Perhaps your sand will hit you in the face. Perhaps you have lost a person who can become stronger. Or, maybe you read a lot about weight loss and actually admitted that you want to gain weight, this is a social taboo. Whatever the reason, you want to increase the scale. Now.
But Doug Kalman, director of nutrition at the Miami Research Institute, says you forget what you call high-speed metabolism. “Most lean men who do not increase muscle weight, just eat and exercise the wrong way,” he said. Here’s your solution: Follow these 10 principles and pack a pound of muscle every week.
1. Maximize your muscle tone. The more proteins your body stores, the more your muscles are in the process called protein synthesis. But, for example, your body constantly uses its protein stores for other purposes – for example, to create hormones.
As a result, there is less protein for muscle building. To counteract this, you need to “build and store new proteins faster than your body destroys the old protein,” said Dr. Michael Houston, professor of nutrition at Virginia Tech.
2. Eat meat. According to a well-known study in the Journal of Applied Physiology, approximately 1 gram of protein per pound of body weight is consumed, which roughly corresponds to the maximum amount that your body can use every day.
For example, a person with 160 pounds should consume 160 grams of protein per day – he gets from 8 ounces of chicken breast, 1 cup of cheese, sandwich from beef, two eggs, a glass of milk and 2 ounces of peanuts.
4. Exercise your biggest muscle. If you are a beginner, almost any exercise will be strong enough to increase protein synthesis. But if you for a while have risen, if you focus on large muscle groups, such as chest, back and legs, you will create the fastest muscle. Add squats, weightlifting, pull-ups, sit-ups, bench press, drowning and military compression for your workout. Do two or three repetitions of 8 to 12 repetitions with a break of approximately 60 seconds between each set.
5. But first drink a glass of strong drink. A study conducted by the University of Texas in 2001 showed that athletes who consume milk shakes containing amino acids and carbohydrates before exercise can increase protein synthesis more than athletes who drink the same milkshakes after training. Shake the blocks for muscle building, containing 6 grams of essential amino acids – protein – and 35 grams of carbohydrates.
“As the exercises increase blood flow in working tissue, the use of carbohydrate protein mixtures before exercise can lead to increased consumption of amino acids in the amino acid,” said Dr. Kevin Tipton, a science and nutrition expert at the University. In Galveston, Texas.
6. Pick it up in a day. Spend a full body workout and rest during the day. Studies show that weight training helps increase protein synthesis for 48 hours immediately after training. “Your muscles will grow when you relax, and not when you are exercising,” said Michael Mega, health advisor, formerly a lean man, using this program to pack 40 pounds of muscle.
7. Pour in carbohydrates after training. Studies show that if you feed carbohydrates to your body, you will recover your muscles faster on rest days. Kalman said: “Exercise with carbohydrates can increase your insulin levels,” which in turn slows the rate of protein flow. There are bananas, sports drinks, sandwiches with peanut butter.
8. Eat something every 3 hours. “If you do not consume it regularly, you can limit the ability of your body to create new proteins,” Houston said. Divide the number of calories needed per day by six. This is approximately the number of meals that each meal should eat. Make sure you consume a little protein – about 20 grams every 3 hours.
9. Make ice cream. After 2 hours of exercise, eat a bowl of ice cream (any kind). According to a study in the American Journal of Clinical Nutrition, this snack is likely to stimulate insulin growth than most foods. This will prevent the protein from splitting after training.
10. Drink milk before bedtime. 30 minutes before going to bed to eat a combination of carbohydrates and protein. Kalman said that calories are more likely to accompany you during sleep and reduce protein breakdown in muscles.