people who start a sport looking to feel good and improve your lifestyle. A
very important group seeks quick and convenient way to gain muscle mass, ie to
increase the volume of your muscles. In this regard it should be stated that
there are no "magic bullets" for this, but any change requires a good
training plan, adequate nutrition and perseverance.
principle, it is important to note that the increase in calories is right about
normal caloric intake (one that keeps the athlete in the weight average), this
must be done in moderation, a 10 or 20%. This will ensure a progressive weight
gain, avoiding the accumulation of fat. Add to our body 1 kg. body weight is
very simple, just sit and eat without measure and we'll make ... but it will be
1 kg. fat. To achieve gain 1 kg. muscle mass must be combined moderately high
intake of calories and nutrients, with intense exercise.
is especially important to check the protein intake. Protein is the nutrient most
important for the formation of muscle gaining secrets scam tissue and strength gains. A minimum of 2
grams protein. of protein per kilo of weight, is essential. We must not forget
that in a single digestive process can not assimilate more than 40 grams.
protein, so it will be necessary to share with total count of the proteins
needed during the day between 5 recommended foods. The complex carbohydrate
intake should be kept high, at about 65% with special emphasis on making our
meal rich in this nutrient.
of food during the day:
hyperproteic BREAKFAST: Rich in fiber
Mid Morning: Intake of Amino Acids, yogurt, fruit, and in general, easily
enough: To win 1/2 pound of muscle actually requires a positive energy balance
of 500 to 1,000 calories per day. This implies that increase daily food intake.
often: Eating frequently and increase the amount of food at each meal is an
effective way to increase the intake of calories. Power base will need more
than three meals a day (4 to 6 meals) trying not to interfere with training.
the distribution of proteins: Include small amounts of protein at every meal
will improve the level of amino acids in the blood and this will facilitate
muscle development. Food consumed in each one of these protein-rich foods:
Milk, cheese, yogurt, ham, chicken, beef, soybeans and soybean products, fish
the right time: Eat a small meal rich in carbohydrates and moderate in protein
immediately after training helps to increase gains in muscle mass, increasing
production of anabolic hormones, reducing the cleavage of proteins and amino
acids for the synthesis providing of muscles. (Eg a tuna sandwich, yogurt with
cereal or scrambled eggs with toast).
Organized: The increase in caloric intake is not easy, requires organization
and discipline. Planned purchases of food, places to eat or take them with you
to avoid having to skip meals or eat the wrong foods.
Hydration: Hydrate during training avoids: you lose your appetite (a symptom of
dehydration), you get to eat very thirsty and drink too much fluid (this
reduces the amount of food you can eat). Also, stay well hydrated improves the
quality of training. Drink 3 to 4 glasses of fluid per hour of exercise.
and patient ...
Individuals respond differently to increasing muscles. Many fall into the trap
to eat and train well for a couple of days and then lose the record, this
significantly reduces the progress of growth in muscle mass.
If you are going through puberty or coming to it, remember that does not have
enough hormones to grow their muscles, wait a bit to finish growing. Do not
compare yourself with advanced athletes, they well be higher, they also have
more time training.
There are many supplements on the market designed to increase muscle mass and
strength. Before using any supplement consult a nutrition expert regarding the
efficacy, safety and legality of the product.
consider that we all have different genetic potential to build muscle mass,
which is why the goals should be tailored to each and must be very realistic.
determine many fundamental aspects for the ability to build muscle such as the
ability to sustain bone that allows some muscle mass, the ability of secretion
of hormones and their receptors, the ability to metabolize nutrients, energy
expenditure and psychological makeup required for the effort. Thus, aspects of
interest are the stage of life where they are (adolescence, adulthood) and
hormonal differences (male, female).