Maybe you’re tired of feeling scrawny. Maybe you’ve lost confidence to people who are just more muscular than yourself. Whatever your reason is to gain muscles, you’ve come to the right place.
If you think effort alone will help you gain muscles, think again. There’s more to gaining muscles than just a typical workout. In fact, many will exercise at the gym and not see results. If this is you, you’re probably eating or working out the wrong way. The following are five ways you can bulk up and gain muscles.
Aim for 1 gram of protein per pound of your body weight. Meaning if you’re 160 pounds, consume 160 grams of protein a day. That could be a cup of cottage cheese, 2 ounces of peanuts, a glass of milk, two eggs, a roast beef sandwich, and 8-ounce chicken breast. Ideally, you want to split the rest of your food to fats and carbohydrates.
According to a study at the University of Texas, those who drank a protein shakes before a workout increased their protein synthesis than individuals who consumed it after a workout. This was a shake which contained 35 grams of carbohydrates and 6 grams of essential amino acids.
The science behind the result could point to the increase of blood flow. When users drink carbohydrate-protein shakes before a workout, it leads to a greater uptake of amino acids to the muscles.
Consume a combination of protein and carbohydrates before going to sleep. These calories are more like to linger while you rest and decreases the protein breakdown happening in your muscles. Try eating fruits and a cup of cottage cheese or a cup of milk with one cup of raisin bran. Also, eat breakfast the moment you wake up. The more you practice this, the better your results.
It’s important to eat a protein and carbohydrate-rich diet after working out because the body hardly processes your carbs to fat-storing pathways. The body sends it to growth-promoting pathways like muscles instead. Together with protein, you have a building block for boosting insulin levels which are the anabolic hormone that route nutrients into muscle cells.
Don’t change your reps if you see a lot of progress, but to avoid signs of plateaus, change your workout routine every five weeks. This will help your body adapt to new types of stress that will cause you to gain muscles.
TENS and EMS Units can be used during or after training. Electrical Muscle Stimulation (EMS) helps by serving as a strength training to contract the muscles. Likewise, you can use them for muscle recovery because of its soothing effects thanks to Transcutaneous Electrical Nerve Stimulation (TENS) technology.
Take a hard look at your workout and see if you need to make changes. If you do not see any results, chances are you’re making a lot of mistakes. Instead, try bulking up and exercising in a way that targets the muscles.