How Much Meat From A Deer 1.5 Years Old How to Build Muscle 101 – Your Complete, No-Nonsense Guide

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How to Build Muscle 101 – Your Complete, No-Nonsense Guide

The worst thing you can do when you start trying to build muscle is to imitate what you see in bodybuilding and bodybuilding magazines. Don’t try to do what professional bodybuilders do. You’re just starting out and they’re on a lot of steroids (meaning they can make gains on just about any program, even the unhealthy ones).

If you are a regular guy or girl, you need to follow a basic and simple approach to start building muscle fast. And you also need a guide to follow to make sure you don’t overdo it in the beginning (which ultimately hurts your progress).

With that in mind, keep reading to find out…

How to Build Muscle – Ten Tips to Help You Build Muscle Fast!

Here we go, the only “no-nonsense” guide you’ll ever need:

1. Focus on strength first – More strength will always equal more muscle. Also, it’s embarrassing to be really big and have no strength. Moreover, strength is the basis of all physical skill. If you are an athlete and want more endurance, more speed, more agility, etc., all of these physical qualities will improve when you improve your strength.

* Bodyweight training – I recommend starting with bodyweight (BW) training because you need to get your own bodyweight under control before you try to lift more weight in the form of iron. Practice the basics: Pushups, Pullups, Dips, Squats, Pistols, Crunches, V-Situps, etc. Move on to more difficult versions of each move when it becomes easy. BW training is also great for strengthening your tendons.

* Strength Training – Strength training is great for building strength. And you don’t need a lot of expensive equipment. A set of Olympic weightlifting bars is all you need to get started. You always want to make sure you’re lifting with proper technique. Be sure to start with an empty bar and work your way up from there.

* Kettlebell Training – Is also an excellent strength builder. You develop your strength at odd angles and you can do Olympic-style moves like the snatch, clean and jerk, and more. with much less training than with a barbell. You can become relatively good at these exercises quickly. And if something goes wrong, there’s less weight to drop on yourself or on the floor.

2. Always use free weights – Avoid weight “machines” like the plague. The exercises that will make you strongest are done with a barbell. Compound exercises like the squat, deadlift, bench press, and overhead press will do more for your strength and physique than anything else.

Here are some other reasons to only lift with free weights (barbells in particular):

* It’s safer – you don’t perform unnatural, assisted movements like with machines. Dumbbells and free weights build strength in the movements you need. You also increase the strength of all your stabilizing muscles simultaneously.

* More Efficient – Because you use more muscle (more stabilizers) to lift, press and pull dumbbells and other free weights – you build more muscle with less effort.

* More Functional – When you lift heavy objects off the ground…over your head and explosively, you’re doing the same types of activities you do in real life. Which means the strength you build in the gym will transfer to all areas of your life.

* All-in-One – You can do all the exercises you can imagine to get stronger, build muscle, burn fat, and get in great shape with just a barbell and weights. You don’t need a ton of weight training equipment to take up a lot of space (great for a home gym).

* Kettlebells are like an entire gym – in just a few small iron balls. You need even less space for kettlebells, making them ideal for the home gym or travel.

3. Always do compound exercises – you want to build strength and muscle throughout your body, so train it as one unit. The only exception to this is when you discover you have a muscle imbalance and then need to do isolation exercises to strengthen weak muscles and stretch “overtight” muscles (otherwise injury will occur). For instance:

* For the arms: Don’t do tricep kickbacks and lots of curls – do pull-ups, push-ups, presses and snatches

* For the legs: do not do leg extensions and hamstring curls – do squats, kettlebell guns and deadlifts

* For your chest: don’t do flys and pec decks – do bench presses, overhead presses and dips, etc.

4. Work your legs. Hard. – Squats and deadlifts are full body exercises. For this reason, they help build your entire body. (You can actually build your chest and arms by working out your legs). Also, you don’t want to have “chicken legs” with a huge upper body. Give yourself something stable to stand on strong legs.

You’ll look good once you can squat 1.5 times your body weight (it won’t take long!) and can lift the same (or more likely 2 times).

5. Full body workouts are the rule – You must do full body exercises. You don’t need to do isolation exercises. Why not get your money’s worth? Why not get maximum results in the gym for minimum time. Here are 7 reasons why full body workouts are better for building muscle and losing fat.

If you play sports, you will be more athletic and you will perform better if you do comprehensive workouts. Kettlebells are great full-body tools because many of the exercises you do with them, like snips, cleans, and presses, etc., work the whole body.

6. Recover as hard as you train – The more you overtrain, the slower your progress will be. Also, the bigger your muscles, the more rest you need. You can actually gain 30 lbs of muscle by only working out a TOTAL of 4 hours – the key is recovery. Your muscles always grow OUT of the gym, not in it. Here’s what to focus on:

* Rest. You don’t grow in the gym – do your three intense workouts in a week and get out there. Rest when you are away from the gym. Meditation and relaxation are good because they reduce stress and cortisol levels, which helps you build muscle and burn fat. Think quality, not quantity when it comes to the time you spend in the gym.

* Good sleep. Your body repairs itself when you sleep. Growth hormone and testosterone levels are increased during deep sleep. Get 8 hours of good sleep if possible. Deep sleep is more important than quantity, however. If you can take a 20-minute nap after training, that’s great.

* Eat enough. Your body needs food to fuel it and to recover. Eat clean (more on that in a bit).

* Drink water. I try for a gallon a day. Drink at least 2 cups with each meal. You need pure water to stay hydrated and it’s great for a million other reasons too.

7. Eat healthy. You want muscle weight, not fat weight, right? Eat clean. Anything in a box is BAD. Just accept it. Schedule one “cheat day” a week so you don’t go crazy trying to eat healthy. Pinpoint the foods you’re trying to quit that are bad for you that day, that way you’ll get sick of them and won’t want to eat them the rest of the week. It’s hard to achieve perfection, so try to eat well 80% of the time. You will need (in order of importance):

*Proteins: Lean beef, chicken, eggs, whey protein and milk…

* Vegetables. broccoli, tomatoes, spinach, etc…

* Fats. Fish Oil, Olive Oil, Real Butter, Nuts, etc…

* Fruits. Bananas, apples, oranges, avocados, etc…

* Crabs. Whole and brown grains, no starches except post-workout

8. Supplement – Some people think you don’t need supplements, I say our food supply sucks for nutrition. What should you take…

* Whey Protein – helps you get protein (more on that in a bit)…

* Fish oil – is the best supplement for absolutely everything related to health

* Superfood/Green Drink – to get the plant/green goodness you need

* Multi-vitamins – to get all your vitamins AND minerals

* Enzyme formula – for faster recovery and better overall health

* Creatine – for fast muscle building and a ton of other health benefits.

9. Focus on protein. It is said that you need 1 gram per pound of body weight to build muscle. I’ve never been able to do this consistently, and I continue to build muscle and burn fat, but I still focus on protein (it’s not a meal in my mind without protein). Plus, protein has a higher thermic effect than other macronutrients, so it’s also good for fat loss. Here are some good sources of protein:

* Red meat. Chopped round, steaks, venison, buffalo, …

* Poultry. Chicken breast, whole chicken, turkey, duck, …

* Fish. Tuna, salmon, plaice, etc…

* Whole eggs. (yes even yellow.) Or do 80/20, 80% white, 20% yellow

* Dairy. Milk, cheese, yogurt and whey protein…

10. Never give up – Don’t get frustrated if you don’t get results right away. Stay positive, a positive mental attitude is a must. Focus on the basics, get stronger, progress in small steps and before you know it you’ll have come a long way. Subscribe to this site and visit often for more tips to help you.

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