Firstly, training. I'm afraid there is no escaping it! You must train with weights if you want to gain muscle on your body, and by weights I mean free weights. Barbells, dumbbells and power racks are your friends here! Find a good gym that has this equipment and that is really all you need. All those fancy machines in the gym may look appealing but they are nowhere near was effective for adding muscle to your frame as free weights are. Focus on compound exercises like squats, deadlifts, bench press, overhead press, chins and dips.
Nutrition is your next concern. Ditch the pizza and hamburgers and eat some good, clean food. Protein builds muscle so aim to eat at least 1 gram of protein per pound of bodyweight. Try not to rely on powdered protein drinks and instead have lean chicken, beef, fish etc - protein that comes from whole food is more beneficial for muscle building than powder.
Next up is carbohydrates, if you don't eat enough carbs the protein you have eaten won't be used effectively. The amount of carbs you eat is a tricky one as some people are more carb sensitve than others (resulting in fat gain). As an example, if you are 12 stone aim for 5 meals of carbs at 40 grams each (with protein and fat thrown in) - this will give you 200 grams per day however you may need more on a workout day. Don't forget fat, not all fats are bad and some are very good for you. Essential Fatty Acids (EFAs) are amazingly good for your health and will help you build muscle. EFAs are found in foods such as oily fish, nuts, seeds and avocados among others.
So we have covered training and diet, the final component is rest. You must rest to allow your body to recuperate and grow. When you train your muscles the fibers are actually being broken down, when you rest your body will use the food you have eaten to rebuild the muscle fibers. Rest is very important to aim to get at least 8 hours of sleep per night.
Author: Edword Hickfort
No comments:
Post a Comment