Ten Quick Tips For Building Muscle!
Get your own body in an anabolic state in a hurry.
1. HIGH CALORIES = ANABOLIC STATE
One of the most overlooked factors in bodybuilding is consuming enough protein although not ingesting enough calories every day. You’ve always heard that your body needs protein to develop and this is accurate. However, adequate protein does not always involve growth. You need to consume sufficient calories too.
The truth is, if you do not consume enough carbohydrates, then you’re not growing. A fantastic guideline would be to take your own body weight and multiply by 10 or 12 depending on just how in shape you’re. Then include on 1000-1500 calories per day.
I once read that Jay Cutler got big by eating small meals each hour and half an hour. Though he had been eating smaller meals, his total caloric consumption was over his daily caloric expenditure putting his body in an anabolic state.
2. EAT Lots OF CARBOHYDRATES
Carbohydrates are needed to fuel exercise. The idea here would be to super saturate glycogen levels so the body never has to dip into protein for energy production.
The higher the level of carbs in the body, the more likely you are going to remain in an anabolic environment. Carbs also play a role in the release of insulin. As you probably already know, insulin is the body’s strongest anabolic hormone.
It promotes gluconeogenesis, protein synthesis, and the formation of adipocytes. In short, the launch of insulin is required to promote an anabolic environment and carbohydrates to help by releasing insulin.
3. EAT Lots OF PROTEIN
You can’t build huge muscles without an adequate source of nourishment. Consider building muscle as building a castle using lego blocks. If you don’t have the pieces to start with then you can’t build the castle.
Eating enough protein should be a no-brainer but for people who don’t understand, one should eat anywhere between one or two grams of protein per pound of bodyweight. Therefore a bodybuilder who weighed 200 lbs would need about 200 g of protein every day.
The very best way to do so is to split the supply of protein into smaller portions throughout the day for improved absorption and assimilation. In short, eat your protein and consume good kinds like steak , poultry , fish, vitamin , and egg whites.
4.EAT MULTIPLE MEALS
As you’re now eating 4000 calories per day, your next best bet would be to eat 6 meals a day. Although this may look like a lot, it truly isn’t. Do the mathematics. If you divide 4000 calories into 6 smaller meals each day, then each meal will consist of about 660 calories.
Trust me once I say that 660 calories is not a good deal. When you consume meals, your blood sugar levels increases.
As you now know, insulin is the human body’s most anabolic hormone. So basically, you want as much insulin secretion by the pancreas as possible. In the end, you would like to be big, right?
5. EAT ENOUGH GOOD FATS
One error wannabe lifters make would be not to eat enough great fats. When I began lifting and eating seriously, I would try my very best to steer away from fats. 1 good thing to know about good fats is that there’s a direct relationship between fat and testosterone levels.
A perfect example of this is when bodybuilders diet to get a series, so to speak. They’re restricting their fat and caloric intake to accomplish that stage condition. But when they are with this restrictive diet, then it is impossible for them to grow.
6. EAT A GOOD PREWORKOUT MEAL
The very best thing to eat before a workout is a meal composed of burning carbohydrates such as pasta and rice. The reason is that slow burning carbs take longer to convert into sugar thus keeping blood sugar levels relatively consistent.
This prevents your body from having an energy crashing allowing you to train longer and harder. Be sure to combine this meal with a healthy serving of good protein as well to optimize gains.
7. CONSUME A HIGH Excellent POSTWORKOUT MEAL
The meal right after you train should be full of fast burning carbs and protein. The perfect candidate for this would be a protein shake combined with some kind of sugar. Personally, I like Gatorade mixed with creatine and strawberry Ny-Tro Guru 40. When you train, you put your body in a catabolic state.
You ruin it so it can build itself back bigger and stronger. However, if you don’t provide the raw building blocks, then how can your body effectively repair itself?
For the average individual, a 40 gram protein shake and 75 g of carbs is plenty. Just be certain you don’t waste any time and knock down the drinks the moment you complete training. Leave the chatting for once you eat those drinks.
8. DRINK PLENTY OF WATER
One of the most overlooked factors in exercise is adequate water consumption. This should be a no-brainer since water contains up to 70 percent of the human body and if you are dehydrated, your muscle size suffers as well. I feel that a pound of muscle will hold up to 3 pounds of water. Now if you add it up, that’s a whole lot of size.
9. Utilize SUPPLEMENTS
If you are able to afford to utilize nutritional supplements, read about Max Gains then by all means do so. Why? Since they work! The bottom line concerning these supplements is they work so long as you operate.
The number one overlooked factor in building a greater body is at rest. If you do not rest, then how do your muscles grow? Our bodies need the stimulus to grow for example extreme training. After this occurs, our own bodies are essentially”broken down.”
Later, it requires the proper nourishment and recovery period to develop bigger and stronger so it can be broken down again. Therefore, if you are not resting any, I would advise you to put aside a day or two of rest weekly. And keep in mind, remaining days are remaining days.