Are you trying to be stronger? We can help. Are you trying to get less visible health benefits like stronger bones and longer life? Maybe you want a new hobby, as everyone has more time and attention to focus on training and showing their #gainz on social media.
For some men, the answer to exercise problems is that they always need muscles. If you want to participate in specific goals (e.g. competitions and bodybuilding, for example, or write a t-shirt, you have to start somewhere, but in the past, you've always struggled to put weight on thin frames.
However, says Dr. Doug Kalman, co-founder of the International Kidney Sports Nutrition Society (ISSN). "Most lean men who cannot build muscle mass simply eat and exercise in the wrong way."
Modifications: Next 1
Make 1 pound of muscle each week according to 0 principles. This is especially true if you start training on the scale.
10 principles for building muscle
Maximize muscle building
– In the process known as protein synthesis, the muscles grow, but the body constantly consumes protein reserves to make hormones.
Less protein needed for muscle growth. To prevent this, you need to create and store new proteins at a faster rate than your body. Michael Houston, Virginia Tech professor.
(2) Eating Meat
Shoot about 1 gram of protein per pound of body weight. This is the maximum amount the body can use for roughly a day, as the study of the Journal of Applied Physiology shows.
For example, a 160-pound male should consume 160 grams of protein per day, consisting of 8 hundred ounces of chicken breast per day, 1 cup of cottage cheese, roast beef sandwich, 2 eggs and a glass of milk, and 2 glasses of milk per day. . Oz of peanuts.
Divide the remaining daily calories evenly between carbohydrates and fats.
(3) Eat more
Grilled Chicken Rice Salad Bowl. In addition to the proper protein, you need more calories: use the formula below to calculate the number you need, one per day. Get pounds per week. (Please give 2 weeks to see results on personal scale.) If you haven't gotten by then, increase 500 calories per day.)
(4) The biggest muscle work
If you are a beginner, every workout is intense enough to increase protein synthesis. However, if you listen for a while, you can build your muscles the fastest when you focus on large muscle groups such as your chest, back, and legs.
Add squat, deadlift, chin, bow row, bench press, dip and military press to your workout. Perform 2-3 sets of 8-12 repetitions with about 60 seconds between sets. This repetitive area places muscle cells in a fast lane for hypertrophy.
(5) Drink First
A 2001 study by the University of Texas found that those who started drinking and exercising with amino acids and carbohydrates before exercise increased protein synthesis more than those who drank the same shake after exercise.
The shake contains 6g of essential amino acids (the muscle building that makes up the protein) and 35g of carbohydrates.
“As exercise increases blood flow to the working tissue, drinking a carbohydrate-protein mixture before exercise can increase your muscle's amino acid intake,” says Dr. Kevin Tipton. Nutritionist at the University of Texas at Galveston.
The amount of protein used for shake is about 10 to 20 grams. Normally you need whey protein powder. "Can't you drink protein drinks?" You can use the same nutrients as the 4 oz Deli Turkey Sandwich and it's good to drink.
“Liquid meals are absorbed faster,” says Kalman, “difficult.” Drink 30-60 minutes before training.
6 Day 2 hike
Do a full body workout and relax. * Research has shown that challenging weight training improves protein synthesis immediately after exercise. Increases for up to 48 hours.
CSCS's Michael Mejia said, "If you exercise, your muscles will grow if you don't rest. Former skinny people who use this program to build 40 pounds of muscle.
7. Reduce carbohydrates after exercise
Studies show that you can build muscle faster than usual. "If you give carbohydrates to your body."
"Eating exercise after carbohydrates increases insulin levels," Dr. Kalman has bananas, sports drinks, and peanut butter. ter sandwich.
8. Eat something every 3 hours
"If you don't eat enough, you can limit the rate at which your body makes new proteins," says Houston.
Divide your calories into 6 equal portions per day. That's the number you have to eat for each meal. You need to consume protein (about 20 grams) every 3 hours.
. 9 Making Snack Ice Cream
Put mint ice cream directly on the table and put it on the table.
According to a study in the American Journal of Clinical Nutrition, this snack causes a surge in insulin than most foods.
10. Milk before bedtime
Take carbohydrates and protein 30 minutes before bedtime. Calorie says there is a loss of muscle.
Try a cup of raisins with a cup of skim milk or a cup of cottage cheese and a small fruit bowl. They wake up
Says Kalman. "
Whey for muscle growth
Drink this protein power before exercising.
Powder for weight gain seems to be a simple solution to the problem. Pack up to 2,200 calories at a time, but you don't have to pay for it.
“High-calorie drinks typically account for more than 80% of the calories used by sugar,” says Doug Kalman, RD and discarding too much sugar can cause discomfort and diarrhea in the stomach.
You have to throw away some good money in the bathroom. Distributing calories throughout the day will give you much better results.
There are protein shakes. Make sure you have whey protein powder in your grocery store, mix several different powders with the following ingredients, then mix it with homemade muscle building.
1 tsp olive oil or linseed oil
1 / 2c non fat yogurt
1c grape or apple juice
Statistics per shake: 335 calories, 27 grams of protein, 45 grams of carbohydrates, 6 grams of fat
Is the quality of muscle production with protein better? See how to cook healthy shakes.
Post a Comment