• Embed Doc
  • Copy Link
  • Readcast
  • Collections
  • CommentGo Back
Download
 
Rules to Follow to Build MuscleDo not underestimate breakfast
Many people think that skipping breakfast will help them lose weight and fat, but this is wrong.Breakfast is the most important meal on the day. Breakfast counteracts the breaking down of your muscles in the most effective way. During the night the blood sugar drops and if you do not eat agood breakfast you stop your muscle from growing. Also if you have worked out the day before,your body will need protein as soon as possible to re-grow the muscles. If you can feel the stiff painin your muscle from yesterdays workout, it means they still need protein.
Nutrition
Do not take supplements or protein shakes instead of food. These work best as a compliment toyour food or as a boost before training. But never believe that shakes and supplements make your muscle grow the way that real food does. Also test different ones to see which fit your body best.Remember, everyone is different. What works for one person will not work for everyone. Youshould be looking to have 4 food based meals a day, with 1-2 based on protein shakes and powders
Eat every 3-4 hours
Your body needs a constant supply of protein to grow and repair muscles as quickly and effectivelyas possible. Also reduce the portions size of your meals. A common mistake made, is that people believe it is better to load up on protein in large sized meals. This is wrong. You should only eatuntil you no longer feel hungry, not until you are full. Anything more than this will slow down themetabolism and the food won't be burned up efficiently. As a result the excess is stored as fat.Eating 5-6 times a day tells you body that it won't be going for long periods of time without food.Therefore there is no need to store it up as fat and your metabolism is faster 
Drink Water
Every chemical reaction in your body happens in a water based environment. If you do not drink water you are going to dry out and your body will not function properly. Functions like fat burning,muscle growth and repair. Your body is made up of 65-75% water, therefore you need to keep ittopped up
Control what you eat
You need to get past the idea that food must taste good. Food is a fuel for the body, it is not a treat.Most things that taste good are packed with fat, sugar, salt etc. Exactly the type of thing you need toavoid. For example if you have ever ordered a salad from a fast food outlet, I bet it tastedsurprisingly good. Why? Because they are full of sugar. You need to learn how to read nutritionallabels on food, as there are many unwanted things hidden in packaged food. Saying that, what youeat doesn't need to taste horrible. The most important thing is to keep what you eat as natural as possible. Anything that is processed, has additives or preservative isn't going to do you any favours.Food that is fresh, natural and unmodified will provide you with the fuel you need, without beingfull of unwanted ingredients that are going to add fat
Vary the food
This is a key for success. The big advantage you get is that your body do not get used to one certaintype of protein, or vegetable etc. I'm sure you all know that plenty of protein is essential for  building muscle. In terms of protein sources the best foods to build muscle are a mixture of sourcessuch as chicken, fish, beans, eggs, low fat milk, and if it is to your taste a small amount of red meat.I personally don't recommend eating red meat as there are health risks associated with it, and redmeat can be high in saturated fat. Varying your food will also ensure you are getting a wide varietyof vitamins and minerals needed for a health body.
of 00

Leave a Comment

You must be to leave a comment.
Submit
Characters: ...
You must be to leave a comment.
Submit
Characters: ...