Hello and welcome to Muscle Plus ! If you want to build muscle and lose body fat, you’re in the right place.
My aim with this blog is to help you build muscle and sculpt a body your proud of – whether that be through training tips, workout plans, supplement reviews, exclusive discounts or fitness motivation. I do that by sharing the knowledge that I have picked up on my fitness journey.
Let’s get started !
The important part…
Whether you want to build muscle or lose body fat, there are two important changes you need to make to your lifestyle to achieve this.
The first change is your diet. What you eat and the amount you eat effects your ability to build muscle and store fat. If you are not eating the right amount of calories and protein you are not going to put on serious muscle. Alternatively if you are consuming the wrong type of foods then you are going to struggle losing body fat.
The second change is your workout – you need to be working out to achieve body muscle growth and fat loss. If you are looking to build muscle then you should focus around lifting weights and getting stronger. If you are looking to lose body fat you should still incorporate weights but should be focused on cardio routines such as HIIT.
To begin, start with identifying your body type to see where you are starting from and how your body is likely to respond to a new training routine.
Diet & Supplements
The correct diet and supplement are essential for seeing good results. Your body will already get a lot of what it needs from your diet. If you really want to encourage your body to make progress then you are going to need to start taking some supplements. You will be able to benefit from faster recovery times, increased muscle growth and better workouts.
As well as using supplements, it is also essential to keep the other aspects of your diet in mind. a post workout meal is great to help your body recover and repair.
Whey protein is an essential supplement for anyone looking to build muscle or lose body fat. After a workout your muscles have been broken down and need to repair bigger and stronger. During the first 20 minutes after a workout your muscles are like sponges absorbing nutrients. protein is what your muscles need to repair and grow back bigger. Whey Protein is a fast release protein that is instantly digested by the body, allowing your muscles to get protein instantly after your workout.
Check out our post containing 10 of the best whey protein supplements.
Creatine is one of the most researched sports supplements in the world and is naturally occurring in our body. Creatine increases out ability to produce energy rapidly, which is what we need when lifting heavy weights in the gym. Creatine allows us to squeeze those last few reps out which in turn are going to help us build muscle and get stronger. Take a look at this creatine from The Protein Works.
Branched chain amino acids are commonly used by body builders and allow you to see increased results when used during your workouts.BCAA’s are amino acids that help to stimulate protein synthesis & muscle-building in the body. They help drive nutrients to the muscle and can be used as an energy source for exercise. Drinking them through a weight training session will help keep your muscles topped up with that nutrients that they may lose during a workout. Take a look at this BCAA Powder from MyProtein.
Once you have got the right supplements its time for the fun part. Your workouts should be specifically focused towards your goal.
If you are looking to build muscle then you need to focus around weight training. Increasing the amount that you are lifting will allow you to get bigger and stronger. Ideally you should be aiming for approximately three sets on each excercise, performing 6-8 reps per set This is a good amount for building muscle without over working your muscles. Big compound exercises such as deadlifts are key for encouraging muscle growth and improve your overall strength. Take a look at these posts on building muscle.
If you are aiming to lose body fat then your workout should be focused around cardio activities but should still include some weights exercises. The reason for this is that lifting weights breaks down your muscles so they need to be repaired for hours later. During this time you are burning substantially more calories compared to normal. Furthermore bigger muscles require more calories for maintenance. People with bigger muscles consume more.
Staying motivated is the most important factor when it comes to achieving your goals. Building muscle and losing body fat will not happen overnight. In fact they will take months of hard with, with you seeing little progress day by day. But overtime all that small progress adds up and you can see some great results.
If you really want to see the results you dream of then you have to keep yourself motivated. If you are struggling to keep your diet motivated then try allowing yourself a cheat meal. If you are struggling to keep motivated to workout then try working out with a training parter – you may find you both push yourselves further.
Hopefully this is an introduction and a good start to what this website is about. Before you go ahead with your own fitness goals why not take a minute to follow us on Twitter. That way you can see all our latest posts and also exclusive disounts.