6 Small Steps To Gain Muscle!!
Gaining muscles has many beneficial effects on health. It helps boost metabolism, prevent osteoporosis, lose weight, and keep it under control. Moreover, it gives an aesthetic appearance to the body by improving curves and getting rid of unwanted flab in the body. Sometimes it is hard to gain muscle, even if you hit the gym each day and train hard. Hopefully, these little yet effective tips will help you reach your fitness goal.
Cardio Training Before Lifting: Cardio exercises break down muscle fibers, making it harder to build muscle. Thus to build muscles go for cardio first then do the lifting.
Protein-Rich Foods in Your Daily Diet: When trying to gain muscle, make protein your best friend. Protein helps you pack on lean muscle and prevent muscle catabolism. Include protein in every meal, opt for protein-packed snacks, and add plant-based protein powders to your smoothies, if required. Whole grains, vegetables, beans, legumes, leafy greens, eggs, seeds, and nuts are all excellent sources of protein.
Calcium-Rich Foods: Calcium helps build and repair muscles, and keeps your bones dense and strong. Cows milk is one of the best-known sources of calcium. However, people with lactose intolerance can incorporate other alternatives of calcium-rich foods, such as spinach, leafy greens, almond milk, tofu, soy milk, seeds nuts, or chia seeds, into their eating plan.
Stay Hydrated Throughout The Day: Staying hydrated is necessary for any metabolic purpose- whether you want to lose weight, gain muscle, or improve your overall health. Drink up to 7-8 glasses of water a day, but keep in mind that tea, coffee, juices, and sodas don’t count.
Eat Immediately After Exercise: Not only does eating immediately after you exercise help gain muscle, but it also maintains your energy levels during the day. When exercising at the gym, opt for carb and protein-rich snacks, such as hard-boiled eggs, pumpkin seeds, or nuts. If you work out at home, opt for a green smoothie or cottage cheese. Energy bars are easily accessible but do not help in gaining muscle and only increase your calorie intake.
Get Enough Sleep: It becomes necessary to get enough sleep each night for your overall health and help gain muscle. When you sleep your muscles recover and cells promote muscle building. When you don’t get enough sleep, your muscles don’t have enough time to recover and become fatigued over some time. Aim for at least 8 hours of sleep every night to build muscle naturally.
While the above article guides you to eating healthier, there is no substitute for customized professional advice given by a qualified nutritionist. We urge you to speak to your dietician or if you need help, contact a nutritionist in Mumbai at Qua Nutrition.
You can contact us at +91-9743430000 or log on to QUA Nutrition to Book An Appointment.
