Posts Tagged ‘in one month’

building Muscle

Sunday, November 7th, 2010

The reasons why he was not gaining muscle were: I was not eating enough protein and / or calories. I was consuming about 2.000 to 2.500 calories per day and still required at least 3,500. I was not eating regularly throughout the day. Ate up to three times a day, although sometimes dodging a meal, rather than stick to a routine of eating six times a day at regular intervals. If you want to make your muscles grow quickly, then you MUST have a good diet to gain muscle mass.

I will focus on good sources of protein such as lean meats (chicken breast or turkey), tuna, egg whites, nuts, peas, beans and legumes (like lentils and chickpeas). In general, as a rule of thumb, you should consume one gram of protein per pound of body weight, so that if you weigh 150 pounds should consume about 150 grams of protein per day. To make your muscles grow quickly, you should consume at least 3,500 calories a day (sometimes more), divided into six meals with about three hours between them. The protein shakes are not entirely necessary, but can help you gain muscle, when used as a drink after your workout. How to build muscle? Tip # 2 – Weight Training For those who have difficulty gaining weight to make your muscles grow quickly, you will need make a weight training is an important part of your training.

Now, no need to become a gym rat. . . In fact, 45 minutes to an hour a day is sufficient. The key is to do full body workouts three times a week, and stick to the “big basic exercises.” Squats 1-3 sets of 8-12 repetitions bench press 1-3 sets of 8-12 reps barbell rowing 1-3 sets of 8-12 repetitions of biceps curls 1-3 sets of 8-12 repetitions lying triceps extensions 1-3 sets of 8-12 reps Calf Raising sets of 8-12 repetitions 1-3 How to build muscle? Tip # 3 – Rest Properly If you want to make your muscles grow faster, then you must realize you can not force your body to grow. In saying this, I mean to devote time to a proper rest is essential for muscle growth. First of all, at least, need to take a day off between workouts, to allow your muscles to repair themselves. Second instead, need to make sure you have enough sleep each night, eight hours a day is typical for most people. Why is sleep so important to help make your muscles grow? When we sleep, our bodies secrete natural growth hormone that helps rebuild and “grow” our muscles. This is the single best reason why people over-train, struggling to build muscle mass. The secretion of growth hormone, also increases with a good diet that contains many proteins. So make the dream part of your routine. If you want to gain weight and increase muscle mass quickly is imperative that you find a good training regimen and diet plan for the ectomorph.