How to build muscles and Body Shape

Practical advice on plans to build muscle and shape

muscle building plans

Contents

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The 5 Key Sport Nutrition Stages

Step by step guide to sports nutrition. click here

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Why protein is so important

When you take protein, what type and how much will make a difference to your results click here

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The importance of low GI foods

All carbohydrates convert to blood sugar-some fast. To find out why this matters click here

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The importance of your body shape

There are 3 main basic body shapes - select the right sport, training and diet plan for your natural shape results will be a lot easier. click here

How Quickly you Build Muscle

(and Shape)

Depends on 3 Main Items

How to build muscle (and shape) faster .....

How quickly you will build muscle and shape depends on 3 key items.

If you get these 3 items right you should be able to significantly increase the speed at which you build muscles and shape.

Get them wrong and you can train and train and progress will be slow at best.

The 3 key areas to focus on which will make a difference to your muscle and shape plan are:

The Training Plan You follow

What to eat before, during and after the Gym

What to eat at other times

Quick Tip

Success Story 2 :

Monika Sidor

To find out how Monika Gained weight and shape see below

1. What do you Eat & Drink ?

If you want to gain weight and muscles (shape) in the Gym then you need to follow a weight gain sports nutrition plan.

The one item you should never do (as for any other sport) is to start on an empty tank. Not only will you be draining your system of energy - you will also not get the best possible results.

However the key is to eat & drink (or use the right products) at exactly the right time.

For example before any activity do take in some easily absorbed carbohydrates - and similarly the best time to have protein is within 1 1/2 hour after training, as your muscles need high quality protein to rebuild.

More Details

2. The right training plan

We can't stress enough the importance of using the right training plan.

The right training plan will make the difference between success and failure.

You can eat exactly the right foods (as per above) but if you don't use the right training plan your results will be a lot slower.

Most training plans are aimed at helping people lose weight, not gain it.

And as a result you can easily follow the wrong plan for weeks or months and not notice any difference.

Similarly you need to follow a different plan if you are male or female.

2a. Your local gym

Your local fitness instructor might be able to provide advice (but do check what experience he has as most tend to specialise in weight loss).

Most gyms have the right type of equipment to build muscles and shape.

To get the best results from the equipment you need to get specific advice based on your own objectives - for example there is a major difference between wanting to build an "impressive" upper torso or wanting to avoid the "skinny legs" challenge.

2b. Downloadable Manuals

Alternatively there are a variety of downloadable manuals. They are very effective and will really speed up your results.

Try to avoid all the 'cheapo' guides you see on the net - they are really not worth getting.

It is very important to realise that you need to change and adapt your training plan as you grow and get bigger.

Below are the 2 plans we find work the best :

For Men

The Truth about Building Muscle

Written by Sean Nalewanyi it is one of best plans available. We have heard nothing but good reviews from people who have used it and it will provide you with a detailed easy to follow plan.

It is not the cheapest but by far the best More details

For Women

Body Shaping Secrets

Written by Vince DelMonte and Shannon Clark this is a real specialist plan especially aimed at 'skinny' women to help them get shape & curves in the gym. More Details

To show you what is possible we have shown 2 examples below

Success Story 1 : Kenny

...I Went From 90lbs to 250lbs..."

I hated being skinny and being called that, and I really wanted to put on some weight. I tried eating a ton but it didn't work and I tried a couple of other things and they didn't work either.

(Since I have an ectomorphic bodytype it's hard for me to gain weight)

Bodybuilding has done wonders for me; it has become like a hobby for me. Now I can't wait to step on the scale to see how much weight I gained over the weeks. I get compliments all the time from people about my weight gain.

...I was amazed as I looked back and saw that I went from 90lbs to 250lbs in squats in just 17 weeks, and I also saw that I went from 75lbs to 270lbs in deadlifts."

For details of the training plan he used : click here

Success Story 2 : Monika Sidor

From a skinny runaway into

the " World Of Fitness Modelling..."

"I have been following Vince's No-Nonsense Muscle Building Program for six months and have gained 10 pounds of muscle (I know this because my body fat percentage is… lower than when I started).

Did I mention I even entered the world of Fitness Modeling and did my first fitness model show. I placed 20th of 41 girls.

Not bad for an ex-skinny runway model!”

For details of the training plan she used : click here

More information

For details of the weight gain products mentioned - click here

For the most popular step by step plan - click here

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