Скачать или смотреть #1 BEST WAY TO GAIN MUSCLE

CHAPTERS

00:00 INTRO
00:21 STEP ONE - Eat Enough Clean Calories
01:08 STEP TWO - Consume Enough Protein
02:05 STEP THREE - Lift Heavy Weights
03:12 STEP FOUR - Incorporate Progressive Overload
03:29 STEP FIVE - Get Enough Rest and Recovery
03:47 STEP SIX - Stay Consistent and Patient
04:02 CONCLUSION

Do you feel a little too slim?
Do you want to gain muscle?
Well, here are 6 steps to help you do exactly that!

But first, let me tell you that the journey to building muscle is not always easy. It requires dedication, hard work, and consistency, but it's definitely worth it. So, let's get started! But before we continue, a like would be great ;)

Step One is to Eat Enough Clean Calories
The first thing you need to do to build muscle is to make sure you're eating enough clean calories to support muscle growth. This means choosing whole foods over processed or junk food. You need to be in a caloric surplus to build muscle, which means you need to consume more calories than you burn.

Start by calculating your maintenance calories, which is the number of calories you need to maintain your current weight.
A rough estimate for calculating maintenance calories for a moderately active person is multiplying body weight in pounds by 15
So, if you weigh 150 pounds, your maintenance calories will be 150 × 15 = 2,250 calories.

Then, add 300-500 calories to that number to create a surplus. You can track your calories using an app like MyFitnessPal or Lose It.

Consume Enough Protein
Now, let's talk about protein. Protein is essential for building muscle as it provides the building blocks (amino acids) necessary for muscle growth and repair. You should aim to consume at least 1 gram of protein per pound of body weight. That means if you weigh 150 pounds, you should be consuming at least 150 grams of protein per day. Don't worry, you don't need to eat 10 chicken breasts a day to hit your protein goals. You can get protein from a variety of sources like chicken, fish, lean beef, eggs, tofu, vegetables and quinoa.

If you struggle to consume enough protein through whole foods, consider supplementing with a protein powder. Whey protein is a popular option. It's a fast-digesting protein that's perfect for post-workout shakes. Just mix a scoop of whey protein with some water or milk and you're good to go!
but there are also plant-based options available like hemp, and brown rice.

Lift Heavy Weights
Now that we've talked about nutrition, let's move on to the fun stuff - exercise! If you want to build muscle, you need to be lifting weights. There's no way around it. You can't just do cardio and expect to build muscle. You need to lift heavy weights and challenge your muscles.

When it comes to lifting weights, there are two types of exercises - compound exercises and isolation exercises. Compound exercises work multiple muscle groups all at once. Examples include squats, deadlifts, bench press, and pull-ups. Isolation exercises work a single muscle group. This includes bicep curls, tricep extensions, and calf raises.

If you're a beginner, I recommend starting with compound exercises. They're more effective for building muscle and they'll give you a great foundation to build upon. When you're more advanced, you can start incorporating isolation exercises into your routine.

Start with a weight that you can comfortably lift for 8-12 reps, and gradually increase the weight as you get stronger. Aim to perform 3-4 sets of each exercise, with a rest period of 1-2 minutes between sets.

Incorporate Progressive Overload
To continue building muscle, you need to progressively overload your muscles by increasing the weight, reps, or sets over time. This is known as progressive overload. Aim to increase the weight you lift by 2.5-5 pounds each week, or increase the reps or sets you perform.

Get Enough Rest and Recovery
Rest and recovery are just as important as exercise when it comes to building muscle. Make sure you're getting enough sleep (7-8 hours per night) to allow your muscles to recover. Taking rest days is also important to prevent injury and allow your muscles to repair.

Stay Consistent and Patient
Building muscle takes time and consistency. Don't get discouraged if you don't see results right away. Celebrate your small wins along the way, and stay positive and motivated. Remember that building muscle is a journey, not a destination.

In conclusion, gaining muscle requires a combination of eating enough clean calories and protein, lifting heavy weights, incorporating progressive overload, getting enough rest and recovery, and staying consistent and patient. It may not be easy, but with dedication and hard work, you can achieve the physique you've always dreamed of.

Thanks for watching, and I'll see you in the next video!
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