Tips to Build Muscles & Lose Weight
Weight
loss is not only about fat loss, it also implies building muscles to
give you a lean built. Or else you would be a stick with baggy clothes.Genetics and Bodybuilding
Genetics play a major role in physical build. Building muscle is not an overnight effort; one has to rigourously work towards achieving it. Eating proper food, right form of exercise, dedication and consistency will contribute in building muscle. One should take professional help when trying to build muscle.
Diet is the most essential thing that will supplement your exercise regime to a build muscular body. The more protein your body stores, larger your muscles will grow, hence more intake of protein enriched food is suggested. Increase your calorie intake but ensure you are eating clean and not too much.
High-calorie, high-protein foods and beverages, such as a protein shake with two scoops of whey protein. Eating enough protein is also important to help you maintain your muscle mass.
In order to build muscle, you need complete proteins; these are found in eggs, meat, fish, cheese, milk and most other animal products. One should spread out these foods throughout the day and should have them accordingly.
Get protein into your breakfast. Omelets, protein shakes (or smoothies) and cottage cheese are great sources of protein. If you wish to gain muscle, your diet should include the following food products in various combinations.
These foods should be consumed in various combinations:
Red meat: Beef, pork, lamb, venison, bison, etc
Fish: Tuna, salmon, swordfish, bass, trout, mackerel, etc
Poultry breast: Chicken, turkey, duck, etc
Eggs: The yolk is high in cholesterol, but one or two a day isn't unhealthy.
Dairy: Milk, cheese, cottage cheese, yogurt, etc
Whey: Protein shakes rely on whey protein regularly.
It is important to have carbohydrates so that your body can tap into glycogen (energy) stores within your muscles while you are working out. If you do not eat enough carbohydrates your body will not have energy reserves and will break down your muscles instead.
Try to select carbohydrates low on the Glycemic Index, which are healthier and release their energy more slowly below are good example:
Brown Basmati Rice
Rolled Oats
Sweet Potato
Eating a carbohydrates and protein rich meal immediately after the workout, helps in gaining muscle. Post workout, carbohydrates help deliver the amino acids into muscles by boosting insulin levels. Insulin is an anabolic hormone, which drives nutrients into the muscle cells, leading to muscle growth.