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Tips for Building Muscle Now

Why do you work out?

Are you trying to get stronger? We can help with that. Are you in it for the less tangible health benefits, like stronger bones and an increased lifespan? Maybe you just want to a new hobby, since everyone seems like they're spending more time and attention focused on exercise and showing their #gainz on social media.

For some guys, the answer to the exercise question will always be that they're looking to put on muscle. Whether you have a very specific goal, like getting into figure contests and bodybuilding, or you just want to fill out a t-shirt, you have to start somewhere, even if you've always struggled to add and keep weight onto a skinny frame in the past.

Here are some tips to help you for build you muscles.



1. Maximize Muscle Building

The more protein your body stores in a process called protein synthesis the larger your muscles grow. But your body is constantly draining its protein reserves for other uses making hormones, for instance.

The result is less protein available for muscle building. To counteract that, you need to “build and store new proteins faster than your body breaks down old proteins.


2. Eat Meat

Shoot for about 1 gram of protein per pound of body weight, which is roughly the maximum amount your body can use in a day.

For example, a 160-pound man should consume 160 grams of protein a day—the amount he’d get from an 8-ounce chicken breast, 1 cup of cottage cheese, a roast-beef sandwich, two eggs, a glass of milk, and 2 ounces of peanuts.

Split the rest of your daily calories equally between carbohydrates and fats.

3. Work Your Biggest Muscles

If you’re a beginner, just about 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. That rep range will put your muscle cells on the fast track to hypertrophy, the process they use to grow.

5. Lift Every Other Day

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.

REMEMBER

“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 carbohydrates.

“Post-workout meals with carbs increase your insulin levels,” which, in turn, slows the rate of protein breakdown.

4. Have a Drink First

The 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.

The shake contained 6 grams of essential amino acids—the muscle-building blocks of protein and 35 grams of carbohydrates.

“Since exercise increases bloodflow to your working tissues, drinking a carbohydrate-protein mixture before your workout may lead to greater uptake of the amino acids in your muscles.

For your shake, you’ll need about 10 to 20 grams of protein—usually about one scoop of a whey-protein powder. But a drink is better.

“Liquid meals are absorbed faster, Drink one 30 to 60 minutes before your workout.

Outstanding Nutrition had made BCAA mixed with Glutamine for better result in the end you will get 7gram Protein, zero sugar and zero calories plus glutamine.

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.

Drink this protein power shake before every workout.

Weight-gain powders seem like an easy solution to a skinny guy’s problems. After all, they pack as many as 2,200 calories into one serving. But you’re not getting what you pay for.

“High-calorie weight-gain drinks usually get more than 80 percent of their calories from sugar and  that much sugar can give you an upset stomach and diarrhea.

So, in a sense, you’re flushing good money down the toilet. “You’ll get much better results by spreading your calories throughout the day,”

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