How to build muscle at home without equipment?
How to gain mass without Gym?
How to build big muscles at home?
EIGHT TIPS TO HELP YOU BUILD MUSCLE MASS
Building muscle requires a positive energy balance, which means that you must take in more calories than you burn. You need roughly 2,800 calories to build a pound of muscle, largely to support protein turnover, which can be elevated with training. By following these eight tips, you’ll be able to build muscle mass more efficiently and quickly.
Your body can build at most around about 227g of muscle each week, so if you eat too many extra calories trying to build more muscle, you will gain excess fat, too. We would suggest consuming an extra 250 to 500 calories per day. If you gain fat easily, stay on the lower end of the range, and if you find it difficult to gain weight in general, aim for the higher end of the range. It will take a bit of trial and error to find the right amount of additional calories to build muscle and stay lean.
In addition, research suggests that consuming lean protein
15 to 20 minutes before, during, and within one hour of working out may help
improve muscle gain. Since you are probably not going to be eating a steak or
chicken breast at the gym, a protein drink or supplement may be beneficial
immediately before, during, or after workouts, but is not necessary.
However, it’s not all about protein. It’s about eating many meals that meet your calorific expenditure and provide you with the nutrition as part of a healthy, balanced diet that will help you to build muscle, lose fat, and get stronger.
Here are eight simple tips to help you get on track…
1. EAT BREAKFAST TO HELP BUILD MUSCLE MASS
This gives you an immediate burst of energy and helps you to
stay full until your next meal or snack. It also sets the trend: you’ll tend to
eat healthier if your day starts with a strong and healthy breakfast. Your best
bets if you trying to build muscle mass are omelets, smoothies, and cottage
cheese.
2. EAT EVERY THREE HOURS
Eating the right thing at the right time is crucial for
helping you boost your muscle mass. The easiest way is to eat your breakfast,
lunch, and dinner, as usual, interspersed with meals post-workout, pre-bed, and
with two snacks in between. By keeping your food intake up, it will mean you
won’t be as hungry, because eating smaller meals more often versus a few big
meals will decrease your stomach size. You’ll feel full more quickly and your
waist will trim, while you’ll also have fewer cravings. Not eating for long
periods can cause you to over-eat at the next meal or topping yourself up with
unhealthy snacks from the vending machine. So to stop any cravings, eat at
fixed times every day and your body will get hungry at those fixed times.
3. EAT PROTEIN WITH EACH MEAL TO BOOST YOUR MUSCLE MASS
You need protein to build and maintain muscle. To achieve
this, you should be looking to eat at least 1g per 454g of body-weight. That’s
200g/day if you weigh 91kg. The easiest way to get this amount is to eat a
whole protein source with each meal. These include:
• Red meat. Beef, pork, lamb, etc.
• Poultry. Chicken, turkey, duck, etc.
• Fish. Tuna, salmon, sardines, mackerel, etc.
• Eggs. Don’t believe the cholesterol myths. Eat the yolk.
• Dairy. Milk, cheese, cottage cheese, quark, yogurt, etc.
• Whey. Not necessary but great for easy post-workout shakes.
• Try vegan options too, such as lentils, tofu, seeds, and
nuts.
4. EAT FRUIT AND VEGETABLES WITH EACH MEAL
Most of them (not all) are low calorie: you can eat your
stomach full without gaining fat or weight. Fruit and vegetables are also full
of vitamins, minerals, antioxidants, and fiber which helps digestion, but just
be careful to check the sugar content of some fruits.
5. EAT CARBS ONLY AFTER YOUR WORKOUT
While you need carbs for energy, most people eat more than
they need. Limit your carbohydrate intake after your workout only.
• Eat fruit and vegetables with all meals. These contain few
carbohydrates compared to whole grains with the exception of corn, carrots and
raisins.
• Another Carbs Post Workout Only. This is rice, pasta,
bread, potatoes, quinoa, oats, etc. Avoid white carbs and eat whole grain.
6. EAT HEALTHY FATS
Healthy fats improve fat loss and health as they digest
slowly. Make sure you balance your fat intake, eat healthy fats with every meal, and avoid artificial trans-fats and margarine.
7. DRINK WATER TO HELP YOU BUILD MUSCLE MASS
Strength training causes water loss through sweating which
can impair muscle recovery and thus, it won’t help you increase your muscle
mass. Drinking water prevents dehydration but also hunger since an empty
stomach can make you think you’re hungry.
8. EAT WHOLE FOODS 90% OF THE TIME
To really get the results you want and to boost your muscle
mass significantly, 90% of your food intake should consist of whole foods.
• Wholefoods. These are unprocessed and unrefined (or
little refined) foods that come as close as possible to their natural state.
Examples: fresh meat, fish, poultry, eggs, vegetables, pulses, fruits, rice,
oats, quinoa, etc.
• Processed foods Usually contain added sugars, trans-fats, nitrates, corn syrup, sodium, and more chemicals. Examples: bagels, fruit bars, cereals, pizza, cookies, sausages, frozen meals, supplements
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