Mind blowing SEO improving and Google rank increasing Signature Rotator SEO Tool.

Thread: 

How to build muscle?

Tags: None
Ads
banner
banner
banner
antony Offline referral

Posts: 478
Joined: Jul 2013
Reputation: 5

#1
Senior Member
How to gain muscle for a skinny guy like me? I want to big 001_biggrin
maya Offline referral

Posts: 1,058
Joined: May 2013
Reputation: 34

#2
Posting Freak
To build muscle you have to eat rich in protein foods and work out a lot but be careful not to overwork the muscle, because it will cause it to shrink. You have to allow muscle to rest and relax between the workouts Smile
peper Offline referral

Posts: 5
Joined: Sep 2013
Reputation: 1

#3
Junior Member
Proteins and proteins. And training Smile good luck
maya Offline referral

Posts: 1,058
Joined: May 2013
Reputation: 34

#4
Posting Freak
(09-27-2013 02:35 PM)peper Wrote:  Proteins and proteins. And training Smile good luck

You right, drinking egg whites helps build muscle too because it contains a lot of proteins.
ramu.06051992 Offline referral

Posts: 42
Joined: Jul 2013
Reputation: 14

#5
Junior Member
Antony you should concentrate on 2 things 1) Diet & 2) Exercise Guidelines

1) Diet
Increase your caloric intake. If you are currently consuming 2,000 calories a day, boost that to about 2,500 calories.

Get enough protein to support muscle growth. Aim for at least 1 to 2 grams of protein for every pound of body weight. For example, if you weigh 180 pounds, take in at least 180 to 360 grams—or about 6 to 12 ounces—of protein every day.

Drink Enough Water. The body needs a sufficient amount of water to build muscle at an optimal rate. Here's a great little formula to help make sure you are getting enough: Body weight in pounds X 0.6 = Water Intake in ounces

Eat regularly. Rather than having two or three large meals during the day—something we've grown up with—change your eating habits so that you are eating five or six smaller meals during the day.
To help keep your protein intake high, one or two of those meals can be a protein shake. Here's one example, though a quick Internet search will uncover hundreds of delicious protein shakes:
8 oz skim milk
1 banana
1 tbsp peanut butter
2 scoops of protein powder

Eat fat. That's right—not only does it make food taste good, fat is good for you, as long as you are eating the right kinds and amounts of fat! Saturated fats—the fat you'll find in a stick of butter, a bag of chips, or bacon (sad face allowed here)—should be limited to about 20 grams or less. That's the bad news. The good news is that unsaturated fats are actually beneficial, even necessary. Fat is necessary for the proper distribution of vitamins A, D, E, and K, helps promote better eyesight, and healthy skin. Depending on your total caloric intake, 50 to 70 grams of monounsaturated or polyunsaturated fat is beneficial for your training, and your overall general health.

Eat fat. That's right—not only does it make food taste good, fat is good for you, as long as you are eating the right kinds and amounts of fat! Saturated fats—the fat you'll find in a stick of butter, a bag of chips, or bacon (sad face allowed here)—should be limited to about 20 grams or less. That's the bad news. The good news is that unsaturated fats are actually beneficial, even necessary. Fat is necessary for the proper distribution of vitamins A, D, E, and K, helps promote better eyesight, and healthy skin. Depending on your total caloric intake, 50 to 70 grams of monounsaturated or polyunsaturated fat is beneficial for your training, and your overall general health.

2) Exercise Guidelines

A good diet is required for your body to be able to maximize your potential, but there's no potential at all until you start the process of tearing down your old muscles and rebuilding them bigger, bulkier, and stronger. The best way to do that is to start at the beginning.

Warm Up. Before you begin any exercise routine, whether it is a simple jog, or a 300 pound dead-lift, start with a low intensity routine designed to warm up all the muscles you're about to work on. Not only will it help you get into the right frame of mind, it can help prevent injuries.

Work harder but shorter. Training with high reps is good for building endurance, but it won't help you build up either size or strength. Instead, aim for about 3-8 per muscle group, and 6-12 reps per set for your normal routine. Your final rep should be very hard to complete! If it's not, increase the weight you're lifting.

Work your whole body. You'll see maximum benefit when your entire body is part of the routine. The more muscles you use when training, the more hormones you will produce (including epinephrine and norepinephrine), which in turn stimulates muscle growth both while you exercise and for the entire day.

Limit your cardio training. While doing cardio is great for fat burning, it can limit muscle growth by burning up glycogen and amino acids. If you must keep cardio as part of your fitness plan, try sprint intervals: one minute at an all-out sprint, followed by two minutes of light jogging. Do this for no more than a half an hour, three times a week.

Get your rest. Your body needs time to recover, and to repair (build) your muscles, and to do that you will need at least 7 or 8 hours of sleep a night. Avoid caffeine and alcohol for deeper sleep.

To avoid over-training, set up a schedule that works for you and your goals. Here is an example for a split routine that gives you plenty of time on to break down your muscles, and plenty of time off to let them recover, even larger than before:
Day 1: Chest and biceps, followed by 30 minutes of high-intensity cardio.
Day 2: Legs, triceps, and abs, followed by 30 minutes of high-intensity cardio.
Day 3: Shoulders and back, followed by 30 minutes of high-intensity cardio.
Day 4: Chest, biceps, and abs.
Day 5 - Day 7, rest.

ALL THE BEST Smile Smile Smile





User(s) browsing this thread: 1 Guest(s)