Wondering why you are not able to gain muscle weight despite eating well and exercising? Maybe you are not doing it right. Here are a few tips that can put you on the right track:
Build more protein
The key to gain muscle weight is to put in more proteins into your body. Every system in your body needs proteins to function properly. While your body is draining away all those proteins, it is important that you build and store more proteins that will help in muscle building. It is recommended to have your protein shake 30 to 60 minutes before your workout.
It is not just proteins that add up to your muscles; you will also need more calories. Check your weight and see how many calories you need to take in daily. Your aim should be to gain 1 pound per week.
Start by working your biggest muscles
Focus on your large muscle groups to start with – the chest, the back, and the legs. You can add a few squats, pullups, deadlifts, bench presses, bent-over rows, military presses, and dips to your workout. Try about 8 to 12 repetitions and do about two to three sets of these with 60 seconds of rest in between.
Give your body the rest it deserves
Rest is as important as your workouts if you want to build muscles. Make sure you get a day’s rest after each day of full-body workout. It is when you are resting that your muscles grow.
Down carbs after the workout
If you want to rebuild muscle faster, you will have to feed your body with carbohydrates on your rest days. Add in some carbs to your post-workout meals to slow down the rate of your protein breakdown. A peanut butter sandwich, a banana, or a sports drink can make for a healthy post-workout snack.
Eat more often
Ideally, you should eat something every 3 hours if you want your body to build new proteins. That would be six meals per day. Find out how many calories you need to consume in a day and divide this number by six. This is the number of calories you should put in your body at each meal. Also, you would need about 20 grams of protein at every meal.
Have a snack ice cream
An ice cream snack can trigger a surge of insulin in your body, making it easier for your body to build up on proteins. Make sure you have a bowl of ice cream two hours after you work out.
Have milk before going to bed
Eating a combination of proteins and carbohydrates 30 minutes before going to bed can be very beneficial for gaining muscles. Those calories will stick with you as you sleep and slow down the rate of protein breakdown. You can have a cup of raisin bran, a small bowl of fruits or a helping of cottage cheese with your cup of skim milk. Also, make it a point to eat as soon as you wake up for better results.
Apart from diet and exercise, good circulation is also important to keep your muscles fit. Try revitive circulation booster for better results. Go through the reviews and then make your decision.