The Importance of Protein

A good general rule to go by is to eat between 1 and 1.5 grams of protein for every pound of body weight. So for example, if you weighed 150 pounds, the amount of protein you should eat daily should be between 150 and 225 grams.

The only problem is some protein sources are better than others. Protein is labeled as either “complete” or “incomplete”. Complete proteins have all the essential amino acids our body needs, whereas incomplete proteins are missing some of them. Examples of complete proteins are meat, eggs, fish, cheese, and most animal foods. Nuts, on the other hand, are an incomplete source of protein.

Protein Supplements

If you think that your protein intake is not enough via diet alone, then you can get extra protein via special protein supplements. You can buy Whey or Soy protein in many health food shops. However, some doctors say that Whey protein is difficult to digest.
Also, eating a high protein diet can put strain on your kidneys, so make sure you drink a lot of water too.

Carbohydrates

Although we have talked about how crucial protein is, we must not forget the importance of carbohydrates. But, just like with protein, there are good and bad sources of carbohydrate.

The main things you want to avoid are any refined carbohydrates and also anything with any added sugar in. So that means no more white bread, white pasta, white rice, and nothing containing sugar like as chocolate or cakes or anything like that. Instead, eat whole grain carbohydrates such as oats, whole grain bread, and also fresh fruit.

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Good Nutrition

If you want to build up good solid muscle mass, you need to give your body the right fuel. The trick is to eat plenty, but not too much! If you eat too much then you’ll only get fat, and you don’t want that!

To work out the number of calories you should eat each day, multiply your lean body weight by 19. For example, if you weighed 220 pounds and had 10% body fat, you could calculate it as 220-10% (198) x 19 = 3,762 calories.

Also, you need to ensure you are eating a lot of good quality protein sources, for example meat, fish, eggs, etc. In addition to this, you must eat lots of decent quality complex carbohydrates, such as oats, whole grain bread. Also, make sure you eat plenty of fresh fruit and vegetables. Stay away from sugar and refined carbohydrates like white bread and cakes.

Weight Training

With weight lifting exercises, the most effective exercises are Compound Exercises. These are the best way to exercise your muscles because they use multiple muscles at the same time, thereby maximizing your time spent working out.

A good example of a compound exercise is the bench press, as the movements involved make use of the shoulder muscles, chest muscles, and also the triceps.

Resting As Hard As You Train

Although training hard is important, so is resting. I can’t emphasise enough just how important it is. A good basic rule to go by is to have 4 to 5 days rest for each body part between workouts.

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Understanding Your Body Type

Do you have the right genetics to build up big muscles? Don’t despair if you don’t think you do, because this is just a starting point, to give you an idea of how best to train to develop your muscles. The three main body types are Endomorph, Mesomorph and Ectomorph.

Endomorph

If you’re an endomorph, your frame will naturally big and you’ll probably have quite a round face with a slow metablism. You find it easy to put on weight. You may find it reasonably easy to build up your muscles, but they can stay hidden under layers of fat.

So the way an endomorph should go about building lean muscle mass, is to first build up the muscles, and then lose the weight. This is why it can take an endomorph a bit longer to achieve the body they want.

Mesomorph

Mesomorphs are naturally muscular people. They have low body fat, and a naturally toned muscular appearance. If you have this body type, you will find it very easy to put on well-defined muscles.

Ectomorph

Ectomorphs tend to naturally be skinny, have slender shoulders, and be low in muscle mass. For this reason, they will find most difficult to put on muscles, or even any kind of weight. However, if this sounds like you, don’t despair. You can put on muscle, it will just take you longer and more effort, that’s all.

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