Worthing Personal Trainer

  • Home
  • About Us
  • Become a PT
  • Fitness Blog
  • Contact Us
  • Personal Training in Worthing
  • Online Coaching
  • Fat Loss Bootcamp
  • Free eBook Download
  • Home
  • About Us
  • Become a PT
  • Fitness Blog
  • Contact Us
  • Personal Training in Worthing
  • Online Coaching
  • Fat Loss Bootcamp
  • Free eBook Download

You Too Can Build Muscle With The Correct Training And Nutrition

1/3/2018

13 Comments

 
Picture
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!

  1. Use myfitness pals Baseline metabolic rate (BMR) calculator. Note: I am not part of their company this is merely a recomendation to a useful free tool! http://www.myfitnesspal.com/tools/bmr-calculator
  2. Our BMR calculator will calculate your Basal Metabolic Rate, or the number of calories your body would burn if you stayed in bed all day.
  3. Multiple your BMR by your physical activity level (PAL). This is 1.2 if you’re immobile, 1.4 if you have an inactive job e.g. office worker, 1.7 if you have a reasonably active job e.g. shop assistant or 2.0 if you have a highly active role e.g. bricklayer. For example my BMR is 1,162kcal and I have a reasonably active job so 1,162 x 1.7 is 1,975kcal.
  4. To minimise fat gain we will be conserative with our extra calories and add 10% to our calculated value. E.g. for me this is 1,975kcal x 1.1 which is 2,173kcal. This is the amount of calories I will consume on the average daily whilst on a muscle gaining phase.

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:
  • Aim for 30g of protein per meal
  • Aim for vegetables (at least one portion) with every meal
  • Swap white bread, pasta etc for brown as these have a lower GI value (more about this in another article).
  • Eat 90-120 minutes pre workout.
  • Eat 30-60 minutes post workout.
  • Aim for two litres of water per day.


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:

  • Goblet Squat (3 sets of 10 reps)
  • Bench Press (3 sets of 8 reps)
  • Pull ups (3 sets of 8 reps) *
  • Deadlift (3 sets of 10 reps)
  • Dumbell shoulder press (3 sets of 12 reps)
  • Plank (3 sets of 60 seconds)




*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.

Calculate my macros >>
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.
Picture
By Laura Ciotte PT
Laura is a personal trainer from Worthing, she specialises in fat loss for busy people.
13 Comments
Garcinia Clean link
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.

Reply
asad link
19/9/2017 01:50:24 pm

nice post

Reply
there link
28/10/2017 05:44:29 am


Excellent and very exciting site. Love to watch. Keep Rocking.

Reply
fitness report link
1/11/2017 07:58:20 am


Nice to be visiting your blog once more, it has been months for me. Well this article that ive been waited for therefore long. i want this article to finish my assignment within the faculty, and it has same topic together with your article. Thanks, nice share.

Reply
zma testosterone link
16/1/2018 07:26:39 am


You completed a few fine points there. I did a search on the subject and found nearly all persons will go along with with your blog.

Reply
learn this here now link
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!!!!!!

Reply
best manga downloader app link
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.

Reply
안전놀이터 link
4/4/2019 04:42:35 pm

Pretty good post. I just stumbled upon your blog and wanted to say that I have really enjoyed reading your blog posts. Any way I'll be subscribing to your feed and I hope you post again soon. Big thanks for the useful info.

Reply
confirmar reserva vuelo y check in online link
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.

Reply
cestas de fruta para regalar a domicilio link
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

Reply
안전놀이터 link
17/10/2019 03:52:06 pm

you have done a great job i hope you will do much batter in the future

Reply
researchwritingkings.com link
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!

Reply
Bi Kansas link
1/2/2021 10:59:26 am

Hi great reading yourr post

Reply



Leave a Reply.

    Author

    Laura 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.

    Disclaimer

    All 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.

    From our website, you can visit other websites by following hyperlinks to such external sites. While we strive to provide only quality links to useful and ethical websites, we have no control over the content and nature of these sites. These links to other websites do not imply a recommendation for all the content found on these sites. Site owners and content may change without notice and may occur before we have the opportunity to remove a link which may have gone 'bad'.

    Please be also aware that when you leave our website, other sites may have different privacy policies and terms which are beyond our control. Please be sure to check the Privacy Policies of these sites as well as their "Terms of Service" before engaging in any business or uploading any information.

    By using our website, you hereby consent to our disclaimer and agree to its terms.

    Archives

    July 2018
    March 2018
    January 2018
    September 2017
    August 2017
    May 2017
    March 2017
    February 2017
    January 2017
    December 2016
    September 2016
    July 2016
    June 2016

    Categories

    All

Proudly powered by Weebly