Gain muscles without steroids
July 22, 2009
Let us say you are small made and you desire to develop a muscular and toned body. It is understood that the ability of the body to gain muscle mass is directly related to body type, metabolic rate and the consumption patterns. Based on this premise, you need to first understand your body type and thereafter work towards building muscle mass.
The first step is to understand the degree of calories burnt. If you can naturally burn fat and convert it to energy faster, then you need to work on your dietary intake.
Protein intake helps to build muscles. On an average a person needs about 55-60 grams of protein in a day. This may be obtained by eating several servings of dairy or meat.
An egg for example can give you up to 7 grams of protein. You may also consume milk, soy and soy related products to maximize your protein consumption.
The other important nutrients to include in your diet will be complex carbohydrates and unrefined food. Omega 3 fatty acids, foods rich in unsaturated fats are good choices too.
It’s the quality of food that you eat which is important to build muscles. Also, it pays to eat 6 small meals during the course of the day than 3 large meals. The benefits of this will include metabolic activity being up and running through out the day and help to burn fat more evenly. This way it promotes muscle development.
It is important to note that 6 small meals doe not mean indulging in junk food. This will only result in unhealthy weight gain. With the help of a dietician, choose the optimum type of foods that your body will require.
In addition to food, exercise is very crucial to building muscles. It is imperative to exercise all sets of muscles, especially the large group of muscles.
With exercise, the muscle fibers get stretched and even tear, the healing process is what results in muscle mass. Over a period of time with daily exercise, it gets toned and sculpted.
Exercises can include weight training, resistance training, and cardiovascular exercises. You may also opt for high energy games like swimming, tennis or even running to help in the long run. This way exercising does not appear like an avoidable chore.
A positive mindset along with the above mentioned tips go a long way in building muscles.
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