Posts Tagged ‘Hormones To Build Muscles’
Eating the right food at the right time and in proper proportions, as you shed sweat and tears while working out in the gym, is just as important
While working out in the gym is just as important to build a great physique, most experts agree it is the time that you spend outside of your gym that counts as well. A body grows only when it gets the right kind of fuel at all times, be it before or after a workout. Even the off days count. So take a look at what kind of food and how much you may need, depending on your body type, to currently channel your energy so that all the hard work you put in the gym pays off!
Essential macro nutrients
Protein: Proteins are what your muscles are made of.
In the gym, after you are done picking up weights, it is the proteins that repair and build new muscle in your body.
Carbohydrates: Carbohydrates found in rice, rotis, oats and other grains are the main source of energy for your body. The World Health Organisation recommends that a person needs to get at least 55-75% of total energy from carbohydrates. Fitness trainer Nigel Jairaj also stresses the importance of carbs in your diet, “If you don’t consume carbs, your body will reach out and use your muscles for a source of energy. Thus, it is important to consume sufficient carbs so that your body does not end up using your muscles to fuel the workout.”
Fats: Healthy fats are needed in your diet since they help the metabolism and increase testosterone levels, which is the hormone responsible for building muscle. They also help internal health and are good for the brain and other organs. Sources of healthy fats include olives, walnuts, almonds, flax seeds.
Celebrity fitness trainer Marika Johansson feels that one always needs to have some fuel in your body before a workout. According to her, one should eat one hour before a workout, and involve a healthy mix of carbohydrates, proteins and healthy fats. “Carbs are fuel for your workout, and protein helps build muscle. Plus, if you are thin and have a good metabolism, include some healthy fats in your meal too,” she says.
Those trying to gain wait should have…
150 gms brown rice, 1 banana/apple/ pineapple (good for digestion as they have digestive enzymes, especially pineapple) with 200 gms of chicken or fish.
Those trying to lose weight should have…
50 gms sweet potato depending on weight. 150-200 gms chicken or fish 1 to 1.5 hours before a workout.
The main aim of working out is to break down muscles so you can grow new muscle. Johansson says post-workout food plays a big role in the repair and growth of broken muscles. “After a workout, the body immediately starts to repair broken down muscles. So the part you have worked on, be it your arms, or chest or back, starts the repair process by absorbing essential nutrients. Whatever food you consume needs to have all those essential nutrients you need to aid in muscle repair and growth,” she says.
Those trying to gain weight should have…
Brown rice 150 to 200 gms. Lean beef 200 gms because it is a slow digesting protein and it keeps feeding your muscle. Since thin people have a high metabolism rate, they need slow digesting protein so their muscles can continuously absorb protein.
Those trying to lose weight…
Cut the carbs and the beef. Instead, consume 150 to 200 gms of fish or 10 egg whites. Since the metabolic rate of people on the heavier side is slow, they need fast digesting foods. Also, be sure to avoid any form of carbs two hours before you sleep.
Thanks to the ‘Gym Revolution’ [I'm looking at 'Body Beautiful Total Fitness Muscle Mania Dizital Gym' in my hood] you’ll see plenty of dudes who look like a combo of Arnold Schwarzenegger [top half] and Barnabus “Barney” Stinson [bottom half]. Fortunately for them, they seem quite proud of this accomplishment. And that’s all that matters, right? Being happy in your skin, healthy body image etc. Yes. In our part of the world, an ample chest that resembles a brick house and legs that resemble flag poles is THE look for men, it seems.
No, you say? You want to stand apart? You want to have a “well-rounded” [not literally] build that has a foundation of lean muscles without looking like you get steroid shots up your posterior or eat, drink and breathe protein shakes every damn day?
Well then. Repeat after me: I shall NEVER skip leg workouts.
Working out your legs is crucial to maintain a nice symmetry, which is simply the proper balance between the size of each and every one of your body’s muscles. (In layman terms, it means you won’t look like a popsicle, with a muscular upper body and chicken legs).
Other significant reasons for not ignoring your legs are:
Leg workouts like squats increase the release of growth hormones and testosterone more than any other exercise. These are natural muscle building hormones.
Squats and deadlifts work your whole body, not just your legs. Your arms squeeze the bar hard during deadlifts. Your abs work hard at stabilising the bodyweight during squats. Your chest muscles tense hard during heavy deadlifts.
Bodyweight Squats: Stand with your feet shoulder width apart. Your toes can either point straight forward or slightly out to each side. Extend your arms out in front of you or place them behind your head. Squat down by sinking your rear towards the ground. Keep your weight on your heels and your back as vertical as you can. Do not bend over at the waist or lift your heels up at any point. Lower yourself until your thighs are parallel to the ground. If you can comfortably go lower, then do so. Keeping your weight on your heels, push up with your legs and return to the starting position.
Squat Jumps: The starting movements are the same as with bodyweight squats. On the way up, explode up and jump as high as you can. As you land from your jump, go right back down into a squat.
Squat to Calf Raises: After rising up from a bodyweight squat, transfer your weight to the balls of your feet and lift up your heels. Hold for a moment before beginning the next repetition.
The word itself strikes fear into many Canadians and for close to a million people, it is a stark and terrifying reality. Cancer, above almost any other disease, has proven itself to be a scourge on public health. The sudden transformation of normal human cells into tumours that can not only grow, but spread, is one of science’s great mysteries that have yet to be completely solved.
Over the last few years, the impact of germs on the development of cancer has been researched and the results have been disconcerting. The direct relationship between several cancers and viruses have already been established and there is increasing evidence to show that the totality of germs in and on the body — the microbiome — can contribute to the development of several oral and gastrointestinal cancers as well as prostate and even breast cancer. On the flip side, other researchers have examined how good germs may help to prevent cancers. Evidence has shown that a healthy gut microbiota can prevent and stall liver and colorectal cancers.
While the links between germs and cancer continues to be a hot topic in research, the actual mechanism has been known for quite some time. Several cancers are an unfortunate consequence of a much more devious and for the most part unseen health ailment, chronic, low-level inflammation. In the inflammatory process, the body creates a number of chemicals, such as free radicals, that can help to fight off infection and other chronic problems. But these same chemicals also affect normal cells and as a result, may injure them or change them in such a way that they become abnormal. Should that happen, the cells may transform and become immortal. When they do, they start to take over the microenvironment and lead to the development of a tumour.
In a healthy individual, the microbiome is in balance with the rest of the body and there is little to no inflammation. But if that balance is disturbed, either through infection, antibiotic use, dietary changes and poor lifestyle, then the body goes into an inflammatory state. Most people won’t notice this change as there are no outward symptoms. But inside, the immune system is chugging away, producing free radicals and other inflammatory chemicals that can injure normal cells and form tumours.
This link between an imbalanced microbiome, inflammation, and cancer has led to several attempts to find out whether good germs can act as not only balancers but also cancer fighters. Two years ago, a duo from Lund University in Sweden explained how probiotics are indeed useful in preventing chronic inflammation not only in the gut but also throughout the body. In the same year, a team from China and the United States suggested that probiotics may be specifically helpful in preventing colorectal cancer. Earlier this year, a team from Finland highlighted one specific mechanism of cancer formation — and avoidance — involving bacteria, the immune system and the onset of tongue cancer. By avoiding the bacteria identified in the study, one could improve their chances to avoid this particular disease.
While this information may be good for those not living with cancer, the data could not offer much to those who were suffering not only from the disease, but also the treatment. Chemotherapy, which is usually the first line of defense, can have some fairly dramatic consequences on the body. One of the worst problems is a change in the gut microbiota leading to diarrhea, mucositis, and unfortunately, more inflammation.
While the overall success of chemotherapy is rising, the challenge of the double-edged sword with respect to the immune system has led scientists to wonder if the side effects can be resolved by good germs. Last week, the answer was revealed — at least in mice.
Two articles by large collaborations of researchers examined how good bacteria are involved in general chemotherapy as well as treatment with a specific chemical, cyclophosphamide. Both studies looked at the effect of having a balanced microbiota as well as one that is imbalanced through the use of good germs-killing antibiotics. The results showed that the presence of probiotic species such as Lactobacillus improved the overall balance of the immune system and helped to keep inflammation at bay. But when these species were not present, the effects were not only harmful in the short term; they also triggered a long term immune dysfunction that could make things worse for the mouse.
Neither study concluded that probiotics should be given to patients receiving chemotherapy, yet the results suggest that this recommendation may not be too far away. With future clinical trials, the results of this study should be seen in humans. We know the role of good germs in maintaining health is established; this should also apply here.
Should this postulate become reality, those who are suffering from cancer will once again be able to view microbes positively. While germs may have contributed to the plight; they can redeem themselves by helping individuals ultimately win the fight.
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This disease, which a href=”http://rarediseases.info.nih.gov/GARD/Condition/6506/Gigantism.aspx” target=”_hplink”according to the NIH/a is most often caused by a begnin tumor in the pituitary gland, results in an excess of GH, or growth hormone. This causes sufferers to grow abnormally large, not just in terms of height, weight but also organ size. It results in complications like delayed puberty, increased sweating, and secretion of breast milk.
Characterized as an eating disorder, a href=”http://www.rarediseases.org/search/rdbdetail_abstract.html?disname=Pica” target=”_hplink”Pica/a causes people to eat what the a href=”http://www.rarediseases.org/search/rdbdetail_abstract.html?disname=Pica” target=”_hplink”National Organization for Rare Disorders describes as/a “non-nutritive” things. That umbrella term can include (but isn’t limited to) dirt, clay, paper, and paint. Interestingly, it’s not unusual for young kids to experience transient pica as a kind of phase, and a href=”http://www.americanpregnancy.org/pregnancyhealth/unusualcravingspica.html” target=”_hplink”pregnant women/a are also known to develop temporary pica cravings. The cause? Unknown. But in order to be diagnosed with full-blown Pica, a person’s symptoms must last for more than a month.
Maple Syrup Urine Disease
MSUD, which is passed down through families, is a life-threatening metabolic disorder passed down through families that stems from the body’s inability to process certain amino acids, leading to a build-up of them in the body. a href=”http://rarediseases.info.nih.gov/GARD/Condition/3228/Maple_syrup_urine_disease.aspx” target=”_hplink”According to the NIH,/a symptoms usually surface in early infancy and can include vomiting, lack of energy, seizures, and developmental delays. MSUD takes its name from another symptom — the urine in affected infants smells like caramel or maple syrup.
Situs Inversus is a congential condition in which internal organs of stomach and chest lie in mirror image of their normal body position — something many sufferers aren’t aware of until they seek medical help for an unrelated problem. a href=”http://en.wikipedia.org/wiki/Situs_inversus” target=”_hplink”People with Situs Inversus/a typically wear some form of identification to help doctors in the case of a medical emergency.
Trigger thumb, or trigger finger as it’s sometimes known, causes a person’s finger or thumb to get caught in a locked position. a href=”http://www.mayoclinic.com/health/trigger-finger/DS00155″ target=”_hplink”According to the Mayo Clinic,/a it can then stay stuck or straighten with a painful “snap.” The cause? It depends. Trigger Thumb is the result of a narrowing of the sheath around the tendon in the problem figure, but that can be caused by a lot of things, including any activity that requires people to grip things frequently. Trigger Thumb is also more frequent in women.
Once the disease of sailors and pirates, a href=”http://www.ncbi.nlm.nih.gov/pubmed/16911372 ” target=”_hplink”scurvy does still exist in the United States,/a though predominantly in older, malnourished adults. It usually stems from a Vitamin C deficiency, which can result in gum disease, skin leisons, and swelling of the joints.
This progressive genetic disorder causes sufferers to store excess copper in tissues, including the brain and liver. a href=”http://www.rarediseases.org/search/rdbdetail_abstract.html?disname=Wilson’s Disease” target=”_hplink”Though the Mayo Clinic says/a that the body depends on copper in order to use iron and sugar, too much of it in the body can have real consequences. Which is why sufferers of Wilson’s Disease are prone to liver failure.
Foreign Accent Syndrome
a href=”http://www.utdallas.edu/research/FAS/about/” target=”_hplink”According to researchers at the University of Texas at Dallas,/a this speech disorder causes people to experience a sudden shift in their accents and though it is known to be caused by things like brain trauma, conversion disorder, or multiple sclerosis, an exact reason behind the syndrome is unknown. Sufferers of FAS dramatically shift their speech in terms of timing and intonation, which often causes them to sound foreign, but they remain totally comprehensible. a href=”http://www.utdallas.edu/research/FAS/about/” target=”_hplink”Documented accent shifts/a include from American English to British and from British to French.
Stiff Person Syndrome
People who suffer from this acquired neurological disorder experience repeated, often painful, muscle spasms as well as muscular rigidity and stiffness. a href=”http://www.rarediseases.org/search/rdbdetail_abstract.html?disname=Stiff Person Syndrome” target=”_hplink”According to the National Organization of Rare Diseases,/a spasms can occur at random or they can be caused by something as seemingly benign as light physical contact or an unexpected noise. The cause of Stiff Person Syndrome isn’t yet known, but symptoms can be stabilized with medication. Left untreated, however, a person can lose the ability to walk.
a href=”http://www.rarediseases.org/search/rdbdetail_abstract.html?disname=Carcinoid syndrome” target=”_hplink”According to the National Organization of Rare Diseases,/a about 10 percent of people with carcinoid tumors — which a href=” http://www.mayoclinic.com/health/carcinoid-tumors/DS00834″ target=”_hplink”the Mayo Clinic says/a are slow growing tumors that produce excess serotonin and usually appear in the gastrointestinal tract or lungs — get this syndrome. It occurs only in patients whose tumors have metastasized to the liver. The symptoms? Wheezing, hotness, and extreme facial blushing.
Cyclic Vomiting Syndrome
Children and adults afflicted with a href=”http://www.rarediseases.org/search/rdbdetail_abstract.html?disname=Cyclic Vomiting Syndrome” target=”_hplink”CVS/a experience recurrent episodes of severe vomiting, which can last for days, followed by sudden periods of no vomiting. While kids are likely to experience more frequent attacks, adults’s often last longer. To date, the cause of CVS is unknown.
Peeling Skin Syndrome
This obscure, a href=”http://www.rarediseases.org/search/rdbdetail_abstract.html?disname=Peeling Skin Syndrome” target=”_hplink”genetic skin disorder/a does exactly what its name implies: causes sufferers to experience constant shedding of their skin. (In some patients, peeling is limited to the feet and hands.) Along with that, sufferers often feel itching and redness — symptoms that can appear from birth or develop later in life. Although the exact cause is unknown, a href=” http://www.nature.com/jid/journal/v130/n6/full/jid201023a.html” target=”_hplink”a mutation in the TGM5 gene/a has been identified in many sufferers.
Platelet Storage Pool Deficiency
This is a blanket designation for several rare platelet abnormalities, most of which lead to mild or moderate bleeding disorders. a href=”http://rarediseases.info.nih.gov/GARD/Disease.aspx?diseaseID=5034″ target=”_hplink”According to the NIH,/a the problem stems having limited granules — the parts of platelets that, among other things, store ADP — the energy released when a molecular bond is broken. That reduction in storage space inhibits the platelets’ ability to secrete a href=”http://www.biology-online.org/1/2_ATP.htm” target=”_hplink”ADP/a in a speedy fashion, which is thought to be what causes the bleeding. Classic symptoms of a Platelet Storage Pool Deficiency are nosebleeds, excessive bruising, and profuse bleeding in surgery.·
Only nine people in the United States are known to have this disease, which was just given a name in a recent study in theem New England Journal of Medicine/em. ACDC, or arterial calcification due to CD73 deficiency, results in calcium build-ups in the arteries below the waist of sufferers and in the joints of their hands and feet. a href=”http://rarediseases.info.nih.gov/files/NIH ArterialCalcNEJM-final.pdf” target=”_hplink”According to the NIH,/a the breakthrough discovery found that the disease is related to a variant in the NT5E gene.3
a href=”http://rarediseases.info.nih.gov/GARD/Condition/6191/Conversion_disorder.aspx” target=”_hplink”This condition,/a which typically occurs after an extremely stressful emotional event, causes a person to experience sudden blindness or paralysis that can’t be otherwise explained. People with mental illlnesses are at particularly high risk and psychological treatment can help lessen the symptoms.·
Ochronosis results in black or blue external tissues, often the ear cartilage or eye, though it can occur throughout the body. It affects people who suffer from certain metabolic disorders, but it can also be caused by exposure, though a href=”http://www.ncbi.nlm.nih.gov/pubmed/11705248″ target=”_hplink”scientists/a aren’t exactly sure to what. Not just a cosmetic issue, the affected areas can become brittle and degenerate over time.
This condition, which is caused by genetic mutations in the so-called ACADVL gene, keeps people from converting certain fats to energy. a href=”http://rarediseases.info.nih.gov/GARD/Condition/5508/VLCAD_deficiency.aspx” target=”_hplink”According to the NIH,/a the deficiency often presents during infancy in symptoms including low blood sugar, weakness, and lethargy.
As the name suggests, Hairy Tongue is a condition in which the tongue develops a black, hairy texture. a href=”http://www.mayoclinic.com/health/black-hairy-tongue/DS01134 ” target=”_hplink”According to the Mayo Clinic,/a the disease is “harmless” and is caused by an overgrowth of bacteria in the mouth, which can be treated with antibiotics. a href=”http://rarediseases.info.nih.gov/GARD/Condition/6561/Hairy_tongue.aspx” target=”_hplink”The NIH reports/a that hairy Tongue can also present as brown, yellow, or green discoloration. ·
Ochoa (Urofacial) Syndrome, or, Peculiar Facial Expression
This obscure, inherited disorder presents at birth and causes infants to grimace when, in fact, they are attempting to smile. a href=”http://www.everydayhealth.com/health-center/ochoa-syndrome.aspx” target=”_hplink”The disorder also includes/a an extreme urinary abnormality: an obstruction that interrupts the connection between nerve signals in the spinal cord and bladder, leading to incontinence. a href=”http://rarediseases.info.nih.gov/GARD/Condition/104/Ochoa_syndrome.aspx” target=”_hplink”Though treatment does exist/a in the form of antibiotics and bladder re-education, some patients can develop renal failure in their teens and 20′s, which can be life-threatening.
This syndrome, caused by a particular calcified ligament or elongated bone, frequently causes sufferers to feel that something is stuck in their throat. (Scientists don’t know the reason behind said elongation/calcification.) Other symptoms can include ear and throat pain as well as difficulty swallowing. a href=”http://rarediseases.info.nih.gov/GARD/Condition/9401/Eagle_syndrome.aspx” target=”_hplink”According to the NIH,/a it can be treated surgically or non-surgically with steroid injections and other anti-inflammatories.
a href=”http://www.mayoclinic.com/health/progeria/DS00936 ” target=”_hplink”According to the Mayo Clinic,/a only around 130 cases of this devastating genetic disorder have been documented since it was discovered in 1886. Affected babies normally appear normal at birth, but within 12 months begin to have symptoms like hair loss and wrinkles. a href=”http://www.mayoclinic.com/health/progeria/DS00936 ” target=”_hplink”According to the Mayo Clinic,/a progeria is caused by a genetic mutation, but not one that’s passed down through families; it’s a chance event that affects only one egg or sperm. The average life expectancy for sufferers is 13.
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Published: November 30, 2013 1:21 AM
Holy Grail Body Transformation program designed by Tom Venuto provides people with exercises and workouts for building a lean and strong body. A detailed Holy Grail Body Transformation review on the site Vkoolelite indicates if this program is worth buying.
Seattle, WA (PRWEB) November 29, 2013
Holy Grail Body Transformation is a new bodybuilding program that teaches people how to add lean muscle while losing fat quickly. The program reveals to people the difference between weight loss and fat loss. In addition, this program is designed by Tom Venuto, a personal trainer, fitness expert and certified strength and conditioning specialist who has over 22 years of experience in teaching other people how to get a lean and strong body within a few months. Since Tom Venuto released the Holy Grail Body Transformation program, a lot of clients used to learn how to lose fat without losing muscle. Accordingly, the website Vkoolelite performed a detailed review about the effectiveness of the Holy Grail Body Transformation program.
A detailed Holy Grail Body Transformation review on the site Vkoolelite indicates that this program takes people step-by-step through the process of discovering how to gain muscle without gaining fat. The program also covers a wide range of muscle-building techniques, fat-burning principles, and metabolism increasing exercises. In addition, by following this program, people will learn how to achieve hormonal control for maximum fat loss and muscle growth and fat loss.
Furthermore, people will discover the power of hormones to shift fat to muscle dramatically, and some nutrition strategies to improve muscle growth and optimize recovery from their workouts. Moreover, when ordering this program, people will receive instruction books and special gifts from Tom Venuto. Firstly, people will get the “Holy Grail Body Transformation” book and 8 “Body Transformation – The Holy Grail” audios. Secondly, people will receive the “T.N.B. New Bodybuilding Workout Program” book, and the “Holy Grail Carb Cycling Meal Plans” book. Finally, Tom Venuto will provide people with the “Burn The Fat 2.0 Super Food Food Data Base” book, and the “Holy Grail Body Transformation System” video.
Lien Nguyen from the site Vkoolelite says: “If people want to get the body of their dreams, they should choose the right goal of body transformation. It means that people should focus on gaining muscle, burning fat or doing both at the same time. Holy Grail Body Transformation is the unique program that will help people burn fat and gain muscle at the same time. In addition, Tom Venuto also offers people a policy of money back guarantee if the Holy Grail Body Transformation program does not work for them.”
If people wish to view pros and cons from a full Holy Grail Body Transformation review, they could visit the website: http://vkoolelite.empowernetwork.com/blog/the-holy-grail-body-transformation-program-ebook-guides-people-on-how-to-shed-pounds-and-build-lean-muscle
To know more information about this program, get a direct access to the official site.
About Lien Nguyen: Lien Nguyen is an editor the website Vkoolelite that supplies people with a lot of bodybuilding programs, fat burning workout videos, and healthy diet books. People could send their feedback to Lien Nguyen on any digital products via email.
For the original version on PRWeb visit: http://www.prweb.com/releases/holy-grail-body/transformation/prweb11379798.htm
WELLINGTON (Reuters) – New Zealand will ramp up its fight against corruption in sport by implementing greater information sharing among government and sporting bodies to stamp out potential match-fixing, doping and illegal activity, the country’s Sports Minister said on Friday.
A national match-fixing policy would also be established in 2014, Murray McCully said after he unveiled the recommendations in a Sport New Zealand (SNZ) report that concluded there was little high-level corruption in sport in the country.
“The report found no evidence of widespread drug use or organised crime in New Zealand sport,” McCully said.
“But it would be naive to think New Zealand is insulated from these problems.
“This is why we are taking pre-emptive steps to safeguard our athletes and clean sporting reputation.”
The report was instigated after the Australia Crime Commission (ACC) earlier this year linked organised crime and banned substances to several Australian sporting codes including rugby league and Australian Rules football.
SNZ concluded, however, there was little need for the government, sporting or law enforcement agencies to conduct a similar investigation in New Zealand.
“The report did, however, acknowledge international issues of sports corruption and match-fixing,” SNZ said in a summary of the report, which was not made public because it contained “sensitive information” provided by the ACC.
“The report also raised concerns related to the growing international black market for performance and image enhancing drugs (PIEDs) such as peptides, which are being intercepted by New Zealand Customs… largely due to their use by body building and body beautiful industry.”
The use of peptides in AFL and rugby league was at the heart of the ACC investigation.
Peptides are short chains of amino acids which athletes can take in supplement form to aid muscle growth and re-generation.
A number of them are banned by the World Anti-Doping Agency (WADA), including growth hormone and Insulin-like Growth Factor-1 (IGF-1).
Several government agencies, including Customs, the police, Serious Fraud Office and sporting organisations like SNZ and Drug Free Sport NZ (DFSNZ) would now actively share information and meet twice a year to discuss any issues that arise.
SNZ would have overall responsibility for the group.
Previously, law enforcement agencies, individual sports organisation and DFSNZ have taken responsibility for the implementation of anti-corruption and doping policy.
The national match-fixing policy, to be implemented from 2014, would include the sport sector and betting industry.
The decision comes in the wake of corruption scandals erupting in European soccer with seven people arrested this week for fixing matches in Britain’s lower leagues.
Earlier this year, an inquiry by European police forces, Europol and national prosecutors uncovered a global betting scam run from Singapore.
About 680 suspicious matches, including the European Champions League and qualifying games for the World Cup and European Championships, were identified in the investigation.
(Reporting by Greg Stutchbury in Wellington; Editing by John O’Brien)
Every guy that’s ever stepped into a gym, at one point or another, has had some aspiration to getting bigger. However, the age-old problem has always been—how to do it. To help simplify the process, we’ve compiled a list of the 25 best ways to get big and kept them short and sweet, so you can get on to your workouts.
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1. Eat more
“Extra calories combined with training leads to growth,” says Sean Hyson, the group training director for Men’s Fitness. It’s really that cut and dry, more muscle comes from more food.
2. Power up with protein
Proteins are the building blocks of muscle. They assist with the rebuilding and recovery process. Shoot for 1-1.5 grams of protein per lean pound of body weight.
3. Don’t cut carbs
Numerous studies have pointed to the benefit of protein supplements in muscle building, but many of them also mention carbohydrates as a hormone-balancing component that maximizes your gains after workouts.
4. Use dumbbells
Montreal-based strength coach Andrew Sakhrani, C.S.C.S., encourages occasionally swapping out barbell work with dumbbells. Why? “Dumbbell presses open up the chest and recruit more muscle fibers.” This works for other exercises, too.
5. Work your back
It’s easy to focus on your arms and chest. However, too much training on those areas can lead to imbalances and injury, most of which can be avoided by doing plenty of rowing/pulling work.