Muscle Building Guide, Build Muscle

2. Muscle Building Guide: How to Build Muscle
and Lose Fat
Table of Contents
Building Muscle and Weight-Loss 3
Characteristics of a Good Muscle-Building Program 4
Progressive Overload 5
Compound Exercises 7
Full-Body Workout 9
The Importance of Proper Form 10
Rest and Recovery 12
Building Muscle Without Weights 13
Muscle-Building Diet 14
Muscle-Building Supplements and Protein Shakes 21
Tracking of Progress 25
Summary 26
2

3. Building Muscle and Weight-Loss
Is it possible to build muscle and lose weight at the same time? If
we compare muscle with a comparable volume of fat, we would
notice that muscle is heavier than fat. 1 Muscle is denser than fat.
For example, a 140-pound person, whose body composition is 35%
fat, will be several dress sizes bigger than a 140-pound person with
only 20% body fat.
Calorie-wise, however, increased muscle mass helps you lose weight
because the more muscle you have, the more calories you burn
during both routine activities and physical activity. 2 So, then,
depending on your body composition at the start of an exercise
program, you could either lose weight or gain weight when going
through muscle-building exercises. If you are on the slender-side,
strength-training exercises will increase your calorie requirement, and
without the proper diet, your body fat might not be a sufficient
source of energy. You can end up using muscle mass as an energy
source and thus, lose more muscle rather than build more muscle.
However, if your body composition has a bigger percentage of body
fat, you would, ideally, burn off this fat to supply the increased
calorie requirements of the additional muscle mass you’ve gained
through strength-training exercises. At the beginning of a strength-
1
http://www.onemorebite-weightloss.com/muscle-to-fat.html
2
http://www.livestrong.com/article/388838-why-am-i-gaining-weight-while-exercising/
3

4. training exercise program, the additional heavier muscle tissue may
cause the scale to go up. But as you progress in your exercise
program, you will be burning more fat and lose the pounds
associated with this fat. 3
This report targets people who want to improve the ratio of their
body fat to their lean muscle mass either through bodysculpting or
bodybuilding. Bodysculpting is the type of training for people who
aim to firm up and lose body fat. For women, the ideal is usually a
13-16% body fat range, and for men, between 8-10% of body fat.
Bodybuilding training, on the other hand, is for people who aim to
add more pounds of muscle mass while taking their body fat levels
down to a level of 8-10% or, in the case of bodybuilding contestants,
to just 3-4% body fat. 4
Characteristics of a Good Muscle-Building Program
An ideal muscle-building program has the following essential
components:5
1. Progressive overload
2. Predominantly uses compound exercises
3. Training of the entire body
3
ibid.
4
http://bodybuilding.about.com/od/weighttrainingprinciples/a/Training.htm
5
http://www.acaloriecounter.com/building-muscle.php#two
4

5. 4. Emphasizes proper form
5. Rest and recovery
6. Muscle-building diet
7. Tracking of Progress
Progressive Overload
The most important factor of a body-building program is progressive
overload. This concept centers on challenging the muscles of the
body to take progressively heavier loads and resistance. If you keep
on doing what your body is already capable of doing, your body
won’t have any reason to build more muscle. To increase your
muscle mass, you must increase the demands on your muscles by
lifting slightly heavier weights, or by lifting the same weight for
additional repetitions. Whenever you increase the demands on your
muscles, the body will signal the muscle building process to start
6
working.
We have two types of hormones in relation to muscle building:
Anabolic hormones build muscle, and catabolic hormones tear down
muscles. The most powerful anabolic hormone is testosterone,
followed by growth hormone and insulin.
6
http://www.intense-workout.com/muscle_building.html
5

6. Catabolic hormones such as cortisol direct your body to break down
muscle for fuel. In other words, your body eats your own muscle.
To avoid this, your strength training workouts should increase the
rate of release of your anabolic hormones relative to the release of
your catabolic hormones. You can do this by increasing the intensity
of your workout.7
For fast results, you must use weights that challenge your capability
and strength to the limit. For building muscle mass, you need to lift
a weight that is heavy enough so that you can only perform a low
amount of repetitions, that is, around 4-8 reps. Using heavy weights
with lower repetitions causes more stress on your muscles and that is
how they grow the fastest. 8
Some trainers advice their clients to continue reps until they reach
muscle failure. Muscle failure is the point wherein you are unable to
do another controlled repetition.9 This might, however, lead to
burnout, delayed recovery or injury. It would be wiser to stop about
1 or 2 reps short of failure.10
7
http://www.best-abs-exercises.com/how-to-lose-belly-fat.html
8
http://www.building-muscle-guide.com/muscle-building-workouts.html
9
http://www.livestrong.com/article/139276-the-best-muscle-building-workouts/#ixzz1SpFDb18N
10
http://www.acaloriecounter.com/building-muscle.php#two
6

7. Compound Exercises
To build muscle effectively, do more compound exercises and less
isolation exercises. Compound movements are multi-joint
movements that work several muscles or muscle groups at a time. A
good example of compound exercise is the barbell squat exercise
which engages many muscles in the lower body and core, including
the quadriceps, hamstrings, calves, glutes, the lower back and the
core.11
Isolation exercises isolate one muscle with a single-joint movement,
such as concentration curls or dumbbell triceps kickbacks. 12 These
exercises are used to correct a specific muscle weakness or
imbalance.
While isolation exercises do have a value especially after injury,
illness, or surgery, compound exercises have more benefits to the
healthy body-builder. Compound exercises burn more calories and
helps a person achieve a full-body workout at a much faster rate.
They also improve coordination, reaction time and balance which are
beneficial for real-world activities, and help reduce risk of injury
during sports.13
11
http://sportsmedicine.about.com/od/strengthtraining/a/compound_ex.htm
12
http://www.livestrong.com/article/139276-the-best-muscle-building-workouts/#ixzz1SpFDb18N
13
http://sportsmedicine.about.com/od/strengthtraining/a/compound_ex.htm
7

8. Here’s a sample schedule of muscle-building exercises:14
Monday:
 Squats
 Chest and Back
o Compound Exercises:
 Bench Presses
 Pull-ups
 Barbell Curls
o Isolation Exercises:
 Concentration Curls
 Dumbbell Triceps Kickbacks
Wednesday:
 Deadlifts
 Shoulders, Biceps, Triceps and Calves
Friday: (Repeat Monday’s workout)
 Squats
 Chest and Back
o Compound Exercises:
 Bench Presses
 Pull-ups
 Barbell Curls
14 14
http://www.livestrong.com/article/139276-the-best-muscle-building-workouts/#ixzz1SpFDb18N
8

9. o Isolation Exercises:
 Concentration Curls
 Dumbbell Triceps Kickbacks
You may also set-up your weight-training routine to simultaneously
target both muscle building and fat-burning by performing supersets.
With supersets, you do an exercise for one muscle group and then,
with little or no rest, perform an exercise for a smaller muscle group
in a different part of the body. For example, you might alternate
squats with dumbbell curls. Supersets have been shown to raise
one’s metabolic rate for hours after the actual exercise routine
leading to increased burning of fat.15
Full-Body Workout
One important consideration in a muscle-building program is to
ensure that you are training your entire body and not just specific
sections of your body which you consider as problematic. A full-body
workout means you train your entire upper body, consisting of your
chest, back, shoulders, biceps and triceps, as well as your entire
lower body, which is made up of your quadriceps, hamstrings and
calves.
15
http://www.thefactsaboutfitness.com/research/multiple.htm
9

10. Training your entire body will prevent muscle imbalances and the
many injuries and issues due to this type of problem. 16 You must see
to it that for every pushing exercise, you have a pulling exercise in
the same anatomical plane.17 For example, if you are performing
bench presses and other chest exercises, balance it off with barbell
18
row and other back exercises.
The Importance of Proper Form
While lifting heavy weights is necessary to maximize muscle growth,
the additional weight makes it more difficult to maintain proper
technique. If you do lift a weight, but with improper form, you would
not be working on the muscle you intended to develop. If you
neglect proper form, chances are you will end up getting injured.
Between lifting heavier weights with sloppy form, and lifting lighter
weights with the correct form, the latter is the more sensible choice.
How do you know if you are deviating from proper form during
weight training? The rule of thumb is that you have to move the
specific body part through its normal path of movement. Depending
on the exercise you are performing, there is a ‘normal’ way for your
bones and joints to go along. If you are unable to control your
movement because of the weight you are trying to lift, you will
16
http://www.acaloriecounter.com/building-muscle.php#three
17
http://www.livestrong.com/article/289561-full-body-workout-vs-split/
18
http://www.acaloriecounter.com/building-muscle.php#three
10

11. transfer undue stress on neighboring tendons and joints, which can
lead to injury.
You also have to consider the fact that very heavy weights and
improper technique might hinder you from going through the whole
range of motion for a particular muscle. A partial lift will only
activate a portion of a muscle group’s fibers instead of providing a
brief, high tension to every fiber in the muscle in every angle of the
movement. There are, of course, exemptions to using a full-range of
motion during weight lifting, as some muscles can get injured if they
are fully stretched while supporting a load.
Proper technique also involves the proper speed of motion when
lifting and lowering weights. Fast movements lead to acceleration,
which can double the weight of the load on your joints and tendons
up to a factor of 2 or more! (Think of the classic equation F=ma, if
acceleration goes up, so would the force of weight.) Here’s a
guideline regarding the speed of lifting and lowering weights:
 2-4 seconds for lifting
 1-2 seconds in full contraction
 4 seconds for lowering
Slowing down the lowering phase emphasizes the tension from
intramuscular friction.
11

12. Rest and Recovery
The ideal muscle-building program will never overlook the importance
of rest and recovery. There is a popular misconception that taking a
day off after heavy training is detrimental to muscle-building. Some
people mistakenly believe that working out longer, and harder, and
more frequently, would help them achieve their desired results faster.
During workout, what actually happens is that muscle tissues break
down and energy stores in the form of glycogen are depleted. The
body also loses fluids. The muscles would need 24 to 48 hours to
repair and rebuild. Insufficient rest and recovery would lead to
increased release of the catabolic hormone cortisol, and lead to
further tissue breakdown, instead of muscle-building. At the same
time, important muscle-building anabolic hormones such as
testosterone and growth hormone are greatly reduced when a person
19
is stressed and tired due to insufficient rest.
To speed up your recovery, give your body sufficient time to rest
after a hard workout. You may also try doing active recovery, that is,
perform some light and easy exercises that would improve the
circulation and help promote nutrient and waste product transport
throughout the body. Replace lost fluids by drinking adequate
amounts of water. Eating a proper diet rich in protein and complex
19
http://buildyourbodymuscle.com/Rest-and-Recovery.html
12

13. carbohydrate can serve to refuel your body. Lastly, you need to have
optimal sleep since it is while you are sleeping that your body
produces growth hormone which is largely responsible for tissue
growth and repair. 20
Building Muscle Without Weights
It is possible for you to build stronger, toned muscles without having
to go to the gym or use free weights. You can use your own body
weight as resistance. Any exercise that uses resistance to force your
muscles to work harder strengthens muscle tissue. However, if your
goal is to bulk-up, body-weight exercises would give you limited
results. Gaining more muscle mass can only be effectively achieved
by following the principles of progressive overload.
To improve strength without using weights, you can perform
calisthenics. Examples of this type of exercise include pull-ups,
crunches, deep knee bends, lunges, squats, jumping jacks, and push-
ups. You may also perform yoga, which uses body resistance to
build stronger, leaner muscles, and Pilates, which helps strengthen
core muscles in your abs, hips, and back.21
20
http://buildyourbodymuscle.com/Rest-and-Recovery.html
21
http://www.livestrong.com/article/331132-can-you-really-build-muscle-without-weights/
13

14. Muscle-Building Diet
A quality diet is essential to an effective muscle-building program.
Building quality muscle mass requires the right information and
knowledge on nutrition. The three main components of a good
muscle building diet are protein, carbohydrates and fats. You need
to ingest the correct balance of calories, protein, carbohydrates and
fat for your body type. Over supplementation of certain nutrients will
lead to imbalances in your nutrition plan and can be detrimental to
your muscle-building program and your health. It is always best to
have a well-balanced diet. 22
Protein is responsible for building, repairing, and maintaining muscle
tissue. Next to water, protein is the second most plentiful substance
in the body. Protein is also the body’s second resource for energy,
after carbohydrates. When it comes to muscle building, your body
requires an increased amount of protein to repair the muscle you
break down at the gym, 23 and to build and sustain muscle growth.
How much protein should we include in our diet for maximum
performance and muscle gain? The ideal diet should comprise of
20% to 30% protein. That translates to around 0.8 to 1.3 grams of
protein per pound of body weight. If you weigh 145 pounds, then
your protein intake should be anywhere from 116 to 189 grams of
protein per day.
22
http://www.building-muscle101.com/weight-lifting-diet.html
23
http://www.muscleandstrength.com/articles/planning-your-muscle-building-diet.html
14

15. High quality protein sources include:24
 chicken breast
 venison
 round steak
 scallops
 sirloin steak
 lean ham
 pork tenderloin
 low fat milk
 lean turkey
 low fat cottage cheese
 turkey breasts
 low fat cheddar cheese
 whey
 egg whites
Carbohydrates are a very important source of fuel for the muscles,
as well as the leading source of energy for the body. Carbohydrates
are broken down into glucose during digestion of food. Glucose is
stored in the form of glycogen in your liver and muscles and are used
up during your workouts, aside from other bodily functions.
24
http://www.building-muscle101.com/weight-lifting-diet.html
15

16. During an intense weight lifting session, you can easily deplete your
glycogen reserves, leading to fatigue and drastic drop in strength and
endurance. It is important to take enough carbohydrates in each of
your meals everyday to ensure that the amount of glycogen in your
muscles is constantly being replenished.
Your diet should include 55% to 65% carbohydrates. If you don’t
get enough carbohydrates, your body will turn to protein as a fuel
source, even resorting to breaking down of muscle tissues to provide
adequate energy sources for the body. This, of course, would be
contrary to the goals of people aiming to build more muscle mass.
Keep in mind that protein is only a secondary energy source for the
body. So as not to deviate protein from its primary role in muscle
building, you should always see to it that the body has enough of its
25
primary source of fuel, which are the carbohydrates.
Quality carbohydrates include:
 whole wheat breads
 oatmeal
 whole wheat bagels
 cream of wheat
 English muffin
25
http://www.building-muscle101.com/weight-lifting-diet.html
16

17.  mushrooms
 whole wheat pitas
 cucumber
 rye bread
 granola
 baked potatoes
 whole grain cereals
 sweet potatoes
 spinach
 rice
 zucchini
Fats play numerous vital roles in the body. They provide the body
with fuel and insulation, as well as building blocks for the cell
membranes. Fats are also essential for the absorption of fat-soluble
vitamins A, E, D and K.
The healthy fats you need to ingest are those coming from natural
sources such as polyunsaturated and monounsaturated fats. The
ideal fat intake is about 15% to 25% of your diet. 26 You must, of
course, avoid unnatural occurring fats such as trans fats which have
been correlated with heart disease and other chronic health
problems.27
26
http://www.building-muscle101.com/weight-lifting-diet.html
27
http://en.wikipedia.org/wiki/Trans_fat#Health_risks
17

18. Quality sources of fat include:28
 fatty cold-water fish
 nuts and seeds
 olive oil, canola oil, peanut oil, vegetable oil
 avocados
In summary, a quality muscle building diet will consist of 20% to
30% protein, 55% to 65% carbohydrates, and 15% to 25% fat. For
example:
25% protein
55% carbohydrates
20% fat
To find out your base daily caloric intake, use the following tables
and formula: 29
For men:
1 x (body weight in kg*) x 24 x (body fat level multiplier) x (daily
activity coefficient) = base daily caloric intake to maintain your body
weight
28
http://www.mayoclinic.com/health/fat/NU00262/NSECTIONGROUP=2
29
http://www.building-muscle101.com/weight-lifting-diet.html
18

19. For women:
0.9 x (body weight in kg*) x 24 x (body fat level multiplier) x (daily
activity coefficient) = base daily caloric intake to maintain your body
weight
*1 kg = 2.2 lbs
Data for determining your body fat level multiplier and daily activity
coefficient:
Body Fat Level
Body Fat Level in Men Body Fat Level Multiplier
10 – 14% 1.00
14 – 20% 0.95
20 – 28% 0.90
Over 28% 0.85
Body Fat Level in Body Fat Level Multiplier
Women
14 – 18% 1.00
18 – 28% 0.95
28 – 38% 0.90
Over 38% 0.85
19

20. Daily Activity
Daily Activity Range Daily Activity Daily Activity
Percentage Coefficient
Inactive:
Sitting, talking, light walking 130% 1.30
Average Active:
Light work, walking 155% 1.55
Moderate, light jogging, swimming, 166% 1.66
beginner muscle-building
Average Athlete:
Heavy, hockey, football, advanced 180% 1.80
muscle-building
Very heavy, 2 or more hours of intense 200% 2.00
weight training daily
For example:
If you are a man weighing 145 pounds, with a body fat percentage of
10%, and has average athletic activity, the calculation for your base
daily caloric intake would be:
145 lbs
1x( /2.2lbs/kg) x 24 x (1.00 body fat level multiplier) x (1.80 daily activity
coefficient) = 2,845 calories per day
The ideal healthy ranges of body fat are 18 to 25 percent for women,
and 15 to 20 percent for men. To determine your body fat level, the
easiest way is to use the Accu-Measure Body Fat Caliper.30
If you need help in estimating your calorie intake, you might like to
try the interactive menu planner in the Department of Agriculture’s
Website. This tool automatically inputs the calorie equivalence of
30
http://www.building-muscle101.com/weight-lifting-diet.html
20

21. your food choices, and provides you with an idea of how balanced
your diet is.
Muscle-Building Supplements and Protein Shakes
There are instances when the availability of nutrients from your diet
is not enough to support the kind of muscle building gains you are
aiming for. To help you achieve your goals, you may try taking the
following muscle-building supplements:31
 Creatine. Explosive activity such as weightlifting may be
supported by Creatine, a substance that is naturally produced
in the body. Creatine supplements can help you perform more
repetitions and lift heavier weights to build more muscle. It
aids in muscle repair and recovery, so you can take less time
off in between sessions and experience less muscle soreness.
Creatine works best if taken in cycles, that is, four weeks on
and two weeks off. You should take care, though, not to
exceed manufacturers’ recommended doses as high doses may
32
damage your kidneys and liver.
 L-Glutamine. This amino acid found in muscle tissue promotes
quicker recovery, enabling you to train more often and achieve
your goals faster. L-glutamine and creatine should not be
taken at the same time. For best results, L-glutamine should
31
http://www.livestrong.com/article/408537-the-best-muscle-building-supplements/
32
http://www.mayoclinic.com/health/performance-enhancing-drugs/HQ01105/NSECTIONGROUP=2
21

22. be taken before your workout, while Creatine may be taken
after your workout.
 Arginine. This amino acid is a precursor for the synthesis of
nitric oxide, which boosts blood flow to muscles by dilating
blood vessels. Increased blood flow enhances the delivery of
nutrients such as proteins and hormones to the muscles.
 Carbohydrate supplements. Quick-digesting carbohydrates are
ideal for replenishing muscle glycogen after training. Glycogen
is the body’s stored form of carbohydrates that supply energy
during exercise. Quickly restoring muscle glycogen is vital
because it halts muscle breakdown and enables muscle growth
to start.33 Vitargo, a water-soluble carbohydrate powder, is
made up of high molecular weight carbohydrates which allow it
to be absorbed by the body twice as fast as lower molecular
weight carbs such as maltodextrin, sucrose and dextrose. 34
 Sports drinks. During your training session, it is sometimes
necessary to replace lost protein and carbohydrates so as to
keep you going. If you tire quickly, your workout can suffer. A
good sports drink with carbohydrates and protein may provide
you with the needed fuel and help start the recovery process.35
 Protein supplements. Egg is a good anytime protein, while soy
is a suitable vegetarian alternative. However, the best type of
protein supplement is whey protein. They are ideally taken right
33
http://www.livestrong.com/article/165576-best-muscle-building-supplements/
34
http://www.myprotein.com/uk/products/vitargo_pure
35
http://www.livestrong.com/article/408537-the-best-muscle-building-supplements/
22

23. after a workout to quickly replenish the muscles.36 Compared
to protein in whole foods, the protein in whey protein shakes
are already broken down. Thus, they are digested and
absorbed into the muscles more quickly, giving the muscles the
necessary nutrients right at the time when they are needed the
most.37
If you have grown tired of drinking plain whey protein powder
with water, here are some delicious alternative protein shake
recipes you can try: 38
 Hot Cocoa
When to take: bedtime
>> 1 cup fat-free milk
>> 1 scoop chocolate whey protein
>> 1 packet Swiss Miss Diet Milk Chocolate hot cocoa
>> 1⁄2 cup low-fat cottage cheese
Heat milk until hot (but not boiling) and pour in blender. Add protein, cocoa and
cottage cheese; blend until mostly smooth.
Nutrition Facts: 275 calories, 44 g protein, 20 g carbs, 1 g fat, 0 g fiber
36
http://www.muscleproteinshakes.com/
37
http://www.livestrong.com/article/249527-do-protein-shakes-help-build-muscle/
38
http://www.muscleandfitness.com/nutrition/supplements/7-muscle-building-shakes
23

24.  Root Beer Float
When to take: post-workout
>> 1 scoop vanilla whey protein
>> 1 scoop vanilla casein protein
>> 1⁄2 cup fat-free vanilla yogurt
>> 11⁄2 cups root beer
In a separate bowl, slowly mix the protein powders into the yogurt, adding a little
at a time and stirring well to avoid clumping. Pour root beer into a large glass and
carefully add yogurt mixture. Do not stir.
Tip: The root beer's carbonation makes this an extremely frothy shake to prepare,
even though there's no actual shaking. Make sure to use a much larger glass than
normal.
Nutrition Facts: 443 calories, 48 g protein, 61 g carbs, 1 g fat, 1 g fiber
 Peach Cobbler
When to take: morning or pre-workout
>> 1 cup water
>> 1 scoop vanilla whey protein
>> 1⁄2 can sliced peaches in juice, drained
>> 1 packet Quaker Lower Sugar Maple & Brown Sugar Instant Oatmeal
Combine all ingredients; blend.
Tip: Use either a blender or an immersion blender.
Nutrition Facts: 305 calories, 24 g protein, 49 g carbs, 2 g fat, 3 g fiber
24

25.  Orange Creamsicle
When to take: morning or pre-workout
>> 1 cup orange juice
>> 1 scoop vanilla whey protein
>> 1⁄2 cup fat-free vanilla yogurt
Combine all ingredients; blend.
Nutrition Facts: 280 calories, 27 g protein, 43 g carbs, 1 g fat, 2 g fiber
 Mocha
When to take: morning or pre-workout
>> 1 cup hot coffee
>> 1 scoop chocolate whey protein
>> 2 Tbsp. honey
Combine all ingredients; mix.
Nutrition Facts: 215 calories, 20 g protein, 36 g carbs, 0 g fat, 0 g fiber
Tracking of Progress
The last component of an effective muscle-building program is for
you to keep track of your progress. 39 Have a workout log wherein
you can record the types of exercises you have performed for each
training session, the weights used for each set, and the number of
repetitions done for each set. This will help you monitor whether you
are abiding by the principles of progressive overload, or not. It will
make a world of difference in your weight training progress.
39
http://www.acaloriecounter.com/building-muscle.php
25

26. Likewise, keep a log of your measurements. Weigh yourself on a
specific day every week, preferably, right after you wake up, before
you have eaten breakfast. You do expect to gain weight if you are
adding more muscle mass. However, if you start out with a higher
percentage of body fat, then, you can expect to lose the weight
associated with the amount of fat you lose.
You may also measure your waist, chest, arms, thighs, calves and
any other body part of interest to you. Take measurements at least
once a month, or as frequently as once a week. This will help to
keep you motivated as you observe the improvements you gain from
your hard work.
Take pictures of yourself at least once a month. The pictures will
remind you of where you started and how far you have progressed.
Summary
Building muscle mass and losing weight from excess body fat are
very achievable goals. Just follow a sensible muscle-building
program, and be mindful of your dietary requirements. Soon, you’d
be having the strength and the muscles you’ve always wanted for
yourself! If you want additional help on building muscle and getting
that shredded look, you need to discover the mistakes most people
26

27. make when they want to pack on muscle. Check out the Muscle
Maximizer program to discover what’s preventing you from getting
the body you’ve always wanted.
If you want help on getting those rock hard abs, check out this
trailblazing abs program.
27