Hello and welcome to my blog, todays post is going to teach you what you need to know to get big and strong. A lot of people underestimate how important diet is in gaining muscle mass, therefore I will be covering both training and nutrition (without boring you with too much detail). Nutrition Firstly we will be looking at your nutrition, you need to be consuming more calroies than you burn in order to gain weight. However, too many excess calories and you’re looking at fat rather than muscle gain. In order to prevent this follow the reasonably simple formula or click the button at the end if ghis article to have this done for you!
Of course the quality of the food consumed is important as 2000kcal of chocolate and crisps will affect your body differently to 2000kcal of chicken, rice and vegetables. Follow these basic guidlines to maximise your success in gaining muslce:
You can also have your macronutrients calculated (link here) to ensure you are having the correct amount of protein, carbohydrates and fats. This will allow you to gain maximum muscle mass with minimal fat gain. Training For size gains (which is understandably what the majority of indivduals are after) training in the 8-12 rep range works best. Three to four sets (depending on the size of the muscle group) for 8 to 12 reps is a good starting point. For someone starting out with weight training compound movements (which require movement at multiple joints) work best for fast results. See this sample beginner workout below:
*Assisted if necessary. Please visit my youtube channel to see demonstrations of all the exercises. This workout should be done three times weekly with at least one day in between. To prevent boredom and maximize progress a workout should be repeated six times. For further beginner workout programmes or a custom plan visit the 'Fitness Services' icon at the top of the page. Three Bonus Tips To Gain Muscle: 1) Progressive Overload Moving heavier loads over time, you can also increase the reps and sets. 2) Protein To build muscles after 'damaging' them in the gym. Shoot for 2g per kg of body weight. 3) Sleep A tough one I know, but aim for 6-8 hours per night. By Laura Ciotte PT
Laura is a personal trainer from Worthing, she specialises in fat loss for busy people.
13 Comments
18/6/2017 12:28:38 pm
Yes. You can build muscles as well, as long as you work for it. You just need to be persistent with what you do. Correct training and proper nutrition are very important for your muscle building.
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1/11/2017 07:58:20 am
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16/1/2018 07:26:39 am
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20/7/2018 09:37:37 am
Yes i am totally agreed with this article and i just want say that this article is very nice and very informative article.I will make sure to be reading your blog more. You made a good point but I can't help but wonder, what about the other side? !!!!!!THANKS!!!!!!
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19/9/2018 03:58:32 pm
I was very pleased to find this web-site.I wanted to thanks for your time for this wonderful read!! I definitely enjoying every little bit of it and I have you bookmarked to check out new stuff you blog post.
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7/5/2019 09:59:25 am
You there, this is really good post here. Thanks for taking the time to post such valuable information. Quality content is what always gets the visitors coming.
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11/5/2019 09:44:45 am
Wow, What a Excellent post. I really found this to much informatics. It is what i was searching for.I would like to suggest you that please keep sharing such type of info.Thanks
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31/12/2019 02:55:51 am
If you feel comfortable with eating the food that you want, then nothing has wrong with it! We should never give other people the license to ruin our happiness, especially if we know that nothing is wrong on what we do. But of course, you have to eat in moderation. If you want to live a longer and healthier life, the willingness must start from you. You can definitely eat what you want, but everything must be under your control By that, you will achieve happiness in life!
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AuthorLaura Ciotte is a personal trainer and tutor/assessor for trainee personal trainers. She is based in Worthing, West Sussex and likes travelling, motorbikes and good food. DisclaimerAll the information on this website is published in good faith and for general information purpose only. www.lauraciottept.co.uk does not make any warranties about the completeness, reliability and accuracy of this information. Any action you take upon the information you find on this website www.lauraciottept.co.uk, is strictly at your own risk. www.lauraciottept.co.uk will not be liable for any losses and/or damages in connection with the use of our website.
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