Are you focusing on getting stronger? We are here to help you out. Are you in it for not much tangible health, benefits like strong muscles and an increased lifespan? You might just want a new hobby as everyone looks like they are investing more time and attention focused on exercise and showcasing their #gains’ over social media.
To some of the men, the answer to the exercise question would be always that they are looking to gain muscle. If you have a specific goal, be it getting into figure contests, and bodybuilding or just wish to fill out a t-shirt, then it is important that you will have to start somewhere, no matter if you have struggled to add maintain weight over a skinny body in the past.
The Doug Kalman, Ph.D., R.D., co-founder of the International Society of Sports Nutrition (ISSN) says “Most of the skinny men, who cannot gain muscle weight, are due to eating and exercising in the incorrect way.
List down are some principles to gain on as much as a pound of muscle every week, particularly when you are beginning to train in the weight room.
Boosting muscle building
In a process named protein synthesis, the more protein your body stores, the stronger and larger your muscles grow. But since your body is consistently draining its protein reserves for other uses – for example, making hormones. It results in low availability of protein for muscle gaining. To neutralize that, you just need to “build and store new proteins quicker than your body breaks down old ones” says Michael Houston, Ph.D., a professor of nutrition at Virginia Tech University.
❍ Eat meat
Hit for around 1 gram of protein per pound of a bodyweight, which is approximately the highest amount your body can use in a day, as per the landmark study in the journal of applied physiology.
For instance, men with 150 pounds must consume 150 grams of protein per day – the amount he would gain from an 8-ounce chicken breast, a cup of cottage cheese, 2 eggs, 1 roast beef sandwich, 2 ounces of peanuts and a glass of milk.
❍ Consume a shake during training.
Nutrition before and after workout receives a lot of attention, and rightfully so, both of essential. If you wish to gain muscle, having a shake with carbs and proteins while working out is a great way to put on some extra calories without eating a meal. In between workout nutrition, will help you stay energetic and train harder. But you need to be cautious with the amount you consume so it doesn’t upset your stomach. An ideal shake quantity to start with could be 20 g of protein and 40 g of carbs.
❍ Work on each muscle 2-3 times a week
Normally the bodybuilding programs are segregated to hit each individual body part once in a week, which means you go a long time between particular muscle group workouts. When you can only lift weights 3 times a week, try working upon the entire body by focusing on the full-body workouts. In such a way, you will be able to hit each muscle thrice in a week. You must perform 2-3 sets per muscle group.
And if you are training 4 days a week, try to hit each muscle twice a week with at least 5 sets each. When you increase the frequency with which you are working each muscle will help you attain strength and muscle gains even faster. To avoid overtraining, the fundamental is to keep the figure low to moderate.
❍ Eat more on days offs.
Often you think that just because it’s not a training day, you shouldn’t eat big. Most of your muscles grow on the days off – the recovery phase. So it is logical to keep enough nutrients on hand for the body to make the most of it.
❍ Never fear carbs
Low carbs are highly considerable for reducing body fat but act opposite of what you need to grow muscle. One shouldn’t be afraid of gaining a little fat to get big as long as you are eating healthy and clean food and plenty of calories to grow – Not too much, a little fat is all you will gain.
❍ Drink milk before sleeping.
Before 30 minutes of going to bed, do eat a combination of carbohydrates and protein. The calories are possibly to stick with you during the sleep and prevents protein breakdown in your muscles.
Also, you can try a cup of skim milk with a cup of raisin bran or you can have a cup of cottage cheese with a bowl of fruits.
❍ Weekly weigh-in
People intent to way themselves post losing weight. In the same way, using a scale is a great tool for measuring muscle gains as well. Check your weight once a week at the same time and day. The first thing in the morning preferably, right after using the bathroom and before eating anything. If you see the scale not moving up, then you aren’t gaining muscles. Simple is that. Hit to add about a half pound a week to reduce the fat gain and use the mirror to be sure the weight you are building up is solid muscle.
❍ Get more sleep
What you require more than the right nutrition is muscle recovery. It almost takes 8 hours of sleep per night – committed to recovery. After an appropriate sleep, your body releases human growth hormone which supports muscle growth and keeps levels of the stress hormone cortisol in control.