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Tips to Build Muscles and Good Health

Trying to build muscle by eating too much without a proper diet plan and appropriate exercises is not the answer as it can lead to unintended consequences such as creating belly fat and health problems such as cholesterol build-up, diabetes and other related diseases. This is especially so with people who live a fast lifestyle and need to eat on the go with limited time to manage a regular exercise routine.

Taking a holistic approach ensures more sustainable muscle gain, a healthy body weight as well as good health. The crucial parts of a weight loss program that cannot be overlooked include:

i.) A protein rich diet that provides all the necessary amino acids needed for muscle gain. Mean red meat is beneficial for rapid muscle gain, but since cholesterol is a problem with most of us, it is good that the diet also includes white meat such as chicken, turkey and fish. Nuts such as almonds, walnuts and pecans are also beneficial, because they contribute proteins, as well as healthy fatty acids such as omega-3, which is a necessary part of a build muscle diet. Whey protein tops the list of supplements to consider in this regard.

ii.) A high calorie diet involving the intake of low glycemic carbohydrates such as brown rice, sweet potatoes and wholemeal bread will be helpful in achieving weight gain. This will ensure that the body does not resort to using energy from muscle tissues and thereby negate our efforts for muscle gain, especially during exercises.

iii.) Creatine is a supplement that aids in rapid growth of lean muscle. This supplement often comes together with some essential amino acids and the sustamin. Creatine improves maximum strength, muscle endurance and anaerobic power needed for high-endurance exercises, while sustamine prevents cell dehydration and ensures muscle replenishment and muscle recovery during and after exercise. Incidentally, skeletal muscle holds 95% of all creatine in the body while the heart, brain and testis holds the remaining 5%.

iv.) A high intensity physical workout is the third component of the muscle gain program. It is well established that weight gain occurs when the intake of dietary fat is accompanied by appropriate physical exercises that stimulate protein synthesis. Experts in the field generally agree that the exercise program should be done at least 3 times a week and each session should be performed to the point where the muscles are completely fatigued.

v) Adequate sleep of at least 8 hours a day is an important component of the rapid weight gain program because sleep allows the body to more effectively release the human growth hormone (HGH) needed for weight gain. If possible, a short afternoon nap can be included in the daily routine. The release of HGH in the body that enables muscle growth can be seen as the repair and restorative function of sleep.

It is true that due to genetic factors there is a tendency for some people to be fat while others are thin. This will be the case if they go through their lives without a structured approach to achieving the ideal body weight through the intake of proper food and supplements, sufficient sleep and an appropriate exercise routine. In my opinion, with the right nutrition plan with the necessary supplements, a good exercise routine and enough sleep, anyone who is skinny can gain weight, be more muscular and look good.

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