Maybe you’ve had dirt thrown at your face; perhaps you’ve lost too many chicks to huskier guys.
Or maybe you’ve had too much of lessons on weight loss program that when you think about gaining weight, it just seems like a social taboo.
Whatever may be the reason, you want to gain some mean muscles. Eventually!
One of the reasons you might not be gaining muscles is that you may be eating or exercising the completely wrong way.
Here’s a simple fix to all your muscle- gaining woes. Follow these simple tips to pack on pounds of muscles:
Maximize muscle building:
Your muscles grow larger if your body stores more amount of protein in a process called protein synthesis. But your body has to drain its protein reserves in order to fulfill other requirements such as making hormones, etc.
This results in less protein available for building your muscles. To overcome this issue, you have to build and store proteins much faster than your body breaks down older proteins.
Have for around 1 gram of protein per pound of your body weight. For example, if you weigh 160 pounds, then you should consume 160 grams of protein in a day- this the amount you’d get from an 8 oz. chicken breast, 1 cup of cottage cheese, two eggs, a glass of milk, and 2 oz. of peanuts.
The rest of the daily calories can be split equally between fats and carbohydrates.
Down the carbs after your workout:
After your workout session, it is advisable to lower down the intake of your carbohydrates. Carbs after workout increase your levels of insulin which slows down the rate of breakdown of protein in your body.
Research says that you’ll rebuild muscles faster if you feed your body with carbohydrates, but only on your rest days. You can try having bananas or a sports drink.
Drink plenty of water:
Drink at least 8- 10 glasses of water. Always carry water with you. It is a natural supplement. There are unlimited benefits of drinking water.
Water transports nutrients throughout the body and help rebuild muscles and helps you deal with high protein intake by flushing the kidneys. It is also good for overall health of your body.
Have some milk before hitting the sack:
Having a glass of milk before going to bed can actually work wonders in your muscle building. While you’re sleeping, your body is still performing the function of wear and tear of your muscles.
Eat a combination of carbohydrates and proteins 30 minutes prior to going to bed. This reduces the breakdown of proteins while you’re asleep. Eat again as soon as you wake up.
If you can afford to add supplements in your daily diet, then by all means, do so. Why? Because they definitely work!
There are various supplements available in the market, such as protein powders, glutamine, creatine, multi- vitamins and joint formulas. But the bottom line is, these supplements work only when you work out.
It is important to remember that these should be looked upon only as supplements and that your diet should primarily come from proper foods comprising a well- balanced diet that includes proper amount of fats, proteins and carbs.
These weight gain supplements are the easiest solution to every skinny guy’s problems.
So, its whey to go! The health supplement price is approximated at Rs. 2,245.
Make sure you get adequate sleep at night. It is another remarkable part of muscle building. When you work out, you actually break down the tissues of your muscles.
The actual building process takes place when you sleep and take rest. Sleep deprivation also means that you are limiting the growth potential of your muscles.
These tips to gain muscles are very basic but they are also very important. Work on all these tips regularly, avoid injury and you’ll see good results.