Gain Muscle Tips By Food, Exercise and Rest to Lose weight
Muscle will only grow when you feed it properly, we will look at what to eat to gain muscle. What should you eat, and how much should you eat to gain muscle?
Then we will take a look at workout routines to gain muscle, since exercise is key to building muscle.
Then we will cover an often overlooked, but crucial element to building lean muscle mass – rest and recovery.
What To Eat To Gain Muscle
You need to eat a lot of the right foods. Experts recommend eating 20 times your bodyweight in calories. So, if you weigh 150 pounds, try to eat around 3000 calories per day.
Protein is also important, but you don’t have to get crazy – simply 1 to 1.2 grams per pound of bodyweight is plenty.
Good fats (olive oil, fish, nuts, etc.) are important, as they help to form anabolic hormones and stimulate the muscle growth process. Try to get 20-30% of your calories from fat.
Don’t fall into the ‘zero carb’ trap, either. Try to avoid fined, white carbs, and eat more complex carbs such as brown rice, oatmeal, and quinoa. 2-4 grams of carbohydrate per pound of bodyweight is a good range to shoot for.
At the Gym you will see a lot of protein bars, protein shakes etc, and also in your local supermarket there will be an aisle dedicated to these processed foods marketed towards building muscle. Its your choice, but by going down the fresh food section and the meat section, you can make a quick stir fry that can supplement your bodies needs.
Spread Your Meals Out
Try not to go without eating for more than 3 hours – spread your eating out over 5-6 meals per day.
Getting an early breakfast in can be challenging, but also can add the greatest benefit. Morning tea and lunch are then your next most important meals. Changing this routine from our traditional meal pattern can be a physiological challenge.
Top Tip By Daniel: Reducing alcohol intake and sugary foods and sugary drinks is critical
Workout Routine for Muscle Gain
You might think that in order to gain muscle that you have to spend hours in the gym, hitting every body part from every different angle. This isn’t quite right. The fact is you will experience your greatest gains by doing simple, compound movements with heavy weights. These exercises activate the most muscle fibers and force your body to release testosterone and growth hormone to cause an anabolic (muscle-building) response.
So let’s look at a sample routine for beginners:
After a ten minute warmup (do some bodyweight squats, some pushups, and some easy pullups), do:
* Deadlift – 4 sets of 5-8 reps
* Military press (with dumbbells or barbell) – 4 sets of 5-8 reps
* Weighted pullups – 4 sets of 5-8 reps
Day 2 – Rest
Warm up again, then do
* Squat – 4 sets of 5-8 reps
* Incline dumbbell press or weighted pushup with feet elevated (use rings, suspension trainer, or blast straps for more of a challenge) – 4 sets of 5-8 reps
* Body weight row (elevate feet, grab onto a bar, and pull yourself up. Use weight for more difficulty) – 4 sets of 5-8 reps
Day 4 – Rest
Day 5 – Legs and Arm sessions. Aim to be able to only complete 5 sets of 6 reps. Note what weight that was down.
Day 6 – Aerobic exercice. Go for a 30 minute walk, include a few stretches and a few simple push ups.
Day 7 – Rest
After 4 weeks of this routine, its time to start looking at how other people train, what resources are in the Gym for you, and to start observing other peoples routines in the Gym.
Experiment with what works for you. You may want to start warming up on the rowing machine, then go onto weight training, then include a cool down session on a bike or treadmill. The key here is to find activities that suit you for the next few months as you gain your stamina.
Recovery Phase to Gain Muscle
Recovery is the missing link In Gaining Muscle
Here’s the fact: You don’t grow while you are working out. You grow while you are recovering.
To that end, don’t work out more than 3-4 times per week, and none of your workouts should last longer than 45 min.
* Make sure to get 8-10 hours of sleep per night
* Take a ‘back off’ week every 5th week or so, where you reduce intensity
* Take a week off COMPLETELY every couple months, to give your body time to regenerate
By combining your effort of monitoring what you eat to gain muscle, by food, by exercise and by rest, you should be able to meet your goals. For more articles click on Healthy Eating.