When it comes to adding mass and gaining muscle, bodybuilders
rely on boosting calorie consumption and increasing intensity of
strength training exercises. Both skinny individuals eager to gain
muscle mass as well as advanced bodybuilders who want to attain a
specific body weight can gain weight and build muscles through this
strategy.
However, to attain the desired muscle mass without side effects you must stick to a healthy diet plan and perform appropriate workouts with weight.
Tips for adding mass and gaining muscle
Increase Protein Intake
You can build muscles by increasing your daily protein intake. To build muscles you need 1 to 1.5 grams of protein for each pound of body weight. Hence, a person weighing 170 lbs must consume 170 to 255 grams of protein each day. The protein foods should be equitably distributed in the meals. While selecting the protein foods, emphasize on the low fat sources such as lean red meat, chicken, turkey, egg white, fish, milk and dairy.
Consume More Carbohydrate
To consume extra calories, apart from increasing protein intake, you must increase consumption of carbohydrate rich foods. Carbohydrate is the main fuel source of the body. Adequate consumption of carbohydrate helps to maintain the high energy level needed for performing high intensity workouts. As your body is able to meet its energy requirement from its carbohydrate reserve, protein metabolism for energy production can be avoided. This will help to increase the protein reserve in the muscle tissues. While adding carbohydrates to your body building diet, focus of carbohydrates with low glycemic index that are digested slowly such as whole grain products, brown bread, brown rice and oatmeal. For each pound of your body weight, you will need about 1.5 to 2 grams of carbohydrates to gain muscle.
Eat healthy Fats
Your body needs some fats to support hormone production that helps in muscle development. Essential fats such as omega-3 fatty acids found in fish oil and other unsaturated fats found in olive and other vegetable oils should be consumed by bodybuilders. You need about three tablespoons of essential fats daily.
Weight Training
Weight training for at least three days a week is essential for increasing muscle mass. The workouts should target all the muscle groups of the body. People who exercise harder gain maximum muscle mass. To gain muscle, the duration of cardiovascular exercises should be limited to 20 to 40 minutes a day, two to four times a week.
However, to attain the desired muscle mass without side effects you must stick to a healthy diet plan and perform appropriate workouts with weight.
Tips for adding mass and gaining muscle
Increase Protein Intake
You can build muscles by increasing your daily protein intake. To build muscles you need 1 to 1.5 grams of protein for each pound of body weight. Hence, a person weighing 170 lbs must consume 170 to 255 grams of protein each day. The protein foods should be equitably distributed in the meals. While selecting the protein foods, emphasize on the low fat sources such as lean red meat, chicken, turkey, egg white, fish, milk and dairy.
Consume More Carbohydrate
To consume extra calories, apart from increasing protein intake, you must increase consumption of carbohydrate rich foods. Carbohydrate is the main fuel source of the body. Adequate consumption of carbohydrate helps to maintain the high energy level needed for performing high intensity workouts. As your body is able to meet its energy requirement from its carbohydrate reserve, protein metabolism for energy production can be avoided. This will help to increase the protein reserve in the muscle tissues. While adding carbohydrates to your body building diet, focus of carbohydrates with low glycemic index that are digested slowly such as whole grain products, brown bread, brown rice and oatmeal. For each pound of your body weight, you will need about 1.5 to 2 grams of carbohydrates to gain muscle.
Eat healthy Fats
Your body needs some fats to support hormone production that helps in muscle development. Essential fats such as omega-3 fatty acids found in fish oil and other unsaturated fats found in olive and other vegetable oils should be consumed by bodybuilders. You need about three tablespoons of essential fats daily.
Weight Training
Weight training for at least three days a week is essential for increasing muscle mass. The workouts should target all the muscle groups of the body. People who exercise harder gain maximum muscle mass. To gain muscle, the duration of cardiovascular exercises should be limited to 20 to 40 minutes a day, two to four times a week.
Joshua "Coach" Kozak has been a fixture in the world of health and fitness for over 10 years. The most effective how to get muscle on the internet! New mass building arm workouts at HASfit!
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