The brutal fact about building muscles is that almost no one gets started on the right foot initially.
The distance between ‛before’ and ‛after’ makes you a bit scared and unprepared, but you’re determined to make a genuine change with your body.
This will tempt you to take your hands on the latest bodybuilding magazine and pick the 6-day body part split the cover model is promoting.
But these hypertrophy routines are too advanced for a beginner and thus unnecessary.
You don’t want a start that will leave you tormented and terrified.
But the one that will quickly show results and leave you hungry for more. We’re about to show you how to make that happen.
You Are What You (Don’t) Eat
Before you start gobbling up various supplements you need to think about the actual food – muscles don’t consist solely of protein shakes.
The first step into your new food regime is to clean out the cupboards – cookies, candy and other junk must become the things of the past.
Second, learn how to spend a night in a bar with one drink – too much alcohol is not bad just for your liver. The third step is to make a list of things you need to eat.
Overcome your fear of weight gain and understand that you need to eat a lot of calories – without them, you can’t reach your muscle-building goals.
You should start with about 17 calories multiplied by your body weight. If you’re not gaining 3 to 4 pounds a month you’ll have to increase the intake.
Protein is essential, but keep in mind that shakes are only the supplement.
Equip your freezer with pork, beef, fish, poultry and keep those eggs coming. You’ll need at least 0,8 grams of protein per pound of body weight to start gaining muscles.
If you want to have enough energy for your training (but also recoveries) you need to include a lot of carbohydrate-rich food in your daily menu.
And don’t skimp on fat – you need at least 15% in your diet.
Gluten deserves a special mention – if you’re intolerant to it, don’t eat it.
We know that you’ve probably heard that without this protein you’re doomed to a bodybuilding failure and we’re here to say that you’re torturing your body for nothing.
You need to take your poultry, fish and meat not marinated, batter-coated, or breaded and increase the intake of nuts, seeds, beans, fruits, and vegetables.
Company And Surroundings
You don’t need just to get rid of unhealthy eating habits, but also of mental and social ones.
The decision to gain muscles demands a complete change of your lifestyle, so clear out everything in your life that will hold you back.
This means people, too. If your friends are making the transformation more difficult put that friendship on hold for a while. Surround yourself with supportive people, especially during the beginning stages.
There’s nothing more fun than shopping for gadgets and when you’re at the beginning of your muscle-building road this becomes mandatory.
There’s a great chance that you won’t feel good inside the gym surrounded by bodybuilders at first. That’s why you need to have some basic workout items – kettlebells or dumbbells, resistance band, jump rope.
Having a separate workout towel, water bottle, and the mp3 player will certainly make the fitness world more fun.
And enclothed cognition clearly shows that comfortable workout wear can provide a lot of additional motivation.
Preparation And Going Further
You should focus on the strength, but don’t think you can skip on cardio workouts. You’re about to experience some serious exertion in the coming months and you need to prepare for it.
Simple brisk walking can be sufficient cardio exercise if you do it 30 minutes a day 5 times a week.
When we say you should focus on the strength we don’t mean you should grab the biggest pair of weights you lay your eyes on. Start with dips, squats, deadlifts, bench and overhead pressing, chin-ups.
Use your own body as resistance as long as you can. But the most important thing is the progressive overload, which is simply doing more work over time.
You need to reduce rest periods and add reps – if you’re not improving your work capacity you won’t build muscle mass.
But you should also know that we build muscles when we’re recuperating and resting, too.
As you can see by the length of the first paragraph, establishing a proper food regime is the most important thing.
Then make sure you ‛tidy up’ your surroundings and treat yourself with some gadgets. Aim for the strength, but don’t forget to prepare for the exertion ahead.