5 Ways To Decrease Muscle Breakdown
If you ever wondered why you may be training harder than others and youre not getting
the results like them, or you just want learn some tips to speed up your muscle building process. Then stick around, for you might want to take note of these tips. :)
Eat a good amount of protein
Yes, I know you probably hear this all the time and maybe even too much, but protein is the essential amino acids that allow our muscles to grow. Protein literally feeds your muscles the nutrition needed to restore and build lean muscle. So adding in fish, tuna, eggs, meats, nuts, or just protein supplements into your diet, can be of great benefit for you muscle building efforts.
Get Proper Rest
For those of you that are like night owls (in some cases myself included), you may want to take note that sleeping is of uttermost importance to keep your body functioning at its full potential. This includes feeling energized, feeling less stress, and of course allowing your muscles to recover.
Drink plenty of water
Some of us are guilty of being water deprived, I know I was. You may think you already drink a good amount of water, but like I said most of us dont. And if youre serious about building muscle at a more optimum level then you may want to consider drinking more fluids, for water supports the immune system and muscle growth, and reduces body fat as well. If want, you can check how hydrated you are, simply by checking the color of your urine.
Dark Yellow-Dehydrated :o
Yellowish-Could Use More Water :|
Clear Yellowish-Pretty well hydrate :)
Clear-Very hydrate :P
It is said that the adult should drink about 2-3 liters of water daily to stay properly hydrated. Personally my immune system is pretty high, so is my muscle recover process, one reason due the fact I drink about 8-10 8oz of bottled water daily which adds up to nearly 2 liters, at least. So be sure to drink lots of water to keep your body functioning at its best.
Take Glutamine
Also, glutamine is something you may want to consider using after workouts, for its an amino acid that supports bodily functionalities like the immune system. And when work outing out there is less of it in your body thus forcing your body to derive glutamine from your muscle cells. But when taking glutamine as supplement it gives your body sufficient glutamine for your immune system thus allowing your muscles to grow easier and recover faster.
DO NOT over train
Heres some info I dug up in an article from Bodybuilding dot com:
Many people train with the philosophy that more is always better. "If you can get that much development from 8 sets, than 16 sets will produce twice as much." Unfortunately, weight training follows the law of diminishing returns, which means that you get the most gains from the first set of exercise, and less and less benefit from each set thereafter.
Too much and too frequent training can actually cause an overtrained state and a REDUCTION in muscle size and strength via elevated cortisol, proving that in strength training, sometimes more can be WORSE.
Overall maintaining a sufficient amount of protein, rest, water, glutamine, and not over training can cripple your catabolic state and reduce your muscle break down for better muscle developing results.
by: Reggie Barnett
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