Women love men with toned biceps and chiseled chest. It gives them a feeling of security that their men would protect in an emergency. That means muscle build is hugely associated not just being sexy but being strong internally.
Tired of spending years but still don’t get that bulk in your body? Following innumerable weight loss techniques yet don’t have toned muscles? Maybe not exercising, right? Or maybe you’re not doing it, right? One should make sure that he is following a right training program. With all the cutting-edge techniques we’ve forgotten what actually works. You need a complete package that transforms your physique and builds your muscle. And not just makes you bulkier.
Let’s take a look at few tips that would help you get back to basics and have strong muscles:
- You need calories
Many people just concentrate on consuming protein and avoid eating calories per day. Your body needs proteins as well as calories. Your body stops growing if you don’t consume enough calories.
- You need carbohydrates
One needs to consume carbohydrates so that the body can fuel energy for exercise. Carbs also play a role in releasing insulin. Insulin is the body’s most potent anabolic hormone. It also promotes gluconeogenesis, protein synthesis and the formation of adipocytes.
- Protein, protein, and protein!
Do not even imagine building muscles without an adequate supply of protein. It’s like thinking to build a tower without cement. The recommended quantity for a person is one to two grams of protein per pound of bodyweight.
Eat foods like beef, chicken, fish, egg whites, etc. They have a high content of protein.
- Have smaller meals
Smaller meals ensure the release of insulin. Insulin is body’s most anabolic hormone. The body works towards releasing insulin to lower blood glucose levels and keeping the body in a state of homeostasis. In short, the more the better!
Try eating shorter meals at frequent intervals of time. It may seem difficult at the start but it will help. Divide your calorie intake between your numbers of the meal.
- You need good fats
The general thinking while building muscle is to stay away from fats. This is a misconception since fats are important in growth. You just need to make sure that you’re consuming good fats.
- Drink lots of water
Drinking plenty of water is said to be a solution for almost every health problem in this world. Just saying! One cannot ignore the fact that a human body is made up of 70% water. If you suffer from dehydration, your muscle size will suffer.
- Have post workout meal
One should consume meal right after a workout so that the carbs and protein are burnt faster. This is done so that, it builds itself bigger and stronger. This is needed for an efficient repair of the body. A perfect example is a protein shake.
- Take rest
Just as the workout is important to build muscles, taking rest is too. One has to rest enough to grow enough. This time is used by the body to recover.