If you think that pumping weights alone will give you that muscular body you've always want to, well, think again. Reality is, lifting weights (or weight training) is just a part of the equation.
With weight training program, your diet dictates (to a large extent) the physique you will end up with. A very popular false impression is that anybody who takes up weight training will develop a bulky muscular shape. This can't be any further from the truth.
If you want to build muscles and really grow them big, you've got to give your the proper building blocks to do so. Just to put extra emphasis on the importance of having a appropriate diet in growing muscles, 80% of your success actually depends on the food you eat. And these are what you should eat:
Egg Whites - As a matter of fact, If you do not have enough protein in your body you can not build muscle mass. And with a protein to fat ratio of 60:1, egg whites are incredibly one of the purest forms of protein you can have. As an added bonus, the protein in egg whites possesses an extremely high biological value, meaning it is readily utilized by your body for protein synthesis.
Chicken and/or Turkey Breasts - Again, the most crucial thing here is protein. Lean meat such as chicken/turkey breasts contain high levels of high quality protein (and very little saturated and trans fats), which means they are very good for building muscles.
Lean red meat - Talking about lean meat, lean ground beef and cuts of red meat which are rich in protein, iron, zinc and B vitamins, are excellent for muscle building. In addition, red meats have a high calorie per serving ratio, making them superb for those who want to really get bulked up. Be careful not to consume far too much though as they also contain saturated fats.
Complex carbohydrates - In addition to protein, your body also needs a regular supply of carbohydrates to grow muscles. And the best sources of complex carbohydrates are foods that are in their most natural state like oatmeal, bran and brown rice. Other good sources of complex carbohydrates are pasta, bread, and corn.
Fish - In addition to protein (again), fish such as salmon, tuna, trout and sardines contain essential fatty acids (i.e., omega-3) that help in the muscle building process. As a bonus, high intakes of fish and omega-3 fatty acids lead to decreased rates of major depression.
Beans and legumes - In addition to protein, beans and legumes contain large amounts of fiber which is essential in maintaining a regular and normal healthy bowel movement as well as proper insulin response. Proper insulin response is very important as it enables your body to efficiently absorb and use the various nutrients and supplements you are ingesting.
Fluid - Needless to say, you need to replace the water/fluid your body lost during workout. Also, did you know that hydration makes your muscles look full? Many bodybuilders strongly recommend drinking up to 10 liters of water a day. But many more choose energy drinks as a much better option.
Protein shakes and supplements - If you want your muscles to really grow, you need about 1.0 to 1.2 grams of protein per pound of bodyweight. If you'll do the math, that will mean having to consume food beyond your stomach's capacity. The best solution? Drink protein shakes and take supplements.
Here you will found a ton of expert advice on how to bulk up and gain weight. Especially if you are a skinny guy.
With weight training program, your diet dictates (to a large extent) the physique you will end up with. A very popular false impression is that anybody who takes up weight training will develop a bulky muscular shape. This can't be any further from the truth.
If you want to build muscles and really grow them big, you've got to give your the proper building blocks to do so. Just to put extra emphasis on the importance of having a appropriate diet in growing muscles, 80% of your success actually depends on the food you eat. And these are what you should eat:
Egg Whites - As a matter of fact, If you do not have enough protein in your body you can not build muscle mass. And with a protein to fat ratio of 60:1, egg whites are incredibly one of the purest forms of protein you can have. As an added bonus, the protein in egg whites possesses an extremely high biological value, meaning it is readily utilized by your body for protein synthesis.
Chicken and/or Turkey Breasts - Again, the most crucial thing here is protein. Lean meat such as chicken/turkey breasts contain high levels of high quality protein (and very little saturated and trans fats), which means they are very good for building muscles.
Lean red meat - Talking about lean meat, lean ground beef and cuts of red meat which are rich in protein, iron, zinc and B vitamins, are excellent for muscle building. In addition, red meats have a high calorie per serving ratio, making them superb for those who want to really get bulked up. Be careful not to consume far too much though as they also contain saturated fats.
Complex carbohydrates - In addition to protein, your body also needs a regular supply of carbohydrates to grow muscles. And the best sources of complex carbohydrates are foods that are in their most natural state like oatmeal, bran and brown rice. Other good sources of complex carbohydrates are pasta, bread, and corn.
Fish - In addition to protein (again), fish such as salmon, tuna, trout and sardines contain essential fatty acids (i.e., omega-3) that help in the muscle building process. As a bonus, high intakes of fish and omega-3 fatty acids lead to decreased rates of major depression.
Beans and legumes - In addition to protein, beans and legumes contain large amounts of fiber which is essential in maintaining a regular and normal healthy bowel movement as well as proper insulin response. Proper insulin response is very important as it enables your body to efficiently absorb and use the various nutrients and supplements you are ingesting.
Fluid - Needless to say, you need to replace the water/fluid your body lost during workout. Also, did you know that hydration makes your muscles look full? Many bodybuilders strongly recommend drinking up to 10 liters of water a day. But many more choose energy drinks as a much better option.
Protein shakes and supplements - If you want your muscles to really grow, you need about 1.0 to 1.2 grams of protein per pound of bodyweight. If you'll do the math, that will mean having to consume food beyond your stomach's capacity. The best solution? Drink protein shakes and take supplements.
Watch this wonderful video to help you wade through the bullshit so you can simplify and dominate both in and out of the gym.
Here you will found a ton of expert advice on how to bulk up and gain weight. Especially if you are a skinny guy.
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