Build muscle and increase lean mass percentage is a challenge for many people. The only way to maintain muscle mass in a process of thinning is to feed the muscles properly and simultaneously burn fat with aerobic exercise. The big issue is that in a weight loss program, most people reduce calorie intake to such low levels that the body seeking power in the muscles. The weight loss occurs, and the percentage of lean mass. To avoid this to happen, it is important to stimulate muscle building to have a strong body and sharp.
So, Presenting you 10 Tips to Gain Muscle Mass
Protein Muscle
Avoid Restrictive Diets
One of the most common mistakes in the diet to gain muscle mass is to consume adequate amounts of protein, but not eating enough calories to supply the body with energy. It is true that the body needs protein to grow, but if this measure is accompanied by a very restrictive diet in calories, will have good results
Consuming Carbohydrates
Carbohydrates are the main source of energy for the body. If the body has no reserve carbohydrates, will have to get in proteins the energy needed to train. In addition, carbohydrates have an important role in the release of insulin, which is an anabolic hormone, acting even in the construction of proteins. However, it is important to remember that carbohydrates should be consumed in adequate amounts, because they cause excessive accumulation of fat.
Eat Protein
Proteins are the main nutrient responsible for building and muscle. Ideally, practitioners of physical activity is to consume 0.8 g of 1.5 g of protein for every kilo body. For example, a person weighing 70 kg could consume 56-105 g protein / day. The ideal is to divide this amount into smaller portions throughout the day for better absorption and assimilation.
Splitting Meals
Ideally, take 6 meals a day. Although it requires a lot of course, eat smaller portions more times a day and compensated at the end. One reason is the FREQUENCY release of insulin. When eaten, the level of glucose in the blood increases and the body's response to that is the release of this hormone, a potent anabolic.
Eat Good Fats
There is an important call between fat and testosterone levels, one of the main hormones ligagas to gain muscle mass and decreased body fat.
A Good Meal before Workout
In the pre-workout meal is important to eat slowly digested carbohydrates such as rice, pasta and whole grains, beans, sweet potatoes. As the conversion of carbohydrates into glucose takes longer, the level of blood sugar remains constant throughout the training and you have energy to train longer and harder. Increasing this meal with a thin source of protein, the gain is maximum for the bodybuilder.
Consume Quality Supplements in Powder
Powder supplements for training should be rich in easily digestible carbohydrates: pineapple, banana, mango, watermelon, papaya, white bread, honey, oatmeal, jams, dextrose - and should be complete in protein as chicken breast and Whey Protein. During training, the body enters a state of catabolism (fracture). The muscle fibers are destroyed to build others that are larger and stronger. With inadequate nutrition, the body can not make this reconstruction efficiently.
Drink Plenty of Water Down
Over 70% of the body is composed of water. If the persons were dehydrated, your muscles do not grow. After long and intensive training is necessary to replace not only water but also the minerals and carbohydrates lost. For this, energy drinks are excellent choices.
Use Supplements
Supplements work, provided they are incurred workouts. For those who are starting to train now recommended eating protein, glutamine, carbohydrates, and multivitamins. Another good indication is the protein bars. They contain specific combination of macro and micronutrients. Also important is the training after consuming protein shakes.
Try to Rest Well
Rest is essential for muscle building. The person who does not rest do not get a successful muscle building. That includes 48 hours rest between each series, the pauses between groups of repetitions (60 to 90 seconds) and hours of sleep are important for the bodybuilder.
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Nov 30, 2011 04:05:43
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