Build Muscle

muscleThere are several ways of building muscle that will essentially help you to grow muscle mass and burn enough calories for sufficient weight loss. What you really have to understand is this does not happen overnight. You need to get to the gym to start on your way to add muscle and mass to your frame. If you follow these exercise and diet regimes you will be ahead of the game.

One of the first things to do is to increase your caloric intake. What is that you say? Eat MORE calories? Yes this is part of the plan. If you are currently eating 1500 calories a day – increase that to 2000. However make sure that what you are eating is food that creates muscle growth, like protein. Aim to eat at least 1 to 2 grams of protein for every pound of body weight. If you weigh 150 pounds take in 150-300 grams of protein every day.
Next make sure you drink enough water. The body needs the right amount of water to build muscle at an optimal rate. You should take your body weight in pounds and multiply it by 0.6 and that will equal how many ounces of water you should consume a day.

Eat regularly. Rather than having two or three large meals, eat five of six smaller meals spread out throughout the day. To help keep your protein intake high, one or two of those meals can be a protein shake. You can mix skim milk (8 ounces) with 1 banana, 1 teaspoon a peanut butter and 2 scoops of protein powder.

Make sure you eat fat. That sounds wrong if you are thinking about muscle and weight loss – however it has to be the right fat. Stay away from saturated fats and go with monounsaturated fats that are found in olive, canola and sesame oils; avocado; and nuts such as almonds, peanuts, pistachios and cashews. Omega 3 fats found in fish like salmon, tuna, trout and sardines is also a good menu choice. Add polyunsaturated fats like corn, cottonseed and sunflower seed and oil; flaxseed and flaxseed oil; soybean and soybean oils.

Get your vitamins in – A good way is to eat foods rich in vitamins like leafy green vegetables. You can also take vitamin supplements to insure you are getting the right amount of minerals to stay healthy.

While a good diet is important, exercise is key. Before you begin an exercise routine make sure you warm your muscles up. Stay away from stretching but rather start with a low intensity routine designed to warm up all the muscles you are about to give a work out on. Work your whole body but work harder and shorter – with 6-12 reps per routine. Limit your overall training to about 45 minutes a day. Every four to six weeks vary your routine so the benefits of weight training do not diminish.

Get your rest. Your body needs time to recover in between work outs. You need 7-8 hours of sleep a night and its best to avoid caffeine and alcohol so you can get a deeper sleep. Getting the proper sleep also lowers your stress levels which is important in keeping cortisol from storing fat in your body.

Target your arms, biceps, quads hamstrings, chest and abdominal muscles. Weight training, circuit training and strength training are great ways to begin.

As you gain muscle, your metabolism will regulate itself. You may have to adjust your calories to maintain. Some form of exercising every single day is beneficial. Keep moving – your muscles rest when you are asleep. Most importantly get into a fitness plan and stay with it – challenge yourself and the end results will be worth it.

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