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💪Doctor Reveals The Only 4 Ways To Build Muscle
At the age of 6, when I first moved here to America from Italy - I saw my first muscle magazine and I was mesmerized by the idea of getting big, strong, muscular and lean.
Sadly, I have some crappy genetics and gaining muscle and losing fat has always been an uphill battle for me. But I’ve never given up and in the process, I’ve learned everything there is to gaining muscle and losing fat, naturally.
This also probably explains why I became an anti-aging, endocrinology doctor - which is the study of hormones.
And I’ve coached professional and Olympic athletes, including lots of bodybuilders.
So today, I’m here to pass on all of my wisdom, so you can learn from my mistakes.
I’ve simplified the entire process of gaining muscle to 4 simple and clinically proven “ingredients”.
4 Primary Ingredients For Building Muscle
Ingredient #1 - HORMONES
Before anything can be said and done, you must have the right hormones for building muscle. They need to be optimized.
We all have different genetics and please don’t compare yourself to someone else who might have great genetics and then think there’s something wrong with you.
Just as someone who is a genius and has a high IQ, some people are just born with lots of muscle cells and the perfect hormones for building muscle and losing fat.
If you don’t optimize your hormones, anything else you do will NOT work and it’ll be a waste of effort, time and money.
In fact, the right hormonal environment will make you grow muscle without doing anything - no exercise, diets or supplements.
And, this is exactly what happens when you hit puberty and all of a sudden you start getting muscular, leaner, more aggressive, hornier, etc.
It’s ALL about the hormones.
But let’s move on to the second most important ingredient and that’s EXERCISE
Ingredient #2 - EXERCISE
In order for muscle to grow, it FIRST needs to be “stimulated” and that requires exercise.
The correct form of exercise ALSO produces important hormones and growth factors, that will build muscle.
And in order to do this, you need to lift weights.
Now, this can be with dumbbells, barbells, cables, machines or your own bodyweight. It doesn’t matter.
Okay, now that you’ve stimulated the muscle, have produced the right hormones, it’s time to FEED your muscles.
Ingredient #2 - DIET
If you don’t feed your muscles, the workouts will cause you to LOSE muscle.
In fact, this is what happened to me when I first started. I thought I’d lift weights to make my muscles grow and then eat less food to lose fat.
But all I did was get smaller and weaker. I was like anorexic.
However, you don’t need that much extra food. Increase your calories by about 250-500 daily and see how you look and feel after a month. If you’re not getting fat, then good. If you are, lower the calories a little.
This has to do with YOUR body, so listen to it, pay attention.
As far as WHAT to eat. Okay… this is where all the confusion comes.
Simple, easy and effective.
Ingredient #4 - REST
Now that you’ve stimulate and fed the muscle, you need to REST it. Just like a baby, you need your rest to grow.
As far as sleep, get as much as you need. Some need 6 hours and some need 9. Go to bed before midnight and wake up naturally.
Thank you for watching. Please feel free to comment, like or share with your friends.
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I subscribed sir because you're Honest af... I am thin as of now but I've got muscles because i carry weights and exercise.. but i don't eat a lot which is wrong as you said.. my mother always telling me that I'd became thin just after I'd stop going to gym because of school.. as well as other people and also my father tells me that i became thin .it is because of my excessive workouts LoL. Help me sir
Well, I don’t know your life-style… but it’s really very simple at this point. You need to eat and then eat more. Eat often. Eat more calorie dense foods such as fat, carbs and so forth. Drink your calories if you don’t feel like eating. You should go to the gym, but only 3x weekly. Such as Mon - Wed - Fri. Make sure you exercise your entire body - upper AND lower. Sleep as much as you can. Then, just be patient. It took me many, many, many years to go from 135 lbs to 200 lbs at 6’3” … I’m still “thin” for my height, but I’ve come a long way, naturally. All you can do is maximize your genetics.
Yes, it all helps. But, your situation is more of a “genetic” thing. However, you need to exercise. Lift heavy weights. The more muscle you have, the better your situation will be. NEVER give up my friend!
Eat more food. Then, when you’re really full, eat more. Exercise weight weights, but only 2-3x weekly. And then, EAT more food. DRINK your calories. Lots of good protein and fats. Eat 6-9x daily. I used and still do, get up in the middle of the night to eat. I’m “skinny” too and when you’re natural, you have to make sure your eating is perfect
Wow that's so true 💪😇🙏 I'm almost 40 and I feel that im building a better quality of muscle now cuz I'm resting more workingout only 4 day per week and resting between my workout day and also doing more workout like deadlift and pull up and bench press loosing more fats and building lean muscle and I stop eating the protein powder from almost a year ago and feel better eating more white meat and eggs also quinoa !! Thanks for this video doctor 💪😇🙏 u talk about the tyrod
No, most cereals are not good for you. As far as “treats” - I don’t know. As often as you’d like I guess, if it doesn’t cause problems in achieving your goals. I tell people almost never, but… this is your life, your body, your future.
hi im from Philippines and I'm male and I start reducing food and skipping dinner just breakfast and lunch for 11Months from now and still I dont know what to do in my extra fatty skin.should I go to the gym and plan my meal or just skip my dinner and do what I just did for the past 11months?
I thought this was gonna be a bullshit video but it was pretty good, my only beef was the amount of time one should workout...the answer ( to me ) depends on your goals and the amount of time it takes to stress your muscles ..