5 Best Ways to Maximize Muscle Growth
Many people dream of getting strong muscles, some to impress others or just for personal fitness purposes. Growing muscles requires discipline, patience and most importantly good diet and exercise. Other forms include the use of illegal substances intake to the body such as steroids, they may have impressive results but in the long run they usually have negative side effects. For effective growth, here are five ways to do so:
Increase Calorie Intake
Having more calories in your system increases your body muscles if you exercise properly, note that not all foods have the right amount calories required by your body, other foods like junk food may contain harmful calories that may have a negative impact such as being overweight. Determine your weight, height, sex and your activity factor to determine the amount of calorie intake.
Increase Proteins Intake
Proteins are amino acids and they are body building food. They are essential in building skin, bones, tissues and importantly muscles. Some of these foods are meat, eggs and dairy products, some plants are also a source of proteins, and this includes legumes, grains, nuts and seeds. Taking more proteins by ensuring that, it is included in all your meals in order to help in the increase of healthy muscles for the body. 1-1.5g of protein per pound of bodyweight when training is recommended.
Increase Healthy Fat Intake
Fats are not at all healthy for your body. Saturated fats are solid at room temperature while unsaturated fats are liquid (oil) at room temperature. These saturated fats are the major causes of heart diseases and high cholesterol in the blood thus they should be avoided, unsaturated fats, on the other hand, are healthy and helps in decreasing blood cholesterol levels. It is proved that less than 30% of calories in a day should come from fat which can be found in foods such as butter, margarine, oils fried foods, etc.,. For unsaturated fat, you can find it in corn, soya bean, sunflower, and safflower oil.
Proper Multivitamins Intake
To fully understand the use of multivitamins one needs to know what Vitamins are, they are natural substances the body needs to grow, develop and function normally, vitamins are mostly found in vegetables and fruits. Multivitamins are prescribed to those that needs extra vitamins and are unable to obtain the required vitamins. They come in various forms such as chewing tablets, capsules or oral liquid. Taking high potency multivitamins ensure that essential nutrients are available for the thousands of metabolic reactions in the body. Multivitamins are usual supplements and are advisable in order to increase your muscles.
Proper Exercise Guidelines
Overwhelming yourself with vigorous exercises over long periods of time may not be the ideal way of gaining more muscles.
It's always wise to get some proper guidelines, some of these are
1. Great diet intake- To maximize the body potential a good diet is necessary, it also helps in gain energy after exercise.
2. Warm up before an exercise routine — This help to get in the right frame of mind and prepare the body muscles, this will help reduce injuries.
3. Proper amount of rest and exercise — Research shows an hour's work of intense work out is all that is required for your growth. Changing your exercise routine reduces chances getting body stress.
4. Working your whole body — Don't aim at building muscles for only one part of the body, aim to give equal muscle attention, this will balance training, growth and flexibility. Compound exercises such as squats, deadlifts, presses and pull ups use different body muscles.
5. Do exercises that your body can handle over time, don't overwhelm the body by doing extraneous task that may lead to injuries.
This is just some of the basic methods of muscle building techniques, adhering to such will give you a healthy increase muscle build. Ehic card covers you for emergency healthcare in Europe.
Amelia Verona lives in Cambridge, UK and is an avid reader and blogger. Her areas of interest are Food, Blogging, Reviews (Book/Movie), Travel, Fashion, Lifestyle and Fitness. Currently she is creating awareness on Ehic Card which determines European health insurance card providing quality medical care at free of cost.
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