Weight Lifting Exercises & Tips, Eat If You Want To Build Muscle
What should you do after you commit to build muscle mass
? While you might know that weight training is going to be important you might be overlooking something else that is equally important. Do you understand the importance of proper nutrition when it comes to muscle building?
The following suggestions will help guide you through the basics of a diet that is designed for muscle building success.
If you really want to build muscle then you have to eat properly. Adding more muscle mass requires calories for fuel. The best way to handle the additional caloric needs is to eat more often. Most weight lifters and body builders will eat 5-7 regular meals each and every day.
There is no way that your body can build muscle if you are not providing enough calories. Making the jump from 3-4 meals to 5-7 is easier to do if the meals are slightly smaller, but still nutritionally rich. Then you are fueling your body but you are not stuffing yourself to the point of being uncomfortable.
Now is the time to eliminate junk foods from your diet. Most people have some guilty vices and junk foods are one of the most common. If you are eating processed sweets, gooey doughnuts or swigging carbonated soft drinks in between meals you need to stop these habits now.
Thirdly, you will need to drink a good deal more water than you had been doing before. try to keep a bottle of water to hand at all times, perhaps leave one in your car. nearly all reactions in the body require water to some degree and that includes muscle building reactions also.
Fourthly, split your small meals into the following amounts of fats, carbohydrate and protein. Try to divide them into 30% protein, 50% carbohydrate with the remainder coming from fats.
If you want to be successful when it comes to building additional muscle you must know what foods are best to eat. These are some great foods that will help you bulk up your physical frame.
Proteins. Lean Meats such as turkey, chicken and certain red meats, dairy products, seafood and eggs
Be aware that these are high in saturated fat so you would be wise to mix them with the following foods that supply protein but with much less fat: Egg whites, Lean meats like poultry and fish, Non-fat or low-fat milk and dairy products (skim milk and cottage cheese are terrific foods), Turkey breast, Lean cuts of red meat and skinless chicken breast.
Carbs help you provide your body with energy that is necessary for grueling workouts. Look for whole wheat products, brown rice, oatmeal, pastas, breads and cereals. If you need quick energy you can eat some fresh fruit or try one of the healthy sports drinks with a high carb count.
Don't worry about the fat portion of your meal that will take care of itself from the other foods naturally. Also be sure to get plenty of vitamins and minerals from leafy green vegetables. If you have enough money for muscle building supplements then go for a decent multi-vitamin, essential fatty acids, whey protein and creatine.
The timing of meals is important if you wish to build muscle mass. You can bulk up faster if you pay attention to the times that you eat. You need to eat before you go to bed and again when you wake in the morning. It is also highly recommended that you eat within the 1st hour of completing a heavy workout. If you follow these basic suggestions you will soon see how easy it is to build muscle mass onto your body.
by: Ricardo D Argence
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