Oct 23, 2013 0 Building muscle mass ZOOM: + - Reset HEALTH & FITNESS How do I put on muscle mass? Mongarpaa Student Hi Mongarpaa Building more muscle mass requires a blend of proper quality and quantity of food and the right type of training. The only nutrient capable of building lean muscle is protein. It is the only nutrient that can resynthesize broken down muscle. You can find high percentage of protein in lean cuts of chicken, beef, pork, fish and eggs. It is also found in diary products like cheese, milk, yoghurt but the percentage of protein is far less. It’s important to have a small portion of complete protein in every meal, to ensure you repair and recover your muscles that have been trained hard and broken down. ________________________________________ Tip for the day One of the most convenient ways to increase calories in your diet is via food supplementation, mostly natural. An experienced and informed individual is needed to pick the right supplements for your individual need. Carbohydrates are required as a source of energy, without carbohydrate our body cannot make glycogen, which is the energy held within our muscle. Without sufficient carbohydrates you cannot train or recover from hard training optimally. Healthy fat is required to increase high density cholesterol in our body, which is the good cholesterol,and can be found in olive oil, sesame oil, and omega 3 fatty acids. They are crucial for healthy nervous system and joints and to boost hormonal and testosterone level in the body which directly promotes muscle, strength gain and over all wellbeing. It can be found in fatty fish like salmon. Fibre is the last ingredient you require to ensure you build and retain muscle, for it helps clean the digestive tract and prevents it from clogging ensuring you digest and absorb all the nutrients from food ingested optimally. It also helps in flushing out toxins from our body, less toxins means more efficient functioning of your body. When it comes to training, I have two words, “technique” and “intensity” Technique, in context of building muscle, is basically lifting weight by muscle alone, eliminating momentum and minimal joint involvement. You need to learn how to lift weight targeting a particular muscle and perfect the art of moving the weight with a particular muscle or a group of muscles depending on the exercise you are performing. My definition of intensity is simple. It is enduring as much pain as possible during the shortest period of time spent at the gym. It is not the length of the workout but the intensity of it that will dictate your progression. This type of intensity will directly translate into confidence and mental strength in your life too. If you are training is intense and consistent and you are eating all the nutrients I have listed above, and yet failing to gain mass, we must get down to basic mathematics. Only when you consume more calories than you expend per day than will you see the results. In a day 300 calories or more may be required to achieve the desired gain. So start counting calories! Tshering Dorji (three times Mr Bhutan winner), is a certified fitness trainer and specialist in performance nutrition
Posted on: Tue, 05 Nov 2013 14:25:05 +0000
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