10 Tips for building muscle

Winter is coming...
If you’re a bro like me then you are getting ready to add some size to your frame. 
Whether you are wanting to get stronger or bigger, in general, I have laid out my top 10 tips for building muscle leading up to the new year 

Tip #1: Food is your friend
When you’re looking to build muscle and get stronger you need to eat
Food is your fuel and if you’re hitting the gym like you’re supposed to 
You will need more of it to aid you in building and recovery
Tip #2: Structured Training 
 Strength and muscle building requires a structured training plan
You progress through consistency so having a training plan you can follow will allow you to improve through specific movements 
Tip #3: Avoid Injury 
Seeing progress as you go through your plan is so rewarding but nothing hurts more than having to stop because of an injury.
To avoid getting injured make sure to listen to your body and use correct form. 
Know the difference between being injured and being sore 
Sore is when your muscle feel fatigued or “slow” when activated 
Injured is when you feel a sharp or stabby pain in your joints 
Trust me there is a difference and you can tell 
Tip #4: Trust the Process

Getting stronger is a journey

A journey that is both rewarding and challenging

So no matter where you are starting from or when you’re not seeing what you want immediately trust and follow the plan because results take time 

Remember to celebrate each small step and realize along the way that you’re working towards a more badass version of yourself!

Tip #5: Lift HEAVY and OFTEN
There no doubt about it, to get strong, you gotta lift weights. 
When you’re looking to get stronger it’s ok to test your boundaries
That doesn’t mean every single session, it just means every so often 
Each training day, try to do a little more weight or add in a few reps 
Test yourself and see how much more you are able to do 

Tip #6: Boost your testosterone naturally: 
To men, testosterone is very important 
it plays a huge part in muscle building, fat loss, and many other health-related issues
Eat enough saturated and monounsaturated fats, keep your sugar intake low, and make sure you’re getting enough Vitamin D and Zinc.
A killer to your testosterone is stress 
Stress releases cortisol and its hormone impacts your body to store fat 
A natural way to lower your cortisol levels and relieve stress is to meditate 
Tip #7: Eat more food.
There's no way around it. 
You want to build muscle you’re going to have to eat 
But its not just eating more of your favorite shit foods or drinking shakes 
Focus on eating nutrient-dense foods 
Lean meats, carbs, lots of vegetables and healthy fats 
Focus on eating more on fats and carbs. 
They are packed with calories and will give your muscles what they need to grow 
 
Tip #8: Protein 
Protein is needed for building muscle, so make sure you are getting it in every meal 
You can get protein from any number of real food sources
My rule of thumb is eating anything that once had eyes, a heart, a mother and a soul…
These include...
Chicken
Fish
Beef
Other protein sources include...
Legumes (beans)
Eggs
Quinoa
Nuts
Milk
But if you do have trouble getting everything in this is where bars and shakes come into play 
Tip #9: sleep! 
When you building muscle, your body is working overtime
You’re pushing yourself in the gym, lifting more and breaking down your muscles in order for them to grow back stronger
This process burns extra calories
And your body It’s going to need time to recover. 
Sure spending extra time in the gym will help you build muscle but its whats you do outside of the gym that will impact your ability to grow
So sleep is very important when it comes to building muscle 
Tip #10: Start today!
Gaining muscle comes down to eating right, getting enough sleep and strength training. 
The most important step you can take today is to begin so start lifting today!
It can be as simple as doing some push-ups and squats 
You can figure it out as you go along but if you want a done for you game plan with a proven process 
Let me coach you and hold you accountable 

Contact me and Ill shoot you the details
 
Coach Christian