10 Guidelinesfor Building MuscleEnvironmental Health & Safety ServicesUpdated on Apr 26, 2017 View more like this | Visit Australia, UN | Contact Jeniffer page |
In order to build your muscle, you have to get your body in an anabolic state. Apart from the workout routine, here are some tips that you can use to gain lean muscle mass quicker, whether you are just getting started or as a refresher if you have been going to the gym for years.
1. Rest
Never, ever underestimate the importance of rest when it comes to building your body. After you have completed an intense session, your body is battered. Therefore, you need to allow sufficient recovery time. Try setting aside a day or two of rest each week.
2. Use Supplements
Especially if you are a beginner, stick to basic bodybuilding supplements such as protein powders, creatine, glutamine, and joint formulas. Do not forget multivitamins. Kindly note that these supplements will not work on its own; they are used to complement and enhance a good workout.
3. Drink Plenty of Water
An adequate water consumption is very important. After all, your body comprises of 70% water. That is why your muscle size would be affected if you are dehydrated. Bear in mind that the amount of water you should consume will depend on your body weight. There are plenty of online tools that can help you with the calculation.
4. Consume High Calories
It is not enough to consume a lot of protein. You need to get enough calories per day to put your body in an anabolic state. So multiply your bodyweight by 10 or 12, depending on your fitness level. After that, add 1,000 to 1,500 calories. The total is the amount of calories you need to consume per day.
5. Eat Lotsof Carbohydrates
You need carbohydrates to help fuel your workout and help release insulin. With enough carbohydrates, your body is less likely to use protein instead for energy production.Witha higher level of carbs in your body, the more likely are you to remain in an anabolic state.
6. Eat Lotsof Protein
With an insufficient supply of protein, you will not be able to build bigger muscles. Therefore, you should try to consume between two to four grams of protein for every kilogram of bodyweight. To consume protein effectively, it is best to spread it over smaller servingsconsumed throughout your day.
7. Eat More Than Three Times a Day
Try eating five to six meals every day. It may seem a lot but by eating smaller portionswith two-hour gaps, you help your body to release insulin. And by feeding your body more frequently, blood glucose levels can also rise.
8. Eat Good Fats
Fats are important in muscle growth, as long as you consume the right amount of good fats. Avoid saturated fats and instead look out for polyunsaturated and monounsaturated fats. Good sources of Omega 3 fats include salmon and other fatty fish, and you can get monounsaturated fats from different types of nuts and avocados.
9. Eat aSubstantial Pre-workout Meal
Before you workout, try consuming slow-burning carbs like pasta or rice as they take a longer time to convert to glucose. This will then keep your blood sugar levels quite consistent for a longer and harder training session. Just make sure to add a good serving of protein.
10. ConsumeaGood Post-workout Meal
As your body is in a weaken state and is in need of repair, look into consuming a meal chockfull of fast-burning carbs and, again, protein. For convenience, you can protein shakes. Just make sure to drink it immediately after training.
Use these tips as a basic guide. For more information, you should do more research or consult a certified fitness coach.
1. Rest
Never, ever underestimate the importance of rest when it comes to building your body. After you have completed an intense session, your body is battered. Therefore, you need to allow sufficient recovery time. Try setting aside a day or two of rest each week.
2. Use Supplements
Especially if you are a beginner, stick to basic bodybuilding supplements such as protein powders, creatine, glutamine, and joint formulas. Do not forget multivitamins. Kindly note that these supplements will not work on its own; they are used to complement and enhance a good workout.
3. Drink Plenty of Water
An adequate water consumption is very important. After all, your body comprises of 70% water. That is why your muscle size would be affected if you are dehydrated. Bear in mind that the amount of water you should consume will depend on your body weight. There are plenty of online tools that can help you with the calculation.
4. Consume High Calories
It is not enough to consume a lot of protein. You need to get enough calories per day to put your body in an anabolic state. So multiply your bodyweight by 10 or 12, depending on your fitness level. After that, add 1,000 to 1,500 calories. The total is the amount of calories you need to consume per day.
5. Eat Lotsof Carbohydrates
You need carbohydrates to help fuel your workout and help release insulin. With enough carbohydrates, your body is less likely to use protein instead for energy production.Witha higher level of carbs in your body, the more likely are you to remain in an anabolic state.
6. Eat Lotsof Protein
With an insufficient supply of protein, you will not be able to build bigger muscles. Therefore, you should try to consume between two to four grams of protein for every kilogram of bodyweight. To consume protein effectively, it is best to spread it over smaller servingsconsumed throughout your day.
7. Eat More Than Three Times a Day
Try eating five to six meals every day. It may seem a lot but by eating smaller portionswith two-hour gaps, you help your body to release insulin. And by feeding your body more frequently, blood glucose levels can also rise.
8. Eat Good Fats
Fats are important in muscle growth, as long as you consume the right amount of good fats. Avoid saturated fats and instead look out for polyunsaturated and monounsaturated fats. Good sources of Omega 3 fats include salmon and other fatty fish, and you can get monounsaturated fats from different types of nuts and avocados.
9. Eat aSubstantial Pre-workout Meal
Before you workout, try consuming slow-burning carbs like pasta or rice as they take a longer time to convert to glucose. This will then keep your blood sugar levels quite consistent for a longer and harder training session. Just make sure to add a good serving of protein.
10. ConsumeaGood Post-workout Meal
As your body is in a weaken state and is in need of repair, look into consuming a meal chockfull of fast-burning carbs and, again, protein. For convenience, you can protein shakes. Just make sure to drink it immediately after training.
Use these tips as a basic guide. For more information, you should do more research or consult a certified fitness coach.
