I guess it what most guys are after right? I mean who of us, growing up, didn’t want to look like Arnold Schwarzenegger or just a lean muscular athlete and the truth is if we’re being honest most of us still do.
Now to start off to build quality lean muscle takes a lot of discipline especially if you are a naturally skinny guy. Losing weight is a lot easier, you can do that with just a diet and less time in the gym, but muscle building, forget it, you need to put the hours in.
You need to train right and eat right. If you’re training hard but you’re not eating enough protein then all that will happen is you’ll quickly plateau and if you’re eating right but your training is poor or you’re training too much or too little then nothing will happen.
Right so let’s quickly run through the basics of what it takes and the variables that you need to get right if you want to start to add some serious muscle.
First let’s talk about training. It all depends on your training experience and your fitness levels but you want to aim for three to five hours in the gym each week, anymore and you’ll quickly enter a state of over training and any less will just not be enough. Each workout should be around an hour as after this amount of time your cortisol levels start to rise rapidly and that is not good as cortisol actually breaks down muscle tissue.
Try to change your sessions each time you do not want to continuously repeat the same workout or your body will quickly get used to it and then the effects will be minimal.
Now let’s talk nutrition. I can’t stress this enough YOU NEED TO EAT ENOUGH PROTEIN. Aim for 2 grams per pound of bodyweight and if you find it hard to eat this amount get some protein shakes to help.
Carbs, we all need carbs and especially when you are training hard, but you need the correct types. Spelt pastas, Semolina, fruit (mainly berries)and oats are the best sources, avoid breads, other pastas basically all refined carbs and if you must eat these keep them to the 20 minute window of time after your training sessions finish although you can have one cheat day per week.
So there you go, that’s what it takes so now it’s up to you, can you go the distance? only time will tell and if you feel like you need help or you want some one else to do the thinking for you and take the headache of it all away then book yourself in for my 1 on 1 personal training sessions by going here and requesting a consultation.