20 Practical tips for muscle enhancement

1. If you want to add muscle, remember: the muscle is to increase the muscles! Not blindly increase the weight of the light! It is possible that the body weight does not increase, because you can also lose some of the weight of fat! So the muscle gain may be increased, but the result of weight gain is not necessarily increased muscle!

2. While increasing the muscle, although it will inevitably increase some of the fat, but should try to avoid, but also can not eat fat and then lose fat concept.

3. Keep your body in a state of assimilation at all times! That is, the body muscle protein in the nitrogen to be positive balance, so as to maintain the assimilation composition state, otherwise the whole muscle will be in the decomposition of the loss!

4. How to make the body in a state of assimilation? is to eat less than a meal! Daily five to six meals, after the completion of the meal is the most important, before going to bed to eat another meal.

5. And every kilogram of body weight at least 2-3 grams of protein, 5--6 grams of carbohydrates.

6. Do not over-repel fat! But to ingest such as linseed oil, such as vegetable oil and monounsaturated fats, such as olive oil, three kinds of good oil.

7. The most ideal ratio of food intake is: carbohydrates about 45% protein around 35% fat around 20%.

8. To constantly drink water, can not wait until the thirst to drink, so-called when the increase of muscle to eat and drink, talking about drinking water, not drinking. But do not drink too much at once, drink slowly, and drink less often.

9. Some people think that to increase muscle or gain weight, it is possible to eat and drink, especially drinking, alcohol on the exercise of bodybuilding or muscle the main negative effect is: hinder the assimilation of protein synthesis role. A lowers testosterone secretion in the body but increases estrogen. B increases the chance of hoarding fat and impairs the burning of fat. C consumes your body's vitamins and minerals.

10. Try to increase the amount of testosterone secretion in your body. Can you make a muscle, mainly in your body of testosterone secretion how much? So pay special attention to the intake of some fruits and vegetables containing natural testosterone, such as ginseng, broccoli, grapefruit and so on. Also eat some of the stimulation of endogenous secretion of food such as leek, green onions, garlic, onions and so on.

11. Intake of nutritional supplements to supplement the nutrient deficiencies in natural foods, especially the three basic nutritional supplements such as branched chain amino acids, creatine, and gluten.

12. Do not practice more than two times a week for each muscle area.

13. Exercise a large muscle group: legs, chest, back, etc. mainly.

14. The basic movement of the two joints, such as: Barbell Squat lift, horizontal push, bow body boating, push shoulders, parallel bars, primers and other main. There are also related articles on the muscle network that refer to double joint movements.

15. More use of free-type equipment such as: dumbbell, barbell and so on.

16. Low-frequency, low-group-count, rest-exercise spindle. That is: the number of times in each group is approximately 6--8 times, each action 3--4 group, the group and group rest time about 1-about 2 minutes.

17. Every day sleep rest time must be adequate, if sleep rest is not enough, that really is naught Bailian, engaged in more labor-intensive work of friends to find time to rest.

20. Finally remind the friends who want to gain weight: weight gain is to increase the strength of the muscle, not fat or light to eat fat!

From:http://www.jirou.com/jirou/cx/rm/2015/1124/10392.html