Eric Kruczek - GROW Your Muscle: Maximum Muscle Growth In 2 Simple Steps. Three Golden Rules of Bodybuilding. Include Workout & Nutrition Tips

Table of Contents

Grow Your Muscle ;

Getting Bigger and Bigger In 2 Steps

In order to effectively build strong, aesthetic muscles, two key elements should be taken care of, which when used regularly will give the expected results. Your success depends on providing the right amount of energy in the form of food, as well as on well-chosen physical activity. You need to know that if you are skinny and want to gain muscle size you should eat above your daily calorie requirement and train regularly with 70/80% of the maximum weight so that your muscles get the right growth impulse. Determining your direction before you do your first training is very important. If you have excess fat, especially on your stomach, I recommend that you start by reducing it, then move on to muscle building. If you want to burn it, you should eat below your daily calorie requirement and exercise regularly, preferably 3 to 4 times a week, adding 1 to 3 cardio sessions per week (running, cycling, swimming). And hold on to it until you get down to a low body fat level

During the period of muscle building, a well and wisely defined surplus of calories will have a significant impact on muscle building and its definition.

Let's just say you are skinny guy, and because of your fast metabolism you have a problem gaining weight, so in your situation you will need to increase your calories by up to 10% more than a person who has no problem gaining weight. I would start with an excess of 20% more calories than your daily calorie requirement. In the next part, with the help of a simple formula, you will be able to calculate your need.

I recommend that you think long term, the best time to focus is another six months, during this time you can do wonders with your body and bring them to a real effect Woow... And it's best to divide this half-year into smaller stages of 8/12 weeks.

The important thing you may not have known - to build a kilogram of muscle (about 2 pounds), your body needs to assimilate about 7000 kcal. That's why it's so important to create a calorie surplus by eating more than your daily calorie intake Assuming that your daily calorie requirement is 2000 calories, by increasing it by 30% you create 600 calorie surplus, in a week, this gives us 4200 calories if your muscles absorb this excess calorie, at this rate you are able to increase your body weight by 0.75/1kg(2lbs) in a week. This is a very good result, of course you can increase your calories and gain faster, but I do not recommend that you gain more than a kilo (2lbs) per week. Muscles have limited growth potential, it doesn't work so that you will eat 7000 more calories in a few days and everything will turn into muscles. I know from experience that if the weight increases by more than 4 kg per month, the body also gains fat in a short period of time and this is rather worth avoiding. So be like a marathon runner, not a sprinter.

Reset Your Mind;

Especially important if you start with fat reduction!

Being on a diet, especially a weight-loss one, besides the physical strain, also causes a significant load on your mind. Sticking to certain limitations and restrictions for a longer period of time can affect its functioning more or less. The overloaded mind usually manifests itself in the form of fatigue during the day and tension and stress. Long-term stress and lack of energy often leads to a break in dietary assumptions and a return to old habits, I mean mainly the consumption of sweets, and the consumption of large quantities of food and highly processed products, often devoid of vitamins and minerals, which are the main factors leading to overweight.

In order not to fall into this trap, you need to reset your mind at least once a week, consciously allowing yourself to consume more calories than in the previous 6 days, when you maintained your calorie deficit. Excess can be 500 or even 700 calories, on this day you can even afford small sweet or salty pleasures, it is important not to exaggerate, moderation is necessary.Your mind will charge up after such a reward, and will be calmer for the next few days. Before you start your journey, set yourself one such day in which you will consciously reset your mind. With this special day in mind, it will be your kind of shield that you will remember when you feel the need to eat sweet snacks or greasy fast food, chips and similar products. When this moment of weakness happens, think of the day when you can afford it, and just put it away. A day or two is not a long time, so you can do it.

To better understand the need to reset your mind , I'll try to explain it to you from another side. Well, our mind always tries to escape from the lack of comfort/pain to pleasure, never the other way around, it is worth understanding and using it for your benefit. Mental overload is a kind of pain for us, our mind trying to help, tells us how in the simplest way you can now feel better for a while and feel pleasure, for the mind it is not important whether the pleasure will be destructive or building in the long run, that is why so often people who lose weight, quickly give up and return to their old habits. Contrary to appearances, the process of weight loss from the side of activities that have to be done regularly is very simple, everyone can deal with it. The hardest thing about it all is to control your mind, which very rarely tries to help you achieve a goal that is important, he likes his own comfort and would prefer you not to use too much energy. Your job is to compromise with him, give him what he wants, but on your terms, do not let him control you.

The use of the so-called "cheat days" or cheat meals will further speed up your metabolism, which through a calorie deficit slows down with each day, a one-time excess of calories, will increase its speed, and this will make the fat oxidation from the body faster.

How To Build Muscle Fast;

Muscles are a very important component of our body, they perform several important functions in our body, enable us to move and make precise movements, and are responsible for maintaining the right (upright) posture and maintaining internal organs in the right place. They are also a defence barrier for internal organs

There are 450 to 500 muscles in the human body. In men, they make up about 40% of the body weight, and in women about 40% of the body weight. 35%. They are connected to the bones with tendons. Through contraction and relaxation, the muscles set the skeletal system in motion.

There are two types of fibres in the muscles: slow and fast shrinking. This distinction has a great influence on the growth of muscle tissue, because both types of fibres require different stimulation.

Slow-shrinkable fibers (otherwise red or oxygen) are responsible for performing hard but slow muscle work. They are activated during long, intensive or moderate exercise such as long-distance running, cycling or swimming.

On the other hand, fast shrinking fibres (otherwise white) are responsible for performing fast, dynamic work - e.g. when sprinting, lifting weights, inflicting blows in combat sports. They are much less resistant to fatigue than slow shrink fibres.

Discussing the importance of training in the growth of the muscle, it is worth disproving the often repeated myth: muscles do not grow during exercise. In fact, during training, muscles are damaged. The nerve impulse caused by the contraction damages the proteins from which the muscle fibres are built. This process is further intensified by free radicals and catabolic hormones released during exercise, such as cortisol, adrenaline, glucagon.