If you’re like me then one of your goals when it comes to building your physique is to build muscle and store as little fat as possible.
That shredded look is what we all want right?
To do that you’ve got to gain some muscle and then burn some fat to 4steps guide.
A lot of people will tell you that the only way to do this is to use roids but that’s not true!
The only reason they will say this is because they’re too lazy to build muscle naturally themselves and can’t imagine that it’s possible to put the hard work in to actually achieve something like a better physique!
Thankfully building muscle is pretty easy to do!
So here are the 4 essential steps to building muscle naturally.
1: Eat More!
You have to eat more if you want to get bigger.
It’s as simple as that.
But how much is more?
If you eat too much you will gain a lot of fat and if you don’t eat enough you won’t make any gains.
I recommend eating 20% more calories than you are burning off.
So, grab yourself one of those calorie trackers like a Fitbit and however many calories you burn off in a day times it by 1.2.
Example: if you burn off 2,600 calories in a day then the next day you will eat 2,600 * 1.2 = 3,120 calories!
This way your body will have plenty of fuel for growth!
2: Eat Enough Protein!
You need protein to build muscle.
But how much is enough?
I recommend 1 gram of protein per pound of lean body mass.
Your lean body mass is your total weight minus your weight in fat.
Iif you weigh 170 and you have a 10% body fat then your LBM is 170* 0.9 = 153 so you should eat around 153 grams of protein per day.
Body fat callipers like the one pictured below can calculate your LBM automatically!
Eating enough protein is essential.
3: Workout Harder Than Ever!
The Navy Seals have a 40% rule..
This means that when you think you’re done, you’re actually only 40% done!
When I work out I try to live by this rule too which means that whenever I feel the burn and feel like stopping I realize that it’s just a mental block and I keep on going!
Make sure you’re doing lots of exercises with 8-10 reps.
Oh yeah and if you’re following a workout DVD or something and it only lasts 45 minutes then DON’T think that you have to quit and hit the showers just because the DVD is over.
Keep on going!
There are 3 supplements that I recommend to anyone who wants to build muscle.
- Whey protein (super-fast absorbing, perfect after a workout!)
- A testosterone booster like Testo Fuel from here will boost your testosterone levels naturally and help you feel like a BEAST! (plus, more testosterone means faster muscle gains!)
- A recovery drink full of amino acids like Xtend by scivation! (I kid you not, when I take this after my workout I feel no soreness the next day!)
Conclusion: So that’s it, that is all you need to build muscle naturally.
Eat more, eat more protein, workout harder and take your supplements and don’t give up!
Then when you’re done with that all you need to do is shred some fat and you’ll have a physique you can be proud of!