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Diet for muscle building

Updated on December 25, 2015

Working out at the gym but not gaining muscles?

Bodybuilding is the use of regular exercise develop one's musculature. A person (male or female) who engages in body building activity is referred to as a bodybuilder. Bodybuilding makes the body and mind fit.

The risk of coronary heart disease reduces if we are doing bodybuilding exercises regularly. Frequent doing of physical activities such as weight lifting and aerobic exercises will help us to reduce high blood pressure, obesity and cholesterol and also keep them under control. Bodybuilding has very good impact on the development of muscles, bones and joints. They keep our body and muscles strong and flexible. Bodybuilding and weight lifting can help to improve the conditions of osteoporosis and arthritis.

Start Weightlifting

Weightlifting is the first and foremost exercise for body building. Slowly over a period of time, when we increasing the weight lifting, it will overload the muscles and force the muscles to grow. Keep adding on weights during each workout slowly to push your body out of comfort zone, which will help the muscles to grow stronger and faster.

Compound Exercises

Following are some of the compound exercise; Pull-ups, Push-ups, Reverse Crunches, Dips, Pistols, etc. These exercises encourage your body to use primary as well as secondary muscle groups, thereby stabilizing your muscles. Keep adding weights when these exercises gets easy.

Use Free Weights

To the maximum extent possible try to stay away from machines as the machines make most exercises easier because it will prevent your body from stabilizing the muscles and body core. Initially avoid using heavy weights, slowly work your way up to heavy lifting.

Train till Fatigue

Always train till the last bit of energy in the muscles is drained. When you train till you attain fatigue, it will tear down the muscle fibers and make your body to repair the muscles and make it strong to support the work outs.

Eat Whole Organic Foods

Don't eat packed foods. Always eat whole foods as it will help to maintain lower body fat, and help to increase muscle mass at a faster rate. In general, our body needs vitamins, minerals, and phytonutrients content for repairing the broken muscles. These vitamins, minerals and phytonutrients can be obtained only from whole organic food.

Eat more unsaturated fat

Unsaturated fats are more beneficial for body building. Unsaturated fats are required for the proper distribution of vitamins and help in production of testosterone and growth hormones. In general 50-75 grams for mono/poly unsaturated fats is beneficial for your body building training. To the maximum extent possible keep your saturated fats (butter, chips or bacon) intake reduced to 20-25 grams per day.

Get 8 hours of sleep

Resting is an important element in muscle building. Your body needs time to recover, during your rest/sleep time is the period when your muscle will be built. During sleep, growth hormones are released which aids your muscle building. So, never skip your sleep, make sure that you get at least 7 or 8 hours of sleep at night. Caffeine and alcohol should be avoided for getting deep sleep.

Vitamin supplements

Include multivitamin supplements to your diet, in addition to a well-balanced diet. Ensure that your body always get the full quota of vitamins and minerals it requires to stay healthy.

Drink enough water

Human body requires large quantity of water to build muscles. Following is a simple formula to ensure that you are drinking sufficient quantity of water daily:

Body weight (lbs) X 0.6 = water intake (ounces)

Eat regularly

Instead of having two or three large meals a day (which is the regular practice we are accustomed) try having five or six smaller meals during the day.

Following is list of the foods which will help you gain muscle mass and strength

  1. Skinless Chicken
  2. Lean Beef - 3 ounce serving provides essential nutrients, iron, zinc
  3. Eggs - high quality protein, essential amino acids, choline, and vitamin D
  4. Whole Grains - provide more nutrients than refined grains; brown rice boost your growth hormones
  5. Cottage Cheese - since this contain pure casein protein and vitamin-B-12; prefer nonfat/low-fat versions only
  6. Tuna and Other Fishes - High in protein and rich in omega-3 fatty acids
  7. Oatmeal - Ideal source of carbohydrates because of its low glycemic index (GI) value
  8. Fruits and Vegetables - Rich source of antioxidants; Provide tons of other nutrients; Provides the fiber your body requires.


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