Everyone wants to look good and stay fit and healthy, especially now that summer time is fast approaching! With all the publicity about eating right more and more people are becoming aware of the drawbacks of living and unhealthy lifestyle. Gym memberships are on the rise and guys are paying more attention to their health. The most common goal of gym goers is to build muscle and lose fat. This article will introduce you to the basics of building muscle.
Every nutritionalist knows the importance of a proper diet, however many still make ill-informed choices and don’t put the right fuel in their body.
There are a few simple rules to follow that will allow the body to perform at its best and most importantly make lean gains.
Don’t overlook H20
Water is always over looked. Drink plenty of water as it helps to cleanse your system, aids with food digestion and obviously, stops you from getting dehydrated. As well as doing those fantastic things it also helps to increase the rate of your metabolism which in turn will aid your body to distribute the nutrients you get from food throughout your body. So in short, drink more water throughout the day.
Eat Small Eat Frequently
As the title suggests eating small and frequently is very important. It’s much better for you to eat 6 smaller meals throughout the day than 3 large meals. By doing this you ensure you have a constant supply of fuel to your body rather than big surges. by spreading out your meals throughout the day it ensures your body will always have all the nutrients it needs to grow.
Protein Shakes and supplements
Protein supplements play an important role in adding lean mass as your body needs protein to repair and build muscles. Without any supplements it’s much harder to reach your daily requirement of protein if you’re working out and putting strain on your muscles. You should never skip a meal before or after a workout, skipping a meal before a workout means you wont have the fuel to train as hard and also means you’re running on empty so your body will need to get fuel from an other source which usually means breaking down fat and muscle. Not eating after a workout is just as detrimental because you have used all the fuel in your body and now in order to replenish these reserves you need to eat right. Fast acting carbs and protein are usually best after a workout followed by some complex carbs and more protein shortly after.
The target should be to take 1.2 to 1.5 grams of protein per pound of body weight, this can be monitored and adjusted depending on the results you’re getting. This is why bodybuilders drink a protein shake once or twice a day, it makes these figures much more obtainable.
This is just a basic outline for new lifters to follow, once you have a basic diet set in place you may want to start adjusting your routine and reading some of the more advanced articles we have on building muscle.
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