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Best 5 Muscle Building Tips For Men

Best 5 Muscle Building Tips For Men
Some wants a sleek body, other wants to build up some hulk in them, some wants curvaceous calves and others want to build chest. Whatever the reason, you need to bulk up now. No matter how much you read about weight loss, weight gain for building muscles is not a taboo like weight gain. Doctors say that most lean men who can’t gain muscle weight are simply eating and exercising the wrong way.

You need to follow these muscle building tips to pack on at least a pound of muscle each week:

Pack on proteins

The more your body stores protein, the more your muscles grow. This process of storing proteins in your body is called protein synthesis. Proteins has an essential role in our body as it is used for making hormones due to which less protein is available for muscle building.

For this, you should store in new proteins faster than your body breaks down old proteins.

Eat meat Eat more

You need about 1 gram of protein per pound of body weight, which is roughly the maximum amount your body can use in a day. A 160-pound man must follow a muscle building diet plan for men that contains—160 grams of protein a day—8 ounce chicken breast, 1 cup of cottage cheese, a roast-beef sandwich, two eggs, a glass of milk, and 2 ounces of peanuts. The rest of your diet must contain carbs and fats.

In order to get adequate protein, you need more calories. Increase your calories by 500 calorie per day.

Have a protein drink first

In a study in 2001 at the University of Texas found that lifters who drank a shake containing amino acids and carbohydrates before working out increased their protein synthesis more than lifters who drank the same shake after exercising. The shake that is to be taken before workout must contain 6 grams of essential amino acids—the muscle building blocks of protein and 35 grams of carbohydrates.

Exercise increases blood flow to your working tissues, drinking a carbohydrate-protein mixture before your workout will lead to increased amino-acids in your muscles.

Body building supplements

Some of the best body building supplements includes HGH energizer and Whey protein. Apart from these supplements, the most effective supplements to gain muscle quickly is high quality protein powder and creatine supplements. Other popular muscle-building supplements, such as nitric oxide or beta-alanine will achieve small results unlike highly proven protein and creatine supplements.

In case, you fall back in any of the above muscle building tips, protein and creatine body building supplements can help you achieve the optimum level desired for muscle building.

Workout and lift and rest

Go for a full body workout followed by a day of rest. Weight workout increase protein synthesis for up to 48 hours after the exercise session. But, keep one thing in mind while working out, if you work a muscle too hard, too many days in a row, the muscle fibers will become too damaged to properly repair and grow. To build muscle quickly, you need to fatigue a muscle group and give it a time to rest.

A muscle typically needs at least 72 hours to repair from the damage of weight workout. You must workout again only if the soreness of muscle due to previous workout session has been gone.

Note:

In order to build muscle quickly, drink this protein shake before every workout. Combine one scoop of your favorite or best protein powder for that matter with following ingredients and blend:

  • 1 tsp olive or flaxseed oil
  • ½ cup fat-free yogurt
  • 1 cup grape or apple juice

Per shake: 335 calories, 27 grams protein, 45 g carbs, 6 g fat.

Author Bio:
Nick Wilson is a freelance writer and fitness enthusiast. He loves sharing tips about body building which according to him is a work of great discipline and dedication. He is also a regular contributor at www.xtremenodirect.com, a website dedicated to give useful information about best body-building supplements for men. You can connect to him on Twitter | G+.

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