Health

5 Way To Increase Your Body Muscle With Protein

Increase Your Body Muscle With Protein

Body build-up for men is not an easy job need lots of concentration over on body workout and daily food diet but it will get possible with mass protein powder if you can take on the proper manner with daily body workout. Before taking protein powder you need to do a plan. Rather, there are characterized strategies, both as far as diet and regarding preparation, that get you the outcomes you need. Furthermore, those strategies are by and large take a touch of arranging

Workout strategy does not get so much also not to get ready for a marathon or not to build big muscle at the same time. These 5 workout tips are for both men and women but it is just what you have to focus on not too much just beginning of thinking about building muscle and what about taking care of that 5 points I mention below with brief details.

EAT MORE

Your body uses food as fuel more and healthy food eat will give you positive energy to give to your body muscle. Your body muscle will never grow if you have a shortage of healthy diet food Most of the guys required at least 3000 kcal/day to build muscle. With that that you have to take proper protein in your diet take eggs yolks, paneer, protein bars or also take India best protein powder because your body needs protein to recover your damaged muscle tissue before the workout. You required at least about 1.8g protein per kilogram of body-weight (0.82g/lb) to maximize muscle recovery and grow muscle. For an 80kg/175lb guy, that’s about 135g of protein per day

DRINK MORE

You think I am talking bout drink water no but normal fitness addicted people usually drink 2-3 liters of water regularly in the entire day but you can take apart from that take protein shakes. The University of Texas found the weight lifters who take protein drink shake which has to contain amino acids and carbohydrates before working out increased their protein synthesis more than others who take shakes after the workout. So, take your protein shakes before the exercise, not after it. On the above I mention protein detail click on that link. For your protein shake, you will require about 10 to 20 grams of protein powder—usually about one scoop of a whey-protein powder. Can’t stomach protein drinks? You can get the same nutrients from a sandwich made with 4 ounces of deli turkey and a slice of American cheese on whole-wheat bread. But the drink is better.

WORKOUT TIPS

Many guys are doing big mistakes on their first day of the workout they did lots of workout on a first-day without any effect on the body just tired an entire body muscle a big muscle builder said if you want to go far go steady and slow but go just like you have to increase your workout routine slowly and stepwise increase your body muscle as well. Limit your weight room workouts to 12-16 total sets of work, and never go beyond that. This doesn’t mean you can not take on a brutal workout every so often.

Take an Upper and lower workout routine split which is a great way to build up or shape up your already gain muscle.  On Below routine which high effective way

  1. Monday: Upper Body A Workout
  2. Tuesday: Lower Body A Workout
  3. Wednesday: off
  4. Thursday: Upper Body B Workout
  5. Friday: Lower Body B Workout
  6. Saturday: off
  7. Sunday: off

The Muscle Building Workout Routine: Upper Body A

  1. Bench Press
    3 sets of 6-8 reps.
    2-3 minutes rest between sets.
  2. Rows
    3 sets of 6-8 reps.
    2-3 minutes rest between sets.
  3. Incline Dumbbell Press
    3 sets of 8-10 reps.
    1-2 minutes rest between sets.
  4. Lat Pull-Downs
    3 sets of 8-10 reps.
    1-2 minutes rest between sets.
  5. Lateral Raises
    2 sets of 10-15 reps.
    1-minute rest between sets.
  6. Triceps Pushdowns
    3 sets of 10-12 reps.
    1-minute rest between sets.
  7. Dumbbell Curls
    2 sets of 12-15 reps.
    1-minute rest between sets.

The Muscle Building Workout Routine: Lower Body A

  1. Romanian Deadlifts
    3 sets of 6-8 reps.
    2-3 minutes rest between sets.
  2. Leg Press
    3 sets of 10-12 reps.
    1-2 minutes rest between sets.
  3. Seated Leg Curls
    3 sets of 8-10 reps.
    1-2 minutes rest between sets.
  4. Standing Calf Raises
    4 sets of 6-8 reps.
    1-2 minutes rest between sets.
  5. Abs
    x sets of 8-15 reps.
    1-minute rest between sets.

The Muscle Building Workout Routine: Upper Body B

  1. Pull-Ups
    3 sets of 6-8 reps.
    2-3 minutes rest between sets.
  2. Barbell Shoulder Press
    3 sets of 6-8 reps.
    2-3 minutes rest between sets.
  3. Seated Cable Row
    3 sets of 8-10 reps.
    1-2 minutes rest between sets.
  4. Dumbbell Bench Press
    3 sets of 8-10 reps.
    1-2 minutes rest between sets.
  5. Dumbbell Flyes
    2 sets of 10-15 reps.
    1-minute rest between sets.
  6. Barbell Curls
    3 sets of 10-12 reps.
    1-minute rest between sets.
  7. Skull Crushers
    2 sets of 12-15 reps.
    1-minute rest between sets.

The Muscle Building Workout Routine: Lower Body B

  1. Squats
    3 sets of 6-8 reps.
    2-3 minutes rest between sets.
  2. Split Squats
    3 sets of 8-10 reps.
    1-2 minutes rest between sets.
  3. Lying Leg Curls
    3 sets of 10-12 reps.
    1-2 minutes rest between sets.
  4. Seated Calf Raises
    4 sets of 10-15 reps.
    1-2 minutes rest between sets.
  5. Abs
    x sets of 8-15 reps.
    1-minute rest between sets.

 

FOCUS ON CARBS

 

In multiple research said and come report this your body muscle more grow on your rest days if you take your body carbohydrates. Before the workout meal with carbs increase your body insulin levels every time and will give you positive energy to build muscle. For carbs you can take banana shakes, peanut butter in your diet, protein shakes, yolks, etc.  You should take food every 3 hours if you don’t take food often enough. That’s roughly the number you should eat at each meal. Make sure you consume some protein—around 20 grams—every 3 hours. “I always aim to eat carbohydrates before workouts so they will be broken down and used as fuel, and again after workouts to replenish those depleted glycogen stores,” Aguzzi says.

FOCUS ON BODY BAD FAT LOSS

Many guys are taking bad fat on their cheating day and they have no idea how it is a bad effect on their build-up muscle you have to also take care of if fat loss as well. Don’t be discouraged if your weight does not change much when you train with weights. You may be losing fat and increasing muscle. This is not easy to do at the same time, yet net weight loss or gain is not a good measure of muscle or fat movement

SLEEP AND REDUCE STRESS

Rest will give your body muscle growing fast if you give them proper rest on and take proper sleep on night not stressful work done on after a workout or before a workout which is indirectly effected on your body muscle gainer a researcher said if you take stress on your mind then your body muscle gains slow drastically, take at least 8 hours daily proper sleep and with stress out life.  “Sleep and rest are very important for growing muscle recovery,” fitness experts explain. “If you don’t get enough sleep, your body doesn’t have enough time to recover, grow muscle, and burn fat.

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