5 Tips For The Hard Gainer

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  5 Rules to Build Muscle Mass

  Steph Hofer, 30 October 2018

  Nothing can be more impressive than having a nice body physique. It creates a great first impression from people around you. It provides a unique satisfaction not just from other people but also for yourself because you know that fact that your body is in great shape and so is your health. Of course, you cannot get those perfectly ripped abs and wonderfully toned muscles without exerting efforts and working hard for it. Building muscle mass is not something you can achieve overnight. As they often say, “No Pain, No Gain”. In order to achieve your fitness goals whether you want to build muscles or if you’re aiming to lose weight, you must embrace the pain and overcome those challenging workout routines, which should be done on a regular basis. Once you achieved the frame or the built you want, you must learn how to maintain it through regular exercise and a balanced diet. Take note that building muscles is not just about hitting the gym every day. There are many important factors that you must consider in order to get a satisfying result. Listed below are five of the most important rules you must consider to build muscle mass. 1. Watch Your Calorie Intake One of the most important elements or factors you must consider in muscle building is your calorie consumption. When building muscles, you must create a so-called Calorie surplus. It is basically a state where you consume more calories than you burn which leads to weight gain in form of muscles and body fats. The main question here however is how many calories you must consume on a daily basis to produce great results. To estimate, you can simply multiply your total body weight in pounds by 20. So a 170 lb male must consume around 3,400 calories daily. 2. The Role of Protein Calories play a huge part in muscle building but Protein is the key to achieve the best result. Protein plays a critical role in our body. Our body needs a higher volume of protein on a daily basis in order to live and in order for our body to function. Aside from repairing damaged cells, Protein is also responsible of building muscles. You get the complete protein which contains all the 9 essential amino acids from various food sources like meat, eggs, nuts, fruits and vegetables. For bodybuilding, however, you need to get more protein which you can effectively obtain from various Protein supplements like protein powders and protein bars. 3. Post Workout Routine It is also important to establish your own post-workout meal plan. Take note that when we work out, muscles used up their glycogen stores for fuel. So as a result, the muscles will become partially depleted of glycogen. In addition to that, some muscles also break down and get damaged after a workout. To rebuild the glycogen stores and recover those damaged muscles, we need to supply our body with the right amount of nutrients just after our workout. Doing such allows you to decrease muscle protein breakdown, increase muscle growth, restore glycogen stores and speed recovery from heavy exercise. 4. Drink Plenty of Water Whether you are aiming to build muscle or not, hydrating yourself is extremely important. Drink plenty of water throughout the day especially before a workout. This will give you a feeling of fullness and reduces hunger pangs. It is important to take note that you must consume at least 8 ounces of water every 15-20 minutes during the training. You can go for those low-calorie energy drink to fuel you up. If the body is dehydrated, the performance is also affected. 5. Be Patient Last but certainly not least is to condition your mind and set goals and expectations. Take note that mass gains will vary depending on many factors including your body condition. Focus on what you do and discipline yourself by doing the right thing. If you do not see any improvements immediately, try to have more patience because results cannot be achieved overnight! Monitor your progress to motivate yourself.

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  Basic Rules of Muscle Building

  Gemma, 24 September 2017

  Whether you’re a beginner or more experienced, male or female, young or old – there are some basic rules of muscle building that apply to all. We're never to experienced to go back and check we've got the basics right. Check out our basic muscle building rules he

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  8 Muscle Gaining Tips for Hard Gainers

  Sportsfuel, 24 May 2016

  While you'll hear most people today talking about how they want to lose weight, not everyone is working out with a goal of shedding pounds. If you're trying to add lean muscle mass to transform yourself from the skinny one in the room to someone muscular and well defined, the process can be difficult.

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  Beet Root Juice Improves Sports Performance

  Sportsfuel, 26 November 2013

  It probably doesn’t matter whether you play hockey, football, rugby or volleyball. According to the human study published by sports scientist at the University of Exeter in the European Journal of Applied Physiology, all team sports players perform better if they use concentrated beetroot juice. This nitrate-containing product makes them significantly faster.Nitrate – present in large quantities in lettuce, beetroot and spinach – changes in the body into nitrogen monoxide, NO for short. How this happens scientists don’t know – but they do know that supplements containing nitrate-rich extracts enhance sports performance.A popular theory says that NO improves the circulation in muscle tissue, so muscle cells are able to absorb more oxygen and glucose; another theory claims that NO makes muscle cells’ energy metabolism more efficient.The most popular nitrate-rich extracts in the sports world right now are made from Beta vulgaris – beetroot to most of us. Beetroot extracts have become so popular among endurance athletes that doping hunters are regularly confronted with red urine samples.Most beetroot research has been conducted on exertion that lasts longer than six minutes. So far there’s been no research on shorter, more explosive exertion. The researchers decided it was time to change matters. There are hundreds of thousands of athletes who play team sports, and it’s the short, sharp bursts of movement that are most important to them. The researchers decided to study the effect of beetroot juice on team sports players.The researchers used Beet It, produced by James White Drinks. On the day before the experiment 14 male recreational team sports players drank 140 ml of the stuff in the morning and the same amount again in the evening. On the day of the experiment they drank 140 ml 2.5 hours before the test, and one hour later they drank another 70 ml.The researchers repeated the procedure with a placebo.The researchers got the subjects to perform the Yo-Yo Intermittent Recovery Test. This involves running a distance of 40 m in less and less time. Between the spurts, the subjects were allowed to rest for 10 seconds. The test stops when the subjects can no longer manage to run the 40 m in the allowed time.The figure below shows that the subjects managed an average of 1636 m after taking a placebo, and 1704 m after drinking beetroot concentrate. So beetroot makes explosive exertion 4% faster.Before starting the Yo-yo Intermittent Recovery Test, the researchers got their subjects to do some non-intensive exercise. At this point, the beetroot supplementation had no statistically significant effect on the glucose level.During the Yo-Yo Intermittent Recovery Test, the effect was statistically significant: the glucose level was significantly lower in the subjects who had had the beetroot extract. It seems that beetroot helps the muscles to absorb more glucose during intensive exercise.“The results of this study suggest that nitrate may be an effective ergogenic aid for intermittent high-intensity exercise performance in recreational team sport players”, the researchers conclude.Source:Eur J Appl Physiol. 2013 Jul;113(7):1673-84.Source: http://www.ergo-log.com/

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