10
May
Building muscle mass the natural way entails work, work and more work. There are really no acceptable shortcuts to creating the perfect or near perfect physique, no matter what the exercise “gurus” declare.
Although physical exertion is always needed, there are other ways on how the person can help the process go along on a faster pace – and these do not even have to involve using dangerous drugs, or questionable supplements or risky surgeries. Shifting key areas to your lifestyle can be great support systems in building muscle mass, the organic way. One of them includes: creating a multiple meal plan.
A multiple meal plan means spacing your food intake between 5 or 6 small meals per day. This helps the body consume fewer calories but increase the calorie burning process as well. As long as you maintain within the recommended portions (according to your current weight and the calories you tend to expend during workouts); your food intake should be able to provide your body the nutrients it needs to keep those muscles growing. Avoid the all protein diet altogether. Protein alone will not make your musculature bulk up, nor can it maintain the functions of your other internal organs. Go for the well-balanced meals instead, preferably meals with good amounts of carbohydrates.
You should also try to plan for slow burning carbohydrate-rich foods just prior to your daily exercise regimen. These foods are slowly digested by the body, and that is tantamount to the slow release of glucose in the blood stream. This makes the blood sugar level stable all throughout the workout period. This sustains the muscles on a longer period of time, enabling you to train harder and longer without suffering from muscle fatigue. Examples of slow burning carbohydrate rich foods are: bananas (raw or made into sugar free smoothies), boiled beans (no or less salt,) cereals (sugar free), pasta, red rice and whole grains (whole grain wheat bread, cornmeal bread, etc.)
After exercising, you can plan meals with fast burning carbohydrate rich foods to quickly sustain your blood sugar level. Examples of these foods are: buckwheat breads, fruit juices, pastries, any drinks with low to medium sugar content, white rice, and white bread – or any baked food made of white flour (e.g. pancakes with syrup, saltines, etc.) However, it is important to keep to the recommended portions to avoid possible unwanted weight gain.
Another example of a great support system in building muscle mass is to gain enough rest and sleep. Body building experts cannot say this loud or often enough. Get some sleep! Sleep is essential in the cell regeneration process. This is the time when the cells repair torn muscles, soothe strained joints, and incorporate the nutrients from the last meal into the rest of the internal components of the body. 8 to 10 hours of uninterrupted sleep per night is essential, and experts are even recommending naps in the middle of the day, or just before the workout session to help invigorate the muscles.
By: Bernice Eker
About the Author:
Although physical exertion is always needed, there are other ways on how the person can help the process go along on a faster pace – and these do not even have to involve using dangerous drugs, or questionable supplements or risky surgeries. Shifting key areas to your lifestyle can be great support systems in building muscle mass, the organic way. One of them includes: creating a multiple meal plan.
A multiple meal plan means spacing your food intake between 5 or 6 small meals per day. This helps the body consume fewer calories but increase the calorie burning process as well. As long as you maintain within the recommended portions (according to your current weight and the calories you tend to expend during workouts); your food intake should be able to provide your body the nutrients it needs to keep those muscles growing. Avoid the all protein diet altogether. Protein alone will not make your musculature bulk up, nor can it maintain the functions of your other internal organs. Go for the well-balanced meals instead, preferably meals with good amounts of carbohydrates.
You should also try to plan for slow burning carbohydrate-rich foods just prior to your daily exercise regimen. These foods are slowly digested by the body, and that is tantamount to the slow release of glucose in the blood stream. This makes the blood sugar level stable all throughout the workout period. This sustains the muscles on a longer period of time, enabling you to train harder and longer without suffering from muscle fatigue. Examples of slow burning carbohydrate rich foods are: bananas (raw or made into sugar free smoothies), boiled beans (no or less salt,) cereals (sugar free), pasta, red rice and whole grains (whole grain wheat bread, cornmeal bread, etc.)
After exercising, you can plan meals with fast burning carbohydrate rich foods to quickly sustain your blood sugar level. Examples of these foods are: buckwheat breads, fruit juices, pastries, any drinks with low to medium sugar content, white rice, and white bread – or any baked food made of white flour (e.g. pancakes with syrup, saltines, etc.) However, it is important to keep to the recommended portions to avoid possible unwanted weight gain.
Another example of a great support system in building muscle mass is to gain enough rest and sleep. Body building experts cannot say this loud or often enough. Get some sleep! Sleep is essential in the cell regeneration process. This is the time when the cells repair torn muscles, soothe strained joints, and incorporate the nutrients from the last meal into the rest of the internal components of the body. 8 to 10 hours of uninterrupted sleep per night is essential, and experts are even recommending naps in the middle of the day, or just before the workout session to help invigorate the muscles.
By: Bernice Eker
About the Author:
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