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author: Lori Zikuska | 07.05.2019 at 13:30 | 0 Comments

Top Training and Diet Tips for Building Muscle: Grow more muscle with working out and eating right

You want a fit and muscular body? Becoming ripped means having the right diet, eating in a calorie surplus and doing strength training with specific exercises and the correct form.

#1 Top Training and Diet Tips for Building Muscle: How hypertrophy works and reasons to build muscle

The process of building muscle is called hypertrophy. During this process, your body lets the individual muscle fibers grow thicker so that the whole muscle can get bigger. In order to get to this point, you need to put more stress on your muscles than usual. This leads to tiny micro-cracks in the musculature which are then repaired by using supercompensation and by making the muscle thicker so it can withstand future stress.
Why do we even want to build more muscle? Having a fit and aesthetically good-looking body is the one thing, but there are many other reasons for building more muscles: Muscles can help you lose weight because they burn calories, they protect bones and joints from breaking, keep you fit in old age and prevent pain. Chronic back pain for example is often due to poor posture and a weak back musculature.
Calorie surplus and the right diet for more muscle - Top Training and Diet Tips for Building Muscle
#2 Top Training and Diet Tips for Building Muscle: Workouts and training for stronger musculature and building muscle

Only regular and targeted strength training can build muscle. It’s best to train 2 to 3 times per week for about 30 minutes up to an hour. Use the Big Five as a basis for your training. These exercises are squats, deadlifts and pull-ups as well as the bench press and shoulder press. Choose a weight that allows you to perform just 8-12 reps per set. Use two seconds for each movement phase and hold for one second in the static phase. If you’re unsure whether or not you’re using proper form when performing any exercises or which training plan works for you, ask a personal trainer or someone at your gym for help. Wrong form or posture leads to incorrect stress and can harm your joints. The most important, however, is recovery after your workout. Muscles can only grow when you’re resting, so take breaks of 48-72 hours between training sessions.

#3 Top Training and Diet Tips for Building Muscle: Calorie surplus and the right diet for more muscle

Unfortunately, working out alone will not do the trick. Your diet plays an even bigger role. If you want to build muscle – gaining more muscle mass, that is –, your caloric intake has to be more than what your body burns each day. On top of that, your body needs protein to repair the muscles and let them grow. It is recommended to eat 5 to 6 meals spread across the day, and to consume a total of 0.5 to 1 g of protein for every pound you weigh.
Directly after your workout, you should support your body with proteins and carbohydrates. amino4u is perfect for your protein intake because it contains all essential amino acids and is available in your bloodstream within 23 minutes.

Since you read our article “Top Training and Diet Tips for Building Muscle: Grow more muscle with working out and eating right”, you might also be interested in the following posts on the amino4u Fitness Blog:
TOP HIGH CARB LOW FAT DIET TIPS FOR FITNESS AND HEALTH: THE BENEFITS OF HIGH CARB LOW FAT
WEIGHTLIFTER AND ATHLETE MAIK THIES IN THE AMINO4U INTERVIEW – THE RIGHT DIET FOR A BETTER PERFORMANCE IN PROFESSIONAL SPORTS
TOP ATHLETIC VALENTINE’S DAY TIPS FOR FITNESS AND HEALTH COUPLES: FITNESS AND WORKOUT TIPS FOR COUPLE SPORTS
PLANT POWER AND VEGAN PROTEIN BOMBS: VEGAN FOODS FOR INCREASED MUSCLE POWER
TOP FITNESS TIPS - FIT AND HEALTHY AFTER 40: AMINO ACID LEVELS DWINDLE WHEN YOU’RE OVER 40
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