Building muscle is not a matter of finding the right gym or the perfect supplement.
Simply apply some scientific principles and a little self-discipline, and you’ll start building muscles in no time.
Here’s what you need to know:
When you damage your muscle fibers, they grow larger after they heal in order to make sure that you’re stronger for the next time your try to lift that heavy object.
To build muscle, you need to put your muscles under just enough stress to develop microtears so that your muscles can repair and grow.
Eating to Build Muscle
If you want to build muscle, you first have to figure out how many calories you need to eat.
To do this, keep track of what you eat for a week.
Count and record the calories you consume every day, using the numbers from the food labels.
When you have finished, add up the calories for each day and divide the result by seven.
Add 300 to the result.
If you are a large person, add another 500. The result is the number of calories you need to consume every day.
You need to eat more than you burn off in order to grow.
Additionally, eat one gram of meat, cheese, or egg protein every day for every pound of your weight.
Make sure these are complete proteins, too, such as meat or eggs.
Drinking enough water is a critical part of a muscle building diet.
Multiply your weight in pounds by 6 and divide it by 10.
The answer is the number of ounces of water you need to drink every day.
There are many different weight lifting exercises you can do. Pick some that work the muscle groups you want to develop.
Then, choose weights that are large enough so that you can do no more than 10 reps in a set.
Once you can easily go past 10 reps in a set, increase the weight.
All you need to do is keep repeating this process.
Muscle growth happens after you have finished the workout, which tells your body that it needs to build muscle during the next rest phase. Getting overly enthusiastic and not getting enough rest will only slow your gains.
If you work your whole body out every time, then you should only exercise three times a week, with a day of rest between every workout.
If you do a split routine, working out only the upper or lower body on one day, then you can exercise five days a week, alternating lower and upper body workout days.
Just follow the techniques described here, and before long you will have the body you want.
There’s no real mystery to building muscle. All it takes is a little science and a little self-discipline.