Saturday, August 15, 2020

6 Most Important Muscle Building Tips

It's not easy to build muscle. Every guy knows that.Yes, you go into the gym, and you lift weights, and you may seem some gains. But if you really want to pack on serious size and muscle, you need a plan, and it's more than randomly picking up a few dumbbells, and slamming through some reps and sets.Instead, there are defined tactics, both in terms of diet and in terms of training, that get you the results you want. And those tactics are generally take a bit of planning. "Workouts without a plan just won't get you to the goals you want,"

Take note of these tips and you will maximize your chances of building muscle and minimizing fat.

1)Eat More Protein- The more protein your body stores—in a process called protein synthesis—the larger your muscles grow. But your body is constantly draining its protein reserves for other uses—making hormones, for instance.The result is less protein available for muscle building. To counteract that, you need to “build and store new proteins faster than your body breaks down old proteins. Shoot for about 1 gram of protein per pound of body weight, which is roughly the maximum amount your body can use in a day.

2) Get More Sleep-Muscle recovery requires more than the right nutrition. It takes time—roughly eight hours per night—dedicated to recovery. Shoot for a minimum of seven hours a night. Getting less than that on a regular basis can cause you to rack up sleep debt, which can put the brakes on protein synthesis (aka muscle growth) and increase protein (read: muscle) degradation.

3) Train at least three times each week-Three sessions per week is the minimum amount of volume needed to create a muscle-building stimulus. Those with significant strength training experience may attempt more sessions.

4) Train with high volume and medium intensity-Volume" is the quantity of sets and repetitions you do and "intensity" is how much wight you loose For each weight training exercise set, perform 10 to 15 repetitions with less than a minute break between sets.

5) Drink more Water-Strength training causes water loss through sweating which can impair muscle recovery and thus, it won’t help you increase your muscle mass. Drinking water prevents dehydration but also hunger since an empty stomach can make you think you’re hungry.

6) EAT CARBS ONLY AFTER YOUR WORKOUT-While you need carbs for energy, most people eat more than they need. Limit your carbohydrate intake to after your workout only.
• Eat fruit and vegetables with all meals. These contain few carbohydrates compared to whole grains with the exception of corn, carrots and raisins.
• Another Carbs Post Workout Only. This is rice, pasta, bread, potatoes, quinoa, oats, etc. Avoid white carbs and eat whole grain.

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