How to grow muscle?
Muscle hypertrophy or the process of muscle growth is often interpreted incorrectly. Unfortunately, Coaches and many fitness influencers have the intention to make this concept complicated to get buy in. The physiological process is actually difficult to interpret but for majority of population the actual process to grow muscle is simple.
How to gain muscle (in simple words)? -
📝Train hard and harder over time and ensure enough tension occurs in training.
🍗Eat enough that you are gaining weight in a controlled manner. Don’t neglect protein & Vegetables/Fruits
🌙Sleep about 8 hours per night.
How to gain muscle (in smart words)?
📝Progressively overload training with passive/active tension
🍗Eat at a calorie surplus while consuming 1.8-2.2 grams of protein per Kg of bodyweight and 10 grams of fibre per 1000 calories consumed
🌙Sleep about 8 hours per night to recover from the the disruption of homeostasis to adapt and improve over time.
Back in April, when I first started to change the way I was living, I decided that when I hit a certain milestone, I would be honest about some things. Today I hit that milestone (+1). So here it goes. I am 5'10. When I started out 5 months ago, I weighed in at 243 pounds. I was considered Class I morbidly obese. I kept telling myself that at least my blood work and blood pressure were still okay. So that meant I was healthy right? I mean, I was fat but as long as the insides worked, I was okay. Didn't matter that I was carrying too much excess fat. But then it all changed. I'm not sure about the blood work but my BP was going up. That seemed to be the final straw for me and where I made the decision to change. Did I really want to be on BP meds before 40? So, I learned about my BMR (basal metabolic rate.. essentially your metabolism) and I learned about my TDEE (total daily energy expenditure...how many calories you need to maintain your current weight). Learning these things helped me slowly move into a better direction. I learned I didn't need to drop my calorie intake to 1200 to lose weight. I learned that I can still eat delicious food as long as I stay under my daily calories. I also learned that, while not perfect, BMI is a good initial health indicator for the average person. Today, I am still 5'10 and I weighed in at 192 pounds. I am 51 pounds lighter and only considered overweight now. I have another 49 pounds to lose. This will put me at the lower end of a healthy weight for my height. Once I get down to where I want, I will then start really building muscle. There you have it. The numbers I have been so very ashamed to say for a long time.
Another yummo keto bread recipe! .
90 sec mug bread! Mix a few staple ingredients and microwave for 90 seconds. In a MUG. It’s seriously that easy. Split in half and crisp up in a pan with a little grass fed butter. 👌🏻🤤 Then add more of that butter on top! The texture is a cross between an english muffin and a biscuit. So good! Msg me for the recipe! #ketobread
THE THREE LEVELS OF AESTHETIC PHYSIQUES AND HOW TO ACHIEVE THE ONE YOU WANT
1️⃣Beginner aesthetic body: Fighter
This is the type of physique you see in most light/middle-weight boxers or fighters. Most of the times the strong point or body part of these guys are the abs.
Even though the amount of muscle mass is not super impressive, the low body fat percentage and the strong core makes the six pack very visible from all angles or lighting conditions.
•8-10% body fat •1-1.5 years of proper training •15-20 pound muscle mass
2️⃣Intermediate aesthetic body: Beach-body
This is the type of physique you see in most lifeguards.
In the hierarchy of muscle size, this is level 2, after the fighter physique.
The beach body type of physique is approximately 2-3 years later and 10-15 pounds heavier than the fighter physique.
‘Beach-body’ guys have a nice amount of muscle mass, a little bit higher body fat percentage (10-12%) and look great both in clothes or naked.
3️⃣Advanced aesthetic body: Men’s physique
This is the type of physique you see in the guys stepping on stage in the Men’s Physique or other natural fitness or bodybuilding competing categories.
At this level, you are quite close to your maximum natural genetic potential in terms of muscle growth.The gym has to be your second home; you have to be super disciplined and have very good knowledge of both training and nutrition.
•10-12% body fat •5-10 years proper training •40-50 pound of muscle mass .