Getting your body in shape is an excellent aspiration, but it requires dedication, training, and hard work. You need to make sure you are eating correctly, doing the most beneficial workout, and allowing your body time to rest and recover when it needs it.
While some may swear by supplements, according to FlexMasterGeneral, putting in the work is the only way to get ripped. There are techniques you can employ to speed up the process, though. Here are some of our top tips to help you build muscle and bulk up!
Eat More
It seems obvious, but to gain muscle you need to be consuming more calories than you burn throughout the day. These calories need to come from nutritious and unprocessed foods which offer high levels of protein, complex carbs, and healthy fats. Try to avoid foods which are overly processed, fatty or sugary—these will cause your body to store and collect fat, and mess with your blood sugar levels.
Boost Your Protein
Protein is an essential element for gaining muscle. The amino acids they provide are crucial for helping muscles repair and develop. Each meal and snack you enjoy should contain healthy, lean protein such as nuts and seeds, hummus, quinoa, and yogurt. Protein powders can also help to top up your levels, though keep an eye on this as it can cause bloating, gas, or weight gain.
Add Complex Carbs
Carbohydrates are essential for helping you to gain energy and help provide the fuel your muscles need during training to stimulate the growth of new muscles. Suitable examples include brown rice, wholemeal pasta, sweet potato, grainy bread, and whole oats.
Eat Little And Often
Rather than sticking to three large meals, it is a good idea to eat five or six smaller meals throughout the day. This gives your body a constant supply of amino acids and fuel while you are training, leading to further muscle growth. A protein shake between 30-60 minutes after your session can also help to up the production of anabolic hormones and encouraging your muscle development. A fruit smoothie is also helpful and can include elements such as banana, berries, LSA chia seeds, low-fat milk, protein powder, and yogurt.
Don’t Neglect Your Prep
Your pre-workout preparation is also important and can form a large part of success or failure. You need glycogen to grow. It is essential that your pre-workout meal is low in fat, as this can slow the delivery of carbs and much-needed energy to your muscles.
Remember To Rest
Taking the time for your muscles to rest and recover is just as important as planning your workout. Overdoing it can lead to your muscles tearing and becoming damaged, and this can put you out of action for a long time, perhaps even causing irreversible injury. Factor regular rest days into your routine, and take proper care of your muscles, such as massage and hot treatments.