Are you unhappy of how you look when you look into the mirror? Is progress slower than you would like with all the workouts you do in the qym? Are you ready to learn five simple steps that will teach you how to build muscle safely and effectively?

There is a chance that one of these four steps will help in your solution of gaining a muscular and lean physique.

Get ready to learn how to build muscle in four simple steps, in less time, without any drugs and without bogus supplements.

Step #1

Lift weights at least three to four times per week. You need to stimulate your muscles with resistance (stress) which results in your muscles growing bigger to avoid the stress from occurring again. Once you go home, let the muscle heal through nutrition and rest, it will grow bigger and you will repeat this process again. Ideally, you should hit your muscles only once every 72 hours so you could perform 2 upper body workouts per week and 2 lower body workouts per week.

Step #2

Eat 5-7x a day with balanced meals from carbohydrates, proteins and fats. Your goal is to gain weight so this could be a typical break down of food intake. Your carbohydrates should equate about 45% of your intake, your proteins should equate about 35% of your intake and your fat should be the remaining 20% of your intake. You should focus on over half of those meals being solid whole food meals and the remainder can be liquid meal replacement shakes.

Step #3

Stretch at least half the amount that you lift weights. One of the biggest mistakes I see is people training, training and training with out any stretching. Stretching helps restore normal length to the tissue and if you are constantly training, your muscle tissues will shorten and grow weaker and slower and have a higher incidence of injuries. So if you are lifting weights 4 hours in the week, at least an additional 2 hours should be dedicated to stretching. You must counteract the shortening of the muscle tissues that occurs with weights or else you are an injury screaming to happen.

Step #4

Do not take supplements that have not been around for longer than 3 years. I learned this philosophy from other bodybuilders who recommended not trying any supplement until it has been around at least 3 years to pass the test of time. There are just too many things on the market that could cause more problems down the road than they may help. Wait to see that in fact there are no side effects, which normally take about 3 years to find out. This will make your life much easier and help you avoid all the marketing hoopla in the latest fitness and bodybuilding magazine. If you follow this rule, you will discover only a small handful of supplements still standing. Here are the ones you should not go with out: a high quality multi-vitamin, fish oil capsules, a good protein powder. These products will cover your nutritional basis for health, healthy body composition, strength and muscle mass.

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Skinny Guy Secrets To Insane Muscle Gain found at http://www.healthywithmuscle.com/