As a fitness instructor, one of the most popular questions I hear in the gym is people wondering how to build muscle fast and retain it. This is second only to people asking how to lose weight. Today I'm going to share a few proven factors with you.
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
* Know your 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 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.
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.
If you'd like to see exactly how many grams of each macronutrient you require each day, take the number of calories and divide it by 4 for both protein and carbohydrates, and 9 for fats. So your daily protein intake would require you to divide 810 calories by 4, giving you a target of 202 grams of protein each day.
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.
Okay, you are now clued up on both dieting and supplements. It's time to hit the gym and get some results for yourself! The next time someone asks you how to build muscle remember the basics are the key to success.
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
* Know your 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 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.
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.
If you'd like to see exactly how many grams of each macronutrient you require each day, take the number of calories and divide it by 4 for both protein and carbohydrates, and 9 for fats. So your daily protein intake would require you to divide 810 calories by 4, giving you a target of 202 grams of protein each day.
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.
Okay, you are now clued up on both dieting and supplements. It's time to hit the gym and get some results for yourself! The next time someone asks you how to build muscle remember the basics are the key to success.
About the Author:
Creator: 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 kickstart your progress in the gym.
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