8 Tips for Building Muscle

You may have your own reasons to engage in enhanced training: weight loss, increased strength in the body, improving overall tone or sporting achievements. But in all of these situations are you sure you want to notice the progress as soon as possible. Proper muscle growth requires a little more than just a hobby with a barbell - important are your lifestyle and diet. Here are some basic rules that should be followed if you want to have a strong muscular corset.

1. Calculate the protein and carbohydrates in your diet

All the muscles in your body are built of protein and, therefore, for their capacity you need an adequate supply of protein. The main products are high in protein - it is chicken, fish, beef and eggs. If you want to focus on getting relief was noticeable as soon as possible, take care that your food intake each contain at least some protein to be digested slowly between these techniques.

Also take into account the amount of carbohydrates consumed. They work as fuel in moments of training, and the more you eat of useful carbohydrates - the longer you can cope with the increased load.

2 makes every effort

Try to perform all the exercises to the point where no longer can not hold the weight. If you do lifting dumbbells in three approach starting with the most weight, with whom you used to work, and do all the necessary repetition. Better then you reduce the number of repetitions in this approach, but the first will be productive. Do not worry that you will feel tired - so you can really quickly see the results of their work.

3. Change the group at work

Training with weights causes tiny microfractures in the muscles. During leisure, they are restored, but if this is not enough time - you can get seriously injured. In an ideal circuit exercises should be divided by days:

• Day 1: Shoulders, triceps, housing.
• Day 2: Legs, thighs and buttocks
• Day 3 biceps, abdominal and back

4. Drink more water

Adequate hydration - a prerequisite for building muscle. The researchers recommended to drink at least 8-10 glasses of water a day, but on training days you can drink a little more. If you're going to engage in longer hours - choose special sports drinks with electrolytes that would prevent depletion.

5. Choose the right foods before exercise

Try to choose foods only slow carbohydrates - substances which have long been digested in the body. Your body will need more time to turn them into glucose, which means that the blood sugar level will not fluctuate.

In addition, a nutrition helps the body to resist a sudden loss of energy, which means that you can train harder and longer. Do not forget also about the fact that for the growth of muscle you need to consume enough protein, so use small snacks from proteinosoderzhaschih products.

6. Eat well after a workout

Everything that you eat after class - should be directed to the burning of protein and carbohydrates. The ideal option: protein sweet cocktail of fruits and nuts. It is imperative as soon as possible to ensure your body the building blocks that will help recovery. On average, you may need less carbs '75 and '40 protein after class, so ensure yourself a little snack after this training.

7. seek the advice of

Look for the opportunity to hire a personal trainer who not only explained to you the basic rules of employment, but also motivated to exercise daily. Not necessary to constantly engage with the coach - someone may be just the first month for which you are fully utilized in the gym and learn to feel your body.

8. Add vitamins

Given that, on what schedule to live modern girls, it makes sense to take special additives to promote growth and repair. First of all, focus on how to get as many vitamins and minerals from whole grains as possible. If this is not enough - add to the diet of a soluble protein, and take with you to the gym a few pieces of fruit. In addition, you can pass a special blood test that shows which element in your body is not enough.

What kind of training do you usually choose for themselves?