If your problem is muscle mass, that is, you are not increasing despite days and days in the gym, despite food protein overloads and a mountain of supplements! Then maybe there is something wrong. Here are the rules for you:
Are you sure you are eating properly?
To gain muscle mass, you need to eat the right amount of the right food, including carbohydrates, proteins, and fats and Injectable steroids on california-muscles. Your body uses and relies on the nutrients from the food you eat to build and repair its muscles.
Protein sources are:
- Chicken
- Fish
- Turkey
- Calf
- eggs
Remember carbohydrates and fats
- Rice (prefer basmati or venus)
- Potatoes
- Milk flakes
- Beans and legumes
- Nuts
A protein-rich diet is essential for increasing lean muscle mass. It is recommended to consume 1.5-2.2g of protein per kg of body weight per day, although this is sometimes difficult to obtain through diet alone. And it is precisely in this case that the use of food supplements can be useful.
Are you training properly?
Your body is not going to change and you have to stress it a lot to induce muscle growth, so if you've been using the same loads for a while, it's time to increase the intensity.
Don't fossilize with the usual 3 × 8 or 4 × 10 series, always go further to better stimulate the muscle.
Rest and Recovery
Rest is an important factor in any fitness regime. Your muscles need time to repair themselves, which is why many bodybuilders adopt a routine divided by days. For example, one day they train legs and the next day the arms, making sure that every part of the body receives at least one day of rest.
Sleeping is also very important: when we sleep deeply, our bodies repair muscle fibers. It is recommended to sleep 8 hours per night, although my advice is to sleep more if you can.
Alcohol and Hydration
Consuming too much alcohol can inhibit muscle growth. Alcohol slows down protein synthesis because it reduces testosterone, one of the main hormones for muscle growth.
It can also cause dehydration and increase the storage of fat in the body. Moderation is the key: it's okay to go out for a drink, but don't go overboard.
Are you training too much?
Training frequently and consistently triggers muscle growth and adaptation. Therefore it is important to train often: 4 days of weight lifting and 1-2 of cardio are ideal. If you start a program, complete it! Too often people give up or say that a certain workout doesn't work, but the key is perseverance and perseverance. It can take a while to see results, don't give up!
What works for others will not work for you, do not give up if you sometimes struggle more than usual, do not give up if you skip some training, remember CONSTANCE and PERSEVERANCE well.
