Most people who go to the gym are completely lost by the science and jargon which often surrounds training and diet. In fact, we lose count of the number of times people ask us how to build muscle on a daily basis. As fitness instructors this is probably our second most popular query behind only how to lose weight and keep it off. We get to see just how many people out there are struggling to get results.
Both of the steps given in today's article will help you see results.
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
* Supplements are useful but not essential
Much like any aspect of life, when it comes to fitness people are often so caught up in the fantasy of finding a simple miracle fix for all their problems they neglect to realize that if they just nailed down the basics they could have already got the results they wanted.
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.
The 3-5-2 system is a good, proven muscle building diet which has stood the test of time easily. When you want to establish how many calories your body needs to grow bigger, simply take your target body weight in pounds by 15. So a 180lbs man would need about 2700 daily.
The important part is knowing how to split those calories up and establish how much should come from protein, carbs and fats respectively. This is simple and often over complicated. The 3-5-2 simply means 30% protein, 50% carbs and 20% fat.
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.
Next we need to talk about supplements. It is very easy to get lost in the supplement market, with every product telling you that it's better than anything else. If you get your diet sorted out first, you will realize that you don't need most of the products you might be wasting your money on right now.
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.
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.
Both of the steps given in today's article will help you see results.
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
* Supplements are useful but not essential
Much like any aspect of life, when it comes to fitness people are often so caught up in the fantasy of finding a simple miracle fix for all their problems they neglect to realize that if they just nailed down the basics they could have already got the results they wanted.
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.
The 3-5-2 system is a good, proven muscle building diet which has stood the test of time easily. When you want to establish how many calories your body needs to grow bigger, simply take your target body weight in pounds by 15. So a 180lbs man would need about 2700 daily.
The important part is knowing how to split those calories up and establish how much should come from protein, carbs and fats respectively. This is simple and often over complicated. The 3-5-2 simply means 30% protein, 50% carbs and 20% fat.
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.
Next we need to talk about supplements. It is very easy to get lost in the supplement market, with every product telling you that it's better than anything else. If you get your diet sorted out first, you will realize that you don't need most of the products you might be wasting your money on right now.
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.
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:
Author: Russ Howe PTI is the UK's most followed 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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