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One of the basic principle of muscle building is simply to eat more calories than you burn. Thus you should always strive to give more than sufficient amount of calories for your body. This amount is approximately 17 to 20 times your body weight and you should alter it accordingly based on your metabolism rate, activity level and goals. All calories are not created equal. That is why, you should only consume the right ones from the right type of food sources. These food sources are the High Quality Protein, the High Fiber and Low Glycemic Carbohydrates and the Healthy Unsaturated Fats. The consumption of food from these sources should be spread over 5 to 7 small meals daily. Increase your water intake. This tip does not come as a surprise as most of us are aware that water is essential to any living organism. In our case, water is more important because when you are dehydrated, your strength decreases and your performance will decline. This will eventually lead to a decrease in muscle contractions. Get a journal or a notebook and record every detail of your workout session. Yes, this sounds tedious however this technique is crucial to your muscle-building efforts. The underlying principle behind your weight gaining success is progression. And the only way that you can monitor that is via your logbook. Be prepared to train harder than before! Training harder in this context means that you put in your maximum effort for every set of repetitions you are working on. This also means that you have to stretch yourself until you cannot do a single more rep despite all the energy that you put in. This technique is called the concentric muscular failure. Do not over-train yourself. Your objective in the gym is to train hard by performing the minimum amount of work needed to yield an adaptive response from the body. It is imperative that you provide your body with sufficient amount of recovery time in between your workout sessions. Supplements are meant to aid your progress but by no means they can replace the amount of exercises and work you need to put in. Thus, don't place too much attention on what kind of supplements to waste your money on. There are only perhaps 5 basic supplements that you probably need and that is all. Focus on your workouts instead. Application and consistency is everything. You can read dozens of muscle magazines and books but theory is not enough. You have to apply and implement the knowledge on a continual and systematic basis. Your muscle building success is a big result of the many small steps. It's a cumulative effort and persistence is the key.
By: Hanson Habnor
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