Want to look fabulous this summer and start building muscle?
Gaining muscle will make your body look toned. Muscle gain requires a lot of effort, consistency, and commitment to your training program. Both diet and workout are essential to build muscle and have a toned body.
A strong muscle is not only for those who take fitness as their hobby. Strong muscle has many health benefits such as it controls blood sugar, strengthen bones, improve cholesterol level, maintain weight, reduce joint pain, and fight mild depression. Therefore, to have a healthy life, start building muscle.
Here are 5 tips to put on muscle for summer.
Step # 1. Make a proper diet
If you’re thinking to build strong muscle, don’t just eat everything. Make a list of your healthy diet.
There are foods which help you in building muscles as eating is surely the most important thing in building muscles. Eat lots of protein as it helps in building muscle blocks.
Protein is consist of amino acid. Building muscle is impossible without an adequate amount of protein. Protein such as red meat, chicken, fish, salmon, tuna, egg with yolk, milk, cheese, cottage cheese, yogurt, lentils, tofu, seeds, nut and so on are must-have foods during muscle gaining process.
There are various protein supplements available in the market but if you are taking enough protein your daily diet, you don’t need to go for a protein supplement. But if you want to have a protein drink, you can opt for whey or soy protein. You can calculate your protein using this free calculator here.
In addition to that, not just protein, you need carbohydrates as well. Carbohydrates are the main source of energy. If you will not have carbohydrates, then your body will start taking protein as a source of energy.
Carbohydrate maintains body stores of glucose. Moreover, It also plays a major role in releasing insulin. Some of the carbohydrates food you can have are rice. Pasta, bread, potatoes, quinoa, oats etc are the best option. Avoid eating white carbs and have whole grain foods.
Eat lots of fruits and vegetables. Fruits and vegetables are full of vitamins, minerals, antioxidants, and fiber that helps in digestion.
Not to mention, healthy fat also plays a major role in building muscle. A healthy fat has a direct relationship between fat and testosterone levels. Eat healthy fat with every meal and avoid artificial trans-fat.
Some of the superfoods that help in building muscles are fish oil, mustard oil, olive oil, pineapple, spinach, sweet potatoes, brown rice, chocolate milk, whey protein, soybean, shrimp, banana, chickpeas, almonds, cucumber, papaya, turmeric, and much more.
As our trainer once said, "You can't outrun the fork."
I hate to call it a diet, however our favorite way to eat is using Keto for the sake of losing excess fat in rapid period using ketosis much like what Jenna Jameson and many other celebrities have done..
Step # 2. Have frequent meals
Your body needs nutrients throughout the day, especially when you are trying to put on muscle. Not just limit your diet to 3 times a day. Your muscles are in a growing phase and it will be a longer period of time for your body to feed them. Start your day by eating breakfast.
Breakfast is an important meal of the day as it gives the energy to start your work. People tend to forget their breakfast which is not good in your muscle building process.
Have a good large breakfast. This will give you instant energy until your next meal or snack. If you start your day by eating healthy, you will have healthy foods the entire day. You can have omelets, boiled egg. scrambled egg, milk, smoothies, and cottage cheese.
After that have snacks after two hours. You can have any, yogurt, protein bars, nuts, walnuts, almonds, any fruits of your choice, kale chips, dark chocolate and so on. After that, you can have a high protein lunch. Eat protein with every meal. Then have a pre-workout meal.
After the workout, have a post-workout snack. The best option is you can have protein shakes. Lastly, end your day by having a large and healthy meal in the evening. You may also have a protein shake before going to have so that your muscles may not starve while you sleep.
By eating small meals throughout the day will not allow you to overeat. When we do not eat for a longer period of time, our body starts starving and to fill our stomachs we eat.
So, have a frequent meal to stop your cravings. Moreover, eating small but frequent meal will make you full longer thereby decrease in your stomach size. In addition to that, start eating at a fixed time every day to stop any cravings. By doing this, your body will start feeling hungry at those time only
Step # 3. Workout. It's Super Important For Your Body
The muscle building process is incomplete without doing a workout or weight lifting. Train your body with high volume and medium intensity. Here volume refers, the quality of sets and repetitions you do and intensity refer, how much weight you choose to lift. When you exercise with intensity, lactic acid cause that burning sensation in the muscle which stimulates muscle growth.
Do the biggest three weight training exercise and those are the squat, the deadlift and the bench press. These high weight training exercise builds your strength, build muscle, and boost metabolism. Squat makes the muscles of the lower limb stronger, the deadlift allows you to strengthen the hip, thigh, and back musculature. The bench press is one of the popular exercises for strengthening the upper body among athletes, bodybuilders and fitness enthusiasts. If you are a beginner start your exercise 3 times a week.
Step # 4. Get Plenty of Rest
Most of the people think that doing exercise and having proper diet only will help them in gaining muscles which is a myth.
When you do high-intensity workout, you are giving stress to your muscle which requires enough time to heal and repair. With proper diet and workout, rest is extremely important. During your rest and sleep, muscle builds. If you fail to do so, then you are working against your body. As a result, there will be delayed in muscle growth and it may lead to injuries.
In addition, your rest effects your body's natural Growth Hormone levels along with your cortisol levels which contribute to your overall stress levels and your body's ability to recover.
Therefore, remember to take proper sleep and rest. Not just any sleep will do - you must be getting RIM sleep.
Therefore if you're having a hard time getting plenty of rest, we recommend to invest in one of these supplements.
Step # 5. Set goals
When you set the exact goal, it becomes easier for you to keep yourself motivated. You will know what is your desired result and according to you can make your diet chart and workout routine.
When starting, measure your arm, chest, and waist. Moreover, this will help you determine which area you have to work more. Keep a track of your progress and monitor every month.
Building muscle is not an overnight work. It takes months to build muscles and lean body. Start slowly and be consistent with our goal. Lastly, don’t forget to drink plenty of water. Water keeps you hydrated. In addition to that, it increases your performance, promotes wellness, increases natural energy, and helps in growth & development,