There are a multitude of commercial exercise regimes out there, each promising something different to the consumer. However, the amount of conflicting information can be confusing, especially to the beginner. This article attempts to explain the basics of building more muscle mass. In short, it is all about good diet, which may or may not include muscle growth & protein bars and other supplements, and a consistent work out schedule.
When it comes to working out, you need to start off slowly and gradually build up the intensity. The key is to perform your lifts with perfect form. Aim to do 6 to 8 repetitions of each exercise with great form and then, when you able to do this with ease, increase the weight. By working out in this manner, you will constantly force your body to adapt and increase its muscle mass.[I:http://www.naturmeds.info/wp-content/uploads/2011/02/HeidiJordan3.jpg]
When it comes to diet, the simplest way to think about it is that a person burns a certain amount of calories each day. This includes energy needed to go about a day-to-day life as well as the energy needed to power workouts. This means that, as well as the calories needed to to maintain your weight, you also need a few hundred additional calories (in the form of protein) to add the mass.
Unfortunately, if you eat the wrong type of foods (with too much fat content), you run the risk of adding the mass, but in the form of fat rather than muscle. Presuming that you are sticking to a good workout schedule and that your weight is currently stable, by adding between 300 and 500 calories each day, you should find you start to increase weight by around one pound per week.
One’s protein needs are particularly important. The generally accepted amount of protein to consume whilst on a weight-gain diet is between 1 and 1.5 grams per pound of lean body mass. Your lean body mass is calculated by testing your body fat percentage and taking that value away from your total weight. For example, somebody who weighs 150 pounds, with 10% body fat, would have 15 pounds of fat. This makes their lean body mass is 135 pounds, which means their protein intake should be between 135 and 202 grams per day.
The best way to get an adequate protein intake is of course from a properly balanced diet. Although foods such as dairy, red meat and eggs are great for providing protein, they also contain a lot of saturated fat. Instead, try to opt for foods such as skinless chicken, egg whites or lean meats such as turkey breast.
[I:http://www.naturmeds.info/wp-content/uploads/2011/02/HeidiJordan11.jpg]Most people work during the day, which means it can be difficult to consume high-protein foods every few hours. This is why the supplement market is so large, with protein powders and bars being the most useful for ensuring your protein levels are kept up even when out of the house. A typical bar can contain over 20 grams of protein, which is the same as eating two whole eggs.
To the beginner, when trying a diet and workout plan focusing on weight-gain, it can seem difficult to consume enough calories. However, to really achieve results, it is necessary to maintain the diet every day. Muscle growth & protein bars, as well as weight-gain powders can all help towards this goal.
Get exclusive inside info on the link between the role of diet in a weight-gain regime now in our complete overview of everything you need to know about the link between muscle growth and protein bars .