To increase muscle mass without gaining fat is a challenge for many people. The only way to increase muscle mass during a process of thinning is to feed the muscles properly and at the same time burn fat with aerobic exercise.
The greatest difficulty is that during dieting most people reduce calorie intake to such low levels that the body burning muscle for energy. This produces a loss of weight, but also a loss of muscle mass. To prevent this from happening, it is important to stimulate muscle growth to achieve a strong body and sharp.
10 tips to gain muscle mass:
Avoid restrictive diets:
One of the most common mistakes in the diets to gain muscle mass is to consume adequate amounts of protein without consuming enough calories to give your body the energy it needs. It is true that the body needs protein to grow, but if these are obtained from a calorie restrictive diet is not going to make muscle.
Consuming carbohydrates:
Carbohydrates are the main source of energy in the body. If the body has no carbohydrate stores will get the power it needs from other sources such as proteins. Besides carbohydrates play an important role in the release of insulin, one of the most important anabolic hormones in the body, so that the construction of new proteins will be limited. Yet we must avoid overdo carbohydrates, since an excess of these will lead us to accumulate fat.
Eat protein:
Proteins are the most important nutrient for building muscle. Ideally for people who train with weights is to consume 0.8 to 1.5 grams of protein per kilo of weight. The ideal is to divide the proteins making several meals throughout the day to improve assimilation and absorption of proteins. Good sources of protein are chicken, the egg, the lean meat, tuna and salmon.
To eat small meals throughout the day:
Ideally, make 6 small meals throughout the day. This requires a major commitment, but to eat small meals throughout the day has its reward. One reason is the release of insulin. To eat carbohydrates they produce a release of insulin produced by the glucose from the blood. Insulin is a powerful anabolic which would grow muscles.
Eat good fats:
There is a significant relationship between obesity and testosterone levels, one of the major hormones related to gain muscle mass and decrease body fat. Some foods with good fats include salmon, nuts and olive oil virgin.
Taking a good pre-workout meal:
Before training, it is important to make a small meal of slow digestion of carbohydrates such as rice, pasta or grains. As the transformation of carbohydrates into glucose takes longer, the blood sugar level remains constant throughout the workout, providing energy to train longer and more intense. To maximize the training is advisable to add a source of protein.
Take a good post-workout meal:
The food to eat before training is essential and after train eating has a fundamental effect to gain muscle mass. The post-workout meal should be rich in easily digestible carbohydrates such as bananas, oats or honey and protein as whey protein. The high glycemic carbohydrates provide an insulin spike that will make us better absorb protein and gaining muscle mass.
During training trains the body in a catabolic state or destruction. The muscle fibers are destroyed and replaced by fibers are stronger and bigger. Without proper nutrition the body can not adequately do this rebuilding muscle.
Drink plenty of water:
The body is made up of more than 70% water. If a person is dehydrated muscles do not grow. After long training sessions and intensity is necessary to replenish the lost water and mineral salts and carbohydrates. An isotonic drink can help the body recover while providing the high-GI carbohydrates.
Using the right supplements:
If you train properly and sports supplements also select the results can be amazing. Some common supplements include creatine, protein, glutamine and multivitamins.
Rest well:
Rest is essential for rebuilding muscle. If you rest the muscles do not grow well. The rest covers the rest between training days, rest between sets and of course sleep.