MUSCLE BUILDING TIPS

#1 Lift!... so obvious

For hypertrophy train with medium-heavy weights with which you can perform 8-12 reps. Rest between sets for approximately 1'-1'30".

#2 Eat more

Just like in fat-loss, nutrition plays the main role and is 70% of the result. In order to gain muscle you have to eat more calories than you burn. If you consume nutrient dense foods and you work hard in the gym, the extra calories won't be completely stored as body fat. Your body needs those calories to repair the muscle tissue and grow.

#3 Eat more carbohydrates

No carbs, no muscle. Sorry! It is simply impossible to maintain a healthy and toned body if you don't consume enough carbohydrates. Carbs are just as important as protein in the building and repairing process. Not to mention that carbohydrates serve as energy... and no energy = bad performance. Bad performance = bad results.

4# Eat more protein

Without protein your body is not able to build muscle. Protein provides your body with the necessary amino acids that are crucial for building new muscle mass. Diets high in protein help build muscle only when incorporated with intense physical training. Without protein, your body will not be able to build new muscle. Some people, especially men, exaggerate with the protein intake. 1 gram per body weight (in lbs) is perfectly fine.

#5 Eat more fat

Dietary fat has a direct relationship with testosterone production. Your main focus should be to increase your intake of essential fatty acids and not saturated fats. No, ladies, you wont become hairy, bulky and get a deep voice. In the worst-case scenario you'll get a nice round butt, sexy legs and toned arms.

#6 Drink more

To make sure that your muscles stay hydrated and receive all the nutrients they need, you must drink a lot of water. A dehydrated body takes longer to repair itself than a hydrated one.

#7 Take a good multivitamin

If you train hard, your body needs all the vitamins and minerals to preserve perfect health. Unfortunately these are sometimes very hard to get through nutrition, especially nowadays, so it's important that you supplement with a good multivitamin.

#8 Forget cardio

I've never ever understood why some athletes keep performing cardio off-season. This is a complete non sense! In order to put on serous mass you must ditch the cardio which is completely counterproductive for muscle growth.

#9 Rest, rest, rest

Getting enough rest is just as important as training and nutrition. At least 7 hours of sleep are a must. Muscle is torn in the gym, fed in the kitchen and built at rest. This is also one of the many reasons why cardio is a no-no.

You can train in the best gym in the world and have the best equipment available, but if don't know how to train and eat properly, you won't be getting results anyway. With both fat loss and muscle building, consistency and patience are absolutely necessary.

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