The next time you visit your gym we want you to ask a Fitness Instructor how many times they are quizzed on how to build muscle by gym members who are lost. You'll be shocked at the answer. It seems the advances made in science over the last twenty five years or so have not made a speck of difference to most people, who are still completely lost on this subject.
Today we are going to run through the prove basics and help you get more from your training if your goal is to add size.
One of the main problems in the health and fitness industry is that there is so much conflicting information out there it becomes impossible to commit to anything. There is not one way to build a better body, there are numerous ways, and if you listen to everything you are told at your local gym you'll probably end up more lost than when you started in the first place!
So don't be fooled. There are a number of ways to build a better body, there is not just one right way of training and a million wrong ways. Realizing that fact will help you get past the first stumbling block you'll encounter on your path to building a better body, erasing the self doubt in what you are doing and why you are doing it.
So how about we dismiss all of the typical hype and nonsense you usually get when you try to get some fitness tips, we'll cut to the proven facts on how to get results. Quite frankly, it doesn't matter whether you are experienced or inexperienced, these tips will provide the backbone of your training from this day forward and they simply work.
The first port of call is your diet. Don't be fooled into believing you only need to diet if your goal is weight loss. On the contrary, if your goal is to get more muscular your diet is very, very important. You can train all day long if you want but your nutrition is the thing which is going to determine what happens to your body.
By the time you next visit the gym you should have your diet completely sorted out so that you can begin getting immediate results. We will teach you how to do it. One of the biggest misunderstandings in fitness is people believe their diet is something they cannot work out for themselves. They get sucked into celebrity diet fads which don't work. The truth is it's easy to get this sorted out.
Write down the weight you want to reach in pounds and then multiply it by 15. Congratulations, you've done it. Now you have your daily calorie target and yes, it was that simple! If you'd like to build up slowly swap out the multiplication of 15 for a multiplication of 12 instead.
Now that the base target is in place we can begin work. You're already ahead of the masses, who don't take the time to do this calculation in their entire fitness lives.
You also need to look at your training program. It needs to be designed to include the exercises which are best for building size and strength and the repetition range needs to hit your hypertrophy zone. This means compound exercises are going to become your best friend and trying to fall into the eight-to-twelve repetition range with each set.
Those are the qualities of a proven weights program designed for strength and size. There are a couple of additional considerations to make.
The amount of rest you get is paramount to your results. Many of us dismiss the importance of rest and believe we don't really need it as much as doctor's and scientists tend to make out. That's their loss, don't let it be your downfall. Your body needs rest just as much as it needs a healthy diet and exercise.
Make it your goal to go to the gym no more than three days each week if you are new to training. If you have already been training for over two months you can increase that to four sessions. You could train with weights up to six days per week by splitting each day to avoid ever training the same muscle group twice in succession, but most people are happy with a four day split routine. Those other three days are very important to your rest and recovery.
Sleep also plays an important role in your potential progress. We have all surely heard the doctor's recommendation that we need eight hours of sleep each night but how many of us pay attention to it? Not very many. Again, as with rest days, sleep is where your body unlocks extra results so neglecting it is silly.
Natural growth hormone is released while your body recuperates from the day's work. If you don't get a decent night of sleep and you like to be up again on just a couple of hours rest you will notice it becomes much harder to get any results with your fitness. Your gym sessions will suffer as will your mood in general.
Now you know the basics and we're betting it wasn't as hard or as complex as you thought it would be when you first arrived! The next time you hear somebody asking how to build muscle I want you to remind yourself of the basic rules. Sleep, rest, specific training and a focused diet will get you there. Any personal trainer worth his salt will help you set that plan up should you require help however it's not as difficult as most people think, as you discovered today!
Today we are going to run through the prove basics and help you get more from your training if your goal is to add size.
Watch fitness instructor Russ Howe PTI's tips on how to build muscle fast.
One of the main problems in the health and fitness industry is that there is so much conflicting information out there it becomes impossible to commit to anything. There is not one way to build a better body, there are numerous ways, and if you listen to everything you are told at your local gym you'll probably end up more lost than when you started in the first place!
So don't be fooled. There are a number of ways to build a better body, there is not just one right way of training and a million wrong ways. Realizing that fact will help you get past the first stumbling block you'll encounter on your path to building a better body, erasing the self doubt in what you are doing and why you are doing it.
So how about we dismiss all of the typical hype and nonsense you usually get when you try to get some fitness tips, we'll cut to the proven facts on how to get results. Quite frankly, it doesn't matter whether you are experienced or inexperienced, these tips will provide the backbone of your training from this day forward and they simply work.
The first port of call is your diet. Don't be fooled into believing you only need to diet if your goal is weight loss. On the contrary, if your goal is to get more muscular your diet is very, very important. You can train all day long if you want but your nutrition is the thing which is going to determine what happens to your body.
By the time you next visit the gym you should have your diet completely sorted out so that you can begin getting immediate results. We will teach you how to do it. One of the biggest misunderstandings in fitness is people believe their diet is something they cannot work out for themselves. They get sucked into celebrity diet fads which don't work. The truth is it's easy to get this sorted out.
Write down the weight you want to reach in pounds and then multiply it by 15. Congratulations, you've done it. Now you have your daily calorie target and yes, it was that simple! If you'd like to build up slowly swap out the multiplication of 15 for a multiplication of 12 instead.
Now that the base target is in place we can begin work. You're already ahead of the masses, who don't take the time to do this calculation in their entire fitness lives.
You also need to look at your training program. It needs to be designed to include the exercises which are best for building size and strength and the repetition range needs to hit your hypertrophy zone. This means compound exercises are going to become your best friend and trying to fall into the eight-to-twelve repetition range with each set.
Those are the qualities of a proven weights program designed for strength and size. There are a couple of additional considerations to make.
The amount of rest you get is paramount to your results. Many of us dismiss the importance of rest and believe we don't really need it as much as doctor's and scientists tend to make out. That's their loss, don't let it be your downfall. Your body needs rest just as much as it needs a healthy diet and exercise.
Make it your goal to go to the gym no more than three days each week if you are new to training. If you have already been training for over two months you can increase that to four sessions. You could train with weights up to six days per week by splitting each day to avoid ever training the same muscle group twice in succession, but most people are happy with a four day split routine. Those other three days are very important to your rest and recovery.
Sleep also plays an important role in your potential progress. We have all surely heard the doctor's recommendation that we need eight hours of sleep each night but how many of us pay attention to it? Not very many. Again, as with rest days, sleep is where your body unlocks extra results so neglecting it is silly.
Natural growth hormone is released while your body recuperates from the day's work. If you don't get a decent night of sleep and you like to be up again on just a couple of hours rest you will notice it becomes much harder to get any results with your fitness. Your gym sessions will suffer as will your mood in general.
Now you know the basics and we're betting it wasn't as hard or as complex as you thought it would be when you first arrived! The next time you hear somebody asking how to build muscle I want you to remind yourself of the basic rules. Sleep, rest, specific training and a focused diet will get you there. Any personal trainer worth his salt will help you set that plan up should you require help however it's not as difficult as most people think, as you discovered today!
About the Author:
Author: Russ Howe PTI is England's most subscribed Personal Trainer. Learn how to build muscle with our free video guide showing the five principles to a more muscular physique.
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