Maybe there is a sand on your face. You may have lost many attainable women to be fire people. Or maybe you have read so much about weight loss that in fact you want to lose weight, this is a social taboo.
Whatever the reason, you want to bulk. Now he.
Director of Nutrition at Miami Research Associates, said that forget about your alleged hyper-metabolic metabolism. “Most lazy people who can not gain the weight of the muscles, they are eating incorrectly and exercising,” he says.
Here’s your assessment: Follow these 10 principles to pack a muscle each week as a pound.
1. Maximize muscle building.
The greater the amount of protein in your body, in the process called protein synthesis – the smaller your muscles are. But your body is constantly decreasing its protein reserves for other uses, for example, creating hormones.
The result is less protein available for muscle building. Michael Houston, a professor of nutrition at Virginia Tech University, says, “To do this, you need to make your body faster and store new proteins faster than old proteins.”
2. Meat According to a landmark.
Study in the Applied Physiology Journal, shoot about 1 gram of pounds per body weight, which your body can use in maximum quantity in one day.
For example, a 160-pound man should consume 160 grams of protein a day – he will get 8 oz chicken breast, 1 cup cottage cheese, one roast beef sandwich, two eggs, one glass of milk. , And 2 ounces of peanuts.
3. Eat more.
In addition to adequate proteins, you need more calories. Use the following formula to get 1 pound a week you need to calculate the daily number. (Give yourself time to 2 weeks to show results on the bathroom scale. If you have not received yet, increase to 500 calories per day.)
1. Your weight pounds: _____
2. Multiply A to achieve its basic calorie needs 12: _____
3. Multiply by 1.6 to estimate calories burned) without factoring in your resting metabolic rate (exercise: _____
4. Strength Training: You multiply the number of minutes of lifting weights up to 5 minutes per week: _____
5. Aerobic training: Multiply the number of cycles to be run by your per week 8 and play the game until the 8: _____
6. Add D and E, and divide by 7: _____
7. Add C and F. Your daily calorie needs: _____
8. Add the 500 G: in _____. It is required to achieve 1 pound a week for your approximate daily calories.
4. Do the work of your biggest muscles.
If you are a beginner, then enough to increase protein synthesis will be enough about any exercise. But if you are picking up for a while, you will build the muscles most if you focus on large muscle groups, such as chest, back and legs.
Include squats, dead lifts, pull ups, bent-over rows, bench presses, dips and military presses in your workout. Set the two or three sets of eight to 12 repetitions, with a rest of about 60 seconds between the set.
5. But first, take a hard drink.
A 2001 study at the University of Texas found that weight lifters who used to drink a shake containing amino acids and carbohydrates before working, would increase their protein synthesis compared to lifters who used to drink the same shake after exercising.
Shake contains 6 grams essential amino acids – muscle-building blocks of protein and 35 grams of carbohydrate.
Kevin Tipton, an exercise and nutrition researcher at the university, says, “Because exercise increases blood flow to your working tissues, so drinking a mixture of carbohydrate-proteins before workouts can cause excessive amino acids in your muscles.” Texas of Galveston
For your shake, you will need about 10 to 20 grams of proteins – usually about a scoop of whey-protein powder. Can not you drink stomach proteins? You can get the same nutrients from 4 oz of daily turkey and a sandwich made from a slice of American cheese on whole wheat bread. But a drink is better.
“Liquid food is rapidly absorbed,” says Kalman. It is so difficult Drink 30 to 60 minutes before your workout.
6. Lift every other day.
Exercise the whole body after one day of rest. Studies show that a challenging weight gain enhances protein synthesis for 48 hours immediately after your exercise session.
Michael Magia, CSCS, men’s health exercise consultant and a former slim man who packs on 40 pounds of muscles using this very program, says, “When you are relaxing, your muscles grow. ”
7. Down the carbs after your workout.
Research shows you’ll rebuild muscle faster on your rest days.
“Post-workout meals with carbs increase your insulin levels,” which, in turn, slows the rate of protein breakdown, says Kalman. Have a banana, a sports drink, a peanut-butter sandwich.
8. Eat something every 3 hours.
“If you do not eat enough often, you can limit the rate on which your body creates new proteins,” Houston says.
Take the number of calories you need in a day and divide by six. It is roughly the number that you should eat in every meal. Make sure you consume some protein – approximately 20 grams – every 3 hours.
9. Make a snack ice cream.
After 2 hours of your workout take a bowl of ice cream (any type).
According to a study by the American Journal of Clinical Nutrition, this snack produces better insulin than most of those foods. And after this, they caused a loss to the breakdown of the workout protein.
10. Take a little milk before sleeping.
Eat a combination of carbohydrate and protein 30 minutes before going to bed. During sleep, calories stick with you and reduce the breakdown of the protein.
Bring one cup raisin bran with a cup of skim milk or a cup of cottage cheese and a small bowl of fruit. Eat again after eating.
“The hard you are, the better results you will get,” Kannan says.