Inspired by author of No-Nonsense Muscle Building Program,Vince Delmonte
Not as difficult as you think. But not as easy as widely claimed. It takes commitment and grit determination. A casual workout begets casual muscle. A serious workout produces serious muscles.
If you think that regardless of what you’re doing currently, progress comes slow and painfully or you are seeing results but not fast enough? Maximize the 4 steps below and you’ll begin building a muscular and lean physique in less time, without any drugs and bogus supplements.
Commit to gym training 3-4 times a week
What you want to be doing is to stimulate your muscles with resistance (stress) which results in your muscles growing bigger to avoid the stress from happening again. At the end of the workout, let the muscle heal through nutrition and rest, it will grow bigger and you will repeat this process again. Ideally you should hit your muscles once every 72 hours so you could perform 2 upper body workouts per week and 2 lower body workouts per week.
Ensure daily a balanced intake of carbohydrates, proteins and fats 5-7 times daily.
You do not build muscles out of nothing. So you should be eating at least 15-18 x your current body weight. An ideal breakdown of carbs, proteins and fats is:
Carbohydrates – 45%
Proteins – 35%
Fats – 20%
You should focus on over half of those meals being solid whole food meals and the remainder can be liquid meal replacement shakes.
Stretch!
Stretching helps restore normal length to the tissue and if you are constantly training, your muscle tissues will shorten and big to perform weaker and slower and have a higher incidence of injuries. You must counteract the shortening of the muscle tissues that occurs with weights or else you are a injury screaming to happen.
You should be stretching half the amount of time you spend on lifting weights. So if you are lifting weights 4 hours in the week, at least an additional 2 hours should be dedicated to stretching.
Avoid supplements which haven’t been around for more than 3 years
Why 3 years? That’s the ideal test time for similar products. You avoid all the marketing claims in the latest fitness and body building magazines. Look it up. Only a handful of supplements actually made it that long. To name some, high quality multi-vitamin, fish oil capsules, powdered creatine and protein powder. This are the supplements you shouldn’t go without as they cover your nutritional basis for health, healthy body composition, strength and muscle.
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