Trying to build muscle through excessive diet without proper diet planning and proper exercise is not a solution because it can lead to unintended consequences such as stomach fat and health problems such as cholesterol accumulation, diabetes and other related diseases. . This is especially true for those who are living a fast-paced lifestyle and have to exercise regularly for a limited time in a limited time.
Take a holistic approach to ensure more sustainable muscle growth, healthy weight and good health. The key parts of the weight gain program cannot be ignored, including:
i. A protein-rich diet that provides all the essential amino acids needed for muscle gain. Lean meat red meat helps to increase muscles quickly, but because cholesterol is a problem for most of us, the diet also includes chicken, turkey and fish and other white meat is very good. Nuts such as almonds, walnuts and pecans are also beneficial because they provide protein as well as healthy fatty acids such as omega-3, which is an essential part of building a muscle diet. In this regard, whey protein ranks first in the list of supplements.
Ii] High-calorie diets, including low-glycemic carbohydrates such as brown rice, sweet potatoes and whole-wheat bread, will help achieve weight gain. This will ensure that the body does not use energy from muscle tissue, which counteracts our efforts to increase muscles, especially during exercise.
Iii. Creatine is a supplement that helps fast lean muscle growth. This supplement is usually combined with some essential amino acids and vitamins. Creatine improves the maximum strength, muscle endurance and anaerobic capacity required for high-endurance exercise, while adhering to pregnancy dehydrating cells, and muscle replenishment and muscle recovery during exercise and after exercise. By the way, skeletal muscles account for 95% of all creatine in the body, while the heart, brain and testicles remain at 5%.
Iv. High-intensity physical exercise is the third component of the muscle gain program. It is well known that weight gain occurs when nutrient food intake is accompanied by appropriate physical exercise that stimulates protein synthesis. Experts in the field generally believe that exercise programs should be performed at least three times a week, and each exercise should be performed when the muscles are completely fatigued.
v] Sufficient sleep for at least 8 hours per day is an important part of a rapid weight gain program because sleep allows the body to more effectively release the human growth hormone [HGH] necessary for weight gain. If possible, afternoon naps can be included in everyday life. The release of HGH, which promotes muscle growth in the body, can be considered as a repair and recovery function of sleep.
Indeed, due to genetic factors, some people tend to get fat while others become thinner. This is the case if they achieve the ideal weight by ingesting appropriate foods and supplements, adequate sleep and proper exercise procedures without a structured approach. In my opinion, with proper nutrition programs and the necessary supplements, proper exercise routines and adequate sleep, any thin person can gain weight, become muscular and look better.
Orignal From: Building muscle and health tips
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