Categorized | Building Muscle

How to Build Muscle, Lose Fat, and Get Into Shape Fast

Beginner’s Luck

When it comes to building muscle and losing fat, beginners have it easy. The reason is they’re so unfit, anything will get them results. It’s the newbie effect. The newbie effect: beginners regain their normal condition quickly. Typically, men will gain 5-15 lbs of muscle while shedding 5-15 lbs of fat in just two months, while women will gain 2-5 lbs of muscle while losing 5-15 lbs of fat over the same timeframe.

This happens regardless of the training program they follow: they’re just regaining their normal condition. That’s why the thousands of training programs out there all work for at least two months. That’s also why most people hit a wall after two months of training: most programs are poorly designed and are ineffective past the newbie effect.

If you’ve been training for more than two months and you’ve had results at first but they’ve slowed down or stopped, this book is for you. In the following pages I’ll reveal the three single most important things you can do to build muscle, lose fat, and feel & look good. They’re time-tested, and stem from my seven years of experience and research in weight training.

Eat more calories than you spend

If your goal is to gain muscle, you’ve got to realize one thing: you want to gain weight. To gain weight, you need to eat more calories than you spend. Building a pound of muscle requires enormous amounts of calories. Where will you get those calories from? From food.

Picture this: you want to build a house. What will you need? Bricks, mortar, wood, and a whole lot of other materials. The bigger the house, the more materials, right? It’s the same for your body, except his material is food.

Simply put, the more you eat, the faster you build muscle. There’s only one problem: you’ve got to find the sweet spot where you eat enough to fuel muscle growth, but not so much that you’re also putting on fat. For example, say Bob’s weight (180 lbs) is stable at 2,000 calories per day (three big meals plus a snack). Bob wants to look good naked, so he starts training. After two months, he’s gained 10 lbs of muscle and lost 10 lbs of fat: he still weights 180 lbs, but he looks reasonably better. He trains another month and gets no results: still 180 lbs, not any more muscular.

Bob finds good advice and begins to eat a little more every day: he’s now at 2,200 calories, and his weight goes up again. He’s not gaining much fat and is happy with it. The next month, Bob decides it’s not enough: he wants to gain muscle faster. He starts eating more and is now at 2,400 calories per day. After two weeks, he notices he doesn’t gain muscle any faster and that he’s slowly putting on fat. That’s not what he wants, and he reverts to the 2,200 calories a day diet. Bob’s sweet spot is at 2,200 calories per day. He wasn’t growing at 2,000, and was putting on too much fat at 2,400.

The morale of this story: you need to find your own sweet spot.

Some Things To Try:

1. Weight yourself every other day for a month on body fat percentage scale (which gives you your weight and your fat percentage).

2. Are you gaining weight? If yes, is your body fat percentage increasing? If it is, eat a little less. If it’s not, congratulations! You’ve found your sweet spot.

If you’re not gaining weight, eat one more small meal per day. This should be a pre- or post-workout meal the days you train. Keep tracking your weight. Is it increasing? If it is, congratulations! You’ve found your sweet spot. If it’s not, add more daily meals until you start gaining weight and muscle. Got the idea?

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