The Essential Guide to Building Muscle(1), fitness, odżywianie - inne, ebooki - ang, pl, sport
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//-->The Essential Guide to Building Muscle1www.ebook3000.comThe Essential Guide to Building MuscleDISCLAIMERThe material contained within this book is provided for educational andinformational purposes only and is not intended as medical advice. It shouldnot be used to diagnose or treat any illness, metabolic disorder, disease orhealth problem.As with all programmes, techniques and materials related to health, exerciseand diet, you must first consult your doctor or health care provider beforeimplementing changes into your lifestyle. If you chose not to obtain a doctor’sapproval prior to beginning this or any diet and exercise plan, you do so atyour own risk.The information offered within this book is intended for adults, aged 18 andover, who are in good health. Even if you have no known health problems, itis advisable to consult your doctor before beginning an exercise and nutritionprogramme.Sporting Excellence Ltd makes no representation or warranties of any kindwith regard to the completeness, accuracy or safety of the contents of thisbook. Sporting Excellence Ltd accept no liability of any kind for losses ordamages caused or alleged to be caused directly, or indirectly, from using theinformation contained herein.Published by Sporting Excellence Ltd13 Scarisbrick New RoadSouthportMerseysidePR8 6PUEngland.Copyright © Phil Davies and Sporting Excellence Ltd. All rights reserved.Neither this book, nor any parts within it may be sold or reproduced in anyform without prior permission.Layout and typesetting by Neil G. TarvinCover design by Ovi DagarInterior images courtesy of istockphoto.comEditing by Phil Davies BSc., CSCS, CPT2www.ebook3000.comThe Essential Guide to Building MuscleTABLE OF CONTENTSINTRODUCTIONParalysis By AnalysisWhat’s With All The Numbers In [Brackets]?3 Steps To SuccessSTEP 1 – WHAT’S YOUR GOAL?Be SMARTReasonsSTEP 2 – CREATE YOUR MUSCLE BUILDING EATING PLANThe First Rule of Weight LossYour Metabolic RateHow To Gain WeightThe Balance of Good HealthGaining Muscle & Losing FatHow Many CaloriesMeasuring Progress & Making Adjustments6 Simple Rules for An Effective Nutrition PlanSample Meal PlansSupplementsSTEP 3 – CREATE YOUR MUSCLE BUILDING EXERCISE PLANResistance TrainingResistance Training GuidelinesSummary of GuidelinesSample PlansRecovery WeeksCardiovascular ExerciseAerobic Vs Interval TrainingCardiovascular Training GuidelinesSUMMARYREFERENCES FOR STEP 2REFERENCES FOR STEP 3445677910101011131415161630313636374243464747485152603www.ebook3000.comThe Essential Guide to Building MuscleINTRODUCTIONThis guide is designed to help you build muscle mass. Maybe you simplywant to gain overall weight or perhaps you want to improve your physique bydeveloping more muscle while keeping body fat levels to a minimum. Eitherway this guide will show you how.It’s designed with the 80-20 principle in mind – the scientifically proventechniques and strategies that will make 80% or more of the difference.Fitness and nutrition is often overly complicated and while it’s important toestablish a few “rules”, too many can put the brakes on your progress beforeyou even start.Paralysis By AnalysisWhen it comes to building muscle, you’ll find no shortage of advice andfervent opinion. Whether it’s in the paper pages of health & fitness magazinesor the digital pages of the World Wide Web, diet and trainingrecommendations aren’t hard to come by.Of courselackof information isn’t theproblem. The problem is too muchinformation and no way to verify what isfact and what is fiction. Here is just asmall selection of claims you may havecome across previously (we’ll examinethroughout this guide which ones, if any,have some truth to them):•••••••You must eat a lot of protein to gain significant amounts of muscleLifting moderately heavy weights (sets of 8-12 repetitions) is the bestway to induce muscular hypertrophyYou must eat every 2-3 hours to prevent your body from feeding onexisting muscle, curbing your ability to build new muscleIt’s possible to increase your testosterone levels naturally, without theuse of anabolic steroidsIt is essential you take a post-workout supplement or meal within 20-30minutes of your weight training sessionCreatine is the only supplement guaranteed to enhance muscle growthThe human body can only digest a small amount of protein in onesitting so must eat a small amount of protein with every meal4www.ebook3000.comThe Essential Guide to Building Muscle••Cardiovascular exercise hinders your ability to gain new muscle massand breaks down existing muscleBy eating a really “clean” diet you can gain muscle and lose fat at thesame timeIf you do finally manage to rationalize all the conflicting advice and marketinghype and find a suitable diet and training programme, it won’t be long beforesomebody offers up a very convincing argument as to why you are doing it allwrong!Nothing will kill your success like a lack of consistency, and nothing will killyour consistency like confusion and doubtover what you are doing.Fortunately, there is a way to selectively siftthrough the vast quantities of anecdotalstories, subjective opinion and persuasiveadvertising and arrive at what you can feelconfident, are the facts.The solution is to use reliable scientific research…Science certainly doesn’t have all the answers. But when it comes tonutrition, exercise and building muscle, there are some tried and testedprinciples (most of which have remained steadfast for many years) that willenable you to achieve and maintain the physique you desire.What’s With All The Number in [Brackets]?You’ll notice that there a quite a few references throughout this guide depictedby a number in square brackets like this [0].One of the big criticisms of a lot of health & fitness literature is that it oftenmakes controversial, broad sweeping claims without backing those claims up.There is no way for the reader to know whether it’s just the author’s opinionand how well educated that opinion is.You can have confidence that the recommendations in this guide are not justthe opinion of one individual. They are based on sound science and they willgive you the greatest returns for your efforts!5www.ebook3000.com
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