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Building muscle mass effectively

To begin with, the traditional three meals a day with the inevitable breaks in the tour gives somewhere 2000-2500 calories. Virtually no one is weakly responsive, sitting on such a diet can not build a decent mass. So, if you train exactly in accordance with my requirements well enough sleep, live without stress and at the same time does not grow, you do not have enough calories.

In order for your muscle mass went into growth, you need to eat more. But before you take the start in this business, you need to deal with the following three parameters diet.

So the first thing...

You should eat foods rich in nutrients. If you thought I said banal stupidity, then you simply do not understand me. Those dishes, which we are accustomed to eat, are extremely weak "in terms of usefulness. Take the same soups. The concentration of amino acids in the broth is minimal, well, and slices of boiled vegetables altogether useless. How much must eat the soup, to extract from it hot something for muscle growth? Oh, anyway, not a single dish or even two. Or another example: steak. When roasting it abundantly impregnated with fat. Fat is known to be the most energy-intensive products. One gram of fat contains 9 calories, but carbohydrates and proteins only 4. For this reason, even a small, but thick steak will leave you a nice feeling of satiety. You will think that they ate at five with a plus, but actually uploaded a slow-witted "fat" calories, whereas you need calories from protein and carbohydrates. You understand? You want products that are useful to you as a bodybuilder: a piece of lean beef grilled, boiled chicken, protein-enriched pasta, brown rice, whole-grain bread, freshly pressed juices, salads, fresh fruit and nuts.

Second...

You must know your basic level of energy consumption(BU). Briefly explain what it is. These are the quantities of energy that your body needs to heart beating, lungs breathing, liver and others worked on muscle growth we are now and even hinted that is another matter. So, you need to know exactly how many calories your body needs to live (and not build muscle). In practice, usually turns out that's what. Amateur bringeth forth himself in gym, but fed very poorly and incomplete. His muscles need energy for growth, but the organism, of course, not received any "calories from those that are necessary for normal life of the internal organs. Here's a simple secret of failure. To grow muscle, you need an energy "surplus" in excess of basic energy. But how to define it, if you do not know his BU? In fact, there are formulas for calculation of BU at the rate of weight, physical activity, etc. However, these formulas give very approximate results. Well, from my own experience I know that the issue of calories must be extremely accurate. In addition, each of us is individual. Variability of the huge, so I advise you to leave the formula and walk the other way. Within three weeks should be counted according to the guide calorie content of their diets (provided that your weight remains constant). And then you can easily calculate Simple average daily energy consumption. This will be your boo. Stress, it is yours, and not derived from someone else formula. I think the further you understand the logic of action. If you eat just enough calories, your weight remains stable. If more is growing. Less you thinner.

Third...

You have to train properly. In this case, this means with a sufficient interval of rest between workouts. If the holiday you will not miss, he'll start to accumulate fatigue. Well, in a state of chronic fatigue a person loses weight, no matter how much eaten. So what happens, you yourself a fool. Begin to increase caloric intake, as well as the impact was not. And now, the specific steps. Add exactly 100 calories to your baseline energy level and after 2-3 weeks of stand up in front of a mirror, and meticulously inspect themselves not whether the increased amount of subcutaneous fat. If the fat had not increased, add another 100 calories and then really look in the mirror almost every day. Continue to add the calories every week until you find a slight increase with fat. All stop! Bid up more calories is not necessary. Henceforth, scales will begin to show steady addition of your weight. Stay at this level of caloric exactly what will become heavier. When the weight gain stops, you need to analyze your training; suddenly stop growing due to over training? Especially during the period of weight gain you become stronger and greatly increased the workload. If everything is in order, increase the daily caloric another 100-200 calories.

Why can not they hurry? Again, for the reason that we are all different. Easy to say, eat up to 4000 calories a day and the muscles, like Dorian Yates, in your pocket. Someone stomach will absorb most of these calories, and they say, do not frown. Well, someone "frustrate" his digestion, and not for one month, so much so that it will take care physicians. Someone's body is able to convert extra calories in the muscles, but someone such a diet for a couple of months, easily converted into dimensionless fat man. In short, extreme caution is needed here, each of us has a genetic ceiling in the absorption of calories. Hasty steps, and even contrary to nature, will not lead to anything good.

A gradual increase in calories will help your digestion to adjust to the refinement of "superfluous" for his calories. In addition, you will know exactly how much food you can eat without getting fatter. The latter is particularly important for the amateur. Striated muscle and not let these large volumes, look far more impressive than the bloated fat.

The efficiency of digestion is largely dependent on the nature of food. In principle, solid food is digested worse than a liquid or semi-liquid. So the more thorough you chew food, the better. However, the long years of sedentary work all the muscle tissues, including stomach, lose their contractile ability. As a result, formally healthy stomach is working a lot worse. You should bear this in mind when you start to eat more. There is a reason to "help" the stomach, taking food in liquid or semisolid form mashed, liquid, cereals, etc.

And.. You must understand that sit on high-calorie diet can be used only during periods of intense training. Otherwise the excess calories be delayed under your skin. At the beginning of any training cycle should reduce some of the daily caloric content, because at this stage the muscles do not grow, and therefore do not require supplementary feeding. With increasing intensity of workouts daily calorie intake, of course, be increased.

Can I build muscle and get rid of fat?

The growth of muscle tissue scientifically called anabolism. Well, "burning" of fat is, on the contrary, the destruction of body tissues, in this case the fat. And it is called catabolism. Both these states are complete opposites of each other. And in one organism are incompatible. This is the answer to the question. In other words, your body may be either in a state of anabolism or catabolism. Or do you grow thin, or dial muscle mass. No third option. However, exceptions are possible with the help of Pharmacology.

In this regard, should give an explanation for beginners, amateurs, inscribed in the hall to lose weight. When you start to swing, it will mean a transfer of the organism into a state of anabolism, ie, growth. And this, in turn, means that will grow anything that can grow. Will grow muscle, but at the same time will increase and the thickness of adipose tissue. From this nowhere to go. So instead of losing weight, you get more fat.

In the ancient times, bullies are not really worried about the accumulation of fat while building muscle. Like, when you are eating to satiety, like it or not you start gorging. The main thing is to start the process of muscle growth, but the fat we only then manage somehow.

Many "stars" of the 60's in the off season swelled to the size of elephant, often gaining 50 kg overweight. Then they rushed to the other extreme a transition on meat and water. And really drove a huge amount of fat. Clearly, this is costly to their health.

Today in bodybuilding has other strategy. If you see that in the period set weight you moved from the growth of fat, go for a few months to the program subcutaneous fat to the level of 12% (not more!). Then again, return to building muscle. But this slightly reduce daily calorie, fat under the skin in order to accumulate more slowly than in the past cycle. After earning a 15% fat, once again interrupt the cycle of "diet" and again the expulsion of fat to 10-12%.

In this approach work on the "relief" does not entail the destruction of muscles. In fact, get rid of 3% of excess body fat that's nothing that does not require any wear aerobic loads, nor the victims in the sense of special diets. From each new cycle of mass "you'll come out with tangible addition (it does not destroy aerobics). Yet at 10-12% of fat you will look quite decent. Of course, not as a pro on the catwalk, but the "bricks" the press will peep quite clearly.

Initially, the maintenance of such impressive form (if you're interested in it) will provide you with difficulty, but with each new cycle of experience will be more and more, so as to facilitate cycles. It will end so that you are going to do on the machine.