Here’s how to build muscles fast.

YOUR WORKOUT

The quality of your strength-training workout is the main factor for building muscle mass. Everyone who wants to build muscles should do some kind of strength training to loose weight and look more toned and this can be achieved by doing yoga , swimming and pilates. whenever you work your muscle to exhaustion and feel resistance , such as when you cant even do one more pushup,you are building muscle.The more lean muscle you’ve,the more calories your body burns.

PROTEIN

Second to water, protein is the most essential nutrient to body. It is very essential for a healthy living. For essential muscle gain and weight loss , eating right amount of protein at right times is very important. In a recent report by The National Academy of Sciences, recommended Americans to get 15% of calories from protein and never exceed more than 35%.

HOW MUCH PROTEIN?

About 1.2 grams -1.6 grams of protein per 1kg of body weight helps in reducing age related bone and muscle loss.

WHERE SHOULD YOU GET PROTEIN?

It can be found in wide range of foods like meat,seafood,dairy products,etc. Vegetarian protein can be found in soy,vegetables,legumes and grains.

here’s some list of some great  sources of proteins:-

1.milk or yogurt

2.cooked beans of tofu

3.meat/chicken/fish/cheese

4.eggs

5.raw vegetables

TIMING IS EVERYTHING!

Eat food or beverage high in protein 25 minutes before and again immediately after your workout. Taking in high protein with little bit of carbohydrates will build your muscle mass and strength when your muscles are being broken down during workout. And don’t forget to keep your body hydrated properly.

SURPRISE….TEA!

Tea improves muscular strength. It contains healthy compounds called “polyphenols” which improves muscle strength and bone mass

Like the Post? Share with your Friends:-

• Facebook
• Twitter
• Google+
• Pinterest
• StumbleUpon
• Digg
• LinkedIn
• Reddit
• Delicious
• Technorati