All right. So before we start with the actual program, I want to talk about a number of myths. You hear a lot about building muscle and losing fat, if you have studied these subjects or talk to other people, and you've probably come across one of these myths, if not all of them. problem is that with all the information out there on the internet, and all the advice you get from friends, and even from personal trainers, that you don't know what to believe. This is why educating yourself is so important. You really need to know what you're doing in order to build a great physique and reach your goals.

Alright, so let us start with the first myth. It's really common among beginners to think that in order to build muscle and lose fat, you need to train at least five times per week, if not more, their logic goes as follows. The more you exercise, the more muscle you build. Now why is that not true? The problem with this approach comes pretty obvious when you know that your body does not build muscle volume. Exercise, but actually afterwards when it gets time to rest, we will cover the subject more thoroughly later in the course.

But for now, you need to know that if you do the same exact exercises every day, your muscles never get the necessary time to rest and regenerate. This applies especially to beginners during the first few weeks, depending on how intense your workout program is, you want to train around three to four times per week. Remember that overtraining your muscles doesn't only slow down their growth, but it can hold it all together. You can get a similar effect if you believe in follow the second myth, which is that your workouts need to be really long, sometimes two or even three hours. Fortunately, that's not true. As a beginner, I'd recommend to train anywhere from 30 minutes to 90 minutes.

Now what happens if you train longer than that? The problem with these long workouts, let's say two or even three hours is that you'll see rapidly diminishing returns for every minute you put into it. Not only will your blood sugar levels start getting very low, which means that your body does not have enough fuel to continue training. But also we see a rise in your cortisol level, which is the stress hormone. Okay, on to the third myth, many people actually believe that you need to take in excessive amounts of protein every day to build muscle. In most cases, they read somewhere in a magazine maybe that in order to make sure they have enough protein in their system, they should drink two, three or even four protein shakes a day.

That's pretty much nonsense. supplements are meant to enhance an already healthy diet. They're not supposed to substitute it. So if you're eating healthy and protein rich meals, such as chicken, fish, beans, then there's really no need for a lot of extra protein through supplements. You will be taken in more protein than your body can actually use. So what we'll do It'll stored as an extra fat, which is exactly what you do not want.

A good rule of thumb when wanting to estimate your protein needs is consuming one gram of protein per pound of body weight every day. Now for the average beginner who's already consuming high protein foods, that means he or she does not need more than one, maybe one and a half protein shakes per day. Along with the belief that you need to take an excessive amounts of protein. There is another very common myth, which says that you have to eat your meals no more than three hours apart. Proponents of this myth argue that instead of eating a few big meals, you should eat smaller meals, no more than three hours apart to keep your metabolism going, and thus burn more calories at the end of the day. The problem with this argument is that research has shown over and over again that changes in body weight are not determined by how often you eat, but how many calories you have consumed at the end of the day.

They also found that small meals get broken down and processed a lot quicker than bigger meals. So your metabolism pretty much works the same amount of hours, even if you ate more smaller meals. Okay, wrapping this up, I hope I was able to show you that getting in shape and building muscle is not as difficult as many people make it out to be. The following parts of this program are designed to be as straightforward as possible. It will teach you everything you need to know. And if you follow the step by step instructions, I promise you that you will become fitter, lose fat and build more muscle