literally eating away at your muscles in order to obtain a source of protein. This process is
known as "muscle catabolism", and if you're looking for serious results you must avoid it like
the plague! Eating every 2-3 hours will to prevent this from happening.
6) Increase Your Protein Intake.
Of the 3 major nutrients (protein, carbohydrates and fats) protein is without a doubt the most
important for those who are looking to gain muscle size and strength. Protein is found in
literally every single one of the 30 trillion cells that your body is made up and its main role is
to build and repair bodily tissues. Without sufficient protein intake, it will be physically
impossible for your body to synthesize a significant amount of muscle mass. If your body were
a house, think of protein as the bricks.
You can obtain protein from a variety of foods including fish, poultry, eggs, beef, milk, peanut
butter and cottage cheese. Every meal that you eat should contain around 30-40 grams of
protein.
How much protein is enough?
A general guideline is to consume 1-1.5 grams of protein per pound of body weight. If you
weigh 145 pounds, you should be consuming 145-218 grams of protein daily.
7) Increase Your Water Intake.
Most people say that they drink plenty of water, but how many actually do? Pay close
attention to the amount of water you drink each day, and you may be surprised at how little
you actually consume. If you want a simple, easy and highly effective way to maximize your
muscle gains, drinking more water is it. Water plays so many vital roles in the body and its
importance cannot be overstated. In fact, your muscles alone are made up of 70% water! Not
only will drinking more water cause your muscles to appear fuller and more vascular, but it
will also increase your strength as well. Research has shown that merely a 3-4% drop in your
body's water levels can impact muscle contractions by 10-20%! Not only does water play a
very important role in muscle performance and growth, but it also contributes to overall health
in numerous ways.
- Aids in the digestion process.
- Lubricates the joints.
- Transports important nutrients around the body.
This is just to name a small few! Aim to consume 0.6 ounces for every pound of bodyweight
each day.
Consistency is everything. Those who make the greatest gains in muscular size and strength
are the ones who are able to implement the proper techniques on a highly consistent basis.
Simply knowing is not enough, you must apply!
Building muscle is a result of the cumulative effect of small steps. Sure, performing 1 extra
rep on your bench press will not make a huge difference to your overall results, and neither
will consuming a single meal. However, over the long haul, all of those extra reps you perform
and all of those small meals you consume will decide your overall success. If you work hard
and complete all of your muscle-building tasks in a consistent fashion, all of those individual
steps will equate to massive gains in overall size and strength.
It is those who are willing to persevere that will succeed. It is those who are willing to rise
above laziness that will end up with impressive results. I mean let's face it, everyone wants to
be strong and muscular. If this is the case, why isn't everyone strong and muscular? It's
