For gaining muscle mass, training programs and dietary recommendations must not put too much strain on the physical and mental health of the person and so one has to be realistic in the ambition to build muscle mass adequately. Here are some effective guidelines for building muscle mass.
Fish: Though you don’t want to ingest saturated and trans fats, your body needs essential fatty acids such as omega-3 essential fatty acids which help in the muscle-building process. Cold water fish such as salmon, tuna, trout and sardines are an excellent source of protein and essential fats. Canned fish in water can also provide you a quick source of protein when on the go.
Shoulder Shrugs This is one of the best trapezius exercise and can become a part of the trapezius workout with dumbbells or barbells. Along with the shoulders, stress is also placed on the forearms, when you grip the weights. Hold the barbell about shoulder-width apart and place your feet about one feet away from one another. Now hold the barbell at arms length in front of you. When you do the exercise, keep your arms straight. Sag your shoulders downwards as much as you can. You will now feel a stretch in your traps, hold the position for a few seconds and slowly come back to the starting position. Read on barbell exercises.
While exercises and workouts are essential, giving adequate rest to the body is no less important. Our body needs recovery time and it develops muscles while it is resting so you have to ensure that you rest frequently. Generally, 3 complete days of body workouts with considerable intensity is good for beginners. Sleeping 8 hours is very important. Now 8 hours is not a fixed time for everyone. The bottom line is that you must feel fresh and rejuvenated after you wake up. For some, 6-7 hours of sleep is enough and for some 8-9 hours is more suitable. Since 8 hours sleep is generally recommended for people who are on weight gain programs, you can include it in your time table. Drinking plenty of water during the day is good for the body. Never let yourself dehydrate.visit website http://www.kuenselonline.com/modules.php?name=Your_Account&op=userinfo&username=shawn95wilkerson
Beans and Legumes: While designing a muscle building diet plan, you can’t ignore the power of beans and legumes. Beans and legumes are highly nutritious source of protein and fiber. Fiber improves your digestive health and it helps your body to maintain proper insulin response – which is critical to muscle growth as both functions aid in absorption and use of various nutrients and supplements ingested by bodybuilders. Kidney beans, for example, can provide you nearly 14 grams of both protein and fiber per cup!Go to site http://www.fanfiction.net/u/2746311/
Great websites http://vetvoice.com/userDiary.do?personId=214377 and http://www.myheritage.com/member-358967831_1/mickey-oliver?public=1&originalSiteID=142973631