The body is an incredibly adaptive machine.
So if you’re trying to build muscle and can’t seem to get any results then there’s probably a good reason for it.
If you think you’re a hard gainer then this article is for you to help kick your body into gear so you can get buff like a gorilla!
So here are 4 tips to get you packing on some muscle.
1: Eat More!
If you’re working out and not building muscle then you’re probably not eating enough.
You need to take this stuff seriously as diet is 80% of the battle.
I wear a fitness tracker at all times to track how many calories I’m burning.
The next day I will eat that amount times 1.25 for a 25% increase in calories.
You need to eat enough otherwise your body will begin to burn itself to fuel your workouts and get you through the day.
So get yourself a fitness tracker and sign up to My Fitness Pal and start tracking what you’re eating and how many calories you are burning and try to eat 25% more than you are burning off.
If you struggle to eat enough then get some liquid calories from protein shakes or mass gainers!
2: Eat The Right Stuff!
Again I’m talking about diet..
You need to make sure that you’re eating enough protein for protein synthesis to take place and add muscle mass.
Try to eat 1-1.5 grams of protein per pound of lean body mass.
Get yourself a body fat calliper which will calculate your LBM for you.
The rest of your diet should come from carbs and fats, don’t neglect fats!
Fats are an essential food group for a healthy body and good energy.
Lots of people say “nah, I don’t eat fat, that stuff makes you fat.” Which simply isn’t true.
Carbs are essential for kicking your body into an anabolic state to build muscle but fats are essential too!
3: Workout Harder!
If you want to build muscle and your workout only lasts 45 minutes then you’re done then you’re not working hard enough.
You need to leave your workout feeling like you can’t do any more or your muscle will pop out of your skin.
If you’re not feeling the burn and the pump then your muscles aren’t getting destroyed enough so that they can repair themselves and grow.
Try doubling your workout.
You can’t just wake up in the morning and see how you feel when it comes to working out.
Every night before you go to bed or first thing in the morning make sure that you have your meals planned out and your workout planned and stick to it.
Oh yeah and don’t take days off. Days off are for losers!