10 TIPS TO GROW MUSCLES

Hello everyone!

We always want to have results, when we work hard, and as a bodybuilder i know what it takes to build up the body. But remember when you have consistency and a plan in your mind then no one can stop you from achieving your goals.
In bodybuilding you always need to work smart and remain dedicated. We all want to look big in our muscle tees, but sometimes we workout enough and yet we does not get the result we desire. So, by following these steps, without any doubt you will reach closer and closer to your dream body

1-AIM FOR BIGGEST MUSCLE

It is a very simple concept which shows that when your big muscle like chest, back, shoulders are aimed and regularly goes through the intense exercise then they grow and when they grow your body looks bigger. if you are a beginner then get into a routine and work on whole body, then after sometime aim for the big muscles in your body.

2-INCREASE YOUR DIET

Another simple way to grow your muscles is to increase the number of meals you take in a day. And start it gradually, if you will begin having more number of meals/day immediately then your body will not accept it and this can also cause several problems. So start eating more.

3-ADD CALORIES

We have always heard that eating calories will make you fat and also interfere with your performance. But let me tell you if you have good intake of protein and no calories then this may cause problem to your body and your body's growth may become very slow. Your body has a need of adequate amount of calories, and if your not having them then your body is not growing. So increase your calorie consumption equal to your body needs.

4-HAVE A WHOLE ROUND MEAL

If you want your body to grow fast, then you should have a whole round meal. This is a simple concept put forward by the sports association, according to this every bodybuilder or a gymming guy should eat everything(fats, carbs, proteins, vitamins) in a well controlled manner and fulfill body's need. As studied by the association, when our body have enough nutrients then it grows more frequently. So to grow your muscles bigger this is one of the best methods.

5-HAVE A REGULAR DRINK

According to the studies people who have a regular carbohydrated drink tends to have more  protein synthesis in their body. When we consume a drink which have amino acids and carbohydrates then during exercise our body emits more energy and this helps in more protein synthesis. And when this increases automatically the growth of muscles increase.

6-WORKOUT EVERY ALTERNATE DAY

The muscles grow when they are at rest not during the workout. So, when you are focussing to grow your muscles you should workout a day followed by a rest day. As, when you workout your muscles will undergo tension and stress, and by taking another day as  rest your body will recover and the muscles will grow.

7-CONSUME ENOUGH PROTEIN

This is a another important step in having big muscles. The protein that we consume is filled with amino acid which is very beneficial to the body. To grow the muscles you have to fulfill the need of your body for protein. For every pound of weight you have to consume one gram of protein. B this simple way you can calculate your protein consumption/day.

8-CONSUME A GOOD PRE AND POST WORKOUT MEALS

You should take a good meal filled with nutrients before you start your workout and after you finish your exercise routine. The meal you take before your workout should be filled with good carbs and in a well balanced way so that it can give body enough energy to exercise and should dissolve in body slowly and gradually that maintains the sugar level. Post workout meal should always have fast burning carbohydrates and proteins, you break down your muscle tissues and then they form back and grows more than before. so, you should have a good pre and a post workout meal.

9-KEEP BODY HYDRATED

Water comprises 70 percent of the body, And yet many a time we overlook this important point that when our body has a deficiency of water and suffers from dehydrated condition then our muscles are unable to grow. But when we keep our body hydrated and drink plenty of water then muscles are more likely to grow faster. Deficiency of water can cause many problems related to the body, so keep your body hydrated and drink enough water.

10-MILK BEFORE BED AND HAVE REST

Milk is very good in building the muscles and the carbs present in it prevents the protein breakdown, so by this the muscles grow more. Don't overdo your exercise and give rest to your body. As said before body grows when it is at rest. so have a glass of milk with raisin and rest while your muscles grow stronger than before.

SUMMARY

Keep these sim
ple tips in mind and soon you will have results. Bodybuilding requires every little bit of work done by the body and when the body gets everything it wants without any doubt it increases. So, to become big and huge you must follow these simple tips.

CONCEPT OF DIET

Hello everyone!
What we eat throughout the day has a very important effect on our body. Without a proper diet plan you cannot achieve your goals. But, it is very easy to know what your body needs from you.

WHY DO WE EAT?

That's because of the need of energy that our body have. it is as essential as the oxygen we inhale. When we need to have results in bodybuilding and achieve our goals we always ignore the fact that without eating in a proper manner our body will not grow, and focus on lifting as heavy as we can lift. But, without any sufficient energy our body will not give the result that we expect from it. So, in order to be huge as everyone wants to be, you should have a plan for your diet.

In bodybuilding you should keep in mind that excess eating of nutrients can tire you up and also interfere with your performance, and also that eating less than required can make you weak. So, you should have a balanced meal plan which should fulfill your body needs neither less nor more.
according to the research of sports association bodybuilders should eat for burning the deposited fat and to build lean muscle. This concept is well balanced and also fits to everyone who lifts the iron.

NUTRITIOUS FOOD

There are some of the common food that are rich in nutrients but are generally ignored. these food can give the body that proper fuel which it needs.

  1-EGG WHITES           

In the entire field of bodybuilding there is none of the bodybuilders that do not have egg whites in there diet plan. This is considered as one of the eatable that is so much high in nutrition level and yet is very easy to afford. You can have your egg whites as wish as you want, and there are hundreds of recipes by which you can make your egg whites more tasty. There are many electronic gadgets that promise you to separate the yolk from egg whites, but i will advise you to use the old method of boiling them and then simply separate yolk from egg whites by your own clean hands.

2-CHICKEN BREAST

This is another food good for bodybuilders that has high level of proteins and is very much lower in fat levels. this is also very much good in taste and easy to make. it is packed with lower calories and high lean protein that is useful to shed weight and build muscle and also is high in amino acid that reduces the stress level.

3-SWEET POTATO

Only with the help of excess protein intake body cannot be made huge, you should also have a proper amount of carbohydrate level that will give enough energy to the body to perform the desired function. Sweet potato is a source of carbohydrates that do not overdoses the body and also gives enough energy. These carbs do not rest in the body and are very much active that gives instant energy, many of the bodybuilders use this as their pre workout snack.

4-ASPARAGUS

We often ignore the benefits of vegetables. the quality that makes it a important food in this list is it's water leaching quality. Asparagus have a good consistency of water that enriches the body, and keeps the body hydrated. It's a very good source of fiber that is helpful in maintaining the digestive system. Asparagus has a ability to enhance the insulin that transports glucose to the cells and hence provides energy to the entire body.

5-FISH

We always keep in our mind that we do not have to eat carbs and fat at all, but this mind set is not good for achieving huge body. we all think that the best food to eat while you are in bodybuilding is low fat food, but let me tell this is not the correct path. Fish is one of the best source of omega 3, which is a essential fatty acid that is required by the body. omega 3 is very much helpful in muscle building. Fish is a good source of beneficial proteins and fats.

6-BEANS

 This is another source of protein as well as fiber. Beans are very much high in fiber that helps to keep the digestion healthy. This is one of the food that not only provides protein to the bodybuilders but also maintains a regular and a healthy bowel movement. Beans help in the muscle growth as well as in the absorption process of other essential nutrients.

7-WHEY PROTEIN

This is not only a important food source but also very essential in bodybuilding. Yes! it is whey protein. High in protein levels and minimum fat which gives you ability to pop out your muscles. As recommended by the sports association and bodybuilding research every individual's protein intake should be around 1.0 to 1.2 grams of protein for every pound of bodyweight. So by this simple method you can calculate your protein intake.

WHEN TO EAT

Now the question arises that when we should take our meal. This has a very simple answer, distribute your whole day meals into 4-6 parts in which you may eat the food that are listed above. you just have to collect the energy from every food source and then use it in the gym to lift the iron and to build leans muscles. this is very simple concept that is followed by Mr. Olympia but on even larger level. they eat around 10 meals per day. I'm not asking you to eat that much but you can gradually start and then reach that level. By this you can keep your body fueled so that it can be used for any physical work. 

PRE-WORKOUT FOOD SOURCES

Everyone wants to build lean muscle without any fat, but let me tell you that without sufficient amount of carbs and fat you cannot achieve your goal. This is because the reason that these food material releases energy into your body which can be further used by you in the gym. So, to have enough energy to lift the iron you should have adequate amount of fats and carbs. Best pre-workout foods are:

1-Bananas- theses are one of the best pre-workout snack that contains carbohydrates which is digestible and does not create a deposit in the body. before any workout, a banana can help you keep your nutrients level high.

2-Oats-another fibrous source that releases carbohydrates slowly and maintains your energy level during workout. You can have a cup of oats thirty minutes before you hit the gym.

3-Wholegrain bread- top the wholegrain bread with jam, honey and eat it. Now you ready to go to the gym and burst out your energy. Yes, wholegrain bread is a another source of carbohydrates that you can eat before your workout.

4-Fruits- before leaving for gym have a fruit that will give your body enough amount of carbohydrates by which you can generate energy and use it.

POST-WORKOUT FOOD SOURCES

When you lifted the iron and made yourself sweat a lot, you have lost a lot of energy and your muscles needs to be build because of the stress you gave them during the workout. so, now to fulfill the body needs you must eat proper food that will provide muscle recovery and it's growth:

1-Grilled chicken- after a intense workout you need to have dish that is dense in nutrients. Grilled chicken is one of the best source of lean protein and other nutrients that will help your body muscles to recover.

2-Omelet- as already discussed that eggs have a great importance in bodybuilding. their protein content is very much high and are easy to make. they helps in aiding the muscles and is very good for their growth.

3-Salmon- this is a another food source that have protein perks and also bio active peptides that help to recover the body fast. it is also helpful in regulating insulin levels which contributes to absorb the nutrients consumed by the body.

4-Spinach sandwich- this is one of the most nutritious sandwich that can be consumed after the workout is finished. it has many benefits like boosting complexion, lowering blood pressure and curbing your appetite. it is a powerhouse to your body system.

CONCLUSION

When we need to get fit we should always keep in mind that nutrition and eating right is as important as exercising. We have to fuel our body throughout the day so that we can perform our physical task without any problem. And bodybuilding is a field in which you have to improve yourself day after day. Just follow a planned routine and carefully select the right food and supplements for yourself and without any doubt you can achieve the body you have dreamed.