Some people think the first steps toward building muscle and losing fat are the hardest because they're new to it. Actually, it's the opposite - because of their unfit condition, any amount of exercise will get them some sort of results. Some call this the newbie effect.
Typically, men will gain 5-15 lbs of muscle while shedding 5-15 lbs of fat in just two months, while women will gain 2-5 lbs of muscle while losing 5-15 lbs of fat over the same timeframe. This happens regardless of the training program they follow: they're just regaining their normal condition. That's why the thousands of training programs out there all work for at least two months. That's also why most people hit a wall after two months of training: most programs are poorly designed and are ineffective past the newbie effect.
If you've had the same experience of hitting a wall after training for two months with a similar experience of starting great then slowing down or stopping, then this book has just the answer to your problem. In this guide, I'll center around 3 main principles towards building muscle, losing fat, and feeling and looking good. They're time-tested, are produced from my 7 years of experience in research in weight training.
If you are determined to add some muscle to your physique, you'll need to focus on a fundamental concept: you are going to gain weight. To gain weight, your total intake of calories from food in a day must be greater than the calories you use up in a day. Building even just a pound of muscle requires tons of calories, so get ready to eat up.
Imagine this: you want to build a large house. The materials you will need are bricks, mortar, and anything else to build it up. The bigger the house is going to be, the more materials you are going to need and use. This analogy applies also for your body, except the house you are trying to build is muscle and the materials you need is food.
Simply put, the more you eat, the faster you build muscle. There's only one problem: you've got to find the sweet spot where you eat enough to fuel muscle growth, but not so much that you're also putting on fat.
Imagine this: Bob, for example, wants to add some muscle. He is somewhat unfit at 180 pounds and his weight is stable at 2,000 calories per day. He begins training at the gym, and his newbie effect brings him 10 pounds of muscle while shedding 10 pounds of fat. He is the same weight, but leaner and in better condition. He trains for another month the same way, but this time he hits a wall and doesn't get any more muscular; his weight remains the same.
Bob finds good advice and begins to eat a little more every day: he's now at 2,200 calories, and his weight goes up again. He's not gaining much fat and is happy with it.
The next month, Bob decides it's not enough: he wants to gain muscle faster. He starts eating more and is now at 2,400 calories per day. After two weeks, he notices he doesn't gain muscle any faster and that he's slowly putting on fat. That's not what he wants, and he reverts to the 2,200 calories a day diet. Bob's sweet spot is at 2,200 calories per day. He wasn't growing at 2,000, and was putting on too much fat at 2,400.
The morale of this story: you need to find your own sweet spot.
Some tips:
1)Weigh yourself every other day for a month on a scale that calculates your body fat percentage as well.
2) Check if you're gaining weight, and if yes, see if your body fat is increasing. If it is, eat less. If it's not, you have found of your sweet spot!
If you're not gaining weight, eat another small meal daily. This can be before or after a workout. Keep tracking your weight until you find a sweet spot.
If you're not gaining weight, add more small meals every day until you are gaining weight in the form of muscle. - 16004
Typically, men will gain 5-15 lbs of muscle while shedding 5-15 lbs of fat in just two months, while women will gain 2-5 lbs of muscle while losing 5-15 lbs of fat over the same timeframe. This happens regardless of the training program they follow: they're just regaining their normal condition. That's why the thousands of training programs out there all work for at least two months. That's also why most people hit a wall after two months of training: most programs are poorly designed and are ineffective past the newbie effect.
If you've had the same experience of hitting a wall after training for two months with a similar experience of starting great then slowing down or stopping, then this book has just the answer to your problem. In this guide, I'll center around 3 main principles towards building muscle, losing fat, and feeling and looking good. They're time-tested, are produced from my 7 years of experience in research in weight training.
If you are determined to add some muscle to your physique, you'll need to focus on a fundamental concept: you are going to gain weight. To gain weight, your total intake of calories from food in a day must be greater than the calories you use up in a day. Building even just a pound of muscle requires tons of calories, so get ready to eat up.
Imagine this: you want to build a large house. The materials you will need are bricks, mortar, and anything else to build it up. The bigger the house is going to be, the more materials you are going to need and use. This analogy applies also for your body, except the house you are trying to build is muscle and the materials you need is food.
Simply put, the more you eat, the faster you build muscle. There's only one problem: you've got to find the sweet spot where you eat enough to fuel muscle growth, but not so much that you're also putting on fat.
Imagine this: Bob, for example, wants to add some muscle. He is somewhat unfit at 180 pounds and his weight is stable at 2,000 calories per day. He begins training at the gym, and his newbie effect brings him 10 pounds of muscle while shedding 10 pounds of fat. He is the same weight, but leaner and in better condition. He trains for another month the same way, but this time he hits a wall and doesn't get any more muscular; his weight remains the same.
Bob finds good advice and begins to eat a little more every day: he's now at 2,200 calories, and his weight goes up again. He's not gaining much fat and is happy with it.
The next month, Bob decides it's not enough: he wants to gain muscle faster. He starts eating more and is now at 2,400 calories per day. After two weeks, he notices he doesn't gain muscle any faster and that he's slowly putting on fat. That's not what he wants, and he reverts to the 2,200 calories a day diet. Bob's sweet spot is at 2,200 calories per day. He wasn't growing at 2,000, and was putting on too much fat at 2,400.
The morale of this story: you need to find your own sweet spot.
Some tips:
1)Weigh yourself every other day for a month on a scale that calculates your body fat percentage as well.
2) Check if you're gaining weight, and if yes, see if your body fat is increasing. If it is, eat less. If it's not, you have found of your sweet spot!
If you're not gaining weight, eat another small meal daily. This can be before or after a workout. Keep tracking your weight until you find a sweet spot.
If you're not gaining weight, add more small meals every day until you are gaining weight in the form of muscle. - 16004
About the Author:
Carl Juneau teaches a special combination of the best abdominal exercises and proven superior cardio that gets you six pack abs in less than 15 minutes per day. Visit his website to discover how to get six pack abs fast.
