My 5 TOP TIPS to Build Muscle at HOME / Gain Muscle the Right Way

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In this video I break down my TOP 5 RULES you need to know if you want to build muscle and STAY LEAN year around and maintain six pack abs.
1 Not Doing Enough Resistance (to much cardio)
We all know cardio is good for us. But too much cardio hinders muscle gain and should not be your main focus when trying to build muscle. Your first goal should be resistance training. If your body recovers well after resistance training add in a light cardio session here and there. Just remember resistance training is your main focus.
2 No Progressive Overload
You must lift weight to build muscle. To build muscle gain you must be progressively adding more weight to challenge your body. On a weekly basis you should be making some sort of progression. If you are not increasing weight weekly, you should be increasing your reps at the very least, followed by a weight increase the next week.
3 Not Eating Enough Calories
The body is a building block, and muscle mass doesn’t grow overnight. Our bodies need a small surplus of calories to repair and grow. Without that small surplus your body won’t grow muscle mass. A 200-300 calorie surplus is adequate, so when making your meal plan, accommodate for extra protein, carbs, and healthy fats to help those muscles grow.
4 No Structure (Programme)
Logging your progression is important to maximize muscle growth. Knowing what you accomplished with muscle gain, weight used, how many reps, and rest time is an important tool as you move forward week to week. It allows you to visually look to see where you might be making mistakes, where you made the biggest improvements and allows you to make adjustments to your routines accordingly.
5 Not Sleeping Enough
Sleep is a crucial factor for our overall health. In terms of muscle gain, not enough sleep equals lack of muscle gain. Sleep is associated with HGH (human growth hormone) which is at its highest when we sleep. So try and get 7-9 hours of sleep per night. Your body needs this to recover from your workouts and to grow and repair muscle for gains.
Remember, you are growing not when you are training, workout is the trigger, but when you are at rest and your body have a chance to recover and repair muscle damage
Sleep will also dictate your energy level, food choices you make, hormone balance, focus and mood level
Make sure you prioritise and create positive sleep and recovery system

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health and fitness information and is meant for educational purposes only. Please know that performing any exercise or programme is solely at your own risk.