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.
The two rules in this article will
help you get some results fast.
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.
* Sort out your diet
* Know your supplements
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.
There is no one 'best' way to diet.
Despite all the trainers out there trying to sell their 'best ever plan' to
you, there are numerous ways to get results in the gym. You simply have to get
the basics right and that's what we're going to show you today. One of the best
diets around is known as the 3-5-2 plan. To work out how many calories per day
you need to pack on some size, multiply your target weight (in pounds) by
fifteen. So a 180 pound guy would require around 2700 kcals in total.
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.
Multiply your 2700 calories by 30%
and you will see how many of your daily calories come from protein. In this
case it's 810. To work out carbs and fat simply do the same equation with the
relevant percentages.
To convert your protein calories
into grams so you know how much to eat, just divide that 810 by four. This
gives you 202g. For carbohydrates, take your carb calories and divide by four.
When it comes to your daily fats, take your fat calories and divide it by nine.
This will give you a complete breakdown of how many calories to eat per day and
how much of it needs to come from protein, carbohydrates and fats respectively.
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.
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:
Author: Russ Howe PTI is the UK's
most followed fitness instructor 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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The Foundations Of Building Muscle