The main thing to think about when creating your own diet plan for gaining muscle is to take in slightly more calories than you normally do. Find a calorie calculator (there are a bunch of free ones online) to find out what that number is, and realize that it takes energy to grow muscle.
A common mistake that people add to their diet plan for gaining muscle is that they will add protein shakes. You don't need protein shakes to build muscle.
In fact, your body can only absorb a limited amount of protein a day as well as a limited amount in a sitting—the unnecessary consumed protein goes straight to your fat stores.
What many people do is take too much protein and calories and gain fat, not muscle. Or another thing that ends up happening is that they simply build bulk muscle—muscle that may look good for a little while, but is ultimately useless and won't be last nearly as long as lean muscle.
There are supplements on the market that promote muscle gain by providing the necessary nutrients to your body. That doesn't mean loads of protein or creatine. It's the vitamins and minerals that are required for building muscle.
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Little tablets of multi-vitamins will be far more beneficial to you than taking high-protein shakes. Too many people have the wrong ideas about how to gain muscle, and more often than not, it starts because of the way that people eat. So, the things that you need to take into serious consideration when creating a diet plan for gaining muscle is the type of food you eat.
Eating a well-balanced diet with meat, nuts, fruits, vegetables, and getting all the necessary nutrients will help so much more than many people would believe. Don't believe in the “magic bullet” muscle building shakes and other absolute CRAP on the market.
Spacing out the protein throughout your day is what is most recommended because building muscle is a 24-hour process. Don't get into the hype of protein shakes, you can get all the things you need much more naturally and with the same things you are already eating.
Yes, there are supplements that will help you keep your protein and mineral levels up, but that is it, they will not miraculously help you gain muscle mass and achieve that look you long for.
So, what kind of bodybuilding workout will help you gain muscle? The best thing is to stick to the basics, unless you are a professional bodybuilder you don't need anything else. A professional bodybuilder wouldn't be reading this, so the first thing to start with is stretching. This is significant to warm up your muscles and your wrists and prevent any injuries from happening.
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So, what next, after stretching comes warming up. You need to arm up your muscles before you get on with the real exercise. A few lightweight series should do the rick, after that starts the workout, the best way to go about it is to start with your upper body part and work your way towards the legs.
One mistake most beginners make is to concentrate on a set of workouts, which is wrong, work on your entire body, which will speed up the process. If you also concentrate on heavy weights, you will speed up the muscle building process.
But never over exhaust yourself, your workouts need to be timed. You will gain nothing if you spend more energy than you have, that way you will lose weight and not gain muscle.
However, for now, I will be looking into nutrition, but you can view details of exercise and recovery for hypertrophy by clicking here. Diet is massively important, some claim that it will account for up to 70% of your results.
To gain weight, you must consume more calories than you burn. If not, you will either stay the same weight, or lose weight, never mind how well planned and thought through your training program is.
Time and time again I get people asking me why they aren't putting on weight even though they've been following a good solid weight training program, and usually, it's the same answer every time. You need to eat more! More calories!
Now, I don't mean rush to your local McDonald's and go wild. Try to aim to increase your protein, low GI carbs, healthy fat and overall daily calorie intake. Also make sure you consider your body type.
If you are naturally skinny (an endomorph) you may have to bump your calories by 500–700 calories a day. Whereas if you naturally store a lot of body fat (endomorph) you may need to limit your increases to minimize fat gain, maybe just 200-300 more calories per day should be adequate?
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Consuming so many calories in a day can be hard, and feel like a real effort, but you can make things easier for yourself by splitting up your daily calorie consumption from 3 large meals into 5 smaller ones. Not only will this help you eat more, but more frequent eating will help to boost your metabolism.
Don't avoid fats like the plague! Fat contains 9 calories per gram. So, you can eat less food and still gain more calories (obviously fats from fish, nuts, and seeds (good fats) will be more beneficial to your body rather than fat within chocolate bars, cakes, and biscuits.)
Try not to go over the top on your protein consumption. I have heard of people taking 300g plus per day, but this is too much. Aim for 2 grams of protein per KG of body weight. So if you're 75KGs, that's 150 grams of protein per day will be sufficient to meet your nutritional needs.
As for carbs, try to stick to mainly low GI foods such as fruit, brown rice, brown pasta and oats. GI stands for glycemic index and relates to how quickly the carbs are digested by your body. Table sugar (GI of 100) for example is digested quickly, whereas oats have a GI of about 34 and will be digested a lot slower and provider longer lasting energy throughout the day.
Will supplements help me? Yes, if you pick the right ones and ONLY if you're training, recovery and nutrition are spot on. If not, then they're not going to do much for you and may be perceived as a waste of money. Best bet is to go onto monster supplements and have a look at the customer reviews on their products.
But what do I do if I start to gain body fat? A small increase in body fat can be expected. If the fat gain starts to become excessive, simply cut back on your calorific intake.
If you ask any one of those people who you see in any of these magazines, they will tell you the first thing that you should focus on is your diet. You are completely wasting their time in the gym if you have not formed a proper diet that is going to assist you in reaching your goals.
Every bodybuilding diet plan consists of some common but very essential components. The first thing that you will find in a diet such as this is that you must eat at least 5 to 6 meals a day.
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You should be eating one meal every 2 to 3 hours throughout the day, this is going to keep your metabolism high and provide your muscles with a constant supply of nutrients that will allow your body to produce the muscle that you desire.
The old ways of eating three meals a day and being done is not going to work at all, it is literally impossible to get all of your nutritional needs in three meals.
Another thing that you must focus on is your protein, carb and fat intakes. You must have specific macro nutritional ratios that are going to fit the goals that you have set out to achieve. Protein will be significant in a diet such as this, and you should always keep your protein intake to at least 1 to 1.5 grams per pound of body weight.
Moreover, you must calculate the specific number of calories that you must consume daily. This is critical in the muscle building process because you must provide your body with enough fuel to produce the muscle that you want. This is going to vary from person to person, if done wrong you will either add unwanted fat gain or make no muscle gains at all.
No matter how fancy the title, these workouts must contain some basic exercises and information to have any sort of impact on your body. Without these basic building blocks, fancy name or not, the gyms are just wasting your money. Find the best muscle building workout that works for you.
There are five ideas to keep in mind when you start on your muscle gain workout. Some of them may sound counter-intuitive, but don't be fooled, they really do work. You will need to experiment with all of them to figure out what works best for you.
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1.Any good workout begins with your diet. Make sure to up your protein intake, eat complex carbohydrates, include supplemental forms of protein and other nutrients like Creatine in your diet through the use of bars, shakes, and powders, include a multi-vitamin to replace nutrients you lose, and drink lots of water. Now that your insides are on their way to a better body, you can work on the outside more successfully.
2. A controlled set of fewer repetitions with more weight will have a greater impact than many repetitions with less weight. Remember, this is a muscle gain workout, so you are trying to push your body to create muscle fibers. Here's a great muscle gain workout routine. Do 10 to 12 repetitions, with each rep taking as much as a minute. Maintain control throughout, so that the muscle or muscle group is always tensed and in action.
3.Take less time with your workout. Ideally, it should take 25 to 45 minutes. Taking long breaks in between sets won't accomplish your goals. Push yourself to keep moving, and your body will rise to the occasion. As you increase the pace of your muscle gain workout, your body will increase the rate at which it creates muscle.
4.Work all the muscle groups, all the time. If you don't have the time to train the whole body at each workout session, work the upper body at one and the lower body at the next.
The point is to achieve balance by either working all the muscles within a particular muscle group with a single exercise, or being sure to work the opposing set of muscles during the same workout. If you structure your muscle gain workout in this way, you'll be stimulating muscle growth all day.
5. Finally, give yourself time to recover. Don't a muscle building workout every day, or you run the risk of stressing the muscles and weakening them. Make sure to sleep 7 to 8 hours per night, limit your workout to 4 or 5 times per week, and always track the progress of your muscle gain workout.
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