Last Update on February 24, 2015 // Written by Hank No Comments

We have all looked at our favourite celebrities online or in a movie and thought; I would love a body like that. Well, the truth is that it takes them a lot of time and effort to get there. If you are looking to flip a magical switch, this post is not for you. If, however, you are serious and want to see some real definition changes to your physique - read on.  


The first thing that many would be muscle builders forget is that for your body to have building blocks it first needs the right kinds of meals. Little and often is the right message here. Around six meals a day of good quality protein and carbs should hit the sweet spot and provide you with enough energy to get your muscles moving. In terms of calories a good starting block is to add around 500 calories on top of your daily food intake, again choose foods that are high in proteins such as meat. Don’t leave out fats though. Many people assume that fat is bad, and in part they are right, but in trying to build up your muscle you are going to need that fat to boost your testosterone levels. 2

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For a no nonsense muscle building transformation, you are going to need to exercise right. Firstly you need to limit cardio, it is great if you want to lose weight, but you need the energy and the fat to help build muscles. Remember that your body is essentially tearing and repairing the muscle over and again to make it larger. You can choose to do a whole body workout, which exercises all the muscle groups in one session. Alternatively you can chose an area of your body per workout and do that instead. Each has their merits, and you will quickly work out which one is for you. Remember to get a good stretch in before and after your workout. This helps to keep the body, and more importantly your muscles supple, it aids recovery and prevents injury.  

Pre and Post

Before you workout, make sure to consume a good quality meal at least one hour before. This can be in the form of a supplement high in protein and carbs. You can then drink this during your workout. It is a good idea to do the same post your workout to help your body recover and repair the damage done.  


It is important to keep a log of what you are exercising and how. A simple tally of which days you exercise, the amount of reps and so on is vital as you are going to need to change your exercise routine probably around once a month to six weeks. This will stop your body getting used to it and help to continue steady muscle gains.  


Rest is one of the most important things about muscle gain. Your body needs the energy to recover sufficiently for you to hit the weights again. Ensure you get at least your eight hours a day.

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