How to grow muscle? Fitness and dietary guide

If you want to exercise large muscles, you need to pay special attention to your diet and training. In addition to retraining, rest is also important, and muscle building takes time. Don’t think that you can wake up and become a muscular man after a few days.

If your goal is to have large muscles, then according to the training status, the calories you consume every day need to be nearly 1,000 calories higher than the basal metabolism. However, it is not easy to calculate the calories you need to consume, especially if you do not specially design a menu for training muscles, but here There are several tips and tips that allow you to eat well and consume enough calories every day.

1: High-calorie foods

If you eat a lot of green vegetables, you may feel very full, but in fact the calories you intake may be less than 100 calories. For muscle training, these foods need to be avoided. In every meal, you must consume high-calorie foods. These high-calorie foods will allow us to intake more calories than we need every day, thus providing our body with larger muscles.

Diet The process of muscle development is very important. I suggest you make a one-month diet plan, which can help you monitor your intake of food. It will also help the following:

I will no longer accidentally buy some foods that are not helpful for muscle building at the supermarket. With a diet plan, weekly purchases will become very simple because you will have a basic purchase list.

With a diet plan, you can clearly calculate calories. Of course, it may take some time at the beginning, but once calculated, it will be done once and for all.

Feeding according to the diet The plan can ensure that you eat the correct type of food (if you really follow it), and the following are some foods that should be consumed frequently.

List of high-calorie foods

Oats

Olive oil

Fresh juice

Rice

Cashion nuts and other nuts

Assembled meals (mainly uncooked cereals, fruits and nuts)

Potatoes

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2: There must be protein in meals

In addition to high-calorie foods, you also need to intake a lot of lean protein for each meal, such as chicken breast, fish, steak or whey protein. You need to intake 1.5 grams of protein for every 0.45 kg of weight.

Protein is very important for muscle growth, but it is often Ignore, or only remember when you find that the retraining effect is poor, so I suggest that before starting retraining, you should receive more information about protein, so that you can know why protein is so important.

Three: Extreme training

In addition to following the exercise schedule, the key to training large muscles is to have strong training intensity. No matter what training courses are used, you must use your breastfeeding strength to do your best. Retraining is of great importance, but retraining alone is not enough, and maintaining mental health is also important. It is also necessary to remind yourself of the need for cross-training. In addition to necessary retraining, you also need to do high-intensity aerobics. Such training results will be very satisfactory.

(Note: Follow the Fitness Bar WeChat public platform, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")

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4: Muscle-building exercise makes big muscles upper body

Treating bigger pieces of muscles should be exercised

Treating bigger pieces Muscle training requires rest and recovery during training. That is to say, if you spend too much training, it will reduce muscle mass. Therefore, to exercise larger muscle mass, you should not stay in the gym for more than 40 minutes, while in the gym, you must make sure that you do your best.

Muscle group training requires many compound retraining, such as squats, hard lifts, shoulder presses and bench presses. You can do 6-10 cycles. These retraining is regarded as the best muscle building movements.

(Note: Follow the Fitness Bar WeChat public platform, subscribe to search "Fitness Bar Network" or "Click to scan and follow")

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