Do’s & Dont’s for Building Muscle

I just wanted to follow up with some information that I’ve gained over the years regarding some Do’s & Dont’s of “dieting” or as I like to refer to it, a lifestyle change.

I have people frequently tell me that they want to build muscle, but have that “lean” look. There are several things that go into this, and some may not be so obvious. First, if you want to gain muscle, you have to up your caloric intake. In other words, you have to take in more calories than you burn. The key here will be the QUALITY of the calories you are taking in. This doesn’t mean a Big Mac and a milkshake count towards your caloric intake. When I say QUALITY I’m talking about lean proteins such as grilled chicken or fish, protein shakes, and lots of greens and fruits. Each person has a different rate of metabolism, therefore it is impossible for me to say exactly how much you should be eating if you’re looking to build muscle.

As a rule, simply eat MORE QUALITY proteins than normal. Again, maintain that 5 small meals a day routine. This will keep your metabolism up and prevent it from being bogged down by a large meal. Think of your body as a furnace, you need to provide it with fuel to keep it going. Putting too much fuel on it will slow it down and not giving it enough will have the same effect. It is a fine balance that each individual needs to find for themselves. A good way to do this is when you feel yourself getting hungry, eat just enough so that the hunger subsides, but you dont have that “full” feeling.

Now.. as promised, on to the “Do’s & Dont’s” of building lean muscle and losing fat

DO:

– Incorporate supplements into your meals at least once a day. Make sure they are ALL natural ie: green tea extract, ginger root
– Switch up exercise routines to keep your body on it’s toes
– Drink a lot of water throughout the day – this will help with the fat burning process, removes toxins from your body and is good for overall health
– Eat at least 1 serving each day of fresh fruits and vegetables – this provides the nutrients needed for your body to recuperate
– Subsitute 1 meal for a protein shake
– Low to Moderate carbs – which should be consumed earlier in the day
– Find a workout partner – it keeps you accountable & motivated
– Create a diet and exercise schedule and STICK TO IT
– STAY FOCUSED and SET SMALL GOALS

DON’T:

– Begin “extreme” diets that involve little to no food – while this will provide faster results in terms of weight loss, you’re hurting yourself in the long run and depriving your body of the nutrients it needs to stay healthy
– Consume supplements that are high in caffiene or other drugs – this will raise your heart rate and can be detrimental to your health
– “Reward” yourself with high fat foods after doing a workout
– Make compromises – hard work will yield results
– Be impatient – results take time and effort
– Start taking any supplements without really knowing what you’re taking – some can be very powerful and you can end up doing more harm than good

I hope these have been helpful to you in acheiving your goals. As always, please contact me with any questions by commenting below or emailing me talkmattsmadness@yahoo.com

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