Dave Summers - Paleo Muscle Building

Muscle Building Quick Start Guide

Table of Contents

Introduction

Chapter 1 - Counting Protein

Chapter 2 - Eating for Muscle

Chapter 3 - Finding Your Perfect Workout

Chapter 4 - The Mental Game of Muscle Building

Introduction

Congratulations, you are about to do something healthy for your body, mind and spirit. Your muscle building journey is about much more than your workout routine, it is about making a real connection with yourself and learning how to listen to your body in a new way. Right now, you may be filled with a lot of different emotions. You may be excited to start your journey, you may be a bit scared about what challenges might lie ahead, and you may even be a bit happy at the thought of everything that you will accomplish.

As exciting as all of this is, you should have a plan for your muscle building journey. You will want to go into this with an understanding of what you would like to get out of this experience and where you hope it will take you. You also want to have a clear understanding of where you are now and how you should begin.

The journey to health is going to be different for everyone. What works for others may not work for you, and that is okay. You are unique, you aren't meant to fit into a box, and that is a good thing.

In this report, we are going to take a hard look at the different ways that you can start building muscle now. We will talk about everything from paleo muscle building foods to tracking your protein to finding the right workouts for you. You will also have everything you need to make informed decisions about things like joining a gym, finding a trainer, and which telephone apps will help you stay on track.

But your first step is going to be to set your goal. Take some time to think about what you want from your muscle building experience. For example, is one of your goals to enter bodybuilding competitions? Do you want to sculpt lean abs? Would you like to feel an overall sense of health? What do you want your goal weight to be?

There is no judgment here, your goals are your own and you can achieve them, if you take the time to figure out what those goals are. As we will discuss, your goals may shift as you go through this journey, and that is okay. As you begin to see the changes in your body, you will start to see what you like and what you don't like about muscle building. This is the time that you will examine what is working and what isn't and adjust your goals according to what is working for you.

More than anything now is the time for you to be proud of yourself. You are starting on a new journey, and if you stick with this journey it has the potential to change your health and your life. It might seem a bit scary and overwhelming right now, but that will pass. The most important thing is that you are doing it, you are pushing through your fears and choosing learning how to build the healthy muscle that you have dreamed of. When you combine your paleo diet with your muscle building efforts you will be unstoppable.

To Your Success!

Chapter 1 - Counting Protein

Even if we don't know why protein is important, we all know that it is important. Foods with protein are the best food choices, almost every diet out there relies on high protein foods, protein shakes are a billion-dollar industry, and if you find yourself in a pinch a protein pill can easily help you to stay on track with your protein goals. There is no way around it, protein matters. But the question is why does it matter? What makes protein so special that people will plan all their meals around a certain protein goal?

As it turns out, protein has a lot of amazing benefits, and those benefits aren't just for muscle builders, even people who don't workout can will enjoy all the benefits that protein has to offer.

Protein Helps You Feel Full

One of the best benefits of protein is that it keeps you feeling full. Have you ever had the frustration of being hungry when there was nothing you could do about it? For many people this hits after breakfast and just before lunch and there is nothing they can do about it. Whether they are at the office, stuck in class, or sitting in traffic they are forced to ride out their midday hunger pains.

Thankfully, there is a cure for the midday hunger, and it is protein. A good dose of protein at breakfast will keep you feeling fuller for a longer period of time. If you are already eating protein at breakfast and you still feel hungry shortly after it may be because you are simply not getting enough protein. We all have specific protein needs and if you are not meeting your individual protein goals you won't see the full benefits of protein.

Protein Helps Your Muscle Recovery

Whether you are hitting the gym as a casual athlete or you are a hardcore muscle builder, making sure that your muscles can recover from your workouts is crucial to your success. In fact, if your muscles aren't able to recover before you push them again, you are at risk for muscle fatigue, overtraining and even injury, all of which will set you back in your training goals.

Protein is your best friend when it comes to muscle recovery. Believe it or not, your muscle tissue already contains a lot of protein. When you are working those muscles, it is you goal to replenish that protein as quickly as possible. This is because your workouts are hard, and they can cause microscopic tears in the fibers of your muscle. When these tears heal, they create a bigger muscle. The best way to help this healing process is to make sure you have enough protein.

Dangers of Not Having Enough Protein

When you don't have enough protein in your body, it can wreak havoc on your body. In fact, many of the symptoms of low protein are disguised to look like natural problems, including:

*Inability to concentrate

*Mood swings

*Unable to build muscle

*Dramatic changes in blood sugar

*Wounds that heal slowly

*Unable to lose weight

*Decreased immune system/getting sick a lot

These are just some of the things that can happen to your system if you don't have enough protein. While some of these things are more of a frustration, others can lead to more dangerous things. For example, dramatic changes in blood sugar can lead to diabetes, which can lead to a variety of health problems on its own.

If you are experiencing any of the above, use an online app like My Fitness Pal to see how much protein you are getting every day, and adjust as needed. If you are still having issues after a few weeks of hitting. your protein goals, it may be time to see your doctor.

How Much Protein Should You Be Getting?

Because all our bodies are different, we all have different protein needs. And when you add muscle building to the mix, your protein needs become even greater. Protein is important, but you already know that. The question is how to make sure you are getting enough of it.

There are two things you want to take into consideration when you are trying to determine your protein goals, your current weight and your current activity levels. If either of these things changes, then your protein needs may also change.