1. Recording food calories
The most necessary condition of increasing muscle is that the required intake than the body consumes more calories. Por lo tanto, you must first estimate your Total Daily Energy Expenditure (TDEE) about how much, and then reuptake TDEE110% of calories.
además, you have to pay attention to what you eat contain how many calories. You probably think you eat a lot. But in fact, it has not yet reached the target calories. So you need some tools to record it:
un. Food monitored App
si. Food Nutrition Calculator
2. The proportion of the three major nutrients: protein /carbohydrate/fat
Above three nutrition is needed in the body. For gaining muscle, they have these following effect:
Protein: Muscle raw materials, Providing satiety
Carbohydrate: The main source of energy for the body
Fat: Manufacturing stimulate muscle growth hormone
3. The amount of training
Weight training can make muscle growth. But is your training enough? For muscle growth, each muscle to fully train a minimum of one week. Thus, at least three days per week should train.
Day 1: atrás, biceps, abdomen
Day 2: Chest, shoulders, triceps
Day 3: Legs, abdomen
Adicionalmente, weight training should be increased gradually. So that the muscles continue to grow If each training is the same weight, the muscles do not grow naturally.
4. Training skill
If so, what you have with a good diet, the amount of training is also standard, it is necessary to examine how their training skills. Correct posture is very important. In addition to its own security, but also the muscles during training to get the most comprehensive stimulus.
Adicionalmente, the training you have no idea in training muscle memory? We went to the gym is not the purpose of dumbbells, but to stimulate the muscles through the dumbbell.
5. Recovery
In deep sleep when the body will be the release of growth hormone, the muscles grow. So you lack sleep, fatiga, and lack of rest or often, it will greatly speed combat muscle growth. Al mismo tiempo, try to quit drinking. These things will affect bodily functions, resulting in reduced quality of sleep.
