muscle bulding muscle mass 10 rules

10 Rules For Building Muscle Mass in 2019 – Health & Fitness

How important is nutrition for building muscle?

Nutrition is one of the most critical elements of any training programs but it also the thing that is easy can screw up. Many people tend to say that they followed training programs but not succeeded just because they don’t follow the proper Nutrition Plan according to their goals. Nutrition plays a key role if you want to build muscles or lose weight or lose fat whatever your goal is your nutrition should be proper for Amazing result.

Here are some for building muscle Mass 🙂

1. Eat Plenty of Protein: –

Protein builds muscle and strength recommendation of protein intake is 1 Gram per pound of body weight is ideal for maximizing gains and strong muscle mass, especially when following an intense training regimen.

2. Eat Frequently: –

Eat frequently in every two to three you need to be consuming a high protein meal to maximize your gains and strength and muscle mass Recent research suggests that consuming protein every 4-6 hours is optimal to maximize muscle growth, not 3 hours like I’ve told you to before. Why? This timeframe supposedly provides your muscle machinery with the resources it needs to maximize growth while also ensuring it has an adequate “break” soon after before repeating the process.

3. Get Ample Fats: –

Fat is critical for your gains and muscle mass strength recommendation of taking fat is  0.5 grams per pound of bodyweight It plays a major role in supporting muscle growth, health, and performance, so don’t neglect it period.

4. Manipulate Carbohydrate: –

Everyone’s body responds to carbohydrates differently, so after you set your protein and fat intake, experiment with your carbohydrate intake to determine what works best for you. Aiming for 1.5-2.0 grams of carbohydrates per pound of body weight (on a training day at minimum) is a solid starting place.

5.Macronutrients Over Calories: –

Yes, calorie intake is important, but rather than focusing on a calories-first approach, I suggest building your diet from the macros up to ensure you’re providing your body with the necessary fuel to support strength gains. If you follow my above rules, your caloric intake will come out to be 15-19 calories per pound of body weight.

6. Use Fast-Digesting Carbs After Workouts: – 

Carbohydrates are your muscles’ primary fuel source during exercise. The greater the intensity and length of your training, the more the body depletes its carbohydrate stores. This happens! But when it does, you need to rectify it quickly.

7. Increase Sodium Intake: –

Sodium is an essential mineral that is an absolute must for muscle growth. Sodium has a bad reputation because it can cause water retention – Anathema to contest ready bodybuilders. On the plus side, sodium enhances carbohydrate storage and amino acid absorption while also improving the muscle’s responsiveness to insulin.

8. Eat Fish

Fish containing a higher amount of fat – Salmon, for instance, provide us with the ever-popular Omega 3 – Fatty acids.

Why is this important?

The omega – 3 makes the muscle more sensitive to insulin; hence they fuel glycogen storage and amino acid entry into muscles while also preserving glutamine stores.

9. Limit Your Workout to 45 Minutes: –

The hormonal response to training is a very important consideration. To keep your anabolic (Muscle Building) hormones high and catabolic (Muscle Destroying) hormones low you want to keep your workout right around 45 to 50 minutes mark. If you can’t get the job done in that time frame you half assign it. On top of that results are greatest when energy and mental focus are at their highest. That Is during the first 30 minutes of your workout.

10. Work on your biggest muscles: –

If you’re a beginner, just doing any workout will be intense enough to increase protein synthesis but if you’ve been lifting for a while, you’ll building the most muscle quickest if you focus on the largest muscle groups, like the Chest, Back and Legs.

Add Squats, Deadlifts, pullups, bent-over rows, bench presses, dips, and Military Presses to your workout. Do two or three sets of eight to 12 repetitions with about 60 seconds rest between sets.

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All about how you Transform yourself by getting the Proper Knowledge about Nutrition & Workouts.

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