Build muscle with proper diet and exercise
Bodybuilding has always fascinated me. My Weights His training journey began at the age of 16 and my goals have become very clear ever since. Building muscle and lifting weights! They became my passion. But I realized that just lifting weights to tone my body wasn’t the answer. Anything to do with fitness requires dedication and hard work, coupled with sensible eating and proper rest. This ultimately helped me achieve the results I was looking for.
I must be wondering how I achieved what I was asking for. This idea came to my mind after watching the movie “Pumping Iron” starring Arnold Schwarzenegger. My bodybuilding idol. Arnold is probably the greatest bodybuilder ever! It was his personality and muscles that I admired and got kicked about weightlifting.
Funny thing is, I’m half his height, but I wanted to have a body like him. He started on the road to building muscle. In a short amount of time, I’ve learned techniques and secrets for building muscle – which I’m about to share with you.
For many of us, gaining muscle means spending countless hours at the gym and few think that proper diet is important. Remember, you need calories and nutrition to build muscle mass and adapt to different amounts of activity.
Learn how to build muscle through a three-step process of eating right, exercising enough, and getting enough rest. Each of these layers is equally important. Let’s take a closer look at each of these processes.
1. Proper diet
Building muscle requires a proper diet consisting of micro- and macronutrients. Micronutrients are vitamins and minerals, while macronutrients are combinations of proteins, carbohydrates, and fats. Eating the right amounts of each of these micro- and macronutrients is critical to building adequate muscle mass.
Just pumping an iron, or what the gym calls “lifting heavy weights”, doesn’t serve the purpose.
To build good muscle, you need to consume adequate amounts of protein. A rule of thumb is that the average person needs 1 gram of protein per kg of body weight to maintain muscle mass, skin and hair. You need about 1.5-2 g of protein per kg of body weight. For example, if he weighs 150 pounds (lbs) or 68 kg, he should consume 150-225 g of protein daily if he wants to gain muscle consistently.
Protein is found in eggs, meat, fish, cheese, milk and soybeans. Muscle, unlike fat, is an active tissue. Like all active things, muscles need proper maintenance. To maintain muscle, your body needs to burn calories, which is one reason why your basal metabolic rate (BMR) increases. The more muscle mass you have in your body, the higher your BMR level. Increased BMR levels prevent fat buildup in the body and are also very helpful in fat loss.
It is essential to include carbohydrates in your morning and post-workout meals.The primary function of carbohydrates is to provide energy. Carbohydrate intake should be monitored very carefully. 1 gram of carbohydrate provides 4 calories. Many carbohydrates that are utilized for energy and any excess carbohydrates that are still present are stored as fat.
To avoid storing carbohydrates as fat, you should limit your intake. Carbohydrates can be obtained from sugar, which provides the energy needed for daily activities. Sugar is available in three forms: lactose, fructose, and sucrose, which are obtained from milk sugar, sugar, and fruits, respectively. Carbohydrates from sugar starch are found in rice, beans, peas, and other grains. And finally, carbohydrates from fiber. Fiber helps digest food quickly and is found in green vegetables, whole grains, peas, dried beans, bran, and soybeans. Dietary fiber is also good for removing waste products from the body.
Most people think fat is our enemy, but it’s 9 calories per gram. This is much better than carbs and protein. The function of fat is to provide energy in emergencies such as when the body’s glucose levels are low, there is no energy source (adenosine triphosphate), and no food is available in the body. Uses stored fat as an energy source for periods..
You can get fat from olives, peanuts, sunflowers, fish, nuts, flaxseeds, pumpkin seeds, and soy products such as tofu and soy milk. Fat builds healthy cells. Without healthy cell membranes, the rest of the cell cannot function. Fat helps the body use vitamins. Vitamins A, D, E, and K are fat-soluble vitamins. This means that fat in food helps the intestine to absorb these vitamins into the body. You can also get vitamins from green vegetables such as spinach and broccoli.
It is another vital nutrient that is important for our bodies. Water provides cushioning and lubrication between joints. The problem of pain around joints is very common among bodybuilders and strength athletes. Maintaining hydration and joint health is a very important part of long-term training.
2. Moderate exercise
The second stage of building muscle is through proper exercise. It’s impossible to build huge muscles without exercise. When we exercise, wear and tear processes occur in our bodies, and the body’s immediate response is to repair those muscles.
The bigger and deeper the damage to the muscle, the bigger and stronger the muscle will be repaired. Therefore, it is important to schedule your exercise program to get good results. Weight training should be done 3-4 days a week, and cardio should be done on balance days during the non-weight training week. Weight training can help you build muscle and get stronger. Aerobic exercise strengthens the lungs and heart and improves endurance.
3. Rest and recovery
This is the final stage of building muscle. This aspect is the most neglected layer of the three. If you train hard in the gym and nourish your body with proper nutrition, but if you don’t give your body enough time to recover through proper rest, your body will not utilize nutrients in the proper way to build muscle. You can’t build. When you finally fall asleep after a hard day’s work, that’s when your damaged and tired muscles repair. For good results, you need at least 7-8 hours of sleep. .
Muscles grow stronger and bigger only by stimulating them with hard exercise, helping them recover with high-performance nutrition, and allowing them to rest.
Disclaimer: Please consult your doctor or trainer before making any sudden lifestyle changes.
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