Principals of Muscle Building !




Improve your appetite for breakfast 

In morning drink a small glass of orange juice. Cold appetizers e.g refrigerated celery, hard boiled eggs, vegetables and fruit can also increase appetite. Deficiencies in B-vitamins also causes of low appetite. Take a multi-vitamin. Herbs such as Fennel seeds, Gentian root, Cardammon, Muira Puama and Rhodiola rosea stimulate hunger.

Also read : 25 Snacks Which are Healthy for our Health

Pre-Workout Meal 

Always eat a some pre-workout meal consisting of low glycemic carbs and a quality protein. A good meal is a cup of rolled oats and a scoop of whey protein, peanut butter with milk and a banana. This provides you with a carb source to provide energy during your workout and a quality protein source to support muscle repair and growth. This is an ideal meal 1-1.5 hours pre-workout.

If you have less time before your training eat easily digestible food such as: fruit, toast with peanut butter or jam, skim milk, Nutri-grain bars, yogurt, scrambled eggs, cottage cheese, carnation instant breakfast. Your body will find energy to support your training. If you eat nothing then the energy will come from the breakdown of muscle. The same muscle you are gaining to build bigger and muscular by training.

Don’t believe that what you hear about workout on an empty stomach to burn fat.

Eat Enough Calories

The important thing that cannot be emphasized enough is that you need to eat to gain weight. If you are not eating enough calories, you will not gain weight, no matter what you do. In order to gain new muscle, you must eat enough calories than your body burns. To gain mass, you should eat at least 500 calories above your BMR every day. The extra calories will used by your body to repair muscle tissue that is damaged during the heavy workouts, and to build new muscle.

Make sure that your diet consists of nutrient dense foods. All calories are not equal! That means, some types of calories are not equal to others for gaining muscle. For example, if I said that you need to take 3,000 calories per day to gain weight, and you eat fast food-Junk food each day, do you think you would gain weight and muscle? Not likely. This gaining weight would be fat. Why? Because fast food or junk food, contains empty, nutrition less calories. These foods do not provide you with the proper nutrient breakdown which is essential for gaining muscle.

Eat a Different Types of  Protein  at Each Meal 

You should include a different lean protein at every meal. You need a complete amino acid to repair, maintain and facilitate growth in muscles. Protein is also used in a host of other ways by the body, specifically by enzymes, blood and other cells. Adding protein at each meal will reduce the glycemic index of the meal. Focus on that getting at least 1 gram of protein per pound of  your body weight.

So, if your weight is 187 lbs, try to eat at least 187 grams of protein per day. In day get protein sources from dairy and oatmeal or eggs with breakfast, chicken at another meal, fish with your last meal. Eggs are also a great late night protein snack. They contain a form of protein that breaks down slowly allowing the body to remain anabolic long into your sleep and the fats will give a few extra calories.

Also read: Supplement not working anymore? Reason inside.

Rest for Muscle Gain

One of the best exercise advice is to understand that your muscles grow when you’re resting not in doing workout. That's right; you don't actually get bigger and muscular when you're in the gym. It's what you do after your workout that's the real technique to muscle gain. If you don't let your muscles recover correctly, you're body will hurt by over trained and it will be in a state of constant. This is far from the ideal state that you want your body in. What you want is to truly prime your body for your next workout and give it enough rest to fully optimize your workout. The worst thing you can do is not help your body recover. This will lead to breaking down muscle and you may experience the flu because of this. When you get back from your workout, you might also try sitting in an ice tub or sauna to really relax and let your muscles recover. Rest is most important when doing workout hard, so make sure to take the time to recover and grow from your workout sessions.

Eat Enough mono and poly unsaturated Fats 

Most people are overweight because of a diet high in simple carbohydrates i.e sugar, not from eating fats. If your diet is too low in fat, your body will actually make a point to store any fat it gets, because it doesn't know when it will get more. A low-fat diet will also lower testosterone levels, something we don't want when trying to gaining muscle.

Studies have shown an increase in essential fat intake seems to bring on an increase in testosterone levels. The inverse is also true. A decrease in essential fat intake is accompanied by a decrease in free testosterone levels. Good sources of fat are salmon fish (fish oils) which contains omega-3 fatty acids (the best type of fats), avocado/guacamole, natural peanut butter, flaxseed oil, macadamia nuts and conjugated linoleic acid.

Post-workout protein shake

Proteins shakes offer quickly absorbing calories and nutrients which will help to aid recovery when taken immediately after workout session. Protein shakes are only for post-training and must be followed by a real food meal within 45 minutes. By relying on shakes your muscles will be neglected necessary enzymes for anabolic activity. Eat living organisms (meat,  fruits, dairy, vegetables, etc...) to build your living organism.

Remember that marketing drives product sales and the FDA does not regulate supplements. This means that not only can supplement companies make false claims but they can also put misinformation on their ingredient listing. A popular supplement company was caught putting saw dust in a top selling weight gainer and in an independent study several top brands were found to have less than half the protein amount claimed on the label.

Also read:The protein smoothie guide for everyone

Eat Plenty of Carbohydrates

Carbohydrates are needed to fuel your body during workout. The storage form of carbohydrates is glycogen. The super saturate glycogen levels that the body never has to dip into protein for energy production. The max 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. Insulin is the body's most potent anabolic hormone. It promotes  protein synthesis, gluconeogenesis and the formation of adipocytes. In short, the release of insulin is to promote an anabolic environment and carbs help by releasing insulin. Ingesting three grams of carbs per pound of bodyweight daily will provide your body with plenty of calories for energy, ensuring that your protein derived calories will be left to support muscle growth and repair.
Here is a list of nutrient dense carbs to choose from:

Grains, complex carbohydrates, fiber
• Oatmeal, Old Fashioned • Sweet Potatoes/Yams • Barley • Beans • Oat bran • Fiber One • Brown or Wild rice • Whole wheat bread • Whole wheat pastas • Whole wheat Tortillas • Shredded Wheat cereal

Vegetables, complex carbohydrates, fiber (the darker the vegetable the higher it’s nutritional value)
• Broccoli • Asparagus • String Beans • Spinach • Bell Peppers • Brussels Sprouts • Cauliflower • Celery • Cucumber • Green or Red Pepper • Onions • Garlic • Tomatoes • Zucchini • Mushrooms • Squash

Fresh Fruit (the darker the fruit the higher it’s nutritional value)
• Apples • Pears • Oranges • Bananas • Grapefruit • Peaches • Strawberries • Blueberries • Raspberries.

Drink Minimum Daily 1 Gallon of Water

The half of the human body is made of water and all metabolic reactions need water. It takes 2.7 grams of water to utilize 1 gram of carbohydrate. Research suggests that at the onset of dehydration strength is decreased by 10%. Furthermore one gallon of water weighs 80 lbs, so if you’re trying to gain weight this is an easy first step. Get quart sized bottle fill it with water, drink it and repeat at least 4 times during the day. Be sure that you have to finished the first quart within 2 hours of waking. This will combat any dehydration that occurred overnight.

Supplements

It is most important that you realize supplements do just that ‘supplement’, they do not make up for poor nutrition or replace meals.

• Fish Oil – decreases inflammation (very important for recovery) and increases fat loss ,  builds lean muscle. The actual oil is more pure and higher potency than fish oil capsules.

• Multivitamins – liquid or capsules of multivitamins are better forms than tablets.

• Zinc and Magnesium – most people are deficient in these, both are important for muscle and nerve function. Take 500mg of Magnesium and 30mg of Zinc on an empty stomach or 1.5 hours after a meal, preferably before bed. However you must not skip your last meal of the day. If it comes down to eating or taking the zinc/magnesium, then choose to eat.

• A good post-training shake will have one-half a gram of carb per pound of bodyweight and 15g of protein for every 50lbs of body weight. Ex: 200lb athlete would consume 100g of carbs and 60g of protein after an exhausting training session. Lower intensity training sessions would require fewer calories.

Also read: Confused ? How to choose right protein



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