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Tips For Designing A High Calorie Diet To Build Muscle
Tips for Designing a High Calorie Diet to Build Muscle
Word Count:
636
Summary:
How to create the ideal diet that will help you build muscle without adding tons of body fat.
Keywords:
how to build muscle, how to gain weight, muscle building
Article Body:
Adding weight that is all or mostly muscle can be a tricky thing if you arent too sure how to approach it. Well just assume that most people know that to add weight to your frame you are going to need to consume more calories and to lose weight you need to consume less calories, but the process of adding muscle weight is just a tiny bit more complex than that simple equation.
When people are trying to drop pounds, they often look to eliminate empty calorie foods that are high in fats desserts, cookies, whole milk, fried foods, etc., so a simple assumption would be to gain weight by adding these things to your diet. Well you could gain all of the weight that you wanted by wolfing down bags of cookies and buckets of fried chicken, but its not going to be the type of weight gain that you are looking for.
It isnt really as difficult as it sounds, but too many people stop listening after they hear eat more food, and end up eating too much of the wrong things.
So what do you do when you are attempting to pile on muscle mass?
If youve been on the standard diet consisting of three meals, its time to start stepping up your numbers. You want to consume anywhere from four to six moderately sized meals a day. Dont get too excited, Im not suggesting that you sit down to six steak dinners a day, there are some very simple ways to get the extra calories and protein that youll need to help your muscles grow.
Restructure your three normal meals so that each one contains a good lean source of protein if it hadnt already your breakfast could be built around eggs, lunch could be chicken breast and dinner could focus on fish that will most likely add some of the necessary protein without having to do any extra work at all. For the three additional meals you can keep it super simple: a meal could consist of cottage cheese and some fruit, your favorite yogurt and a couple handfuls of trail mix or if you could even have a couple peanut butter sandwiches.
Protein drinks and meal replacement shakes are also excellent ways to tack on extra high quality calories. Many people dont like to eat right before bed because it can disrupt their sleep pattern, which can also affect the rate of recovery a great way to combat this is by drinking a protein shake shortly before you turn in. The shake shouldnt overload your stomach or make you feel like youve just eaten a full meal before laying down, but it will provide just as many calories and, chances are, even more protein than a small meal. There are even some people that drink a shake before bed, then set their alarm clocks for about half way through the night to get up and have another shake before going back to sleep.
And just because youve upped your meal anti to five or six a day, that doesnt mean that you should necessarily cut out the snacks. A glass of milk and a handful of mixed nuts will add even more protein, vitamins and essential fats as will carrot or celery sticks with peanut butter or a few hard boiled eggs.
The simple fact is, no matter what your body type, even if you see yourself as a so called hard gainer If you approach your training intelligently, always using proper form and high intensity; allow your body plenty of time for recovery, and increase your calorie intake with good lean sources of protein while maintaining a well balanced diet, your muscles will grow.
BONUS : Tips On How To Gain More Muscle
If you have decided that now is the right time for you to start building your muscles, you may think that you will have to be a slave to the gym for the next several months or even years. Building muscles is not all about exercise. You also need to learn some of the basic strategies required to build large amounts of muscle in the fastest way possible. Read further for some strategies on how you can build your muscles.
Make a careful and frank appraisal of your body's capabilities and limitations at the start of a muscle-building program. This can help you to develop an effective plan and set solid, yet realistic goals when it comes to your exercise regimen. Your body weight and its overall composition are both things you should consider during your initial evaluation.
When going through your muscle building routine, the last set you should train to failure. Your exercise probably will not contribute to maximum muscle growth if you do not reach the point of failure on your last rep. If you feel that you cannot go on, do not keep going, as you could hurt yourself.
You must make sure that your overall daily calorie consumption is adequate. There are various online calculators that may help you find your needs for how much muscle you want to gain. Try using one of the many calculators that you will find, and then make adjustments to your diet in a nutritionally sound way to increase your daily caloric value.
Don't workout for more than an hour. Your body starts producing excess cortisol, the stress hormone, after 60 minutes of a workout session. Cortisol may block testosterone and thwart your muscle-building efforts. Making sure that workouts are less than an hour helps you to get the best results.
In the arena of muscle building, exercise technique is more critical than how much weight you are lifting, how fast you are lifting or how often you are lifting. You should carefully practice every single exercise until you have mastered it. If you practice early on when you're using lighter weights, it'll be easier than if you have to relearn the technique later.
Try and set your own personal records for weight lifting. Use the weights to do this by increasing the weight that you lift. Another record to keep track of is the amount of reps you are able to do at a specific weight. Competing with your own numbers is a great way to motivate yourself, and it keeps things fun.
Do not workout more than four times per week. This can give your body time to recover. When you workout too much, you can make your body overwork itself and not build muscles and get into shape properly, so you won't get the results you're seeking.
To increase your muscle mass, you must increase your intake of nutritious foods. You need to eat the amount necessary to pack on one more pound each week. Look for more ways to take in more calories. After two weeks, increase your intake again if you notice no weight changes.
Staying hydrated is vital to muscle building. Not being hydrated means that you could end up hurting yourself. Furthermore, staying hydrated makes it much easier to build and maintain your muscle mass.
If you are new to weight training, consider signing up at a gym. A gym has all the equipment you need, but a gym is also staffed by professionals that have a lot of information to pass on about weight training and bodybuilding. You'll be able to ask any question that you encounter.
Focus on improving bicep curls. Most people don't move the barbell past the point where it is parallel to your body, thereby not getting the full results of the exercise. The problem is that the top half of such curls is where you can get the most benefit. You can remedy this by performing seated barbell curls.
Building muscle does not always have to mean having a hard six pack or huge biceps. A variety of muscle building routines are available, and it is up to you to choose the one appropriate to you before beginning. If your goal is large, bulky muscles, then most likely you will need to add a supplement to your routine.
Stretching is essential before any workout. Stretching is an important part of your workout routine. You can protect muscles from injury by doing some warm-up stretches and can relax muscles to prevent soreness and stimulate building after you finish your workout. Regular massages can also be useful for helping you to relax and encourage muscle recovery, which is part of building strong muscles.
Before you even read this article, you were probably willing to work to build stronger muscles. Now you should know more about how to effectively build your muscles. Use each tip this article has supplied to ensure your goals are met in short order!
If you have decided that now is the right time for you to start building your muscles, you may think that you will have to be a slave to the gym for the next several months or even years. Building muscles is not all about exercise. You also need to learn some of the basic strategies required to build large amounts of muscle in the fastest way possible. Read further for some strategies on how you can build your muscles.
Make a careful and frank appraisal of your body's capabilities and limitations at the start of a muscle-building program. This can help you to develop an effective plan and set solid, yet realistic goals when it comes to your exercise regimen. Your body weight and its overall composition are both things you should consider during your initial evaluation.
When going through your muscle building routine, the last set you should train to failure. Your exercise probably will not contribute to maximum muscle growth if you do not reach the point of failure on your last rep. If you feel that you cannot go on, do not keep going, as you could hurt yourself.
You must make sure that your overall daily calorie consumption is adequate. There are various online calculators that may help you find your needs for how much muscle you want to gain. Try using one of the many calculators that you will find, and then make adjustments to your diet in a nutritionally sound way to increase your daily caloric value.
Don't workout for more than an hour. Your body starts producing excess cortisol, the stress hormone, after 60 minutes of a workout session. Cortisol may block testosterone and thwart your muscle-building efforts. Making sure that workouts are less than an hour helps you to get the best results.
In the arena of muscle building, exercise technique is more critical than how much weight you are lifting, how fast you are lifting or how often you are lifting. You should carefully practice every single exercise until you have mastered it. If you practice early on when you're using lighter weights, it'll be easier than if you have to relearn the technique later.
Try and set your own personal records for weight lifting. Use the weights to do this by increasing the weight that you lift. Another record to keep track of is the amount of reps you are able to do at a specific weight. Competing with your own numbers is a great way to motivate yourself, and it keeps things fun.
Do not workout more than four times per week. This can give your body time to recover. When you workout too much, you can make your body overwork itself and not build muscles and get into shape properly, so you won't get the results you're seeking.
To increase your muscle mass, you must increase your intake of nutritious foods. You need to eat the amount necessary to pack on one more pound each week. Look for more ways to take in more calories. After two weeks, increase your intake again if you notice no weight changes.
Staying hydrated is vital to muscle building. Not being hydrated means that you could end up hurting yourself. Furthermore, staying hydrated makes it much easier to build and maintain your muscle mass.
If you are new to weight training, consider signing up at a gym. A gym has all the equipment you need, but a gym is also staffed by professionals that have a lot of information to pass on about weight training and bodybuilding. You'll be able to ask any question that you encounter.
Focus on improving bicep curls. Most people don't move the barbell past the point where it is parallel to your body, thereby not getting the full results of the exercise. The problem is that the top half of such curls is where you can get the most benefit. You can remedy this by performing seated barbell curls.
Building muscle does not always have to mean having a hard six pack or huge biceps. A variety of muscle building routines are available, and it is up to you to choose the one appropriate to you before beginning. If your goal is large, bulky muscles, then most likely you will need to add a supplement to your routine.
Stretching is essential before any workout. Stretching is an important part of your workout routine. You can protect muscles from injury by doing some warm-up stretches and can relax muscles to prevent soreness and stimulate building after you finish your workout. Regular massages can also be useful for helping you to relax and encourage muscle recovery, which is part of building strong muscles.
Before you even read this article, you were probably willing to work to build stronger muscles. Now you should know more about how to effectively build your muscles. Use each tip this article has supplied to ensure your goals are met in short order!
