How Much Weight Can I Put On In 5 Days 17 Muscle Building Facts I’ve Discovered

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17 Muscle Building Facts I’ve Discovered

I have been a personal trainer and natural bodybuilder for the past 5 years. During that time, I have discovered many muscle building facts and fitness observations.

I want to share some of the most important ones with you, in this article.

Here are the 17 most important muscle building facts I’ve learned over the years.

1. People don’t see great results with muscle building efforts just because they are misinformed and misled as to what can and should be done. My job as a trainer is to inform and educate people about what is right.

2. In order to stick with your fitness routine for a long run, you need to identify the “why” behind what you are doing. Find out, specifically, what you want to change and why you want to change it. Use this to be your driving force.

3. You really need to associate pleasure with your muscle building routine and pain by not doing your fitness routine. Humans by nature do things that are pleasurable and avoid things that cause pain.

4. We are after long-term, permanent results, so there are no quick fixes and gimmicks. We will make lifestyle changes that will make life easier. Not counting calories or points, just making better choices and healthier, moderate portions.

5. Always think quality over quantity. This means that more exercise is not better when it comes to building muscle, more is better. Most people I interact with exercise too much and eat too little.

6. The key to permanent fat loss is speeding up your metabolism. Once done, the weight loss becomes permanent.

7. The whole process of changing the body takes time. Give yourself at least three months to literally transform yourself. You may see some results before, but three months is what you need to see good results.

8. During the first few weeks of the muscle building program, you will notice that the weight size either does not change or can go up a bit.

Throw the scale out of the window, it does not differentiate between fat and muscle, so when you first gain a bit of muscle in the beginning, the weight of the scale will go up. That’s a good thing. Over time the scale weight will decrease.

9. You should eat often and in moderate amounts to speed up your metabolism. If you eat often, your body uses and breaks down food often, leading to less stored body fat.

10. Eat 5-6 small meals/meals throughout the day. The easiest way to do this is to eat a moderate breakfast, lunch, and dinner, then a small snack between breakfast and lunch, lunch and dinner, and then a small snack at night. You need to condition your body to eat every 3 to 3 1/2 hours. You can not restrict calories too much, this will slow down the metabolism and really stop the progress dead in one track.

11. You should create a synergy between proper nutrition, moderate aerobic exercise, and short weight training. The answer to weight loss lies in each one of these. This is why diets, Weight Watchers, Jenny Craig, and other programs are not successful in the long term. One or more of these elements are missing.

12. Small and steady steps will lead to progress, which will produce results, which will increase motivation, which will increase results again, which will lead to long-lasting changes.

13. For best results with building muscle and losing fat, 5 days a week, 30 minutes a day is most beneficial. More than 5 days and you risk overtraining. Less than 5 days and you can’t see optimal muscle building results.

14. You should incorporate resistance weight-training into your weight-loss efforts. Fat is metabolized by muscle, muscle will burn more calories just to maintain itself. Increased lean muscle tissue helps your body speed up your metabolism (again, increased metabolism is key to weight loss).

15. Too much aerobic activity will be counterproductive for muscle building efforts. 2-3 days a week, 20-30 minutes per session is optimal. Again, more is not better, more is better.

16. Dieting doesn’t work, so don’t try to diet. Dieting is a flawed way of causing pain (the pain/pleasure principle). You can diet for a short time, but physical and psychological cravings come, leading you to binge and eat more than you would have.

17. Pick a day of the week and cheat. Eat whatever you want, and I mean that, but only make it a moderate amount. Then it becomes strict for the other 6 days a week.

Here are some of the most important muscle building facts I’ve learned over the past 5 years. Do it as much as you can and you will see more results from the time you spend in the gym.

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