Building muscles is what trends today. To get a good physique and a good look people tend to go to gym and build muscles. But it is not as easy as it looks. You don’t only have to rely on exercise but you will have to change your diet too. So we will be discussing what you can do to increase your muscle building.
- How to get big muscles with less workout?
As a beginner, every workout will be very much difficult for you and it will increase protein storage in the body. However, if you are at the moderate level of exercise, you must focus on which muscles will get large quickly. Chest, back, and legs are the quickest in building muscles. You must do two or three sets of eight repetitions with one minute of rest in between. Do squats, pushups, bench presses, deadlifts, and dips.
- More proteins more muscles
More proteins your body store more your muscles grow larger. The body uses proteins to make hormones and for other uses too. This results in less protein availability for muscle building, so you require lots of proteins in muscle building.
How to increase the protein intake?
- Have a shake: Lifters should drink a shake which contains amino acids with carbohydrates before a workout as it increases their protein synthesis. Rather than drinking it after the exercise, you must have a drink before exercising. To be exact, your shake must contain six grams of amino acid and 35 grams of carbohydrates. According to research by Kevin Tipton, an exercise nutrition researcher, exercise increases the flow of blood to the whole body especially muscles involved in a particular exercise so drinking a shake containing proteins and carbohydrates before working out will lead to the greater flow of proteins to your muscles.
- Eat meat: Meat contains proteins which are required for muscle building so eating meat will assist muscle building as you are doing exercise, so you will be gaining muscles more easily. The maximum amount your body can use in a day of proteins is 1 gram per pound of your weight. If you weigh 150 pounds, you will need 150 grams of protein every day.
- Drink more water
Drink plenty of water. It is required to remain hydrated all the time as exercising causes sweating.
- Take carbohydrates
After you workout, meals with carbohydrates increase your insulin levels which as a result slows down the protein breakdown. So if you take a meal after exercise which includes high levels of carbohydrates, you will rebuild muscles faster.
- Stop missing workout
You should not miss any workout. Muscle soreness is a part of bodybuilding so it should not be your excuse for not getting to the gym. You must be firm on your vision of body building.
- One day of rest
You must do a full day exercise and after that take a day off. Protein synthesis increases immediately after weight workout for up to 48 hours as your muscles grow when you are resting and not when you are exercising.