Muscle growth is not a matter of 3 months, not 6, not even a year. You can make progress, that is clear, but to have the physique you dream of it takes a long time unless you cheat and go the easy way (anabolic steroids) . We all want a body like that of the models that appear in the magazines, but we must be aware that each person is a world and some costs more than others. We have made a small compilation of the keys to gaining muscle.
Protein is essential
Everyone who hopes for good muscle growth should know that diet is a key factor. And the building blocks, the building blocks of our muscles, are proteins. If for the WHO a standard person needs around 0.8 grams per kg of body weight, a person who intends to grow should be around 1.5-2 grams per kg of body weight. There are countless foods with a good source of protein : eggs, beef, chicken … it’s just a matter of knowing how to distribute the meals.
Define a good weight training
If you are a beginner and have just started in this, the logical thing to avoid injuries before entering more complex workouts is that you start with a circuit. Afterwards, you can choose many types: the Weider routine (one muscle per day) of a lifetime is somewhat stagnant , since our muscles are capable of recovering in 48 hours, so we recommend that you do a frequency 2 or 3 later to maximize hypertrophy. Full-body or full-body routines have also shown some effectiveness.
The supplements, in their right measure
Many people believe that spending money, a month on supplements of all kinds like vitamin supplementation, will obtain more muscle gains than a person who does things correctly in the rest of the sections. What is fundamental? A good protein shake, creatine, caffeine … and little else. In Sport and Life we always try to scientifically disassemble many supplements that supposedly help you, but all they do is empty your wallet: multivitamins, glutamine, testosterone boosters.
Rest is a priority
Muscles are built in the gym, fed a good diet, and recover from workouts with adequate sleep. For those who want to maximize their muscle gains, 8 hours of sleep minimum is essential. Let’s not forget that the hormones that promote hypertrophy play an important role during the sleep cycle, and that a bad rest makes us eat worse, in addition to worsening our health . And another thing: forget training every day, since to gain muscle mass we need to rest and not only in a matter of sleep.
Adapt to cardiovascular exercise
Cardiovascular exercise can also help you grow. However, we must not forget the somatotype factor and genetics . For a person who tends to gain weight, it is a fundamental factor if he wants a body that is as aesthetic as possible, but for a person who has a very fast metabolism, it may not be the most appropriate to go jogging for an hour because it will burn too many calories and both will slow down muscle growth. Of course, we must not forget all the benefits to our health that cardiovascular exercise has .
The following are the weight loss supplementation. Are they really useful?
L-carnitine is a compound that the body produces naturally, but there is no scientific evidence to conclude that it can help you lose weight.
Garcinia cambogia is a small tropical fruit that contains hydroxycitric acid, which is associated with the inhibition of the ATP enzyme that is responsible for initiating fat synthesis. In mice it has had significant lipolytic effects, in humans, very few.
• Raspberry ketones (and other red fruits). They became very fashionable because in studies on mice, administered in large doses, they intervened and accelerated lipolysis or the burning of fat by the body. In humans there is no scientific evidence to support it.
• Caffeine It is the most consumed psychoactive substance and there are many fat burning supplements that contain it, in this case with good reason, since it helps metabolize fat in adipose tissue and increases basal metabolism (the amount of calories we burn so that the body performs its basic functions) between 3 and 11%. However, the body quickly gets used to its action and its effect quickly loses its effectiveness; Hence, it cannot be abused and should not be maintained for more than three months.
Green tea It contains substances called catechins that concentrate all the benefits of this bush with antioxidant, lipolytic and draining powers, which have been shown in several studies, hence it is one of the star protagonists of fat burning supplements. Ingested as an infusion three times a day, after breakfast, lunch and dinner, it lightens, drains and helps in weight loss diets (without sugar or milk, of course).
Glucomannan is a type of fiber found in the roots of Amorphophallus paeoniifolius, also called konjac root. By absorbing water, it becomes a gel that is accommodated in the intestines, satiating hunger and reducing caloric intake, hence it has to be ingested half an hour before the main meals. It has been proven effective as a coadjuvant in slimming diets, in addition, it contributes to lower cholesterol and constipation, but it can cause bloating, diarrhea and flatulence and interfere with the action of certain oral medications. Consult the expert before taking it.
CLA or Conjugated Linoleic Acid It is one of the healthiest fats and is found naturally in some naturally occurring foods such as cheese and butter. It works by reducing appetite, increasing basal metabolism, and stimulating the breakdown of body fat. There are several studies showing that it accelerates weight loss, but it can also lead to digestive problems, liver problems, and insulin resistance.