The bodybuilding world is confusing. You can approach several ways to the same problem. However, some things are written in stone. You must respect rules and commandments if you want that muscle god's iron. These rules are taken into account when trying to increase mass. Perhaps many call themselves, "how hard can it be to put on?". But for some people, it is challenging.
Furthermore, the purpose is to make you as many muscles and less body fat, not turn you into a fat ball. Fat is your friend when you want to take in body mass, but that does not mean you have to take her life! Those who gain weight quickly should address things more moderately for others and strictly follow the ten nutrition commandments for weight gain.
1. Eat more (use a weight gainer)
Ultimately, the goal is to move the needle weighed up. How can you expect to do that if you do not eat enough? So consume more calories. To maintain your weight, you need Act 10 calories for every pound of your weight. Depending on each body, we can say that the rule is good, plus or minus 500 calories. So, put your hand and eat! After all, the most anabolic thing in the world is food. The rule is simple: if you do not gain weight, you don't eat enough. You may think you already eat more. It is recommended to use a weight gainer for those who have trouble putting on them. Have a balanced cost relative to bringing consumed nutrients and taste good. The best part is bringing calories (600-1200 calories per serving). One such supplement is essential for the very weak.
To recap: Eat more!
2. Eat more often
Closer to the previous command, more meals mean more food and calories. It is also easier to eat eight meals of 500 calories each than to eat the exact total of only four meals (1000 calories at a meal). But this is not about the second commandment. Digestion of nutrients is the main reason. With the large intervals between meals, insulin levels rise and fall dramatically, sowing chaos in your metabolism.
You will not use many nutrients because cells will be saturated or lack hormones in the circuit. And what happens to excess food left unused? Is deposited as fat? Especially with so many simple carbohydrates in the diet, it is easy to "manufacture" fat. More meals per day (6-8) avoid this problem and provides a steady flow of nutrients.
Proteins produced in the body constantly also have an anti-catabolic muscle tissue repair after workouts. And that equals putting on! With a constant supply of amino acids, you balance positive nitrite. Nitric oxide is a molecule found in all living organisms and prevents catabolism.
3. Eat the necessary quantities of nutrients
Protein is the most important! It is true, but many have paid for severe gastrointestinal disorders, taking this statement as one truth available. Many consume large amounts of protein and carbohydrates, and fats are neglected. The problem is that it will not absorb many proteins without the presence of fats and sugars. Both are necessary for the optimal use of proteins. Tissues in the body are made of protein. Proteins are amino acids in the body that are derived from food proteins. These are the bricks with which to build muscles.
Then is necessary to repair muscle tissue damaged after workouts. The trick is to be used where needed. And that's where carbohydrates and fats have their role. Fat is an essential nutrient. It also helps in the digestion of large amounts of protein—for example, the bioavailability of a whole egg and an egg white. The whole egg is absorbed much better, thanks to the yolk's vitamins, minerals, and fat.
The muscle cells need to get protein to be repaired. That should be easy. But for proteins to reach the place, it takes blood sugars present. So, we need carbohydrates. They increase muscle cell volume. When eating carbohydrates, the blood sugar increases, and thus insulin is released from the pancreas. Insulin restores muscle glycogen, making muscle cells absorb blood sugar. Thus they increase their volume and can absorb more protein, which leads to muscle repair and growth.
So, an optimal balance of the three nutrients is the key to success. Hard gainers (those who gain tough weight) are recommended a percentage ratio of 50/35/15, carbohydrate/protein/fat. These nutrients will add some fat deposits, but nothing to worry about. Most are full of nature, though these proportions are large, so be careful of the fat to be essential, and the proportion should be 40/50/10. Also, for most full, try the ketogenic diet, favoring large amounts of fat absorption proteins and carbohydrates in small amounts, and stop adding new fat tissue. If you choose this option, only eat carbohydrates with a low glycemic index (under 50).
4. Consume calorie-dense foods
For most of those who make them complex or very difficult to get used to eating large amounts of food. This "commandment" is just an excellent remark for those who make them quickly, but someone skinny is of great importance. The more you consume calories per gram of food, the better. There are limits to the amount of food that we can digest. Sometimes these limits are below what we would have needed to grow, so you have to fiddle with the numbers. It's to limit the intake of foods that contain no calories and eat calorie foods. Vegetables are excluded, not all, but should be limited. 80% of the composition is water. On the other hand, meat is very high in calories, so do not be vegetarian if you want to increase your mass. Eggs are great for growth and milk (not the fat one).
Must be outlined and some aspects about it. Have you noticed that calorie foods are rich in micronutrients but low in vitamins, minerals, and water? Must compensate for this with the administration of a multivitamin supplement. Besides this, you can also take supplements of vitamin C (3000 mg daily) and vitamin B complex.
5. Use a multivitamin supplement
Although we just talked about this approach again because it is essential. For the body to function correctly, there must be optimal levels of micronutrients and macronutrients. Supplements multivitamin is an easy method to ensure micronutrients. Instead, we add more food to a diet already rich. And anyway, these days, with so much processed and denatured food is difficult to get optimal doses of vitamins and minerals just from everyday food.
If you take a multivitamin supplement along with food, it is obtained, and the effect of absorption on longer, thus having constant blood of these micronutrients.
6. Take care of post-workout nutrition
Nutrition is more important than anything. It represents 80% of the muscle growth equation. But except nutrition, post-workout is the most important. The levels of macronutrients depleted muscles after working set after set, with heavy, there is a one-hour window after exercise, the catabolic processes that begin in the body (destruction of muscle tissue) can be the transformer in anabolic processes (building muscle tissue). The body can absorb more protein immediately after your workout to maintain a balanced nitrite balance. Caring for post-workout nutrition should be the most important of the day.
First, ensure the protein you need is around 40-50 grams. Add once or twice as many carbohydrates. If you are a hard gainer should be doubling carbohydrates, not proteins, and those who take a little weight will use the same amount of protein and carbohydrates. For most, a post-workout meal is a protein shake. Suppose this is your case, besides adding a protein supplement dextrose quality. Or better still, use a good weight gainer with a complete profile of macronutrients and micronutrients, optimum immediately after training. It is best to drink the shake immediately after training. Otherwise, you risk being out of the anabolic window for an hour.
7. Will eat before bedtime
If the post-workout meal is the most important of the day (and you thought it was breakfast), one before bed is probably the second most important. It is a myth that eating before bed gets you fat. If you go to chew chocolate bars at midnight, you will get fat. But we must realize that during sleep (7-10 hours), we burn about 67 calories an hour. Which can lead to losing precious muscle tissue? So adding calories right before bed is a good idea. Do not use carbohydrates and the simple cap. You risk getting fat on the abdomen.
Another reason for a meal before going to sleep is that during sleep is secreted the most significant amount of growth hormone. Approximately 75% of the total daily growth hormone is secreted during sleep. Of this amount, 60% is the second hour of sleep. As the body recovers, especially during sleep, it makes sense to ensure its necessary nutrients and growth hormone and then let it do the rest.
A weight gainer with milk preparation is ideal for hard gainers before bedtime. For those prone to weight gain, one isolate protein is indicated.
8. Do not avoid meat
Another slap for vegetarians, although I do not think such a person read an article about how to get huge. The benefits of meat in bodybuilding are huge. High calorific value, high protein bioavailability (approximately 80% for red meat and slightly less for poultry), and a good, natural source of creatine, some fat help it. The best meat is beef or mutton, sometimes pork or fatty fish. And weak chicken or fish are good, especially for defining, or those who gain weight quickly. Bring meat, vitamins such as B12, minerals like zinc, and amino acids such as taurine. So put your hand and eat as many meat meals of the day.
9. Drink plenty of water
A pressure burden often forgotten in a diet is hydration. The human body is composed mainly of water, a crucial element in proper functioning. It is known that more water is lost daily through perspiration, urination, and others, and these losses grow more intense when the body is required. So replacing water lost during the day is very important. Do not be children to drink coffee and cola; eventually, it is even more significant dehydration. Water is the only thing you need. Besides, water can be consumed as fruit juices for vitamins and milk for protein and moisturizing properties.
Water helps digestion, contributing to better absorption of nutrients. In mass storage periods, consuming fewer plants, as discussed above, increases the need for water because we lose a significant amount that would be derived from these plants.
10. Gradually increase calories
As you can suddenly increase the difficulty in pushing the chest, so you can not eat Deed 10,000 calories a day and expect to grow your muscles huge. The idea is that you have to make changes gradually. Do not run 40 km until then suddenly you were running only 5. Of course, having high returns on the meal has drastically increased the number of calories consumed. It's done with 100-125 calories daily for two weeks. The same is available when we take a diet definition and should subtract calories. The same principle applies, except that in reverse. Any change must be gradual and not sudden.
These 10 "commandments" do not help all scientists gain weight and build muscle but can provide a helpful guide for those who will and are willing to make significant changes in their diet to succeed. Success!
28.06.2013