10 Simple Rules for Building Muscle

Building muscle takes good nutrition, but if you follow these rules you should be consistent. While eating healthy isn’t always easy, it’s wise for you to put down the bad fat. That’s right, there is good fat and bad fat.

The harsh reality is that nutrition is more than half of what you are doing right now to look and feel better. You can work out all you like but if you eat wrong you won’t be able to reach your weight loss or health goals.

Today, I want to share with you these 10 simple rules for building muscle. You’ll learn how to eat for wellness and building lean muscle.024

Building Muscle with Good Nutrition

You won’t have to abandon food that tastes good if you want to lose weight and get into shape. In fact, it takes time to build lean muscle.

If you want to start building muscle, you’ll want to abide by these 10 rules.

1. Protein is important, and the rule is to consume 1 gram of protein per pound of bodyweight every day. That may be a lot right? The formula works, but you need to weigh your food, or at least research to see if you can find charts that do the math for you. Egg whites anyone? You’ll also want to eat turkey, chicken, and fish rich in omega 3 fatty acids.

2. Carbs are not always bad, in fact you still need them to make this work. Building lean muscle will require that you balance out the proteins and carbs. You should eat about 2-3 grams of carbs per pound of bodyweight every day. Choose the safe carbs like sweet potatoes, oatmeal, beans, and some fruits and vegetables. You can find tons of charts online that tell you how many carbs are in what.

3. Fat isn’t always bad, so eat up. Here is the rule on fats! Fat should make up about 25%-30% of your daily caloric intake. You’ll still need about 5% saturated fats to make it work. Don’t eliminate them completely. You’ll want to choose foods like peanut butter, nuts, avocados, olive oil and the fatty, oily fish. (salmon, mackerel, trout).

4. Building muscle means that you should consume about 20 calories per pound of bodyweight every day. Say what? Yes, this is true because you don’t want to be in the negative. If you are in the negative you can’t build muscle. So, everything your mom tells you isn’t ALWAYS true!

5. Eat every few hours and balance your carbs and protein. If you eat every few hours, you’ll be able to keep up your energy stores as well as keep your amino acids in check. Amino acids are crucial for the growth of lean muscle.

6. Shake it up! Getting all of your protein in with egg whites and other recommended protein sources isn’t so simple. This is why I recommend that you find a solid protein shake. These are great for prior to your workout as well as after your workout. These shakes will also help with recovery.

7. There are slow carbs and fast ones too, so here’s the rule. There are carbs that I refer to as slow carbs, and those are ideal when ingested about 30 minutes prior to your workout. This is because the energy is slowly released as you work out giving you an energy boost. Fast carbs are those that boost your insulin once your workout is over. This will help your body take the carbs and burn them into lean muscle rather than turning to blobs of fat.

8. Eat the right snack before bed. So, the rule is, you need to eat the right protein. This will be found in a shake or even cottage cheese. There are other options, but these are the easiest and most likely the least expensive. Your body needs to be able to burn fat while you sleep rather than burn into your reserves. When your body draws from reserves you’ll lose amino acids thus losing lean protein.

9. Consume creatine before your work out and after. The rule is, creatine is ideal for building lean muscle, but it’s also effective for anyone that is active regardless of age. Creatine can give you a boost for your workout, and it will help you get stronger within a few weeks. The best part is that you’ll have no jitters, and no other side effects.

10. Add the supplement hydroxyl-methylbutryic acid. This acid is a part of amino acids, and it’s important for the prevention of the breakdown of proteins. Your protein is everything, and this is one of the most important supplements you can add to your regimen if you are new to working out.

Bodybuilding and Powerlifting - vector illustration.
Bodybuilding and Powerlifting – vector illustration.

There are tons of insights into what it takes to get fit, but these are great rules to follow for building muscle.

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