Learn How To Build Muscle Effectively

Let us begin by assuring you it isn't as hard as if sounds.
Too many people are hasty in the gym and, in a bid for quick results, they overlook the most important factors in favor of spending their hard earned cash on unnecessary aids which don't do anything for them in terms of results.
You're about to discover the five rules which almost every guy at your local gym would kill to know about, so use them wisely.

* You need a muscle building diet.
* Get the basics of supplements down before you get lost.
* Focus your reps around your hypertrophy zone.
* Rest days need to take priority.
* Sleep is just as important as rest.

The 5 simple rules above reveal the proven facts on how to take your present physique and develop it into a leaner, stronger version. There are further tips to add in at a later date, which we will show you in the future, but for now the original five are the best to get started with as they set the tone for a quality lifestyle change.

Before we wrap up today's write-up, let's take a quick look at some of the principles to ensure you have no gray areas...
You'll probably be shocked to realize how easy it is to work out your diet. It is often over complicated needlessly. Simply take your chosen body weight target, in pounds, and multiply the figure by 15. This will give you a target muscle building calorie goal to aim for every day. That was simple, wasn't it? Let's move on.

You can spend a fortune in the supplement market each month if you're not careful. Every product claims to be necessary. The key word to remember is supplement. It should never replace nutrition from your diet, so keep your tubs to an absolute minimum to avoid confusion and unnecessary spending. Whey protein and creatine monohydrate are a solid combination which have stood the test of time, making them the perfect starting blocks.

The third rule is an important one, because too many guys in the gym say things like, "I want to lose fat but I want to build muscle, too" and it leads them to having no structure in your workouts. To lose fat you should operate at a deficit, but to build size you should operate at a calorie surplus, so it's decision time guys. If you want to go for size and have built your diet for that goal you need to now structure your rep range specifically for building size, not just toning up. This means an 8-12 rep range, with a focus on big compound exercises.

In the next article we will cover some more of the principles explaining how to build muscle so you can begin getting great, long lasting results from your tough efforts in the gym.
Publisher: Russ Howe PTI is England's most subscribed Personal Trainer. Discover how to build muscle with our free video walkthrough teaching the five principles to a more muscular physique.
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Healthy Eating for the Muscle Builder

Look, we all know it is near impossible to stay away from all the great foods, pies and treats during the holiday season. There is nothing better than those great smells of ham, turkey and sweet potatoes out of moms kitchen or cookies and pies fresh from the oven. All these are what help make the holiday season and everyone needs to enjoy them, but you cannot forget that you are trying to build muscle and stay healthy.

When it comes to eating, it is more about what and when you eat and how you tie that into a work-out that will help you digest and burn those calories. If you go eat a huge dinner and then a nice piece of pie and then sit on the couch, you are telling your body to go ahead and store all those fat calories for later, that is not what you want to do. You need to stay active after those great meals and make some attempt at exercise to make your body burn some of those calories off. It could be as simple as a long walk or a 10 minute cardio in the garage, but you need to do something so that when you can make your next trip to the gym, you will not have to work off all those extra calories that your body has stored. Once you are at the gym, focus on an extra long cardio to get your body's metabolism up to speed and then on your next work-out try to use a routine that works all the muscle groups. That way when you go back to your muscle-building routine, your body will be back on track.

Another trick to helping fight that extra food in your holiday system is to drink extra water. Water is the perfect flush to help your body process those food you would not normally eat. We are all guilty of not drinking enough water, it is amazing how much water your body can take in and how much your body really needs. Every time you eat a treat or snack during the holiday, drink at least 8 ounces of water, by drinking water with your holiday eating you will allow your body to efficiently process your empty calories and push it through your system. Drink the water and do some cardio and your body will stay on active mode during these fine eating experiences! You have to eat and during the holidays, you have to allow yourself to eat fun stuff, it only happens once a year!




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