Ok, now that we have those nagging stupid myths out of the way, let's start with little beginner tips to get you going on the right foot. If you are not a beginner, hang tight.. the other lessons will shed some light on some interesting topics.
Building muscle is a finely orchestrated pattern of the proper construction materials which are protein, carbohydrates, fat, water, and even some supplementation when implemented properly.
Your body uses these five elements for energy and the rebuilding process for muscle growth to occur. Any imbalance of the necessary elements can stall muscle gains dead in its tracks.
Protein is a CRUCIAL element in muscle gains. Every living cell in your body is constructed of protein. This macronutrient is the building material you NEED in order to achieve the muscle gains you desire.
Benefits of protein:
• Regulates hormones
• Maintains the body’s water balance
• Transports nutrients in and out of cells
• Protects against diseases
• Regulates blood clotting
Oh, and best of all... Protein builds muscle!
The RDA for protein is very low and doesn’t offer any real health benefits. This can explain why many people suffer with low immune systems. For the human body to function properly, it needs protein. Many bodybuilders require 1-2 grams per pound of body weight.
If you fail to consume adequate protein, you can rob yourself of precious muscle gains; your body willliterally breakdown its own organs and muscle simply to keep a balanced level of amino acids in the body. This is why it's CRITICAL to keep a positive nitrogen balance by eating a balanced meal every 3 hours.
Your proteins sources should come from animal foods such as fish, turkey, chicken, eggs, dairy products, steak, etc.
Carbohydrates are the fuel for your brain and working muscles. Many bodybuilders make the costly mistake of limiting or cutting their carbohydrates which can hinder potential muscle gains.
Carbohydrates are protein-sparing. They are absolutely ESSENTIAL when you are building muscle because they increase your glycogen stores which are necessary for protein synthesis and anabolism.
If you think you are going to gain muscle on a low-carb diet, you may as well be driving your car on empty, as neither are effective.
Benefits of carbohydrates:
• Spares protein
• Curbs cravings
• Provides energy
• Balances meals
• Provides muscle glycogen
• Aids in digestion of fats
And, carbs provide energy for the hard-working bodybuilding working to gain muscle.
Just not any carbohydrate will do though. The real skill is in your choice of carbohydrates. Quality overrides quantity every time.
Good carb choices are oatmeal, grits, fruit, potatoes, sweet potatoes, etc. These types of carbs will NOT make you fat... Unless you totally overeat them. Just as too much protein can be stored as fat, so can too many carbs.
Be sure to limit or avoid junk foods, fruit juices, ice cream, cookies, donuts, etc. These junk carbs can mess up your insulin function, make you crave more carbs and sugar, and store as body fat.
Fat has been touted as evil and the obesity culprit via mainstream media. This is 100% absolutely false. We have been programmed to go fat free and count every blessed fat gram in everything. Counting fat grams if fine, you don't want to overeat them, but don't go total fat-free.
The human body NEEDS a certain amount of essential fats a day to function properly. Since the body cannot make essential fats, they must come from the diet or supplementation.
Benefits of essential fats:
• Supports the functions of the nervous and immune system
• Builds and supports the brain and brain cells
• Improves the metabolism
• Assists in the absorption and transportation of nutrients and hormones
• Regulates the body temperature
• Improves insulin management
• Influences the productions of hormones
• Assists in fat loss
Failure to eat enough essential fats can cost you precious muscle gains and cause increased fat storage in the long-run.
Your essential fat can come from fish, avocados, healthy oils, nuts and seeds, natural peanut butter, flaxseeds, etc.
Limit or avoid the fats in junk food, pretty much the same list as the junk carbs.
Learn how to build the perfect bodybuilding diet in Chapter 7 in Iron Dolls, everything from how many calories you need for your body weight and body fat percentage to how many protein, carbs, and fat! No more guessing... have it all at your fingertips!
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Water is the most abundant nutrient in your body, making up 70% of your bodyweight. It is also the most critical nutrient for muscle growth and fat loss. Did you catch that? Water is CRITICAL for muscle gain and even fat loss!!! Most people don’t even realize water's amazing abilities and uses.
Benefits of water:
• Aids in digestion
• Assists in nutrient absorption
• Helps transport nutrients
• Mobilizes fat
• Lubricates joints
Water is the primary catalyst of chemical reactions and it controls the body temperature. It is the number one essential element that’s so overly discarded when it comes to weight training and building muscle. When you are only 10% dehydrated, your strength levels will be 50% less in the gym.
If you want to boost your training performance and muscle gains, tilt the bottle, the water bottle that is. Hydrate your muscles well so they have the ability to go 100% each training session.
Drinking water is absolutely necessary for muscle gain and fat loss efforts.
Fat loss: The process that the body uses to break down fat involves water, and when fat is broken down in the body it creates waste products and you need water to flush them out your body. Water is the cellular charge used to drive nutrients in and waste out. Therefore, if you don’t drink enough water every day, your body won’t burn as much fat is it could.
Muscle Gain: Weight training depletes your muscles of glycogen. Since water is the primary component of blood, the only way to get glycogen back into your muscles through glucose bound to water. If you fail to drink adequate water each day, you won’t get all the fuel and nutrients to your muscles for them to recover properly. Water can be though of as the cellular charged used to drive nutrients into the muscles and waste products out.
You will be shocked at how much more productive your training sessions are when you are well-hydrated.
Supplementing your diet and training program with the proper nutrients can dramatically boost your muscle gains and endurance, as well as overall health. Many natural lifters cite "no supplements are necessary" and even go on to suggest they are dangerous. I can guarantee you that the FDA approved boxed food products on the supermarket shelves are far more dangerous than a few necessary supplemental nutrients. Again, a lack of information.
Benefits of supplements:
• Boosts immune function
• Increases endurance
• Improves strength
• Assists in muscle recovery
• Manages sugar imbalances
• Increases metabolism
What many bodybuilders fail to realize is which supplement you take, how you take it, and when you take it makes all the difference in the world. Those who group all supplements into one lump sum and label them as “bad” are poorly informed.
For example, L-Carnitine is a great supplement that aids in fat loss. HOWEVER, the trick to taking L-Carnitine is to take it with a low-carb diet before cardio and training, and even before some meals. Obviously, if L-Carnitine works best with a low-carb diet, then it would make no sense in taking it in a "muscle-building" phase when you are eating a moderate to high carb diet.
When you are educated on the proper basic supplements that can improve your training and diet, supplements are safe and effective. Lack of proper information leads nowhere and keeps you in a whirlwind of confusion.
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