{"id":152,"date":"2007-09-28T11:06:17","date_gmt":"2007-09-28T18:06:17","guid":{"rendered":"http:\/\/www.bspcn.com\/2007\/09\/28\/how-to-build-muscle-the-definitive-guide\/"},"modified":"2007-09-28T11:06:17","modified_gmt":"2007-09-28T18:06:17","slug":"how-to-build-muscle-the-definitive-guide","status":"publish","type":"post","link":"http:\/\/localhost\/wordpress\/2007\/09\/28\/how-to-build-muscle-the-definitive-guide\/","title":{"rendered":"How To Build Muscle: The Definitive Guide"},"content":{"rendered":"<p>Written by <a href=\"http:\/\/stronglifts.com\/how-to-build-muscle-the-definitive-guide\/\" target=\"_blank\">Mehdi<\/a><\/p>\n<p style=\"TEXT-ALIGN: center\"><img decoding=\"async\" width=\"518\" height=\"235\" src=\"http:\/\/lh5.google.com\/bspcn.com\/Rv0-1IojP0I\/AAAAAAAABF4\/I2MGrZQ2PZw\/s800\/mainpic6.jpg\"\/><\/p>\n<p>Internet &amp; magazines are full of misinformation &amp; myths on how to build muscle. Countless methods promise results some struggle to achieve.<\/p>\n<p>If you don&#8217;t get results, you&#8217;re using ineffective methods. Which is a shame. <strong>Not getting results is the chief reason you end up quitting.<\/strong><\/p>\n<p>It&#8217;s easy to build muscle the natural way. But you have to know how. These 10 tips will help you &#8211; How to Build Muscle: The Definitive Guide.<\/p>\n<p><strong><br \/>1. Get Stronger.<\/strong> <a href=\"http:\/\/stronglifts.com\">Strength training<\/a> builds muscle. The stronger you are, the stronger you&#8217;ll look. Check out the <a href=\"http:\/\/stronglifts.com\/beginner-strength-training-program\/\">Beginner Strength Training Program<\/a> if you don&#8217;t know where to start. It takes 3 x 30 mins a week.<\/p>\n<p><strong><br \/>2. Use Free Weights.<\/strong> Free weights are your best tool to get stronger. Free weights are:<\/p>\n<ul>\n<li><strong>Efficient<\/strong>. Work more muscles, learn you to balance &amp; control the bar.<\/li>\n<li><strong>Safe<\/strong>. Work your body through natural motions, not fixed ones.<\/li>\n<li><strong>Versatile<\/strong>. Plenty of exercises with one barbell. Great for <a href=\"http:\/\/stronglifts.com\/how-to-build-your-strength-training-home-gym\/\">home gyms<\/a>.<\/li>\n<\/ul>\n<p>Start with an empty barbell to avoid injuries. Add weight gradually. Read articles on <a href=\"http:\/\/stronglifts.com\/tag\/Exercise\/\">exercise technique<\/a> &amp; get <a href=\"http:\/\/stronglifts.com\/starting-strength-book-review\/\">Starting Strength<\/a>.<\/p>\n<p><strong><br \/>3. Train Your Legs.<\/strong> Don&#8217;t lose your time training abs, chest &amp; biceps only. You need to train your whole body, especially the legs. If you could do only one exercise, it would be the <a href=\"http:\/\/stronglifts.com\/21-tips-to-improve-your-squatting-technique-avoid-injury\/\">Squat<\/a>.<\/p>\n<p><strong><br \/>4. Eat.<\/strong> Food speeds up recovery &amp; builds muscle. Eat at least your body-weight in lbs x 18 calories. Eat every 3 hours. Eat post workout.<\/p>\n<p>Strength training burns calories. You&#8217;ll need to eat more to keep your current body-weight. Never starve yourself to death. Even if you want to <a href=\"http:\/\/stronglifts.com\/how-can-you-lose-fat-build-muscle-at-the-same-time\/\">build muscle while losing fat<\/a>.<\/p>\n<p><strong><br \/>5. Eat Healthy.<\/strong> Limit junk food &amp; <a href=\"http:\/\/stronglifts.com\/alcohol-strength-training\/\">alcohol<\/a> consumption to once or twice a week. Eat healthy the rest of the time, you need:<\/p>\n<ul>\n<li><strong>Vitamins &amp; Minerals<\/strong>. All kind of veggies &amp; fruits.<\/li>\n<li><strong>Whole Grain Carbs.<\/strong> Brown rice, bread, pasta, oatmeal.<\/li>\n<li><strong>Healthy Fats<\/strong>. Fish oil, saturated fat, flax seeds, olive oil.<\/li>\n<li><strong>Fiber<\/strong>. Green veggies, flax seeds, whole grains.<\/li>\n<\/ul>\n<p>Go for whole food. Use multi-vitamins &amp; fish oil supplements if you want. It doesn&#8217;t need to be expensive, you can <a href=\"http:\/\/www.getrichslowly.org\/blog\/2007\/07\/30\/16-ways-to-eat-healthy-while-keeping-it-cheap\/\" onclick=\"javascript:urchinTracker('\/outbound\/www.getrichslowly.org\/blog\/2007\/07\/30\/16-ways-to-eat-healthy-while-keeping-it-cheap\/');\">eat healthy while keeping it cheap<\/a>.<\/p>\n<p><strong><br \/>6. Drink Water.<\/strong> Strength training causes water loss. <a href=\"http:\/\/stronglifts.com\/how-much-water-should-you-drink-daily\/\">Drink water<\/a> to avoid dehydration &amp; help muscle recovery. One gallon a day will do.<\/p>\n<p><strong><br \/>7. Get Protein.<\/strong> Proteins are the muscle building blocks. You need protein for recovery &amp; to build muscle. Plenty of sources you can choose from:<\/p>\n<ul>\n<li><strong>Meat<\/strong>. Beef, pork, lamb, deer, buffalo, ?<\/li>\n<li><strong>Eggs.<\/strong> Eat the yolk, it&#8217;s full of vitamins.<\/li>\n<li><strong>Poultry.<\/strong> Chicken, turkey, duck, ?<\/li>\n<li><strong>Fish<\/strong>. Tuna, salmon, sardines, mackerel, ?<\/li>\n<li><strong>Dairy<\/strong>. Milk, cheese, cottage cheese, yogurt, ?<\/li>\n<li><strong>Whey<\/strong>. Not necessary but easy for <a href=\"http:\/\/stronglifts.com\/quick-easy-effective-post-workout-shakes\/\">post workout shakes<\/a>.<\/li>\n<\/ul>\n<p>Eat at least 1g protein\/body-weight in lbs daily. Feel free to experiment with higher protein intakes.<\/p>\n<p><strong><br \/>8. Rest.<\/strong> Muscles grow after your workout, not during. Give your muscles time to recover &amp; grow.<\/p>\n<ul>\n<li><strong>Don&#8217;t Train Daily<\/strong>. Keep one day rest between two workouts.<\/li>\n<li><strong>Sleep<\/strong>. 8 hours of sleep on average should be enough.<\/li>\n<\/ul>\n<p><strong><br \/>9. Plan Ahead.<\/strong> Career, business, family, friends, hobbies, etc. All will interfere with your goal to build muscle. Plan ahead:<\/p>\n<ul>\n<li><strong>Free Time.<\/strong> Train early in the morning or directly after work.<\/li>\n<li><strong>Prepare<\/strong>. Prepare your food for work, prepare your gym bag.<\/li>\n<li><strong>Shop<\/strong>. Go to the grocery store, get the food you need to build muscle.<\/li>\n<\/ul>\n<p>Build a lifestyle that helps you achieving your goals. <a href=\"http:\/\/zenhabits.net\/2007\/05\/7-ways-to-build-the-exercise-habit\/\" onclick=\"javascript:urchinTracker('\/outbound\/zenhabits.net\/2007\/05\/7-ways-to-build-the-exercise-habit\/');\">Build the exercise habit<\/a>.<\/p>\n<p><strong><br \/>10. Persist.<\/strong> Don&#8217;t believe the hype. It takes time to build muscle. If you&#8217;re a beginner: at least 2 months to see serious change. <a href=\"http:\/\/stronglifts.com\/how-you-can-measure-fat-loss-muscle-gain-effectively\/\">Measure your muscle gains<\/a> &amp; keep a <a href=\"http:\/\/stronglifts.com\/forum\/2\/\">training log<\/a> to keep yourself motivated.<\/p>\n<p>The only thing that will prevent you achieving success is you. Persist.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Written by Mehdi Internet &amp; magazines are full of misinformation &amp; myths on how to build muscle. Countless methods promise results some struggle to achieve. If you don&#8217;t get results, you&#8217;re using ineffective methods. Which is a shame. Not getting results is the chief reason you end up quitting. It&#8217;s easy to build muscle the [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[],"tags":[],"_links":{"self":[{"href":"http:\/\/localhost\/wordpress\/wp-json\/wp\/v2\/posts\/152"}],"collection":[{"href":"http:\/\/localhost\/wordpress\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/localhost\/wordpress\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/localhost\/wordpress\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/localhost\/wordpress\/wp-json\/wp\/v2\/comments?post=152"}],"version-history":[{"count":0,"href":"http:\/\/localhost\/wordpress\/wp-json\/wp\/v2\/posts\/152\/revisions"}],"wp:attachment":[{"href":"http:\/\/localhost\/wordpress\/wp-json\/wp\/v2\/media?parent=152"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/localhost\/wordpress\/wp-json\/wp\/v2\/categories?post=152"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/localhost\/wordpress\/wp-json\/wp\/v2\/tags?post=152"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}