The best way to gain muscle is to regularly lift heavy weights. The average beginner can expect to add a few pounds of muscle mass per month. Intermediate lifters can expect to add up to two pounds of muscle mass each month. For the most effective results, weight training should be done at least four times per week. However, if you are not sure what exercises to use, check with your doctor before starting a new exercise routine.
A healthy amount of protein can help you build muscle quickly. Protein needs are highest after a workout and should be consumed within an hour. Protein powder can be mixed into cereal, yogurt, oatmeal, or smoothies, which is a convenient way to meet your daily protein quota. In addition to powder, you can eat protein-rich foods such as eggs, peanuts, lentils, and oatmeal. If you don’t like protein powder, you can always eat them as whole foods.
Healthy fats are good for your health and aid in fat loss. However, make sure to balance your fat intake and limit artificial trans-fats and margarine. While strength training will make your body lose water through sweat, you should drink plenty of water to maintain hydration levels. Water helps prevent dehydration and hunger. An empty stomach makes you feel hungry, so be sure to drink lots of water.
Eating breakfast gives you a boost in energy and will keep you full until your next meal. Eating breakfast also sets a healthy eating pattern. Breakfast should contain a protein shake or a high-protein meal. Protein shakes and cottage cheese are good choices for building muscle mass. Lastly, eat something before bed. Eating smaller meals more often helps you avoid hunger and cravings. You can also increase your energy levels by eating breakfast before you go to bed.
When building muscle, protein is essential. According to nutritionists, you should consume one gram of protein for every four hundred grams of body weight. That means a person of 150 pounds would need to eat 200 grams of protein a day. The best way to consume protein is to include a whole protein source with each meal. Whole protein sources include chicken, fish, eggs, nuts, and red meat. If you are not a meat lover, you can still get protein from soy milk, lentils, and tofu. Additionally, nuts and seeds are considered nuts.
Sources:- BUY GHRP-6