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How To Gain Weight And Build Muscle

If youve set the goal to focus on building more lean muscle mass to reshape your body, there are many different elements that youre going to want to consider.

Many people think that all they have to do is walk into a gym and pick up a few weights, but building muscle is much more than just that.

More and more men are seeing the covers of magazines and striving to look like the ideal model that graces the cover but in their quest, theyre approaching their workouts and diet in the wrong manner.

Lets have a look at some simple tips that you should remember to help you build muscle more effectively and reach your end goal.

Getting Your Diet In Order

The very first thing that you must do is make sure that your diet is in order. Simply put, if youre not feeding your body the quality nutrients it needs to generate more lean muscle mass, youll be facing a losing battle. You cant build muscle out of thin air, so the right food at the right time is imperative.

First, start making sure you consume at least three meals each day and with each of these meals, take in a high quality source of protein such as chicken, lean beef, fish, eggs, low fat dairy products, or seafood. Along with this, pair together a slower digesting carbohydrate source such as oatmeal, potatoes, whole wheat pasta, or brown rice. These will supply your body with the energy it needs to get through your workouts as well as complete the muscle building process.

Fat is also important when trying to build muscle in moderate amounts because its necessary to keep your testosterone levels higher and will also help you get your calorie intake up high enough to promote lean muscle mass gains.

Focus on the healthy fats that come from olive oil, nuts and seeds, fatty fish, flaxseeds, and avocado. These are going to promote healthy much better than saturated fat or trans fat varieties. Omega fats are especially important to take in and will be found in fatty fish, flaxseeds, and walnuts.

Finally, make sure that you add some fresh fruits and vegetables to your meal plan as well. You dont want to overdo the volume on these as they will fill you up quickly and dont provide all that many calories, but three or four servings of fruits and a few servings of vegetables each day will ensure you maintain proper health.

After youve formed your diet, stick with it for two weeks and if you arent seeing muscle growth, start doubling up on some of your servings to boost your calorie intake higher. Likewise, if youre gaining fat while building muscle, reduce your food intake slightly as this indicates that youre consuming just a few too many calories total.

Finally, be sure to stay adequately hydrated to promote optimal energy levels and cleanse the body. Aim for 1.5 liters of water per day taking in another 2-3, 8 oz. glasses around the workout period.

Being Smart With Your Workouts

Mental Activity Leading To Weight Gain

Too much mental exertion can bring about a boost in appetite. As some may know, actual physical work is as tiring as mental strain. Mental labor, according to studies, “destabilizes” insulin and glucose levels thus driving one to eat more because of boost in hunger. There are a number of factors that point to a jump in appetite, and a lot of those has something to do with the mind of a person.

A foremost mental factor is one that is triggered by mental challenges – stress. Stress is associated to eating extra. I for one tend to eat a lot more when I am stressed out in the past. This reaction of your body to your state of mind will be automatic once you let your guard down.

Rats are no different from humans. Glucocorticoid steroid hormone, or cortisol in humans, is dispensed by rats when they are chronically stressed, as researchers found out. In turn, this spurs the rats to excitedly participate in pleasure-seeking acts. These actions shall eventually help them promote abdominal obesity because of the amount of high-energy foods that they ate.

A person will acquire abdominal obesity by excessive or gratuitous eating. Diabetes, stroke, and increased risk of heart attack are just some illnesses and disease associated to abdominal obesity. Getting rid of stress before it gets out of hand is better than relieving it with a fat burger and a big soda!

Boredom and loneliness are fingered by British researchers too. These also cause an increase in eating in about fifty percent of adults! Potato chips and ice cream is just a couple of comfort foods to stay away from. These foods are generally consumed in large amounts passing along large quantities of fat too!

There’s no alibi to not be conscious of your hunger after a tiring day at work now that you know. But if you are legitimately hungry, then eat by all means. Never forget that what your body needs is proper nutrition, so eat healthy and eat right! A well balanced diet and a healthy regimen of day by day exercise is a positive hit to take your weight-worries away.