BODY BUILDING TIPS

 

HELPING YOU BUILD MUSCLE MASS: EIGHT TIPS

A positive energy balance is necessary for building muscle, which means you must consume more calories than you expend. A pound of muscle requires approximately 2,800 calories, primarily to support protein turnover, which can be increased through training. You'll be able to gain muscle mass more effectively and swiftly by heeding these eight pieces of advice.

Your body can only add up to 227g of muscle per week, therefore if you overeat in an effort to acquire more muscle, you will also gain weight. We advise adding 250–500 calories to your daily intake. Stay on the lower end of the range if you readily accumulate fat, and aim for the upper end if you generally have trouble gaining weight. Finding the ideal extra calorie intake to increase muscle mass and maintain a lean body weight will require some trial and error.

Consuming lean protein 15 to 20 minutes before, during, and an hour after working out may also help with muscle gain, according to study. A protein drink or supplement may be useful before, during, or after workouts, but it is not required since you are probably not going to eat a steak or chicken breast there.

However, protein isn't the only factor. It involves eating a variety of meals that satisfy your caloric needs and give you the nourishment you need as part of a healthy, balanced diet that will help you gain strength, shed fat, and build muscle. Here are eight quick ideas to get you going.

1. EAT BREAKFAST TO HELP BUILD MUSCLE MASS

You get a quick boost of energy from this and are kept satisfied until your next meal or snack. It also establishes a trend: if your day begins with a robust and healthy breakfast, you'll probably eat healthier throughout the day. Omelets, smoothies, and cottage cheese are your best bets if you're wanting to gain muscle mass.

2. TO INCREASE YOUR MUSCLE MASS, EAT PROTEIN WITH EVERY MEAL.

Protein is necessary to both develop and sustain muscle. You should aim to eat at least 1g of food for every 454g of body weight in order to do this. If you weigh 91 kg, that comes to 200g daily. Eating a complete protein source with each meal is the simplest method to get this quantity. These consist of:

         

     • Red meat. Beef, pork, lamb, etc.

        

    • Poultry. Chicken, turkey, duck, etc.

      

    • Fish. Tuna, salmon, sardines, mackerel, etc. 

     

    • Dairy. Milk, cheese, cottage cheese, quark, yogurt, etc.

    

    • Whey. Not necessary but great for easy post-workout shakes.     

  

    • Try vegan options too, such as lentils, tofu, seeds, and nuts.     

  

     • Eggs. Don’t believe the cholesterol myths. Eat the yolk.

3. EAT EVERY THREE HOURS

It's essential to eat the proper foods at the right times if you want to increase your muscle build. The simplest strategy is to have your breakfast, lunch, and dinner as usual, with meals post-workout, before bed, and two snacks in between. You won't feel as hungry if you maintain your current eating habits because your stomach will be smaller if you eat smaller meals more frequently rather than a few large ones. You'll have fewer cravings, feel fuller more quickly, and see a reduction in your waistline. Long intervals of not eating can lead to overeating at your next meal or stocking up on harmful vending machine snacks. Eat at regular intervals throughout the day to prevent cravings, and your body will only become hungry at those times.

4. EAT VEGETABLES AND FRUIT WITH EVERY MEAL

Most of them—though not all—have little calories, allowing you to eat until you feel full without putting on fat or weight. In addition to being full of nutrients like vitamins, minerals, antioxidants, and fiber that aid in digestion, fruit, and vegetables are also high in sugar.

5. ONLY EAT CARBS AFTER A WORKOUT.

Although you need carbohydrates for energy, most people consume more than they actually require. Just consume carbs after your workout and no other time.

• Include fruit and vegetables in every meal. With the exception of corn, carrots, and raisins, these are low in carbs when compared to whole grains.

• Additional Carbs Only Post-Workout. This includes grains including quinoa, oats, bread, potatoes, and rice. Eat whole grains instead of white carbohydrates.

6. EAT HEALTHY FATS

Due to their delayed digestion, healthy fats promote weight loss and good health. Make sure to balance your consumption of fat, eat healthy fats with each meal, and stay away from margarine and trans fats.

7. DRINK WATER TO SUPPORT MUSCLE MASS DEVELOPMENT

Strength training can hinder muscle recovery by causing water loss through sweating, which prevents you from gaining muscle mass. In addition to preventing dehydration and hunger, drinking water can also help you feel full.

8. CONSUME WHOLE FOODS 90% OF THE TIME.

90 percent of your diet should include whole foods if you want to see actual benefits and dramatically increase your muscle mass.

• Real food. These are foods that have not had any processing and have not been heavily refined, if at all. Examples include fresh meat, chicken, fish, eggs, vegetables, fruits, legumes, rice, oats, and quinoa, among others.

• Constructed foods typically include additional chemicals, trans fats, nitrates, corn syrup, salt, and sweets. Bagels, fruit bars, cereals, pizza, pastries, sausages, frozen foods, and supplements are some examples.

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