Skip to main content

EIGHT TIPS TO HELP YOU BUILD MUSCLE MASS.💪🏻



1. EAT BREAKFAST TO HELP BUILD MUSCLE MASS

This gives you an immediate burst of energy and helps you to stay full until your next meal or snack. It also sets the trend: you’ll tend to eat healthier if your day starts with a strong and healthy breakfast. Your best bets if your trying to build muscle mass are omelettes, smoothies and cottage cheese.

2. EAT EVERY THREE HOURS

Eating the right thing at the right time is crucial for helping you boost your muscle mass. The easiest way is to eat your breakfast, lunch and dinner as usual, interspersed with meals post workout, pre-bed and with two snacks in between. By keeping your food intake up, it will mean you won’t be as hungry, because eating smaller meals more often versus a few big meals will decrease your stomach size. You’ll feel full more quickly and your waist will trim, while you’ll also have fewer cravings. Not eating for long periods can cause you to over-eat at the next meal or topping yourself up with unhealthy snacks from the vending machine. So to stop any cravings, eat at fixed times every day and your body will get hungry at those fixed times.

3. EAT PROTEIN WITH EACH MEAL TO BOOST YOUR MUSCLE MASS

You need protein to build and maintain muscle. To achieve this, you should be looking to eat at least 1g per 454g of body-weight. That’s 200g/day if you weigh 91kg. The easiest way to get this amount is to eat a whole protein source with each meal. These include:
• Red meat. Beef, pork, lamb, etc.
• Poultry. Chicken, turkey, duck, etc.
• Fish. Tuna, salmon, sardines, mackerel, etc.
• Eggs. Don’t believe the cholesterol myths. Eat the yolk.
• Dairy. Milk, cheese, cottage cheese, quark, yogurt, etc.
• Whey. Not necessary but great for easy post workout shakes.
• Try vegan options too, such as lentils, tofu, seeds and nuts.

4. EAT FRUIT AND VEGETABLES WITH EACH MEAL

Most of them (not all) are low calorie: you can eat your stomach full without gaining fat or weight. Fruit and vegetables are also full of vitamins, minerals, antioxidants and fibre which helps digestion, but just be careful to check the sugar content of some fruits.

5. EAT CARBS ONLY AFTER YOUR WORKOUT

While you need carbs for energy, most people eat more than they need. Limit your carbohydrate intake to after your workout only.
• Eat fruit and vegetables with all meals. These contain few carbohydrates compared to whole grains with the exception of corn, carrots and raisins.
• Another Carbs Post Workout Only. This is rice, pasta, bread, potatoes, quinoa, oats, etc. Avoid white carbs and eat whole grain.

6. EAT HEALTHY FATS

Healthy fats improve fat loss and health as they digest slowly. Make sure you balance your fat intake, eat healthy fats with every meal and avoid artificial trans-fats and margarine.

7. DRINK WATER TO HELP YOU BUILD MUSCLE MASS

Strength training causes water loss through sweating which can impair muscle recovery and thus, it won’t help you increase your muscle mass. Drinking water prevents dehydration but also hunger since an empty stomach can make you think you’re hungry.

8. EAT WHOLE FOODS 90% OF THE TIME

To really get the results you want and to boost your muscle mass significantly, 90% of your food intake should consist of whole foods.

• Whole foods. These are unprocessed and unrefined (or little refined) foods that come as close as possible to their natural state. Examples: fresh meat, fish, poultry, eggs, vegetables, pulses, fruits, rice, oats, quinoa etc.
• Processed foods Usually contain added sugars, trans-fats, nitrates, corn syrup, sodium and more chemicals. Examples: bagels, fruit bars, cereals, pizza, cookies, sausages, frozen meals, supplements.

If you want more some information or you can ask any question regarding health and fitness by click below "get instant access" button.






Comments

Popular posts from this blog

Take The 30-Day Abs Challenge

Take The 30-Day Abs Challenge WORKOUTS Rock your core with our month-long plan of abs workouts Keeping yourself in good shape is a lifelong endeavour, which is why it’s important to find an activity you love so sticking with it becomes easy. However, while maintaining your long-term health and fitness requires a consistent approach to training and some achievable goals you can tick off along the way, there’s still a place for short-term challenges. You’ll be amazed at what you can achieve in just 30 days, and completing a challenge like the one below might even be the motivational boost you need to spark a longer-term commitment to looking after your fitness. Before we get to the long term, however, let’s consider the next 30 days, which are all planned out for you. You might not finish the 30 days ready to show off a perfect  six-pack , but you’ll find that your posture and mobility have improved, and that you have more power in the tank when playing sport or lifting weights. Over...

5 tips for women to gain muscles at home.

Not every woman slogging her ass in the gym is there to lose weight. Some are there to gain muscle. Gaining lean muscle can be a great idea, because it can sculpt your body and make it look proportionate and fuller. Not to mention, according to a study published in the journal Adipocyte more muscle mass means a better metabolism. But to get these results, you need to do it the right way. And for that we are here to give you tips on gaining muscle. Here are five to begin with:   1. Lift more weight No, lifting weights is not a man thing. See, both men and women have the same muscle groups. The thing that differentiates them is hormones. That’s why men tend to bulk up more than women. So, don’t shy away from lifting weight, and decide how much to lift according to your comfort. You can start from 2.5 kilo dumb-bells and move ahead slowly and steadily. 2. Choose the right moves To gain muscle it is very important that you choose the right kind of exercises—then whether you are doing b...