Top 3 Muscle Building Tactics

Top Three Muscle Building Tactics:

“Hey I really want to TONE up”

“I want to build muscle but not get bulky”

How man times have you said or heard these two statements? Well we hear it all the time, like all the ALL THE TIME! And to be honest there is a huge misconception behind fitness and muscle building, especially to the female population. Toning up and building muscle are the exact same thing. When a person gets toner or tighter they are putting on lean muscle tissue and losing body fat. This is the absolute best place to get your body too. Building muscle is your bodies armor for life. It will help in so many ways for your future as we age. For example, having more muscle tissue will strengthen your immune system, be able to recover from surgeries much faster, and of course more muscle means you are physically stronger to complete normal day to day tasks. In the rest of this article we will describe the Top 3 Muscle building tactics you can do daily to help your body get stronger and live a way better lifestyle for the future. 

# 1 PROTEIN!!!!

Daily protein intake is the single most important thing you can ingest and literally the ONLY thing on earth that directly builds muscle. Now when I say protein I mean COMPLETE protein sources. A complete Protein source is a protein that has ALL the necessary amino acids contained in it. For example: Chicken, red meat, fish, Whey protein, etc.. Next is how much protein should you be you be eating per day? For the normal intake to maintain muscle mass it is 0.7 grams per pound of body weight. If you are looking to increase muscle mass substantially you want to consume 1 to 1.5 grams per pound of body weight. 

#2 Weight Training!

Weight or Resistance workouts will be the absolute best to build lean muscle. The reason for this is that when you lift weights in a general sense without getting too in depth your muscle get tears in them where they need to be repaired. When this happens and you are ingesting sufficient enough protein daily your body will repair that muscle and be able to facilitate muscle growth to add more muscle tissue to your frame. Before you read this and say well I don’t want to be HUGE, well that is not really how it works. MANY try for years and years to attain that crazy bodybuilder look and it takes SO MUCH for you to attain that you don’t have to ever worry about being TOO BIG (not going to happen overnight). Now there are so many ways to weight train or resistance train, like infinite ways but you have to find what you like the most and what you are able to do consistently. By consistently I mean 3-5 days per week. Also on top of that you can do cardio of some sort to keep your cardiovascular system healthy and strong but cardio alone will not be enough to get your body into the shape most want. A combination of both weight training and cardio is the best for an over all training regimen. If you have more questions on this or would like a workout to get started with please email Alex at Info@Performance-Supp.com and in the title put “workout help”. 

#3 REST Yes we said REST!

There is a misconception over the past few years that the more you workout the better shape you will be in, well no. The more you workout the more your body needs to recover and the more rest you need to build that muscle. Sleep is a huge factor in building muscle. For those that don’t sleep 6-8hrs per day usually have a hard time gaining lean muscle tissue because the body doesn’t have sufficient time to go through its process to recover and rebuild. There are so many out there that don’t take days off from the gym and that will end up backfiring over time where the body will end up building up more cortisol (the precursor to fat) because to the stress it’s under over and over. A great workout to rest ratio is 2 days working out 1 day off and repeat. If you are the type of person who really enjoys working out and want to do what is called an active rest day like stretching or going on a longer walk that is totally fine just no intense or strenuous training on your days off. 

Here at Performance Supplements we Adam Fritsch and Alex Frekey have spent years working on ourselves and have worked with MANY clients to get them into the best shape in their lives. Not everyone is made the same and not everyone responds the same but with these 3 tactics they will be the foundation of a great health and fitness journey right out of the gate.

For more information or to chat with us please email Adam@Performance-Supp.com or Alex at Info@Performance-Supp.com.

Author:

Co-Owner at Performance-Supp.com

Alexander Frekey

Bachelors of Science in Biochemistry