Author: Jonathan Wong, Singapore Personal Trainer And Fitness Expert
Gaining Muscle Fast - A True Story
Everybody and their brother wants to be more muscular. Heck I do too! But there is a level of patience that is necessary. For highly motivated trainees, patience can be the most important item to instill.
Here
is one of my clients Yueh Wai, he is similar to me. I.E. a former fat boy!
104kg. Hourly ate everything in sight.
Yes he started training, yes he started eating better. In fact he did really well even before he joined the gym.
After working hard and attending our fat loss seminar, he
went down to
about 80kg. It is really an awesome accomplishment. And anybody would be proud
of that (rightly so)!
Here is what he looked like after losing quite a bit of fat. Down to 80kg with much better health and body fat levels.
But of course we are not satisfied. Like I always say:
"you don't need us if you just want to be average"
We are going for Outstanding so now we need to build some muscle!
You can't put on muscle well when you are fat, a lot of the food you eat will actually be stored as more fat!
When you are lean, food tends to become muscle, when you are fat, food tends to become fat.
Gaining muscle means lean first! Which is exactly what Yueh Wai needed to do. (like the picture above).
Now
it's muscle building time. The training program is low volume. A typical week
includes dead lifts, squats, some single leg work and balanced upper body
training. Along with big eating (no refined food but massive amounts of healthy
stuff including lots of protein and natural carbs like grainy bread and brown
rice).
In only 2 months he has gained 10kg and only 1mm more on his belly fat measurement (we track this to make sure he's putting on muscle not fat).
While this story is by no means over...it is very positive at the moment. He is now 90kg and looking powerful!
We are going to maintain this weight for 2 months and try to get a little stronger. After that it's more careful nutrition to strip some of that fat... and we are going to have one jacked up dude!
The lessons to learn about gaining muscle:
- Get lean before you get big
- Be patient, muscle building takes time (compared to fat loss which can be much faster)
- Simple, low volume training works best in most cases
- Track your progress and adjust nutrition accordingly
Written For www.CoachJon.com Singapore Personal Trainer & Fitness Expert
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