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If you are really interested in building your muscles then you must have maximum strength because " More Strength More Muscle “ Guidelines to Follow Diet-Surplus Calories To build your muscles you should have enough calories so that your body could be able to synthesize new muscle tissues and you must have to gain weight, gaining a pound in one week that is 3-4 pound per month is the best for the beginners but if you are gaining more than u must reduce your calories intake. Some people don’t gain weight at ones but you can see their body changing as they are gaining muscles. Protein Intake Take at least 1-2 grams of protein for every pound of your body weight, so if you weigh 120 pounds then take at least 120 to 240 grams of protein daily. Basically the muscles of your body are in continuous state of repair, so to maximize the chances of repair and replacement, sufficient quantity of protein is needed. • Protein Sources 1.beef 2.eggs 3.poultry 4.dairy (milk, yogurt, cheese) 5.fish Fats intake Low Fats intake is not healthy for a body; your body always required a certain amount of fats to function well and to be balanced. Fats intake should be about 20-30% of your everyday calories, so more calories you take the more you get closer to 30% and the more it will help you to build your muscles • Fats Sources 1.whole eggs 2.Extra Virgin Olive Oil 3.Fatty meat 4.Avocado 5.Fish 6.butter Carbohydrates Intake Carbohydrates are useful for mainly two purposes, for getting sufficient amount of energy which will be helping you during your workout and secondly it fulfills insulin requirements. Insulin is the main ingredient which takes mineral from the bloodstream and helps the muscles to rebuild quickly, so after taking enough calories, proteins and fats approximately 300 grams of carbohydrates is required to build your muscles efficiently. • Carbohydrates Sources 1.Rice 2.Pasta 3.Fresh Fruits 4.Oatmeal 5.Flour Eating Habits Instead of having the traditional two to three large meals a day, make it five to six smaller meals. Vitamins Intake Along with all fats, protein etc also add necessary multivitamins in your diet to make sure that your body is getting all the minerals to stay healthy and balanced. Pre and Post Meals In order to maximize your workout results you must sandwich you training exercise between pre and post workout meals. Pre Workout Meal (1 or 3 hours before the exercise) As you are about to start your workout, you body requires sufficient protein for muscles rebuild and replacement, carbohydrates for maximum energy and fats to keep your body balanced so approximately you requires Protein 25-40g Carbohydrates 25-40g Fats 10-15g Post Workout Meal (within 100 minutes after workout) After your training, your body is deprived of many basic nutrients and minerals. So to balance your body and to be in healthy state again approximately the same amount of protein, carbohydrates and fats is needed. Exercise A good diet ensures that your body is healthy enough to handle workouts, it enlarges your potential but good exercise training make sure that you get what u really wanted, in this case mending your muscles to be more bigger and stronger. Workout Cycle • Before entering into intense muscle training cycle you must warm-up your body because researches have shown that without warming your body and directly doing extreme workout you are very much likely to get severe injuries. • After warming up your body you can start working out few muscles group, don’t rush into more muscle groups. • And after completing the above two step you can work your whole body but slowly and steadily. • Going through the above extreme workout routine, you should take at least 7-8 hours to make your body healthy again for another day workout. Repeat the whole process from dieting to exercise; in the end you will be having stronger and bulkier muscles. It is highly advisable that you should join a gym for workouts (check out best gyms in Gilbert )
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