Building muscles and increasing the portion of lean mass is a challenge to many people. A way to grow muscles in a slimming process is to feed your muscles appropriately and also burn fat.
Most people reduce caloric intake to the extent that the body seeks energy in the muscles and thus weight loss occurs. To avoid this, it is essential to know some muscle building tips that will lead you to a strong and defined body.
Check out 10 muscle building tips
- Avoid restrictive diets:
The most common errors in diet for muscle mass gain is consuming sufficient quantities of protein and forgetting to consume enough calories to meet the energy body. It is absolutely true to say that your body wants protein for growth, but if this amount is followed by a very restricting diet in calories, it will not help.
- Consume carbohydrates:
The carbohydrates are a major source of energy in the body. In case body has no reservation of carbohydrates, it will need to obtain the energy required for training from the proteins. It is essential to put in mind that carbohydrates need to be consumed in the right quantities, because they can result to accumulation of fat in excess.
- Consume proteins:
Proteins are the nutrients responsible for muscle building. Consuming 0.8 to 1.5 grams of protein for each pound body is ideal for physical activity practitioners . For instance, a person who weighs 75 kg should consume protein 50-100g / day. Ideally, this quantity divided in portions for good absorption and assimilation. Good sources of protein are lean meats, chicken, fish, whey protein and egg white.
- Meals frequency:
It’s ideal to make 6 meals a day. However, a lot of discipline is required, eating smaller portions and more times pays off in the end. the reason is the frequent release of insulin. If you eat, blood glucose level increases and the body’s response to this is thus resulting to the release of the same hormone.
- Take “good fats”:
There is a significant link between the fat and the levels of testosterone, a key hormone linked to body muscle and reduced body fat. Good sources of beneficial fats are salmon, which is rich in omega 3.
- Make a good pre-workout meal:
For pre-workout meal, it is essential to eat carbohydrates of slow digestion . As the carbohydrate conversion into glucose consumes a lot of time, the level of sugar in your blood will remain unchanged throughout the workout and you will get energy for high intensity training. adding a lean source of protein to this meal, your earnings are maximized.
- Make a quality post-workout meal:
The post-workout meals need be high in digestible carbohydrates e.g. pineapple, mango, papaya, honey, oatmeal, jams, and complete proteins such as whey proteins. During the time of training the body gets into a state of metabolism.
- Drink water abundantly:
Around 75 percent of the body consists of water. If a person is dehydrated, the muscles don’t grow. After intense and long training, it is ideal to replace carbohydrates, mineral salts and water lost.
- Use supplements:
For people who are just beginning to train, it is recommended eat protein, multivitamins and carbohydrates. Another good indication are the packs. They contain specific combinations of macro and micro-nutrients.
- Rest well:
Resting is essential for building muscles. One who doesn’t consider resting don’t get proper muscle. This includes the 2 day rest between a series and another, the pauses between repetitions groups (1-2 minutes) and sleeping hours.