Muscle Building Techniques

The most important topic when it comes to changing the shape of your body is nutrition. You've probably heard cheesy sayings like "A little on the lips, forever on the hips" and "You are what you eat." Well, that's because it's true. No matter how hard you work out, if you're diet is wrong, you're not going to get the results you want. If you ask any professional bodybuilder or fitness model, they're going to tell you the same thing. So the topic I'm going to discuss here is nutrabolism.

Nutrabolism means optimizing nutrition to increase muscle growth without adding fat. You've probably heard a lot of talk about the importance of protein, and it's true that protein is very important. But it's easy to make sure you're getting enough protein. What people don't talk about enough is carbohydrate intake. So keeping that in mind, here are three of the most advanced muscle building techniques.

1. Carbohydrate Capitalization. What this means is that you need to eat your carbohydrates at the right time of day so they're not wasted. Extra carbohydrates turn into fat, but if you eat the majority of them around your workout, you can use the energy the provide immediately and not have them going to waste the rest of the day. In fact, you should probably consume about 70% of your daily carbohydrates pre and post workout. The other 30% of your carbohydrates are best eaten at breakfast.

2. Somatofy Your Nutrition. This means changing your nutrition based on your body type. You've probably heard that there are three basic body types: ectomorph, mesomorph and endomorph. There are actually many more body types that fall between these on the spectrum, and nutritionists are only now beginning to understand how these body types react to nutrients and carbohydrates. But for simplicity's sake, we'll focus on the three main body types.

• The Ectomorph. People with this body type are long, lanky and skinny. They typically have thin bones and have a very hard time putting muscle. If that sounds like you, you'll need to take advantage of high-glycemic carbohydrates not just during your workout window, but throughout the day. Doing this will help you to fill out your clothes and change your body faster.


• The Endomorph. People with this body type tend to be shorter and thicker and put on fat very easily. If this is you, then you need to do the opposite and avoid high-glycemic carbohydrates and instead focus on complex carbohydrates and eat the vast majority of them before and after your workout.


• The Mesomorph. These people tend to be of average height and thickness. If that's you, count yourself lucky because it will be much easier to build a great physique. Your main focus should be on protein and having 70% of your carbs (both simple and complex) around your workout.

3. Change Your Nutrition Based On Your Weight Training Program. This is one of the most common mistakes. Many people follow a meal plan that doesn't take into account the time of day they workout. There are some people who get most of their carbs in the morning and do their workout at night. This type of behavior is going to make muscle growth a slow and frustrating process. It's important to have meals prepared for right before and after you workout, no matter what time of day it is.