Trying to build muscle by overeating without a proper diet program and suitable exercise is not the answer, because it can lead to unexpected consequences, such as distended stomach and health problems like cholesterol buildup, diabetes, and other illnesses. This is especially true for people with an instant lifestyle and having to eat on the road for limited time to get regular exercise done.
Taking holistic methods ensures more sustainable muscle gain, healthy weight and good health. Important parts of a weight-loss program that can not be ignored include:
- A protein-rich diet that provides all the amino acids needed to gain muscle. Nonfat red meat is useful for quick muscle gain but since cholesterol is a problem for most of us, it’s good that diet also includes white meat like chicken, turkey and fish. Nuts such as almonds and walnuts are also beneficial because they contain protein and healthy fatty acids such as omega-3s which are an important part of the muscle diet. Whey protein is at the top of the list of supplements to consider in this regard.
- A high-calorie diet involving low glycemic carbohydrate intake such as brown rice, sweet potatoes and whole bread would be helpful in achieving weight gain. This will ensure that the body does not use energy from muscle tissue so it negates our efforts to gain muscle, especially during exercise.
- Creatine is a supplement that helps rapid growth of lean muscle. This supplement is often accompanied by several essential amino acids and sustamine. Creatine increases maximum strength, muscle endurance and anaerobic strength required for high endurance training while sustamine prevents cell dehydration and ensures muscle addition and muscle recovery during and after exercise. Incidentally, skeletal muscle holds 95% of all creatine in the body while the heart, brain and testis hold the remaining 5%.
- High intensity physical exercise is the third component of a muscle strengthening program. It is well known that weight gain occurs when nutritious food intake is accompanied by proper physical exercise that will stimulate protein synthesis. Experts in the field generally agree that the exercise program should be done at least 3 times a week and every session should be done until the point when the muscle is really tired.
- Sleeping at least 8 hours a day is an essential component of a rapid weight gain program so sleep allows the body to more effectively release human growth hormone (HGH) needed for weight gain. If possible, a short nap can be included in the daily routine. The release of HGH in the body that enables muscle growth can be viewed as a function of restorative and restorative sleep.
It is true that due to genetic factors, there is a tendency of certain people to become fat while others become emaciated. This will happen if they live a life without a structured approach to achieving ideal weight through proper food intake and supplements, adequate sleep and appropriate exercise routine. So, with the right nutrition program with the necessary supplements, the right exercise routine and enough sleep, anyone who is thin can be more contained, more muscular and looks good.
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