How to Build Muscle (5 Easy Steps)


In this video, I’m going to show you exactly
how to build muscle – FAST, And more importantly, how to do it without
gaining any unnecessary FAT in the process – while even burning some fat instead! All in 5 easy-to-follow steps… So let’s get started! If you’re NOT following the 5 steps I’m
about to share with you, you will either end up gaining a bunch of unnecessary FAT, or not
gain any muscle at all… So if you want to build muscle, listen carefully… STEP 1 Consume More Calories Than You Burn To build muscle, you need to be consuming
more calories than your body burns throughout the day… You can be doing everything else right, but
if you skip this most crucial step, your muscle building goals will surely suffer. Ya, you may be able to build a bit of muscle
without consuming more calories than you burn – if you’re a beginner, and new to working
out… But your results will stagnate soon after,
and you’ll end up looking the same, week after week… So if you currently have trouble building
muscle, this is probably the MAIN reason why… You’re simply NOT consuming enough quality
calories, every day. Think of it this way… If you want to build a bigger house, you’re
going to need more building material… If you want to take your car on a 10-hour
road trip, you’re going to need more fuel… Or else your car will break down along the
way, and never reach it’s destination. Same holds true for your body… If you want to build your body, by building
lean muscle mass, you will need to add some more quality calories to your diet… And the key word here, is QUALITY! But not TOO MUCH more… Since you don’t
want to end up FAT! Most people trying to build muscle get this
part wrong, and end up gaining a bunch of un-needed FAT in the process, by eating anything,
and everything in sight… Some people call this a ‘dirty bulk…’ But if looking lean and uncovering your six
pack is your goal, you DEFINITELY don’t want to go on a ‘dirty bulk…’ Or else the only thing you will uncover, is
a big old belly! To make sure that doesn’t happen to you,
you will want to find out how many calories you need a day to simply maintain your
current weight.. …As I discussed in my previous video about
‘How to Burn Belly Fat…’ Once you know what that number is, simply
add about 200 more calories per day, and that should be enough to build some lean muscle,
without all the unnecessary FAT! If you add too many more calories, your body
won’t be abel to use all of it towards building new muscle, and will store the excess calories,
as FAT. If your body doesn’t need to use it, it
stores it! So, if you follow that advice, you should
be well on your way to building lean muscle mass – without all the added FAT! You will also want to make sure you’re getting
anywhere between 1-2 grams of protein per pound of body weight each day, since protein
is the most important nutritional building block for your your muscles… As well as a good amount of low-glycemic carbs,
and healthy fats. STEP 2 Progressively Overload Your Muscles The next most important part of building muscle
is to make sure that you are progressively overloading your muscles by consistently following
a proper workout program… Muscles can only grow when a consistent amount
of stress is applied to them… When you workout, or lift weights with a challenging
amount of resistance, you are essentially tearing down your muscle fibres… And to compensate, your body eventually adapts
to the stress, by increasing the amount and size of your muscle fibres… Causing you to get stronger, and more muscular
– so you can better deal with overload the next time you attempt to challenge yourself
with a new challenging resistance. The key though, is to progressively overload
your muscles more and more, over time… You can do this by slowly increasing the resistance
and volume in your workouts every week or so. Any good workout program should contain at
least one form of progressive overload built into the program, since you always need to
apply new stress to your muscles, if you want them to consistently grow… STEP 3 Always Use Proper Form Truth is, about 95% of people that workout,
perform most exercises with BAD FORM! So, the chances that YOU are one of those
people are pretty high… I was also one of those people back before
I learned all this stuff, and I speak from experience when I say… PROPER FORM is one of the most important aspects
to getting results, avoiding injury, and not looking like a fool in the gym… Everything from the positioning of your feet,
elbows, wrists, knees, head, all the way to the alignment of your back, and the speed
at which you perform the exercises… These are all crucial aspects you must be
aware of when it comes to proper form, for each specific exercise… You also want to avoid using momentum on most
exercises, and simply, focus more on the movement. The term ‘Time Under Tension’ is a great
thing to keep in mind when performing any exercise… You always want to keep tension on the muscles
you are working throughout an entire set, even if it means dropping the amount of weight,
so you can complete an ENTIRE set with proper form… Slow the movements down, and always FOCUS
ON YOUR FORM. PORPER FORM is ALWAYS more important than
the amount of weight you lift… You can also find an experienced personal
trainer that may be able to help you in your local gym… But just because they took a personal training
course over the weekend… That doesn’t mean they are experts… And after watching this video, you might know
more about this topic, than they do… So choose your sources of information wisely,
and ALWAYS USE PROPER FORM! STEP 4 Let Your Muscles Recover & Rebuild After properly following 3 of the previous
steps, your body will now be ready to build muscle – FAST As long as you let your muscles recover, and
rebuild… To do this, you will need to reserve about 2-3
days per week where you will not lift a single weight… These are usually called “REST DAYS” You can still be active, but you should allow
your body to recover for at least 24-48 hours, before working out again. Also, you should’t work the same muscles
more than 2 days or so, since most muscles need at least 48 hours to recover… So, if you worked out your back and biceps
on Monday, you shouldn’t work them again until at least Thursday. Most good workout programs have strategic
rest days built into them, so all you have to do is simply make sure to take advantage
of those rest days, by simply giving your body a chance to rest, and recover… Sleep well, and fuel your body with the proper
nutrients to optimize your muscle gain… STEP 5 Get an Edge With Supplements WELCOME, to the mountain of protein… Where all your supplement and protein dreams
come true… This final step can help you optimize your
results, while also giving you a slight edge in your performance, and ability to gain more
muscle – FASTER! But, it’s not necessary… You will still be able to build muscle by
simply following the 4 previous steps already mentioned. However, if you’d like to experiment with
some supplements, here are a few that I would personally recommend to take… …On your journey to building more lean muscle,
fast! #1 is Protein. As I already mentioned, protein is the most
important nutrient when it comes to building muscle… And getting enough of it is crucial… However, since consuming 1-2 grams of protein
per pound of body weight, every single day can get pretty complicated, and tiresome… Supplementing with Protein powders can be
VERY benneficial, while also saving you a lot of time… # 2 is Creatine. Supplementing with creatine can also be beneficial
when working to build muscle, by increasing your muscle size, overall strength, while
also supplying you with more energy for your workouts. Basically, creatine pulls water into your
muscles, expanding your muscle fibers, and allows you to exert more force. And while you will be able to lift heavier
weight while taking creatine, this will cause a greater overload on your muscles, and your
muscles will eventually have no choice but to grow… So it’s worth considering… # 3 Branched-Chain Amino Acids (BCAA) Most protein-rich foods, already contain amino
acids, and many protein powders on the market add additional BCAA’s to each serving… But, if building or maintaing muscle mass
is one of your main goals, supplementing with BCAA’s throughout the day, or around workouts
can be a good idea… Since it will help keep your body in an optimal
state for building muscle, by turning on muscle protein synthesis… Which is basically the term to describe the
process of replacing, and building muscle tissues. And since building muscle is your goal, supplementing
with BCAA’s can be beneficial… I’ll make future videos where I will talk
more about these different supplements I use, in more detail… But for now, if building muscle is your main
goal, you should definitely think about adding a good Protein powder, Creatine, and BCAA’s
to your diet… In summary, if you follow the advice I
just shared with you in this video, you will be well on your away to building muscle… You now know more than most people do – about
how to build muscle FAST! So go out there, and be sure to use the information
you just learned… If you found this video helpful, please support
my channel by subscribing, so you can get updates whenever I upload new videos, And let me know if you liked the video by
giving it a THUMBS UP below… As I plan on uploading many more videos like this, and
would love to get your feedback! Also leave a comment if you have any questions,
or would like to request any future video topics you would like me to post! And as I always like to say… “A life worth
living, is a life worth improving!” So… GO AND GET SOME ABS NOW! Thanks for watching, and please subscribe
below…

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