If you are looking to grow the muscles and burn your calories efficiently, you should know the right method of doing it. Though, you cannot be successful overnight, you can go through the following ways for adding muscle mass in your body. You can also visit keleven’s guide to know more about Gym management courses.
Increase Calorie Intake: You should increase your calorie intake. For example, if your calorie intake at present is 2000 calories, you can increase it to 2500 calories. You should consume hygienic foods and should be aware of not consuming much.
Enough Protein: Sufficient amount of protein is required for the muscle growth. Every pound of your body weight will require at least 1-2g of protein. For example, if your weight is 180 lb, you should take 180-360 grams of protein every day.
Drink Sufficient Water: For building the muscles at optimal rates, drinking sufficient amount of water is very necessary. A simple formula will help you to calculate the sufficiency of the water intake. Your body weight multiplied by 0.6 should be equal to the water in ounces.
Regular Consumption: Instead of consuming 2 or 3 large meals, you can have 5 to 6 smaller meals throughout the day. To keep a high protein intake, one or two meals can include protein shake in your diet. Your diet may also include 1 tbsp of peanut butter, 2 scoops of protein powder, 1 banana and 8 oz skimmed milk.
Fat Intake: As long as you are consuming the right kind and right amount of fat, it is essential for your body. Saturated fats included in chips, bacon or butter should be limited to just 20 grams in your diet. The unsaturated fats can be of different types and helps in the proper distribution of vitamins A, D, E and K. As per recent study by recruitingblogs.com on starting career as a sports nutrition, monounsaturated, polyunsaturated and the Omega 3 fats are required in your body for building strong muscle mass.
Vitamin Intake: A multi vitamin supplement should be added with your well balanced diet. It can ensure that proper amount of minerals and the vitamins are getting absorbed in your body. Depending on your age, sex and diet, you should select the right vitamin and consume it in a daily basis.
Warm Up: Yes, warming up is required with a proper balanced diet. You can make a proper schedule for your exercise by starting with a low intensity routine like a simple jog. The cold muscles should never be stretched. The pre work out stretching cannot prevent injury and may result in poor performances. Stretching can provide the optimum result if it is done after the workout session.
Work throughout Entire Body: If your entire body is maintaining the exercise schedule, you will observe the maximum advantages. All the muscle groups should be provided with equal attention. Compound exercises like the presses, dead lifts, pull ups, squats etc can focus on different muscles simultaneously. You should never be in a hurry. For example, a huge weight should not be lifted at a very shorter span of time.
You can target your biceps and triceps with the arm exercises. The quads and the hamstrings can be worked out with squats. With a proper diet and the properly maintained exercise schedule, the individuals can easily build up a strong body. The stress levels, be it from home or job, should be decreased. If the stress level increases, the production of the hormone ‘cortisol’ gets increased which is the main cause of storing the body fat and the muscle tissues get burnt.