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Tips to Build Muscles and Good Health
Trying to build muscle by eating too much without a proper diet plan and proper exercise is not the answer as it could lead to unintended consequences such as creating belly fat and health problems such as cholesterol accumulation, diabetes and other related diseases. This is especially so with people who live a fast-paced life and have to eat on the go with limited time to manage a regular exercise routine.
Taking a holistic approach ensures more sustainable muscle gain, a healthy body weight and good health. Important parts of a weight loss program that cannot be overlooked include:
i.) A protein-rich diet that provides all the amino acids needed to build muscle. Lean red meat is beneficial for gaining muscle quickly but since cholesterol is a problem with most of us, it is good that the diet also includes white meat such as chicken, turkey and fish. Nuts such as almonds, walnuts and pecans are also beneficial because they contribute protein as well as healthy fatty acids such as omega-3 which are a necessary part of a muscle building diet. Whey protein comes at the top of the list of supplements to consider in this regard.
ii.) A high-calorie diet involving the consumption of low-glycemic carbohydrates such as brown rice, sweet potatoes and wholemeal bread will be helpful in achieving weight gain. This will ensure that the body does not resort to using energy in muscle tissue, thereby canceling our efforts to gain muscle, especially during exercise.
iii.) Creatine is a supplement that helps in rapid growth of lean muscles. This supplement often comes along with some essential amino acids and the sustain. Creatine improves maximum strength, muscle endurance and anaerobic power necessary for high endurance exercise while sustaining prevents dehydration in cells and ensures muscle renewal and muscle recovery during and after exercise. Incidentally, the skeletal muscles hold 95% of all creatine in the body while the heart, brain and testicles hold the remaining 5%.
iv.) A high intensity physical workout is the third component of the muscle gain program. It is well established that weight gain occurs when the consumption of nutritional food is accompanied by appropriate physical exercise that would stimulate protein synthesis. Experts in the field generally agree that the exercise program should be done at least 3 times a week and each session should be carried out from the point when the muscles are completely tired.
v) Adequate sleep of at least 8 hours per day is an important component of the rapid weight gain program as sleep allows the body to more efficiently release the human growth hormone (HGH) needed for weight gain. If possible, a nap in the afternoon could be included in the daily routine. The release of HGH in the body that allows muscle growth can be considered the repair and restoration function of sleep.
It is true that due to genetic factors, there is a tendency for certain people to be fat while others to be thin. This will be so if they go about their lives without a structured approach to achieve the ideal body weight through the consumption of appropriate food and supplements, enough sleep and an appropriate exercise routine. In my view, with the right nutritional plan and the necessary supplements, a proper exercise routine and enough sleep, anyone who is thin can gain weight, be more muscular and look good.
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