body building tips and tricks

Fundamental muscle building laws

Hitting gym daily?

Sweating for hours?but no overall growth so far?

We are giving everything,our full measure of devotion and effort to our daily workouts and we are still where we started!. Well to the all wannabee body builders,don’t lose hope!you are doing great work but not every work.We cant just buildup  our muscles only by lifting in the gym for hours or by long cardiovascular exercises.muscles are made in gym,track but above all in the kitchen.by now we all have heard the fundamental law of body building ie.  70% diet+30% exercises=fitness   well this face of truth in fact but someof us lack this basic knowledge that’s one of the main reasons they are not reaching up to their fitness goals. For those who are keen on this mission we give you the basic fundamental rules of muscle building.

1. 1. Consume more protein

 

      Protein is the main nutrient that aids in cellular growth.it can repair our sore and stressed muscles after a long workout which results in mass gains in muscle mass.

2.supply protein in every 4 hours 

       One of the main things we have take responsibility is we have to constantly supply protein nutrition to our body.we must not leave a big time gap between protein consumption. 25 grams per 5 hours are       recommended.

3.eat vegetables more often

Green vegetables are pure storage of nutrients and vitamins and they provide all these gems at a 0 calorie cost.spinach and broccoli are highly preferred.so including vegetable in your daily diet will do you only good.

4.give more carbohydrates after the workout

During the day except after workout we should consume low amount of carbs like from vegetables. In post workout period you can include more carbs as they can support fast recovery and muscle growth.

5.eat for your weight

This topic mainly deals with consuming more nutrient dense food other than calorie dense foods and eat only enough volume that is preferred by your weight and potential.

6.drink plenty of water

 

This is one golden rule of every fitness activity.dehydration is a worst possible scenario that can harm your health and mentally  break you down,so consume water all time.

7. don’t just cut fats

We all might have got some false educations about fats that they are the reasons for weight gaining or whatever…but hear this,fats can provide you more energy than any thing else,so don’t just cut it all down to nothing.instead use fats that are from whole grains,seeds,nuts..etc.

8. don’t take calorie rich fast foods

These kind of snacks can ruin all your efforts so please stay away from them.

9.prepare meals in advance

If you are so busy that you cant just properly plan your diet you can arrange your meals in advance.

10.consume more amount of protein

This topic is repeated again because of its priority.this is a very important rule that 30% of your total calorie consumption must be protein.

11. remove harmful snack temptations

12. Care for labels

Always look at the label of the food you are eating,for this will inform you what you are cionsuming and how much volume you are consuming..etc.

13. if possible  add some BCAA (branched chain amino acids) are good  aids for muscle growth.

 

14. drink green tea

 

Green tea is a calorie free drink withy good antitoxidants and caffeine that can reduce belly fat instantly.

15.heavy lifts

If you need to change then you have to challenge your body to its extent by lifting heavy and hard.this is improve your overall strength.

16.Use compound movements

Compound exercises are acts that affects more than one muscle some examples are squats ,dead lifts ,pushups…etc.

17.increase your cardio

You can lose your fat content by adding cardio workouts to your daily routine .

18.Push yourself to failure

 

Either you give a 100% on the gym or don’t hope for the desired results.

19.Plan your goals

This means write down your goals in a piece of paper,look at it every day,cut down it to milestones,improvise,do one step at a time.;

20.get proper sleep

 

A normal person who aims for fitness must take 7 to 9 hours to sleep .it is a better recovery stage .sleep loss will negatively affect your body and day.

21.lift consistently

 

Lift in a controlled manner and you’ll see better results soon.

Wind up

Take what you can from from these laws. Make your own plan based on this laws and live a healthy life style.after all this is not something that money can buy.