Nowadays, many people think that a real man should have a pair of strong arms and broad shoulders, and we choose to increase muscles to beautify muscle lines, not to make muscles fat, so we should find the right way. So, let's share how to gain muscle in fitness.
How to gain muscle 1 1 in fitness and control your carbohydrate content?
For example, for a person weighing 75KG, I list how many carbohydrates I consume every day = what area is convenient for calculation.
Daily intake 150-300g carbohydrate = potential weight gain trend.
Daily intake 100- 150g carbohydrate = body maintenance area.
Daily intake of 50- 100g carbohydrate = easy fat reduction zone.
During the period of reducing fat, friends suggest putting the time of carbon absorption every day before and after exercise.
Sources of high-quality carbohydrates: coarse grain steamed bread, corn, coarse grain porridge, rice and noodles.
2. Increase your protein intake.
Or, for example, a person weighing 75KG, protein should ensure that he consumes *2g of protein per kg of body weight, that is, 150g of protein, no matter during muscle gain or fat loss. If you eat less protein and exercise too much every day, your body will start to consume protein to provide energy for your body, and then extract protein from your muscles. Therefore, whether you gain muscle or lose fat, you should supplement enough protein to feed your muscles!
High quality protein: boiled eggs, skinless chicken, beef and fish.
3. Increase the frequency of exercise
If you want to make your muscles bigger by exercising 1-2 times a week, I am sorry to tell you that it is too difficult. Only by maintaining the frequency of exercise 4-5 times a week can we ensure muscle growth. There is nothing once and for all in this world, and so is fitness. You need to constantly stimulate your muscle growth. It is suggested that each exercise time should be controlled at 40-50 minutes and aerobic exercise should be controlled at 20-40 minutes.
Step 4 eat healthy fat
Many people have a misunderstanding that they can't eat fat during fitness. This is a wrong view, such as fish oil and olive oil. These oils contain a fatty acid called ω-3, which can help lower cholesterol, improve the utilization rate of sugar, prevent sugar sources from being converted into fat and promote muscle growth.
Step 5 quit smoking and drinking
Smoking during fitness will make the body consume too much carbon monoxide, which will hinder the absorption and utilization of oxygen by muscles. As a result, it will hinder muscle growth and weaken strength. Drinking alcohol will affect your hormone secretion, and alcohol will reduce testosterone in the body, which will affect the secretion of androgen and hinder the increase of muscle dimension.
How to gain muscle in fitness 2 gain muscle to eat eggs or protein powder?
Protein powder can be used as a quick tonic for protein after training, but the nutritional components are single, and it should not exceed three spoonfuls a day. Egg protein is rich in protein, which is easily absorbed, and also contains many kinds of amino acids needed by human body. The quality is very high, but it is best to control it within two a day, and the rest can be fed to some stray cats and dogs. At present, for me, it is generally to supplement egg white protein in various spare time (it is a pity to remove egg yolk) and use protein powder about 30 minutes after practice.
If your training level is not very strong, it is not recommended to take too much protein. A strong concept is more than 2 hours of high-intensity training every day. If we can't reach this intensity, we just need to ensure a normal diet and balanced nutrition, and slightly increase the proportion of food in protein.
To know that excessive intake of protein will increase the burden on the kidneys, we have always advocated green fitness, focusing on health, and not rushing for quick success and doing things that are harmful to health. Personally, I think it is better to take fitness and shaping as a long-term hobby if it is not for competition or short-term surprise.
Can eating eggs increase muscle?
Eggs are rich in high-quality protein, which helps to build muscles. However, you can't eat more egg yolk every day, and your cholesterol is high. Eating at most one egg yolk every day is enough.
Diet: Meat, fish, milk, beans and eggs are rich in protein, and protein is needed for muscle building. You can eat more of these foods for three meals; You can take the method of eating less and eating more meals, and you can't eat too much per meal. The interval between exercise and diet should be 30 minutes to 1 hour, and the absorption after 30 minutes of exercise is better than usual. If it is inconvenient to eat at ordinary times, you can have some protein powder or muscle powder (thin people are more suitable to eat muscle powder to gain weight first). You can eat one or two spoonfuls of muscle gain powder or protein powder 30 minutes after exercise.
Muscle gain, just eat a few eggs every day.
Everyone's weight is different, and the daily intake of protein is also different. So if eggs are the main source of protein, people with different weights are different. Here is a brief introduction to the calculation method.
For beginners, the training intensity has not kept up, and it is enough to consume 1 and 5 grams per kilogram of body weight every day. According to the general novice, if a 70kg muscle builder (other weights can be analogized in turn), he needs to add about (1, 5× 70) 105g protein.
The protein content of an egg is about 13 and 3%, and the average weight of an egg is about 40-60g. If calculated by 50g, each egg contains about 6-6g of protein. If he takes all his eggs as the source of protein, he needs about 15 eggs. (But 15 eggs are not recommended.)
Some people may ask, why do some bodybuilders only eat protein? Eating so many eggs is harmful to your health.
In the past, the main reason for throwing egg yolk was to worry about excessive cholesterol. Now the egg has been renamed, so you don't have to worry about excessive cholesterol when eating eggs.
Some bodybuilders still throw egg yolk because it is high in calories and fat. For example, protein and egg yolk with the same weight have five times more calories. In order to control sebum, protein with low calorie and high nutrition was selected.
15 The calories of whole eggs have exceeded 1000 calories (the basal metabolism of 70 kg body weight is less than 2000), so if only eggs are made in protein, it is recommended to eat egg whites to avoid gaining weight but not gain weight, but the number of eggs should be doubled, with 30 egg whites!
Fitness 3 1 How to gain muscle? Add fuel to yourself.
In order to increase muscle quickly, rated energy intake is needed. Check the calorimeter of common foods and add 500 kilocalories to your daily diet. In addition, you should consume at least 1g protein per pound of body weight every day.
Second, limit the amount of aerobic exercise.
During the muscle building period, the time and intensity of aerobic exercise should be controlled in an orderly manner. Be able to jog or ride a bike for two days in a row, and pay attention to control the training time at about 30 minutes each time. Here are three unique running methods for everyone. Compared with jogging alone, they can help you reduce fat and prevent muscle breakdown.
(1) intermittent sprint. First do a sprint of 1 minute, then jog back to the starting point in 2 minutes, with an interval of 1-2 minutes. Three times a week, 30 minutes each time.
(2) Run uphill. You can add a slope when jogging. The greater the slope, the greater the impact on the muscles of the hips and back thighs, and of course you will feel more laborious.
(3)50-meter skydiving or 50-meter balloon running. It is to tie a small parachute or several balloons around your waist after death to increase air resistance, so that you can exercise your hip and leg muscles.
Third, reduce the number of actions.
Remember, your training intention is not to make your muscles tense for a long time, but to affect their growth. The exercise method that is beneficial to increase muscles is: each muscle exercises at most 12 groups, each group exercises 6- 12 times, and the exercise time is controlled within 45 minutes. In addition, try to choose a gym with good ventilation and large area to practice, use a large weight and complete the action at a controllable speed.
Fourth, choose whole body exercise or upper and lower limbs separation exercise.
Choose the whole body exercise, or the dichotomy scheme that focuses on upper limb exercise and lower limb exercise one day, and you will achieve very good results. For beginners, the above two methods are more effective than the separation exercise that only exercises one muscle at a time. The movements in the drill are as complicated as possible, such as squat, hard pull, bench press, barbell rowing and pull-ups.
Verb (abbreviation for verb) stretch
Making full use of various types of stretching will help you stay sensitive, prevent pain, speed up recovery, and use tools to relax muscle fascia, such as foam shaft.
Step 6 eat regularly
Plus the number of meals, eat 5-6 meals a day. Proper intake of protein and carbohydrates every time can not only ensure the energy needed for muscle addition, but also make the body adhere to a high innovation rate and help to lose weight.
7. "Ping" is thinking about change.
When you encounter the channel period or the vulgar period, you must change your practice methods. You need to adjust your training plan every 4-6 weeks and change the number of attempts, training groups, rest time and training content. Let's make an exercise diary and see where your progress is.
8. Balance exercises
In order to ensure the coordinated development of the whole body muscles, the antagonistic muscles should be trained with the same number of groups. For example, do five groups of barbell rowing (affecting back muscles), and then do five groups of flat bench press (affecting pectoralis major muscles). This kind of balanced exercise can make muscles develop in a balanced way, prevent injuries and stick to sensitivity together.
9. Sports drinks (energy drinks)
Eat some high-protein and carbohydrate foods 1 hour before exercise. Maybe choose energy drinks and the ratio of 2g carbohydrates to 1g protein. The advantage of choosing energy drink is that it is easier to digest and absorb quickly than solid food, and it is convenient to replenish energy in time.
10, rehabilitation
Sleep 7-8 hours a day and exercise no more than 4 times a week. In any case, you should prevent habitual excessive exercise, which will make the body secrete cortisol.