Learn How to Build Muscle


Mistakes Beginning Lifters Make

When first starting a workout routine it can be hard to understand all of the nutrition and training concepts.

These misunderstandings can lead to wasted time and effort, and lack luster progress. Fortunately, these concepts can be easily explained and followed once you understand them.

Although you may be a beginning lifter, you don’t have to make beginner mistakes - read on to find out how to maximize your progress and see results fast!

The first thing a beginner lifter should know is how to fuel their workout and setup their caloric intake. The amount of calories you consume each day will depend on your goals - muscle gain or weight loss.

If your goal is muscle gain, you will want a caloric surplus each day. Ideally this will mean that you add 500 calories to your maintenance calories each day. If your goal is weight loss, you will do the opposite and subtract 500 calories from your maintenance calories.

To calculate your maintenance calories, find your basal metabolic rate and add your activity level calculation. This is the amount of calories your body needs to maintain it’s current weight. One you know this number, you need to make sure that you are getting between 1.2 and 1.7 grams of protein (4 calories per gram) per pound of bodyweight and 20% of your calories should come from fat (9 calories per gram).

7 minute muscle

Your remaining calories should come from complex carbohydrates. Most beginning lifters underestimate the impact that your diet has on your progress and success in the gym. In reality, your nutrition is probably the most important part of your program. 

The second most important part of your program is your training. Perhaps one of the biggest mistakes that beginning lifters make is trying to put together their own training program. An uneducated and unexperienced lifter should not, I repeat, should not make their own program.

Just like a poor diet, a poor training program can lead to wasted time and effort. For guaranteed progress, find a program that is recommended by other lifters and has a proven track record of success.

Your program should address your goals (muscle gain or weight loss) and preferences (type of exercises, how many days you work out per week, etc). For the most effective workout plan, consider hiring a personal trainer to design you one and take you through the exercises.

While nutrition and training are the most important aspects of your program, beginning lifters often neglect their recovery. Your recovery is an essential component of your program and can have a huge effect on your progress. Make sure that you are recovering at least 48 hours between muscle groups (if you work biceps on Monday, wait till Wednesday to do them again), and get at least 8 hours of sleep per night.

Following these simple tips can ensure that as a beginning lifter, you do not follow in the footsteps of beginners before you. Your training and nutrition will involve trial and error, but if you understand the basic principles before you start you can maximize your progress exponentially!

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