Maybe you’re tired of feeling scrawny. Maybe you’ve lost confidence in people who are more muscular than yourself. Whatever your reason is to gain muscle mass, you’ve come to the right place.
Gain Muscles Every Week
If you think effort alone will help you gain muscle mass, 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 we at HiDow International recommend for you to bulk up and gain muscles.
1. Eat Meat
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 an 8-ounce chicken breast. Ideally, you want to split the rest of your food into fats and carbohydrates.
2. Have a Shake
According to a study at the University of Texas, those who drank protein shakes before a workout increased their protein synthesis more than individuals who consumed it after a workout. This shake contained 35 grams of carbohydrates and 6 grams of essential amino acids.
The science behind the result could point to the increase in blood flow. When users drink carbohydrate-protein shakes before a workout, it leads to a greater uptake of amino acids to the muscles.
3. Drink Milk Before Sleeping
Consume a combination of protein and carbohydrates before going to sleep. These calories are more like to linger while you rest and decrease the protein breakdown happening in your muscles. Try eating fruits and a cup of cottage cheese or milk with one cup of raisin bran. Also, we recommend eating breakfast the moment you wake up. The more you practice this, the better your results.
4. Eat After Training
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 routes nutrients into muscle cells.
5. Change Your Reps
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.
6. Use a TENS/EMS Unit
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 their 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, you’re probably making many mistakes. Instead, try bulking up and exercising in a way that targets the muscles.
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