No wonder fitness has become a fine art… If so, keep reading this article. Before we get started on your journey to building rock solid muscle you must take a good hard look in the mirror and ask yourself why you want to build muscle. Is it for the girls? Is it for the respect? Is it for your confidence? Personally for me it was all three. When I was younger I was always getting picked on by punk ass bullies who happened to be getting all the girls. Mind you this was in high school, so these bullies were young and immature but this is where my motivation to get huge and build muscle fast really transpired. The school year was coming to an end and my life changing summer was just around the corner. I was determined to come back to school the following year with 20-30 pounds of new rock solid muscle so I can hammer these bullies in the ground and take their girlfriends and believe me that’s exactly what happened. So how did I build muscle so quickly? Read the 10 steps below for detailed instruction on how to build muscle. Notice how 8 out of the 10 steps all have to do with what you consume through eating and drinking.
Step #1: Super High Calories= Anabolic State= Muscle Building
When it comes to building muscle quickly one of the most overlooked factor is the consumption of protein and calories you intake each day in your diet. Yes, it’s true your muscles need protein to grow. When I kicked off my summer I set a goal to consume at least 1.5 grams of protein per pound of body weight. Every night I would cook up a huge serving of farmers chicken and make a week serving of brown rice. I would eat this meal every day after my workout. In short, eat your protein and eat good kinds such as beef, chicken, fish, whey and egg whites. Tip: Eat fast so you can eat more. When you eat fast it takes you brain longer to realize you’re full so you consume more calories which means faster muscle growth. Have you ever been so hungry and ate so quickly that about 30 minutes your brain says oh shit. I consumed so much food. The truth is if you don’t consume enough calories, then you’re not growing. A good rule of thumb is to take your bodyweight and multiply this by 10 or 12 depending on your fitness level. The more active you are the more protein and calories you need. Add on 1000-1500 calories per day and you should start to see results. What kind of results? A healthy weight gain is about 5-6 pounds per month. Anything more is usually fat and that’s something you don’t need.
Step #2: Eat plenty of Carbohydrates
Carbohydrates are essential to fuel your workouts. Your body stores carbohydrates as glycogen. The idea is to have a surplus of carbohydrates so your body never has to dip into protein for energy. The higher levels of carbs in your body the more likely your body will remain in an anabolic state.
Step #3: Eat Multiple Meals Each day
Since you now eating almost 5000 calories each day it is best to break these down into 6, 7 or even 8 small meals. I know this seems like a lot but it’s really not. If you do the math and divide 5000 calories by 8 small meals you will take in about 625 calories per meal. This will also allow your body to utilize these calories so the calories don’t get stored onto as fat.
Step #4: Eat Plenty of Good Fats
One mistake beginner lifters make is to not eating enough good fats. When I started I would try my best to eat as many healthy fats as possible in each meal. One good thing to know about fats is that there is a direct relationship between fat and testosterone levels.
A perfect example of this is when bodybuilders diet down for a show. They are limiting their calories and fat intake to achieve that stage look. However, when they are on this restrictive diet, it is impossible for them to grow.
Step # 5: Eat a Good Pre-workout Meal
The best thing to consume before a workout is carbs like pasta and rice. This keeps your body from having an energy crash and allowing you to train longer and harder. Be sure to combine this meal with a healthy serving of good protein as well.
Step #6: Eat a good Post-Workout Meal
The meal right after you train should be a fast burning carbs and protein. The ideal candidate for this would be a protein shake coupled with some form of sugar. Personally, I prefer a fruit drink mixed with creatine. When you train, you put your body in a catabolic state.
You destroy muscle so that it can build itself back bigger and stronger. However, if you don’t supply the raw building blocks, then how can your body efficiently repair itself? Make sure to give your body the nutrients it needs to grow.
Step #7: Drink Plenty of Water
Remember, your body is made up of about 70% water. You need to stay hydrated or your muscle size will suffer. One pound of muscle can hold about 3 pounds of water. If you add this up it’s a lot of size!
Step #8: Use supplements
Supplements will add about 15% better results. Why because they work. Don’t supplement supplements with proper nutrition. Supplements you should consider taking are protein power, creatine, glutamine, and vitamins. For great tips on which supplements you should take click this link http://www.fitnessweekly.com. Professional trainers are here to assist you on supplement at no charge.
Step #9: Killer Workouts
You need to do hard core resistance training to build muscle. Resistance training or weights break down muscle fibers so they can rebuild. I would workout about 45 minutes in the morning and 45 minutes at night. Heavy weights have little impact on muscle size. Muscle size always comes down to eating habits.
Step #10: Recovery
Recovery or rest is often times overlooked. Make sure you are getting at least 8 hours of sleep so your muscles can recover and grow!
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