Have you been visiting the gym regularly for months and haven’t been able to put on some serious muscle weight? If the answer to this question is yes, it’s time to take a step back, and start looking at things a little bit different and planning accordingly. Building muscle isn’t rocket science. There are four key factors which will mean the difference between building muscle and staying skinny. you have got to ask yourself these four questions.
Is my diet optimized for muscle building?
It’s time to urge out of the “3 meals per day” mentality. If you wish to realize (or lose) weight you would like to feed your body whole foods, at least six times per day. This suggests splitting your large meals up and eating about once every three hours. Not only is this strategy good for your metabolism, but your body will use the foods rather than storing them as fat.
Your six meals per day should be rich in mainly complex carbohydrates and protein. You ought to aim for a minimum of thirty grams of protein per meal. High protein foods include lean meat, chicken, fish, egg whites, cheese and milk products. Complex carbohydrates are found in rice, brown bread and potatoes. stand back from foods high in salt and sugar.
Should I be using supplements, and when should I be taking them?
If you’ll be able to afford supplements you should be using them. The essential three you ought to be considering are protein, carbs and creatine. Whey protein supplements are the best known to deliver quality protein to your muscles and give results quickly. This makes shakes particularly effective after your workouts, when your body is craving protein for muscle re-growth.
The fourth supplement that I would definitely include is a H2H releaser. This type of supplement is totally safe because it makes your body’s natural mechanisms to produce and build muscle mass, and you get to see really good results in a very short time. GenF20Plus is by far the best one I have seen. Check it out.
There are three key times that supplements should be taken. very first thing within the morning, after your workout and before bed. Don’t use supplements in place of meals. Supplements are supplements, not meal replacements.
Am I training hard and not smart?
The biggest mistake the new lifters make is thinking that the more they workout the larger they’ll get. This couldn’t be farther from the truth! Two basic rules you want to remember when it involves weight training are that, first, quality is always better than quantity. Second, compound exercises are the kings of building muscle.
Compound exercises require a minimum of two joint movements. Big compound exercises are the squat, bench press, wide grip pull up and seated row. These movements recruit more muscles fibers engaged to maneuver the load. This suggests more muscle groups are working at the same time. The exercises are more difficult ,but the potential for growth is way bigger.
Generally you ought to be doing three compound exercises for one isolation exercise. as an example your back/biceps workout carries with it wide grip pull ups, seated row, bent over row and standing bicep curl. you would possibly think this can is not enough work for your biceps? Wrong. Your biceps are working rather heavily altogether over these exercises; the bicep curl just finishes them off, like a cherry on top of a cake.
The length of any training session shouldn’t exceed one hour. And you merely have to train one muscle group once per week. this implies a split routine should only have to be three days per week. In fact, most professional bodybuilders only train 4 times per week. Remember, it’s quality not quantity.
Am I recovering and resting enough?
When you workout you’re not building your muscles, you’re breaking them down. the rationale why you looked “pumped up” when you’re within the gym is because your muscle tissue is swollen and damaged. Your muscles actually grow once you are resting. So in simple terms, no rest equals no muscle growth.
o take it easy when you’re not in the gym. Ease on the activities and the cardio. And ensure you get lots of sleep. Sleep is the time when the body does most of the recovery and muscle building. This is often also why it’s important to eat before bed, so your body has the fuel to repair muscle in your sleep.
Simple isn’t it?
So you’ll be able to see that despite what you read in magazines or on the online about building muscle, it’s surprisingly simple. If you get the aspects I’ve got mentioned during this article right, you are absolutely going to start building muscles.
To your health