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2019-02-17

How to Gain Muscle?

Here is Summery of full article..

                                            *Diet

                                            *Guidelines for Exercise

                                            *Muscle Exercises

                                            *Tips

                                            *Warnings

                  This weight lifting regimen works for different muscle group on different days. and this this regimen alllows yourself two days rest. Get a healthy diet filled with protein, healthy fats, and complex carbs. Important thing is stay committed and don’t forget “Heavier weights with fewer repetitions build muscle bulk more effectively than lighter weights with more reps.”.

Diet

1.Caloric Consumption

For a example, if you are currently consuming 2,500 calories a day, incerese that to about 3,000 calories or even more. But make sure that you're eating clean, and are don't eat too much.

2.Proteins for Muscle Growth

Target for between 1-1.5 grams of protein per kilogram of bodyweight. For a example, if you weigh 175lb, take in at least 80-140g of protein every day.

  • One ounce (28 grams) of cooked meat contains roughly 7 grams protein. You can meet an 80 gram daily goal with two 6-oz. steaks, assuming no other protein sources.

 

3.Drink Water

Our body needs a sufficient amount of water to build muscle . Here is a perfect little formula to help make sure you are getting enough:

4.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.

5.Healthy fats

                                    That's correct - not only does it make food taste good, fat is good for you and me also, as long as you are eating the right kinds and amounts of fat! Saturated fats - the fat you'll find in bacona , a stike of butter, or a bag of chips- should be limited to about 20g or less. Really that's the bad news. Here is the good news, that's unsaturated fats are actually beneficial, even necessary. Fat is necessary for the proper distribution of vitamins K, E, D, and A, helps promote better eyesight, and healthy skin. Depending on your total caloric intake, 55-75g of monounsaturated or polyunsaturated fat is beneficial for your training, and your overall general health.

6.Vitamins

Guidelines for Exercise

1.Exercise Routine

2.Warm Up

3.Short Hard Work

4.Whole body workout

5.Cardio Training

 

 

6.Rest

  • Chronic fatigue
  • Strength loss
  • Loss of appetite
  • Insomnia
  • Depression
  • Lowered sex drive
  • Chronic soreness
  • Prone to injury

7.Lower your Stress

our stress comes from home, business, stress comes from everywhere, do what you can to reduce or eliminate it. It's not just good for you , but stress increases the production of the hormone , a hormone that encourages your body to store fat and burn muscle tissue.

 

 

Muscle Exercises

1.Chest Exercises

2.Shoulder Exercises

3.Practice Explosive lifts

4.Bicep Muscle 

5.Tricep Muscle

6.Abdominal Muscles

7.Work your Quads and Hamstrings

Here are four different exercises to build and strength your leg muscles

 

Tips

Warnings


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