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.
These steps are all tried, tested and proven.
Whether you are a pretty experienced gym goer or a complete newcomer to the world of fitness, you will find the foundations of solid training here today.
* Your diet is vital to your success
* The importance of supplements
The fact is most people neglect the basics in favor of searching for a miracle solution to their problems. By failing to nail down the basic, proven foundations of building a better body, however, you ruin your potential and actually hold yourself back considerably.
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 are several ways to diet, many of which are proven to work. Today we focus on one of the most popular ways, the 3-5-2 diet. To do this, simply multiply your goal body weight in pounds by 15. So a 180 pound man would require 2700 calories per day in total.
Now we break down these 2700 calories to see our protein, carb and fat intake for each day. This is where the 3-5-2 system comes into play nicely. This basically means 30% protein, 50% carbohydrates and 20% fats.
Take your 2700 calories and work out 30 percent to see how many calories need to come from protein. In this case, a 180lb man would require 810 calories per day from protein sources. You can use the 3-5-2 system to then establish your carb and fat intake, too.
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.
Two very valuable, proven supplements when engaging in a muscle building diet and program are creatine monohydrate and whey protein. Both are proven and both do their job. The protein is especially useful as it allows you to reach your calorie target easier throughout the day, too.
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.
These steps are all tried, tested and proven.
Whether you are a pretty experienced gym goer or a complete newcomer to the world of fitness, you will find the foundations of solid training here today.
* Your diet is vital to your success
* The importance of supplements
The fact is most people neglect the basics in favor of searching for a miracle solution to their problems. By failing to nail down the basic, proven foundations of building a better body, however, you ruin your potential and actually hold yourself back considerably.
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 are several ways to diet, many of which are proven to work. Today we focus on one of the most popular ways, the 3-5-2 diet. To do this, simply multiply your goal body weight in pounds by 15. So a 180 pound man would require 2700 calories per day in total.
Now we break down these 2700 calories to see our protein, carb and fat intake for each day. This is where the 3-5-2 system comes into play nicely. This basically means 30% protein, 50% carbohydrates and 20% fats.
Take your 2700 calories and work out 30 percent to see how many calories need to come from protein. In this case, a 180lb man would require 810 calories per day from protein sources. You can use the 3-5-2 system to then establish your carb and fat intake, too.
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.
Two very valuable, proven supplements when engaging in a muscle building diet and program are creatine monohydrate and whey protein. Both are proven and both do their job. The protein is especially useful as it allows you to reach your calorie target easier throughout the day, too.
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 shows men and women how to build muscle and how to lose weight. Watch our free guide next to enhance your results in the gym.
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