By Neal Gold
"Put down the tablets", that is the first thing any serious physical fitness trainer will say today. The bodybuilding supplement sector is a multi-million dollar industry. It generates big revenues on the sales of its products and hence can afford to invest millions of dollars in marketing. Don't be deceived into thinking that a supplement could do miracles for you. The supplements are typically substances which you find in food and which have actually been dehydrated and packaged by these companies. If you look at the cost per kilo of this "food" you will discover it's much cheaper to simply eat fresh and organic foods. There are also drugs readily available that promise to make your muscles grow at amazing rates however these go against the viewpoint of natural bodybuilding. In the 80's a lot of individuals suffered serious side-effects from doin this and it isn't recommended.
What you ought to be doing is consuming properly and drinking a lot of water. Muscle tissue is composed of 70 % water. A shortage in water could damage the muscle tissue. Water is part of numerous biological processes, including muscle building and fat burning, and so it is truly essential to consume a minimum of two liters of water a day, specifically after a training session.
You ought to be consuming five to six complete bodybuilding meals a day. From these meals, one needs to be had before going to bed or during the night. You ought to eat a full course meal approximately 90 minutes earlier going into training and drinking a protein shake within 60 minute after training.
You should calculate exactly what your RDCA (required daily calorie allowance) is. This can be done with the assistance of a personal fitness instructor or by going on the internet and figuring out what the calorie consumption is for all the exercise you undertake during an average 24 hour period. Calorie consumption is greater for tall individuals with a heavy build so be certain to take this into account. Age and type of metabolism are also elements which need to be taken into account. Once you have calculated the number of hours you spend sleeping, sitting, walking and training you will know how many calories you need to consume day-to-day. Add 500 calories to these to allow for optimum muscle growth.
If you usually tend to be skinny you should have a higher percentage of fat and less protein and of you have a tendency to put on fat, you need to consume less fat and more protein. The percentages for skinny individuals usually are: 25 % protein, 50 % carbs and 25 % fat. The portions for overweight individuals normally are: 35 % protein, 45 % carbs and 20 % fat.
The other half takes place at the dining table if half of the muscle building activity happens in the fitness center. Follow our eating recommendations and you will see the outcome.
"Put down the tablets", that is the first thing any serious physical fitness trainer will say today. The bodybuilding supplement sector is a multi-million dollar industry. It generates big revenues on the sales of its products and hence can afford to invest millions of dollars in marketing. Don't be deceived into thinking that a supplement could do miracles for you. The supplements are typically substances which you find in food and which have actually been dehydrated and packaged by these companies. If you look at the cost per kilo of this "food" you will discover it's much cheaper to simply eat fresh and organic foods. There are also drugs readily available that promise to make your muscles grow at amazing rates however these go against the viewpoint of natural bodybuilding. In the 80's a lot of individuals suffered serious side-effects from doin this and it isn't recommended.
What you ought to be doing is consuming properly and drinking a lot of water. Muscle tissue is composed of 70 % water. A shortage in water could damage the muscle tissue. Water is part of numerous biological processes, including muscle building and fat burning, and so it is truly essential to consume a minimum of two liters of water a day, specifically after a training session.
You ought to be consuming five to six complete bodybuilding meals a day. From these meals, one needs to be had before going to bed or during the night. You ought to eat a full course meal approximately 90 minutes earlier going into training and drinking a protein shake within 60 minute after training.
You should calculate exactly what your RDCA (required daily calorie allowance) is. This can be done with the assistance of a personal fitness instructor or by going on the internet and figuring out what the calorie consumption is for all the exercise you undertake during an average 24 hour period. Calorie consumption is greater for tall individuals with a heavy build so be certain to take this into account. Age and type of metabolism are also elements which need to be taken into account. Once you have calculated the number of hours you spend sleeping, sitting, walking and training you will know how many calories you need to consume day-to-day. Add 500 calories to these to allow for optimum muscle growth.
If you usually tend to be skinny you should have a higher percentage of fat and less protein and of you have a tendency to put on fat, you need to consume less fat and more protein. The percentages for skinny individuals usually are: 25 % protein, 50 % carbs and 25 % fat. The portions for overweight individuals normally are: 35 % protein, 45 % carbs and 20 % fat.
The other half takes place at the dining table if half of the muscle building activity happens in the fitness center. Follow our eating recommendations and you will see the outcome.
