As for today, i want to talk about how to gain muscle..most lean men find it hard to gain muscle weight..this is due to they eat and exercise the wrong way..so get ready, i'm gonna tell u the secret of gaining muscle easily by following this step..(well is not really that easy though)
1. Maximise muscle binding
- the more protein stores in your body, the larger your muscles grow.
- but not all the protein u eat will be store in the body, some of it reserves for making hormones and others
- so, what u need to do is that build and store new proteins faster than your body breaks down old proteins.
2. Eat meat
- Aim for about 1 gram of protein per pound of body weight, which is roughly the maximum amount your body can use in a day
- Eg: a 160 pound man should consume 160 grams of protein a day
3. Eat more
- In addition to adequate protein, you need more calories. Use the following formula to calculate the number you need to take in daily to gain 1 pound a week. (Give yourself 2 weeks for results to show up on the bathroom scale. If you haven't gained by then, increase your calories by 500 a day.)
- A. Your weight in pounds.
- B. Multiply A by 12 to get your basic calorie needs.
- C. Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn without factoring in exercise).
- D. Strength training: Multiply the number of minutes you lift weights per week by 5.
- E. Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sports by 8.
- F. Add D and E, and divide by 7.
- G. Add C and F to get your daily calorie needs.
- H. Add 500 to G. This is your estimated daily calorie needs to gain 1 pound a week
4.Work your biggest muscle
- If you're a beginner,any workout will be intense enough to increase protein synthesis
- But if you've been lifting for a while, you'll build the most muscle quickest if you focus on the large muscle groups, like the chest, back, and legs
- Add squats, deadlifts, pullups, bent-over rows, bench presses, dips, and military presses to your workout.
- Do two or three sets of eight to 12 repetitions, with about 60 seconds' rest between sets
- A 2001 study 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.
- For your shake, you'll need about 10 to 20 grams of protein—usually about one scoop of a whey-protein powder.
- Drink one 30 to 60 minutes before your workout.
- Do a full-body workout followed by a day of rest
- Studies show that a challenging weight workout increases protein synthesis for up to 48 hours immediately after your exercise session.
- Your muscles grow when you're resting, not when you're working out
- Research shows that you'll rebuild muscle faster on your rest days if you feed your body carbohydrate
- Post-workout meals with carbs increase your insulin levels, thus slows the rate of protein breakdown
- Have a banana, a sports drink, a peanut-butter sandwich.
- If you don't eat often enough, you can limit the rate at which your body builds new proteins
- Take the number of calories you need in a day and divide by six
- That's roughly the number you should eat at each meal
- Make sure you consume some protein—around 20 grams—every 3 hours.
- Have a bowl of ice cream (any kind) 2 hours after your workout.
- According to a study in the American Journal of Clinical Nutrition, this snack triggers a surge of insulin better than most foods do. And that'll put a damper on post-workout protein breakdown.
- Eat a combination of carbohydrates and protein 30 minutes before you go to bed
- The calories are more likely to stick with you during sleep and reduce protein breakdown in your muscles
- Eat again as soon as you wake up