A Proven Guide For Building Muscle
If building muscle is one of the most important goals you have, follow the steps in this article to achieve more muscle growth in less time.
1. Set a goal for yourself and get real about achieving it.
Until you set a goal of how much muscle you want to gain, you're just dreaming. I
It needs to be specific and written down. If building muscle is what you want to do, you must be willing to achieve it at all costs. If you do not want to, you'll continue to give yourself reasons not to workout.
Get real and tell yourself that you're going to do this, no matter what. Before any other step when it comes to packing on muscle mass, this is the most important one. If you're not real and serious about building muscle, all of the remaining steps will not help you.
You need a reason to keep going, to lifts weights or to do cardio first thing in the morning. You need a reason or you will not follow through. So, step 1, and the most important one at that, is to stop dreaming and start doing.
Tell yourself you're going to achieve your goal no matter what. Write down what you want to achieve and then go after it!
2. Drink your life away!
If you've ever doubted the importance of water, try going a few days without it. You can live weeks without food, but only days without water.
It is used in EVERY single physiological process your body undergoes. In fact, muscle tissue is over 90% water, so you need to make sure you give your body enough of it to repair and grow muscle.
Its importance cannot be stated enough, especially when it comes to building muscle. Shoot for at least a gallon a day, preferably more.
The inconvenience of constantly using the bathroom is a minor drawback compared to the benefits you will receive. Keep a bottle wherever you spend most of your day, at your desk at work, in your car, and close by at home.
3. Eat 5-6 small meals a day consisting of high protein, moderate carbs, and low-fat.
This is important in keeping your metabolism efficiently burning calories. Constantly grazing on meals every 3 hours will allow your body to burn off what it has consumed quicker and more efficiently.
Not only that, it ensures your body has enough protein needed for building muscle. Protein is the nutrient responsible for muscle growth. If you don't get enough protein, building muscle will be next to impossible.
Eating 2-3 larger meals will actually cause your body to store fat as a defense mechanism. Your body is not sure when its going to get its next meal so it tends to store more in case of perceived famine.
Make each meal consist of higher protein (builds muscle), moderate carbohydrates (fuel for the body) and low fat (energy and protection).
Make sure that every single time you eat something, it has some protein and carbs, together. So a slice of wheat bread w/ peanut butter is an example of protein w/ carbs. But remember to eat a protein/carb snack or meal every 3-4 hours to keep that metabolism running smooth.
4. Do INTENSE cardio 3-4 times a week.
This is where the majority of the fat-burning takes place. Nutrition is the other key. Treat your cardio days like you do your workouts. That means, put all of your energy and intensity into your cardio.
Do 30 minutes of cardio 3-4 days a week. During a session of cardio, warm-up for 5 minutes, then do 20 minutes at a high intensity pace. Then cool down for the last 5 minutes.
By intense I mean going at a fast enough pace where you are sweating, panting, huffing, puffing, turning red. Get your body out of homeostasis (everythings normal and in balance). Doing cardio for the sakes of doing it will not burn fat.
Going for a walk will not sufficiently burn fat, unless you walk ten miles. Riding a stationary bike while relaxingly reading the paper will not burn much fat. Hey, its only 30 minutes. Bust your butt for this time and the results you get for it will be great.
Choose cardio machines that get more of your body moving. The more you move, the more you burn. Stairmaster and running on the Treadmill are good examples. The stationary bike is o.k., but only your lower body is moving. The more your whole body moves, the more energy you expend.
5. Do INTENSE weight training 3-4 times a week.
Do not mistake weight training w/ trying to burn fat. Weight training will not burn much body fat. It's more for building muscle.
What weight training will do is help you burn fat in the future. When you add muscle to your frame, your body has to expend more energy (burn more calories) to maintain that muscle tissue.
So when you're at rest, even sleeping, the more lean muscle mass you have, the more calories you'll burn. Weight training will not only strengthen existing muscle, but will add additional lean muscle tissue to handle any future demands placed on the muscle. The more lean muscle tissue you have, the more calories you will expend at rest.
6. Figure out your daily energy needs and reduce it.
Most people do not like to calorie count, me included. But in order to properly build muscle mass while losing body fat, you need to determine your daily energy expenditure or caloric maintenance level.
You then need to reduce your energy consumption to be below your energy output. It's difficult to place a number on how much below your consumption you should go, because everyone's different.
A good place to start would be 150-200 calories below your maintenance levels. Then continue to observe the effects in the mirror to determine if this number needs to be changed. If you continue to see no results, try reducing your energy consumption to 300 calories below your energy output.
7. Continue to increase your weight (overload) when doing resistance training.
Remember that building muscle will help you in the fat-burning process later on. The more muscle you have, the more energy your body expends to maintain that muscle, even at rest. In order to make constant and significant gains, remember to train intensely and for short durations. I like to call them bursts of exercise! Work no more than 2 muscle groups a workout, 3 workouts a week. Keep reps between 4-6.
This will cause you to maintain high enough resistance to add overload to the muscle, causing more muscle growth. Do only 2 heavy sets per exercise and keep workouts no longer than 45 minutes. Keep your workouts intense and to the point. Do it and get out of the gym. DO NOT DO YOUR CARDIO BEFORE OR AFTER WEIGHT TRAINING!
It's hard to focus intensely on both weight training and cardio in the same session! Do not rob one to pay the other.
There you have my simple, proven steps for building muscle in less time. The more of these tips you follow, the more muscle mass you're likely to build.
Start building muscle and losing fat in less time with this powerful muscle building workout routine