The Truth About Gaining Muscle Mass
(And What Supplement Companies Don’t Want You To Know)
While most people are trying to lose weight, there are a few who want to gain weight. More specifically, they’re intere sting in gaining muscle mass.
You’ve probably heard of the terms describing them… hard gainers… ectomorphs… genetically “un” gifted. Whether you fit into one of these
categories or not, the truth is gaining muscle mass isn’t rocket science.
Yes, genetics play a factor. As does your metabolism, thyroid function, etc. But whatever cards you were dealt, with a little hard work and
consistent efforts, gaining muscle mass can be accomplished in a reasonable amount of time.
Basically, it comes down to this…
You’re going to HAVE to eat…A LOT.
Calories consumed is the name of the game.
In order to gain muscle mass, you have to eat more calories than you expend. But this doesn’t mean eating a bunch of junk food.
Click here for the ultimate guide to boost muscle growth.
In theory, you could gain muscle mass eating nothing but junk, but the amount of unhealthy fat you would gain would cover up all your muscles,
leaving you fat and flabby.
Oh, and one more thing…
Forget about those supplement ‘weight gainers.’ These companies will never tell you this, but their supplements are crap. Plus they’re
expensive and are nothing more than glorified ‘cake mix.’ Instead, you’re going to focus on eating healthy foods to gain the mass you seek.
By eating plenty of healthy foods in a caloric surplus, you’ll gain muscle while minimizing how much fat you gain along with it.
So let’s get started…
If your mission is gaining muscle mass, you’re going to have to have a one-track mind.
That means forget about trying to lose fat by doing tons of cardio. Gain the muscle first. Then lose the fat. Physiologically speaking, you
can’t do both at the same exact time.
Too many people try losing fat and building muscle and the net result is no change. It’s counterproductive.
So stick with gaining muscle mass first and avoid doing any kind of cardio.
Here are a few tips you’ll need to follow to make gaining muscle a reality:
• Keep a detailed food journal. You need to be meticulous. Write down everything you eat. That’s the only way
you’ll discover what works and what doesn’t for your body type and genetics.
• Train intensely. Focus on short, uber-intense workouts that involve plenty of compound movements like squats, dead
lifts, and bench press. Also, do low reps (6-8) with heavy weight. One more thing. Spend no more than one hour in the gym.
• Avoid cardio. Remember, the focus is gaining muscle mass, NOT burning fat. By doing cardio, you risk burning too many
calories.
• Change your routine frequently. This will prevent adaptation. Once you feel you’ve hit a plateau, it’s time to change.
Ideally, make the change right before the plateau is hit.
• Have a post-workout meal. After an intense workout, your muscles are primed to easily absorb glucose – in effect
pumping them up further. That’s why a great option is protein powder mixed with juice or milk and a banana.
• Get lots of rest. Make sure to sleep 6-8 hours every night. This is when your muscles start growing. The gym is merely
the stimulus. Rest is where the growth happens.
Yes, gaining muscle mass will take some effort. Especially if you’re not genetically gifted. But with commitment and some hard work, you’ll be
surprised at what you can accomplish.
To a healthier, happier, you!
Franky D.
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