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These days you are only a quick Google search away from being drowned by an overwhelming amount of information in regards to building muscle and reaching your training goals. Amidst this sea of confusing information it is easy to lose direction – however this month we are here to bring you back to basics and keep you swimming all the way to reach your training goals! Let us go back to school briefly and explore the foundations of training which when done right, make muscle gain and fat loss simple!

Firstly, protein, protein, PROTEIN! You can’t build big muscles without an adequate supply! Think of building muscle as building a house, protein brick by protein brick. Each protein brick is important to make this house big and strong. As a guide, aim for one gram of protein per kg of body weight a day (less active people need less) and that should be spread out over five or six small meals per day. Eating more frequently but in smaller portions requires discipline, however it will keep your body’s metabolism firing and your mind sharp.

Carbohydrates – friends not foes! Good carbohydrates provide long lasting energy and make a perfect pre-workout meal. We need good carbs to fuel our bodies during exercise and perform to our best, and also to prevent this energy being sapped from protein or muscles. Additionally, a common mistake made is not supplying the body with enough good fats. Good fats are an important factor in growth. A perfect example of this is when bodybuilders diet down for a show. During this period, they are limiting their good fat intake to achieve that super lean stage look. However, during this time they also stop developing muscle. Supply your body with what it needs – a Ferrari won’t run without fuel in the tank.

Sleep in! Sleep is when your body heals and regenerates itself. During sleep, most of your hormones, such as growth hormones and testosterone, are released into your system, allowing your body to recover and grow. The number one overlooked factor in building a better body is rest. Make sure you take your rest day or days seriously! Nutrients and recovery will help you become bigger, stronger and injury free.

Have another drink! And no we don’t mean alcohol, we’re talking about WATER! Water comprises up to 70% of the body and if you are dehydrated, your muscle size suffers as well. One third of muscle construction is water. So, drink up!

And finally, SUPPLEMENTS! The topic we love the most. Why? Because quite simply, supplements work if you work! It’s science. If we are eating correctly and training with intensity there will be results. However sometimes those results can be slow and very hard to achieve even with the right ingredients. This is where SARMs come onto the scene and speed up the process. SARMs have the ability to rapidly repair, strengthen and optimise muscle tissue upon being stimulated by training, it’s like grouping multiple high-intensity workouts into one session from a results perspective.

We are excited about the results from SARMs because you can see and feel the difference even after just a 4 week cycle. SARMs will enhance muscle growth, endurance and shed fat faster than any other supplements on the market. Finally, remember to constantly challenge yourself by adding different movements, new exercises, heavier weights and shock your body in a good way with a new routine. If you’re performing something you always do, train harder and faster, aiming to do better than you did the last time. And most importantly, have fun and enjoy the journey!