Learning how to build muscle requires work both in the gym and in the kitchen. Sadly, most people do not realize the importance of the latter and wave goodbye to potentially great gains as a result. Make no mistake about it, learning how to structure your diet is just as important as learning how to deadlift or bench press...
Given that the majority of the hypertrophy process occurs while your body recovers at home, it really makes sense to learn how to structure your food intake to match your fitness goals.
Yet this is a mistake which many men make on a daily basis. They'll workout with dedication and then eat whatever they want. Six months later, they're often left wondering why they can't see any results. Any good workout program should be supplemented by a solid eating plan, too.
The fact is your diet represents the toughest challenge to your fitness goals. After a while, even the most gruelling of training programs becomes fun. It becomes a challenge you'll enjoy. The diet part, however, remains a constant test to most people.
Now, there are groups of people who totally neglect their diet out of nothing more than a lack of self discipline. That's their choice. But there are another group here, a group who want to get results but simply do not know where to get started with all the information out there offering different advice.
But there is a simple system you can use to get your gains on the right track. It is as follows:
1. 1.5 grams of protein per lb of your current body weight.
2. 1.5 grams of carbohydrates per lb of your current body weight.
3. Consume around 0.5g fat per pound of body weight.
But before you look at this like a set of rules, remember the most important factor here is that no diet fits everyone. This merely gives you a starting point, from which you can experiment by raising or lowering certain nutrients until you find an optimal intake to give your body results. I:8:T
In a shocking twist to what you may expect, most men do not actually eat enough protein to build muscle. That may sound very strange, given that every man and his dog seems to buy the latest whey protein drinks. But apart from those drinks, they often don't eat any other sources of lean protein.
Fats are also often avoided by mistake. They share the same name as the thing which most men are trying to shed from their midsection, but that does not mean eating fat is bad. In fact, eating plenty of healthy fats as well as some unhealthy fats has been scientifically shown to boost muscle retention as well as fat loss!
Now comes the interesting part. When you have your protein and fat intake set correctly, carbohydrates will determine what type of physique your body can achieve. Start with the recommended amount and note your results, before increasing the amount if you want to add more size or decreasing it if you feel you are adding body fat.
What you do in the gym only plays a small role in the physique you are trying to build. Learning how to build muscle in the kitchen is really as important as perfecting your lifts and smashing a brand new personal best lift in the squat rack.
Given that the majority of the hypertrophy process occurs while your body recovers at home, it really makes sense to learn how to structure your food intake to match your fitness goals.
Yet this is a mistake which many men make on a daily basis. They'll workout with dedication and then eat whatever they want. Six months later, they're often left wondering why they can't see any results. Any good workout program should be supplemented by a solid eating plan, too.
The fact is your diet represents the toughest challenge to your fitness goals. After a while, even the most gruelling of training programs becomes fun. It becomes a challenge you'll enjoy. The diet part, however, remains a constant test to most people.
Now, there are groups of people who totally neglect their diet out of nothing more than a lack of self discipline. That's their choice. But there are another group here, a group who want to get results but simply do not know where to get started with all the information out there offering different advice.
But there is a simple system you can use to get your gains on the right track. It is as follows:
1. 1.5 grams of protein per lb of your current body weight.
2. 1.5 grams of carbohydrates per lb of your current body weight.
3. Consume around 0.5g fat per pound of body weight.
But before you look at this like a set of rules, remember the most important factor here is that no diet fits everyone. This merely gives you a starting point, from which you can experiment by raising or lowering certain nutrients until you find an optimal intake to give your body results. I:8:T
In a shocking twist to what you may expect, most men do not actually eat enough protein to build muscle. That may sound very strange, given that every man and his dog seems to buy the latest whey protein drinks. But apart from those drinks, they often don't eat any other sources of lean protein.
Fats are also often avoided by mistake. They share the same name as the thing which most men are trying to shed from their midsection, but that does not mean eating fat is bad. In fact, eating plenty of healthy fats as well as some unhealthy fats has been scientifically shown to boost muscle retention as well as fat loss!
Now comes the interesting part. When you have your protein and fat intake set correctly, carbohydrates will determine what type of physique your body can achieve. Start with the recommended amount and note your results, before increasing the amount if you want to add more size or decreasing it if you feel you are adding body fat.
What you do in the gym only plays a small role in the physique you are trying to build. Learning how to build muscle in the kitchen is really as important as perfecting your lifts and smashing a brand new personal best lift in the squat rack.
About the Author:
Today's article: You can see the exact technique demonstrating how to deadlift as well as easy but proven tips discussing how to build muscle straight from Russ Howe PTI, the most sought after personal trainer in the UK and on Youtube.
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