| Building muscle requires the right | | | | Nutrition is one half of the key to building |
| combination of training and nutrition | | | | muscle. Without the proper nutrition, you |
| information. That includes muscle building | | | | might as well pack your bags and go home. No |
| tips that are proven to work. | | | | amount of super sets, negative sets, tri-sets |
| | | | or pre-exhausting will build any amount of |
| Using the wrong information can be | | | | muscle mass without the proper nutrition. |
| detrimental to your progress. So be careful | | | | |
| who you listen to in the gym. Even though | | | | To be honest, nutrition will be that element |
| everyone has an opinion, not everyone is | | | | of your muscle building program that will |
| right. | | | | make the difference between an o.k. physique |
| | | | and one that commands power. |
| The only way to build muscle is by following | | | | |
| 3 synergistic principles: | | | | The trick to unlocking your muscle building |
| | | | fury is to find your optimal nutritional |
| 1. Hard, heavy and smart weight lifting 2. | | | | state. To build muscle you need to consume |
| Quality nutrition 3. Quality rest | | | | more total calories than your body uses each |
| | | | day. |
| All three must be in place if you're going to | | | | |
| succeed in building muscle. If just one of | | | | Remember this very important muscle building |
| these elements is missing, you're not going | | | | tip; nutrition is the key to building real |
| to come anywhere near your potential. | | | | muscle. Try eating 6 times per day and make |
| | | | sure each meal is balanced with the optimal |
| Here are 8 simple, proven muscle building | | | | amount of calories, protein, carbohydrates, |
| tips that you'll want to include in your | | | | and fat. |
| training and nutrition program. | | | | |
| | | | Tip # 6. Build a diet that supports your |
| Tip # 1. Evaluating your body. | | | | nutritional goals |
| | | | |
| By evaluating your current body composition, | | | | Once you find out what your nutritional goals |
| body weight and body measurements, you give | | | | are, you need to build a menu that will |
| yourself a starting point. This will be very | | | | support your goals. Try and find menus that |
| important in deciding what your nutritional | | | | are easy to cook and taste great. The trick |
| and weight lifting goals will be. | | | | is to adjust the menus and recipes to match |
| | | | your nutritional goals. |
| Tip # 2. Setting your goals | | | | |
| | | | Tip # 7. Use only proven muscle building |
| Looking at the big picture and breaking it | | | | supplements |
| down into small mini goals will help you | | | | |
| achieve your muscle building goals. It's | | | | Weight lifting supplements are meant to |
| important that you identify your goals and | | | | enhance an already great muscle building |
| periodically monitor and adjust your goals on | | | | program. If you have the right combination of |
| an ongoing basis. | | | | nutrients and the right weight lifting |
| | | | program, proven supplements may enhance your |
| It's better if you were to break your goals | | | | performance. |
| down into long (3 to 6 months), short (1 to 2 | | | | |
| weeks), and immediate term goals. Make sure | | | | In order for weight lifting supplements to |
| your goals are realistic. Record your goals | | | | function properly, they must be taken at the |
| and keep them in a handy place where you have | | | | proper times and in the proper amounts. |
| constant access to them. | | | | |
| | | | Tip # 8. Rest |
| Tip # 3. Keep a weight lifting log and diet | | | | |
| log | | | | Blasting your body at full throttle all the |
| | | | time will slowly run you down. You need to |
| It's important that you write everything | | | | take some time to rest and relax. Have fun, |
| down. By keeping track of your progress you | | | | kick back and relax and enjoy the fruits of |
| are keeping yourself honest and motivated. A | | | | you labor. Let your body get into a good |
| weight lifting log and diet log can help you | | | | rhythm of work and rest. |
| get better results. You can look back at the | | | | |
| end of each week and figure out if you were | | | | By getting quality rest you will ensure that |
| on target with your goals. | | | | you get the most out of your muscle building |
| | | | program. Sleep is vital to building muscle. |
| A weight lifting and diet log will show | | | | Make sure that you get enough rest to |
| whether your goals are realistic and give you | | | | properly repair your body. |
| insight into your exercise and eating | | | | |
| patterns. If you're building muscle and | | | | It is during sleep that most growth and |
| strength, you won't have to wonder what | | | | repair occurs. Without adequate sleep the |
| works, because you'll have a full description | | | | body becomes weakened. It is very important |
| of everything you've done to reach your | | | | that you get the correct amount of sleep |
| goals. This will be your blue print for | | | | because muscle growth happens while you are |
| muscle building success. | | | | resting, not while you are training. If you |
| | | | were to lift weights on a steady basis and |
| Tip # 4. Setting up your weight lifting | | | | not get any quality rest, your body would |
| program | | | | slowly fall apart. |
| | | | |
| Setting up your weight lifting program is a | | | | Weight training tears the muscle tissue down |
| lot easier once you know your body statistics | | | | and the diet provides the necessary fuel and |
| and goals. You must decide whether you're a | | | | material for repair, but it is during sleep |
| beginner, intermediate, or advanced weight | | | | that the repair and growth process occurs. |
| lifter. | | | | |
| | | | Therefore, sleep is as vital to building |
| Once you know your current weight lifting | | | | muscle as is your training program and diet. |
| status, build your weight lifting routine | | | | |
| according to that information. | | | | You should aim for 6 to 8 hours of rest each |
| | | | night. Don't be afraid to take a nap in the |
| It's suggested that you incorporate free | | | | afternoon or after work to add a little |
| weight exercises into your muscle building | | | | energy to your workouts. Rest is one of those |
| programs as opposed to machines. In order to | | | | muscle building tips you really don't think |
| build muscle you need to concentrate on the | | | | about but is so important. |
| basic movements like the squat, shoulder | | | | |
| press, bench press, dead lifts, barbell rows | | | | Use the muscle building tips above in your |
| and chins. | | | | workout program and you'll soon start seeing |
| | | | results. |
| One of the most important muscle building | | | | |
| tips is to keep your workout short, heavy and | | | | As you progress in your program, make sure to |
| intense. | | | | challenge yourself and change your muscle |
| | | | building routine around. This will add a new |
| Tip # 5. Nutrition | | | | angle to your training and improve the your |
| | | | results. |