Guys, you’ve been to gym with your buds, tried their workouts and bought their supplements. You’ve spent months, or years working out, watching what you eat, and still you suffer from a bird chest and chicken legs. Worse yet, everyone else in the gym is buff making you self-conscious and embarrassed to be there.
Ladies, you’ve been to every yoga and Pilates class your friends have recommended, you’ve starved yourself and even experimented with “miracle weight loss” pills and still you feel fat and unattractive. Worse yet, summer will be here sooner than later and you loath having to find clothes that hid your trouble areas.
Its easy to see how we all get discouraged and how giving up seems like the only option. Some of us even consider the dangerous path of synthetic supplements and steroids to solve our muscle building deficiency because we are convinced that don’t have what it takes to build muscle.
To all of you struggling with these issues, I have great news: Triggering your muscles to grow is based on simple principles that you can all understand. But first, I want to make sure you all know that doing random exercises from your friends, or routines you found on Instagram, cutting out junk food, ingesting fat burners and degraded whey proteins won’t get you wear you want. Why? Because this isn’t how the body builds muscle.
What is the solution?
Your body already contains the key muscle building mechanism that when properly triggered, will build the perfect amount of muscle for your structure. So get rid of the idea that its too ahrd, and that you just can’t build muscle. If done right, not only will this method help develop your muscle, but can increase your lifespan.
How to Trigger Muscle Growth
Let’s start with the training method. You need to train short and intense, vs. long 2 hours of weight training and cardio sessions at the gym. The reason for this is you want to increase your testosterone blood levels and growth hormone naturally. The short intense exercise intervals protocol has shown to improve body composition (build muscle, burn fat) more than the prolonged moderate exercise and aerobics. Chronic prolonged aerobics drills can actually lead to loss of muscle size and diminished strength.
Other training tips to help you build muscle is to incorporate whole body workouts, push pull drills, and strength speed drills. My muscle building program, the “Total Burn”, demonstrates these types of workouts in more detail.
Physical triggers are only part of the equation. To build muscle, the physical triggers must be combined with the right nutritional triggers. Inadequate nutrition may lead to loss of muscle size and power regardless to how we exercise.
It has also shown to help counteract muscle aging by retaining fast muscle fibers and increasing the capacity to perform intense, physical tasks
Foods To Nourish and Fuel Your Muscle
The main nutritional triggers for muscle growth are essential amino acids, particular the amino acid leucine. Leucine stimulates muscle protein synthesis in addition to modulate insulin and blood sugar. You can consume leucine from foods such as high quality whey protein, raw cheese and organic, pasture-raised eggs.
Remember it needs to be grass fed, whey protein concentrate, and chemical free to reap the benefits of Leucine. If heated and processed you are consuming additives and chemicals found in your detergents, and absolutely no nutritional benefits are available as all of the nutritional co factors are destroyed.
Your post workout meal timing and amount of protein is very important to building muscle. You can find more detailed information of proper timing to consume Leucine in my “Missing Link eBook“.
You basically cannot respect results by just working out, and not nourish your muscles with rich in leucine foods and whey protein powder.
Here are some additional muscle building tips:
- Increase your intake of antioxidants from fruits and vegetables to support your muscle antioxidant defenses and allow recuperation and buildup.
- Stay away from any product made with added fructose. Fructose is the worst fuel for your muscles.
- Start your morning with a whey protein meal to cover your minimum leucine requirement. This will allow all additional protein meals to become increasingly anabolic (by releasing extra leucine for anabolic purposes).
- Use whey meals as a primary source of protein during the day to grant maximum protein/leucine loading efficiency with minimum digestive stress.
- Have your slow assimilating proteins (eggs, cheese, fish or meat) at night to grant a steady release of leucine and a long lasting anabolic impact during the sleeping hours.
- One way to spare leucine for anabolic purposes is by adding coconuts’ MCT (medium chain triglycerides) to a whey protein meal. MCT has shown the capacity to swiftly convert to energy without spiking insulin and without the need for bile acid digestion. MCT can help shift leucine’s pathway from fueling into muscle building.
Keep your diet clean from chemicals, pesticides and preservatives to minimize the metabolic stress on your body. Accumulated metabolic stress and toxicity present major obstacles to muscle recuperation and buildup