Build your muscles, look desirable

Build your muscles
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Muscle building is the current craze for many men these days. It is specifically so among middle aged men who desire an attractive body shape. Besides discipline and determination, there are several other things that have to be in place before you can achieve your aim. A few of these are:

Fuel up: Start reading food labels to get a sense of how many calories you’re already eating. Then add 500 to that number and start eating that many calories every day. Aim to take in about one gram of protein per pound of body weight each day.

Enhance pre workout nutrition: Most men focus on what they take in after they’re done with training. While consuming a rapidly digesting protein and carbohydrate drink immediately after your training will help replenish your muscles’ energy stores, it still takes time for these nutrients to be digested and absorbed. According to askmen.com, taking down a drink is better than eating a chicken sandwich because it takes less time to be digested and absorbed. For the same reason, consuming your training drink immediately before and/or during your training session will help ensure that the nutrients are being delivered to the working muscle as quickly as possible, leading to a faster recovery process.

Increase caloric intake: The most common complaint among men who want to add mass is that they can’t put on weight, no matter what they do. If you’re struggling to gain weight, you need to eat more. If you think you’re eating a lot, you aren’t. Eat more. Sneak in food whenever you can but make sure they are calories. If you’re extremely lean, your body can probably tolerate a higher amount of calories from quality carbohydrates, so try to add more whole grain bread and pasta to your diet, especially early on your training days. Every couple of weeks, spend three or four days writing down everything that you eat to see how many calories you’re taking in and where they’re coming from.

Do full body workouts or a split routine: You’ll get the best results from your workout by either training the whole body in a single workout or concentrating only on the upper body in one session and the lower body in another. Concentrate on lifts that involve lots of muscles at once, such as squats, dead lifts, presses, rows, and pull-ups.

Limit your cardio vascular exercises: You can do up to two days of light jogging on the treadmill at 30 minutes per session, three times a week.

Do less: Do no more than 20 sets per muscle group; closer to 12 is even better. In lieu of more volume, use heavier weights and move at a controlled speed. Your sets should last between 40 and 70 seconds; any less, and you’re not tensing your muscles long enough to shock them into growth.

Eat regularly: You should be eating at least five to six small meals a day.  As long as good-quality fuel keeps coming into your body; particularly protein and carbs, you’ll have the calories to build muscle and the metabolism boost to lose fat.

Change everything: Every four to six weeks, try to alter some part of your routine; the amount of time you rest, the exercises you perform, or any other training variable. Keep a journal of your workouts to record your progress.

Drink shakes: Whole foods are not the best option after workout; they take too long to digest.

Surround your workout with nutrition, starting with a high protein and carbohydrate meal about an hour beforehand. Mix up a protein shake that has a ratio of about two grams of carbohydrates for every one gram of protein, and sip that throughout your workout. Afterward, finish the drink or mix a new one and drink that quickly.

Recovery: The ideal amount of sleep is seven to eight hours per night. You can let loose a night or two each week, but when you do, try to make up for it as soon as possible. Train no more than four times a week. As for your job, do whatever you can to avoid excess stress; chronic nervousness elevates the hormone that makes your body store fat and burn muscle.

Remain hydrated: In order to stimulate muscle growth, you need to provide your muscles with an overloading stimulus. It is a well-known fact that you can’t perform maximally, mentally or physically, if you’re dehydrated. Ensure that you’re drinking adequate water throughout the day.