Daily tip #27| Adding on muscle

Adding muscle and bulking up.. There is a lot of bad information around this subject, let me clear it up for you.






Let's start out with how much muscle you can add in a year.. 5 pounds. 10, if you are very gifted and a hardgainer. I hear teens all the time boasting about having added 20 lbs of muscle in a year from working out. It is laughter inducing. Teens, 16-22, grow fast.  In their teen time they are getting taller, adding on mass and getting stronger all as part of the normal growth process without lifting a single weight. They gain the 15lbs naturally, and the 5lbs from the actual work. 






Yes, 5 lbs. Adding on muscle is a very slow process, requiring focus and motivation and knowing what you are doing. Many people quit because they don't see the results magazines promise 'Add on 10 lbs of muscle in two weeks!'. But imagine, in 10 years you'll have 50 lbs of muscle on you, do you know how amazing it will look? A muscle machine! 






So, you've got an expectation of what to expect, now, how do you actually do it? Well, you lift weights, go home and sleep, right? Yeah, kind of, but eating is the most important part. Many people think lifting weights is the most gruesome part of body building. It is by far, not. It's the easiest thing. The hardest thing is nutrition, which is being taken for granted, by A LOT of people. 




Forget all sugar and salt. 6 meals a day. Enough protein, should be 1 gram for each pound of your weight (you weigh 180lbs, you need 180 grams of protein, daily). Do not order that pizza or pick up that coffee at starbucks. Coffee is great though! So grind your own coffee beans and have a homemade coffee! No sugar or creams on top though! 




There you go, information cleared up, and more information! I hope that I'm doing a decent job so far!




As always, never forget to:..


Drink a lot of water, not underestimate sleeping properly, stop making common mistakes and you'll be much happier!

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Daily tip #15| Supplements

There are literally thousands of supplements and they all promise more than the other. Who to really believe? I believe, with hard sweat and good nutrition, you can build muscle on your own. But if you do want that 10% edge and have some money to spend, then surely, I have some tips for you.


First off, you might not even know what kind of supplements there are, just to name a few there is:


Protein powder,
Creatine,
Glutamine,
Tyrosine,
Taurine,
Beta-Alamine.


What exactly are supplements? A supplement is basically nutrition without calories. Food is nutrition with calories, I think that's a good example.


Now, out of all of those above, I only recommend using all natural, preferably isolated whey (protein) powder. If natural and isolated, whey powder is perfect in my opinion and experience. Natural means the whey has no toxins or metal scraps, no additional weird things that you didn't even know existed. Isolated means it is stripped off it's calories. If you're going to be doing this, I do not recommend your day consisting of every meal with protein powder in them, I suggest you only consume protein powder after workouts.


Alongside this, to help you build muscle or work out more intensively, I recommend green tea. Yes, green tea. It has the caffeine, and there are a lot of health benefits coming along with green tea. If you hate green tea, force yourself. But if you really really hate green tea, you can use coffee. Just plain green tea, and plain coffee, not a single tiny spoon of sugar, none of your beloved creams, nothing in addition, just pure green tea and coffee. You can't even imagine how many calories people drink. Do not buy the 'quick-made' coffee, use real, quality coffee beans and grind them, it's way better.





A lot of supplements have toxins in them, toxic metals and pesticides all in one package. You should always make sure what you'll be using, you could just be working out for nothing since you're going to kill yourself with all of that stuff. The fitness industry has changed quite a bit - 26 billion dollars a year. They're going to be pushing the cheapest-made and highest price stuff they can. You want to use a brand that has been tested by USP to be sure that what's on the label, is in there, and nothing additional. Brands can buy these research companies or have one within them, hoaxing the labels and the real nutrition, which can mess you up and let your work, time and money to waste, you don't want that.



Now something to help you weed out products.. I always say to remember, if a product claims to make you gain 16 pounds of muscle in less than a year.. It's full of crap. Hide your wallet and walk away immideatly, that will never happen since building muscle is very slow, and you really don't want to be changing workouts as quick as socks, because it 'isn't working'.


This is my tip for today, I hope you have a nice sunday night, don't forget to sleep the way you should, and be productive tomorrow!

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