Build Hard Muscles in 10 Easy Steps!

Are you a beginner or you already having some training experience? Whatever the answer, read this article on tips for anyone who wants to build nice muscles. Build muscle in a healthy way, with minimal risk of over training and injuries.

Follow these 10 steps to start up and growth.....

1. Build your strength: 

More strength is more muscle! So strength training with emphasis on strength! Weight training with dumbbells, bars or your own weight. Start with light weights and go always a little heavier.
· Weight training. Start with an empty bar. Make sure you have the movement below the knee. A good performance is worth gold. If you get the motion can dream you go a little bit heavier each workout, make sure your body has to work.

· Training with your body weight. Training with your own weight is an excellent way to supplement your schedule. These exercises can be a great advance for you. Acceleration, Dipping, printing and hanging knees.

2. Train without machines. 

Use rods and dumbbells and switch them off whenever possible. If your biceps, triceps or chest training is good to use dumbbells. So both sides of your body get enough attention. If you go with a rod train you often push your forte hardest. You know those guests who weighs heavily on the bench press with an angled rod. Make sure you're not the guy! Symmetry is a beautiful endeavor.

Training with equipment that is unnatural. They force you into a default position. Every body is different, with free weights it keeps your body's natural posture. So you're free to make natural movements. Thus less chance of injury. With free weights you learn to maintain balance and control your muscles. If you choose to work out at home is a rod with some discs ideal. You can do almost all the exercises with one rod and a few challenging weights.

3. Be creative. 

If you really want to make progress, change your exercises with the less popular exercises. To grow muscles is often doing endless bicep curls. To build triceps is often doing triceps kickbacks or push downs. Leg Training often consists of Leg curl, leg extensions and leg press eternal. Dare another exercise than to select the calibrated to take your muscle building to a higher level.
· Chin Up Pull-ups for Biceps
· Narrow bench press and dips for triceps
· Squat and dead lifts for large leg muscles.

4. No muscle without legs!
Squats the mother of all exercises. Unfortunately, the most reviled, why? It hurts and when you do it right, the lead and heavy. But if you accept that this is the best exercise that exists and is going to do it, then there are great things to happen to you physically.
The squat is the icing on the cake. For he works through your body. You endeavor in this exercise all your muscles not only your legs, your whole body pushes the rod up. If your lower body strong then you better perform all exercises than before. Your upper body is supported by your lower body. So your bicep curls you tackle harder because you're going to squat.

Do this exercise for 12 weeks with 1.5 times your body weight and you will be amazed at your appearance and your progress with other muscle groups. 

  5. Hold your peace! 

Muscles grow at home not in the gym. Start with tasty three times a week to train your whole body and in between you get the needed rest. Get plenty of sleep, eight hours a night. While you sleep, your body growth hormone which builds muscles, is that not wonderful?

Drink plenty of water. When you train, you need more water and additionally improves muscle recovery. Drink after each meal 2 glasses of water. Drinking some during exercise also.

Eat as much as possible. But proper nutrition. Protein, complex carbohydrates and unsaturated fats. Training makes sense only when you provide your body with the right fuel. Try to throw gasoline in your diesel car, you will then have a short windscreen before you. That's exactly what you do with your body if you do not eat properly and clean.

6. Complex carbohydrates! 

Many carbohydrate food is good for muscle building. We are talking about complex carbohydrates. So forget those white bread which your mother voorschotelde. Multigrain bread only the darkest bread is good enough. Where can we find more of those good complex carbohydrates? In brown rice, so do not take more visits to the Chinese ... in whole wheat pasta, including spaghetti bolognese no longer in the Italian on the corner! If you like this hangs in your ears then you you will notice your body. Yes if you want to have a beautiful and muscular body you will follow these rules. Who wants to remain slothful who does not. So the wheat separates from the chaff. The choice is entirely yours, corn or wheat? Complex carbohydrates keep your body fat low, making your muscles lie under your skin and not under a layer of fat.

7. Grocery shopping is half the battle!
Walk only on the outer paths during your shopping. Just notice, these are the trails with fresh genuine healthy food. The deeper one goes to the heart of the supermarket, the more sugars, saturated fats and simple carbohydrates you encounter. Vegetables, bread, dairy products are all in the outer paths. All you need what is not in the outer paths is rice, pasta and spices. But these are not in the center of the supermarket, in the absolute center is candy, chips, cookies and more junk.

Cereals are good for you, if you know what to choose! All cruesli and kellogs is junk, just look at the nutritional value. Only go for oatmeal, weetabix, natural muesli, etc. If there is now wants with less sugar often only say that there used to be a lot more sugar in it and now just a lot. These are cheap sales tricks where one often depress. So watch out.
Make sure you choose 90% from the following foods.

- Proteins: steak tartare, chicken, fish, eggs, milk and whey protein
- Carbohydrates: brown rice, oatmeal, whole wheat pasta, weight gainer
- Vegetables: Spinach, broccoli, tomatoes, lettuce, cucumber, carrot
- Fruit: Oranges, bananas, apples, pineapples, pears
- Good fats: olive oil, nuts, sesame oil, linseed oil

8. Eat enough protein!
If you want to build muscle then you need to take care of 2 to 3 grams of protein per kilogram of body weight. Less for an athlete not sufficient. Protein addition to muscle building power another good feature. Protein has a high thermal effect on your body. Thermal effect is the additional energy that is needed for the digestion and absorption of food. When you eat something you do different things that consume calories. You start with biting, chewing and swallowing. Then your body processes the food, it is digested, transported, processed and stored. Throughout this process, your consumption of calories. This consumption of calories is called the thermal effect. The thermal effect of proteins is 20%. That is to say, out of 100 kcal of protein (25 g x 4 kcal) 20 kcal is used for processing.

Fat is the other hand, quickly processed and stored quickly, the body has little difficulty with it, so in this case it will consume few calories. Carbohydrates are again somewhat more difficult to process than fat, hereby consume more calories than the body in the processing of fat. But the protein remains undisputed king when it comes to the thermal effect.
Good sources of protein include steak tartar, chicken, fish, eggs, milk and whey protein

9. Eat more often in a day: 

At least 6 meals a day, preferably 7 or 8. Food is energy, energy helps your muscle growth and recovery get underway. But if all your calories in three meals will stop you put so much into fat. Why? Simply because your body will find the easiest way to eliminate an overdose diet. If your body smaller meals spread carries the day, it works much better. The nutrients to be taken out and transported to where it is needed.

Breakfast! 8 hours fasting is more than enough, eat when you're awake.
Eat after your workout! Eat protein and carbs after your workout to start muscle repair and fill your energy reserves again.
Eat your body weight in kg x 40. If you weigh 80kg than the sum: 80x 40 = 3200 kcal per day.

10. Creatine Muscle Builder

Use Creatine Muscle Builder Supplements to help support building of muscle tissue and increasing energy during workouts, allowing serious bodybuilders to increase their workout and get ripped faster. With Muscle Advance, you’ll get the same secret used by pro athletes and bodybuilders to get the bodies you see on TV.

Wanting to get most out of all your workouts, I strongly suggest you use Creatine Muscle Builder.

I hope this article helps those desiring a natural and quick bodybuilding recipes. Quit the GYM!

You can however check this Workout Program I always recommend to my clients. Do not hesistate to ask me any question in the comment below.