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How to gain muscle mass at home: exercise and nutrition
- What affects muscle growth?
- What kind of food helps build muscle?
- Muscle building: nutrition rules for girls
- Feeding habits of men
- Exercises for muscle growth
Many of those who decided to build muscle bulk, interested in how to do it at home. Home workouts are a little different from a workout at the gym: most strength exercises for the hall can be done at home, if you get a standard set of weights. Training should be supplemented with proper nutrition. One is not valid without the other: diet and exercise are the main components of the training progress.
What affects muscle growth?
To achieve remarkable muscle growth, have to use a whole range of measures, namely:
- to make time for regular exercise;
- to establish a proper diet;
- to establish a healthy routine of sleep, work and leisure;
- give up bad habits such as Smoking and alcohol consumption.
If you can not visit a gym, you will have to equip the space for fitness at home. Muscle growth provide weight training, i.e. exercises with weights. So for home workouts need dumbbell, kettlebell and barbell. Part of the strength exercises performed on the horizontal bar and parallel bars. Them weights is the weight of your own body, and in the later stages of the training process is used more and more weights: weighted belts, vests, backpacks.
What kind of food helps build muscle?
Strength training is not the only way to increase muscle mass. In bodybuilding, a lot depends on nutrition. During the recruitment of the muscles it should be nutritious and balanced. If the body will receive less calories or lack of protein, vitamins and healthy fats, from regular strength training will be of little use.
The main components of the diet of a bodybuilder:
The share of carbohydrates should account for 50-65% of total calories. In the period of intensive strength training, the body needs energy, carbohydrates — its main source. Get them better from vegetables and grain products. They are rich in complex carbohydrates that are absorbed slowly and do not cause a sharp rise in blood sugar levels. Simple carbohydrates — a lot of them in flour products and sweets are digested quickly, dramatically increasing the level of glucose in the blood. To lower it, the body is forced to metabolize the excess glucose into fat. In the period of masonboro the contents of fast carbohydrates in the diet should be limited, not to gain too much fat mass instead of lean muscle.
Building material for muscle fibers amino acids. Their body gets from protein foods: cottage cheese, meat, fish, eggs. In a period of increasing muscles, the fraction of protein in the diet should be 30-35%.
Too reduce the consumption of fats is not recommended. Among other things, they are necessary for the body to maintain hormonal balance. Fats are involved in the synthesis of steroid hormones, including those which have an anabolic effect to stimulate muscle tissue development. At the stage of recruitment of muscle mass on the proportion of fat should account for 10-15% of total calorie intake. Approximately 65% of the total consumption of fat should be vegetable fats.
You should also ensure that the body did not feel the lack of vitamins and minerals. With a shortage in the diet of these valuable nutrients failures occur in metabolism and growth of muscle tissue slows down.
Muscle building: nutrition rules for girls
Almost all girls know what kind of food makes the body slim. After all, weight loss interested in girls much more often than a set of muscle mass. If the goal is to build muscle, you have to forget about principles gyrosigma diet and learn the new rules of food:
- In the period of masonboro food should be a surplus of calories: amount of calories consumed must exceed the support level by 10-20%.
- For muscle growth it is important to follow the correct ratio PFC. Average rates of consumption of key nutrients per kilogram of body weight: protein — 2-2,5 g; carbs 3.4 g; fats — 0,4-0,8 g. in the excessive fat deposition on the background of increased carbohydrate intake protein allotment should be raised to 2.5-3.5 g per 1 kg of weight.
- To saturate the body with vitamins, minerals and fiber, need to eat a lot of vegetables, fruits, berries, greens, nuts.
- In the night you need to drink 2.5-3.5 liters of fluid. For stimulation of metabolic processes useful to drink green tea.
What kind of diet promotes muscle growth? It is better to eat small portions but often. Daily amount of calories should be split into 5-6 meals. Hunger should be avoided, but overeating is not recommended. You cannot train on a full stomach: eating need not later than two hours prior to exercise.
Feeding habits of men
For men the same principle: the volume of calories entering the body must exceed the amount of calories. Only then the muscle mass will grow. To start calorie diet you need to increase by 10-20%. If that’s not enough, you need to increase caloric intake by 25-30% or even more. It is necessary to constantly monitor the level of fat in the body. If it reaches 15-20%, the weight gain you want to suspend and temporarily go on a diet, which is used for drying. Reducing the fat level to 10%, you can re-start weight.
The portion of food taken before exercise should be a lot of slow carbs to get the body a boost of energy. You can eat a serving of oatmeal, buckwheat or rice. The daily rate of protein is 2.5-3.5 g per kilogram of body weight. You can get protein by eating beef, chicken, cottage cheese, fish, eggs. Do not forget about sports supplements: weight gainers, protein powders, vitamin complexes. To eat fractional: 6 meals a day.
Exercises for muscle growth
Having dealt with what food should be from the athlete during the period of growth of muscles, it is necessary to say a few words about exercise. Program to build muscle at home must consist of the following exercises: push-UPS, pull-UPS, leg lifts on the bar, bench weights incline, deadlift, bench press, squats with dumbbells or a barbell.
To train for mass, you need 3 times a week. One session should last not more than an hour. Exercises are divided into sets (sets). Usually in the same exercise, do 3-4 sets of 8-12 repetitions. In the exercises at the press — 3-4 sets of 15-25 repetitions. Rest between sets is 1 to 3 minutes. It is not recommended to exercise every day: breaks between weight training should last no less than 48 hours.
Uses photographs Shutterstock