Read in English only
Jumping on the treadmill and keeping the cardiovascular system ticking over isn’t the be all and end all for some people. Nope, there are those of us who want to lose weight and replace it with muscle. Let’s face it – everyone has dreams of a toned stomach and rock hard abs. Unfortunately, the majority of people don’t reach their goals because putting on muscle is hard. Well, it was before you found this post and came across the muscle mass commandments. Here are the tips for building muscle and toning up your body.
Thou shalt eat protein
If you go to the gym, the image of muscle bound men drinking protein shakes will be easy to imagine. The reason they pound the shakes harder than the weights is that protein builds and repairs muscle tissue. As a rule, you need at least one gram per pound of body weight. However, notice the word “eat” in the title. Synthetic protein doesn’t contain the same nutrients as the stuff you find naturally in food. Protein from meat and fish has everything from omega-3 to antioxidants and inflammatories.
Thou shalt mix cardio and weights
Don’t get into the mentality that weights are the only thing which matter. Of course, lifting is going to be the foundation of putting on muscle, but it isn’t the only factor. Before the muscle starts to take place, you have to burn off the excess calories. Otherwise, the muscle groups won’t show through and you won’t be able to see the results. Plus, this Body Beast workout info says you need to burn off the carbs that you inevitably consume on a daily basis. So, don’t only focus on deadlifts and bench presses. For the best results, mix the treadmill with leg curls and arm raises.
Thou shalt eat 5 times a day
To be honest, it’s hard to put a number on how many times you should eat a day. It depends on the individual and the particular workout plan. One thing is for sure; it needs to be more than three meals per day. People eat three basic meals for one reason: to maintain their body. You want to go to the next level, which means this rule doesn’t apply. Because the body needs at least one thousand more calories, the number needs to increase. Eating five meals a day that mix fat, carbs, and protein is an excellent start.
Thou shalt rest
Your body is not a machine. Although it is tempting to think this is the case, it negates your good work. To put on muscle, a person has to work out three to four times a week. However, exercising every day is not a savvy move as it doesn’t give the body time to rest. When you don’t work out and consume protein, the body uses the nutrients to rebuild and repair. During exercise, the muscles tear and this can reduce mass. By resting, you allow your body the time to regenerate and come back harder.
What are your commandments? Share them in the comments below!