extra calories per day. Where you get those calories from plays a huge part in how your body will look and what type of size you add. By making a couple of simple changes to your diet you can enhance your results massively.
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.
The important part is knowing how to split those calories up and establish how much should come from protein, carbs and fats respectively. This is simple and often over complicated. The 3-5-2 simply means 30% protein, 50% carbs and 20% fat.
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.
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.
When it comes to bodybuilding supplements there is a massive gulf between manufacturers and customers. Many supplements survive purely on the confusion and doubt surrounding what they actually do. Too many people put far too much importance on their range of supplements but the truth is they need to be viewed as an extra, not as the main event.
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.
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 training consistently but not seeing any results or if you have never picked up a weight in your life but would like to try, the two proven points below will help you get your progress on the right track.
* Know 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.
Building muscle size and definition isn't just about eating a ton of extra calories per day. Where you get those calories from plays a huge part in how your body will look and what type of size you add. By making a couple of simple changes to your diet you can enhance your results massively.
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.
The important part is knowing how to split those calories up and establish how much should come from protein, carbs and fats respectively. This is simple and often over complicated. The 3-5-2 simply means 30% protein, 50% carbs and 20% fat.
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.
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.
When it comes to bodybuilding supplements there is a massive gulf between manufacturers and customers. Many supplements survive purely on the confusion and doubt surrounding what they actually do. Too many people put far too much importance on their range of supplements but the truth is they need to be viewed as an extra, not as the main event.
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.
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 subscribed personal trainer who teaches people 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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