Many people go to the gym, but the results are still not coming. Initial enthusiasm alternates despair, and motivation to transform body disappears. The guilt is mostly poor knowledge of the body and the processes that take place in it. Here are some tips and tips on how to gain muscle mass and overcome stagnation in growth that has an adverse effect on your psyche and can discourage you from attending the gym.
The right diet is the basis for muscle building
You may think how food can affect your fitness work, but believe it or not, food is the foundation and without proper diet it just can not. Muscles need nutrients from their diet to function, and if they do not get them, they can not grow, even a loss of muscle mass can occur. Increase your muscles by intake of food with higher protein content, which are the basic building blocks of muscle mass. Therefore, it is important to focus on these foods and to make them a suitable meal . However, it should be borne in mind that too much protein intake can have an adverse effect on health, so protein intake should not exceed 1.6g per 1kg of body weight. Do not forget to drink enough fluids throughout the day, water is an integral part of our body and it is necessary to follow the drinking regime.
Foods with a high protein content
Meat: chicken breast, turkey breasts, beef back, pork back, mutton back, rabbit, tuna, cod, carp, duck breast, roe thigh, trout
Milk products: cottage cheese, cottage cheese, cheese cheese, hard cheeses, white yoghurt, milk, kefir, cream
Legumes: peas, beans, lentils
Other: soy, poultry / pork ham, eggs, bread, spaghetti, rice
A sample menu for muscle building
- Breakfast: Oatmeal 100g – 8,6 protein, 51,7 carbohydrate
- Snack: Yoghurt 200g – 5.6 protein, 24 carbohydrates, bread 75g – 6.45 protein, 43 sacharides
- Lunch: Pork leg 100g – 21 protein, pasta 100g – 12 protein, 73 carbohydrates
- Snack: Turkey turkey 150g – 27 protein, bread 75g – 6.45 protein, 43 carbohydrates
- Dinner: Rice 125g – 10 protein, 94 carbohydrates, chicken breast 200g – 30 protein
- Second dinner: Cottage 150g – 19.5 protein, 6 carbohydrates, bread 75g – 6.5 protein, 43 carbohydrates
Regular exercise for better muscle stimulation
Whether you are practicing for some time, or you have just decided to visit the gym, you need to clarify what you expect from the exercise. If you just want to stretch, you can go to work almost at any time. However, if you have decided to increase muscle massively, you have to fix the training plan and, above all, follow it. Regular training helps keep your muscles ready and in shape.
Regular training does not mean doing the same exercises on a regular basis. Muscle growth requires a variety of exercises and a focus on the right exercise. It can happen to everybody that the muscles stop growing, even if everything is done correctly. This stagnation can be caused by repeating the same exercises, so it is important to have multiple backups and create at least 2 training schedules for each game.
An integral part of support for muscle growth is subsequent regeneration after exercise.By training your muscles you get exhausted and somehow you have to add energy again.After each exercise, regeneration and a sufficient supply of nutrients and vitamins is important because muscle mass can only grow if you give it all you need.
Food supplements and other supplements for muscle building
Dietary supplements help improve performance, enable faster regeneration, save your joints and contain a number of antioxidants – unlike a solid diet. They do not contain grease, urea and other harmful substances, for example in the flesh. Nutritional supplements can not replace a solid diet, but are a good and essentially innocuous supplement.
Proteins, or protein preparations, are a clear first in muscle mass and volume supplement.The main goal of protein preparations is to supply amino acids to the body and to the muscles damaged by previous training. They are also a suitable supplement to provide a complete amino acid spectrum in the diet and to partially replace the diet.
Proteins help us to regenerate muscle cells that are damaged during exercise. The amino acids contained in proteins also form hormones and enzymes that contribute to the body’s development and proper functioning. Protein preparations also work preventively against muscle protein catabolism – muscle breakdown.
Creatine is constant in the field of muscle building. It is the most popular food supplement (from the specific substance category) that is on the market. It is one of 8 naturally occurring guanidine-derived substances. It is synthesized from 3 amino acids – arginine, glycine and methionine. Creatine is created. In the human body, about 95% of creatine is contained in the muscles, the rest is creatine free and phosphorylated.
Creatine extracts water from the intercellular space and directs it through the cell membrane into the muscle cell. This magnifies and infuses it. This is one of the reasons why you can use creatine to increase your weight by 3-5 kg in just a few weeks.Furthermore, creatine works to increase strength and perhaps promotes regeneration (not sufficiently verified).
- the intake of creatine leads to an increase in strength
- Intake of creatine leads to an increase in active muscle mass
- creatine delays muscle exhaustion from 10-20%
- reduces the number of series necessary to optimize muscle stimulation (more benefit for less work)
- reducing the amount of lactic acid up to 70%
- reduction of oxygen debt (posed oxygen)
Gainers or saccharide-protein preparations are very important for muscle growth. These are supplements that provide energy and nutrients to the body. This increased delivery results in a faster increase in muscle mass and muscle volumes. The principle of their action is simple. Saccharide-protein preparations deliver nutrients and energy to the body, this higher intake generates an anabolic response. The product of this response is a new muscle mass.
The term gainer refers to products having a protein content of 30% in the preparation.More concentrated products are already referred to as proteins. The main ingredient of the gainers are simple carbohydrates , which should be supplemented immediately after training. At this time, the body is literally “hungry” after the energy and sugar supply, which serves to supplement the glycogen reserves in the muscles and the liver. They are the first to turn away the catabolism of the muscles.
This is the most widespread amino acid in our body. In the skeletal muscle (that’s what our bodybuilders really care about) it is even 60% of the total amount of amino acids present.In our body, glutamine is made up of glutamic acid.
Glutamine is an important part of nitrogen metabolism, urea production in the kidney, and glucose resynthesis in the liver. It also plays a very important role in ammonia detoxification. It is most important for a regular trainee to increase amino acid concentration in tissues, glucose biosynthesis, protein synthesis, and prevent catabolism.All of these factors have a positive effect on muscle mass and volume growth.
Glutamine, like most other dietary supplements, is a relatively safe product. The optimal dose is 20 g per day, both in training and non-training days. Limiting the dose limit is 40g when there is a large accumulation of ammonia in the body. The most appropriate time to deliver glutamine is in the potting meal along with the protein cocktail. Take the second dose at bedtime, either with the last meal or with the night protein.
Growth hormone stimulants
Growth hormone occurs naturally in the human body and is very important for the growth of pure muscle mass and volumes. Boys and men between the eighteenth and thirties age have high levels of growth hormone. Since the thirtieth year, this level is decreasing and we can see a gradual degradation of muscle mass. Here are suitable growth hormone stimulators. Of course, even for younger athletes (18 years of age), preparations for growth hormone production are prohibited. Here too they will have a significant impact on the growth of muscle mass. The most important substance that promotes growth hormone production is L-Arginine, L-Ornitine and L-Leucine.