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 they usually all have one thing in common - none of them have actually returned any results for you yet.
Well believe it or not, there are several fundamental rules to hypertrophy which, if applied correctly, will see you pack on more lean size to your body in the next three months than any so-called next big thing can claim to outperform.
Today we will be focusing on just one of these fundamental rules - the 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 this happen?
Usually, it's simple because the word diet conjures up images of starving yourself. After all, you didn't ask how to lose weight, you asked how to get bigger - you asked how to get lean fast...
The word diet simply means a summary of your regular eating habits. It has nothing to do with your fitness goal. If you fail to supply your body with the nutrition it requires to build, it will not build. It really is that simple in the long run.
The following three steps will help you to get moving in the right direction:
1) Get the right amount of protein for your body to grow.
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) Sort out your carbohydrate intake to promote gains in size.
While protein and fats will remain largely unchanged in a healthy diet set for fat loss or hypertrophy, carbohydrates represent the nutrient which can be tweaked in either direction.
Complex carbohydrates such as brown rice and oats should be top staples in your diet.
Try to begin a healthy diet by eating about 1.5 grams of carbs for each pound your body currently weighs. If you find you are adding body fat, lower this amount in the coming weeks until you hit the sweet spot. Likewise, you can increase it if you are not seeing any gains.
3) Healthy fats are crucial to hypertrophy.
Fat is not bad. It simply shares the same name as the type of body tissue you want to get rid of, that's all. Healthy fats from sources such as fish are actually great for your body.
Aim to eat around 0.5 grams of fat per pound of body weight.
Setting the three items above in place will immediately put you on the fast track to gains in size and strength. The research is proven and the science is out there for you to discover on your own if you want to get even more detail. Learning how to build muscle needn't be turned into a gamble when you look to research driven studies and work with the facts.
But they usually all have one thing in common - none of them have actually returned any results for you yet.
Well believe it or not, there are several fundamental rules to hypertrophy which, if applied correctly, will see you pack on more lean size to your body in the next three months than any so-called next big thing can claim to outperform.
Today we will be focusing on just one of these fundamental rules - the 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 this happen?
Usually, it's simple because the word diet conjures up images of starving yourself. After all, you didn't ask how to lose weight, you asked how to get bigger - you asked how to get lean fast...
The word diet simply means a summary of your regular eating habits. It has nothing to do with your fitness goal. If you fail to supply your body with the nutrition it requires to build, it will not build. It really is that simple in the long run.
The following three steps will help you to get moving in the right direction:
1) Get the right amount of protein for your body to grow.
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) Sort out your carbohydrate intake to promote gains in size.
While protein and fats will remain largely unchanged in a healthy diet set for fat loss or hypertrophy, carbohydrates represent the nutrient which can be tweaked in either direction.
Complex carbohydrates such as brown rice and oats should be top staples in your diet.
Try to begin a healthy diet by eating about 1.5 grams of carbs for each pound your body currently weighs. If you find you are adding body fat, lower this amount in the coming weeks until you hit the sweet spot. Likewise, you can increase it if you are not seeing any gains.
3) Healthy fats are crucial to hypertrophy.
Fat is not bad. It simply shares the same name as the type of body tissue you want to get rid of, that's all. Healthy fats from sources such as fish are actually great for your body.
Aim to eat around 0.5 grams of fat per pound of body weight.
Setting the three items above in place will immediately put you on the fast track to gains in size and strength. The research is proven and the science is out there for you to discover on your own if you want to get even more detail. Learning how to build muscle needn't be turned into a gamble when you look to research driven studies and work with the facts.
About the Author:
About the author: Learn the crucial tips revealing how to build muscle and find out how to get lean fast from the UK's 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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