MUSCLE – Master Ur Strength Capacity and Learn to Exercise
Are you too conscious of how you look? Or is it that you have lost the touch of impressing women? You might have read so many articles on weight loss that intending to put on some weight has almost become a societal taboo.
Whatever may be the reason, probably it is time to become bulk now! Most men have this preconceived notion that lean men who cannot gain any muscle weight are simply just eating and exercising the wrong way. This is why this article will give tips that will help in enhancing your muscle strength.
Maximise muscle building
Generally, your body undergoes a process known as protein synthesis. So, the more protein is stored through this process, the larger the muscles will grow. However, your body is always deprived of proteins as this nutrition is required for other functions like making hormones and supporting the functionalities of other organs. As a result, there is less protein stored and your muscles do not grow. This is exactly why you need to build and store new proteins faster than it is consumed.
It is advisable to consume about 1 gram of protein per pound of body weight. This is roughly the maximum amount your body can utilise. For example, a person who is weight 160 pounds, a man should consume 160 grams of protein a day. This can be gotten with an 8-ounce chicken breast, a cup of cottage cheese, two eggs, a glass of milk, 2-ounce of peanuts, or a roast-beef sandwich. Also, make sure that the rest of your daily calories is equally split between carbohydrates and fats.
In addition to adequate protein, you also need more calories. Try following a fixed diet at least for 2 weeks for its best results. If you have not gained by then, try increasing 500 calories to your daily intake.
Work on your biggest muscles
If you are a beginner, the initial workouts can get very intense that will increase your protein synthesis. On the other hand, if you have been lifting for a while, you will build the most muscles very quickly if you focus on your biggest muscles like your chest, back, and legs. Try adding squats, pull-ups, bent-over rows, bench presses, dips and other workouts that will put pressure on your biggest muscles.
Do lifts alternative days
It is recommended to do a full body workout, followed by a day of rest. Studies reveal that a challenging workout will help in increasing the speed at which the proteins are synthesised. In fact, your muscles grow when you are resting and now when you are working out.
Eat carbs after a workout session
Research shows that your body muscles increase faster on your rest day when you feed on more carbohydrates. Post-workout meals with carbs can certainly be very effective as they help in increasing the insulin which in turn will slow the rate at which your proteins break down. Probably it is best to have a banana, a sports drink or probably a peanut butter sandwich.
Remember these tips to build some muscles!