What to do to gain muscle mass in a healthy way

May 18, 2009

Exercise & Fitness

What to eat to gain muscle mass

You must eat 3 meals daily. The meals must be nutritious, rich in calories and proteins taken from all types of food. Between the meals there must be around a 6 hour interval.

Recommended foods for muscle gain are: milk, cheese, yogurt, sour cream, chicken meat, fish, turkey, beef, liver, eggs, raw or steamed vegetables, pastas, potatoes, corn, beans, whole wheat bread, virgin olive oil, fruits, fresh natural juices, cereals, dried fruits, peanuts, nuts, seeds.

For the development of muscular tissue it is recommended to eat 1-2 grams of proteins per 2 pounds daily.

What not to eat to gain muscle mass

The foods you should avoid are:
-foods that contain a high amount of sugar in them because they can reduce your appetite.
-avoid saturated fats found in fast-food and all fried food.



Other tips for gaining muscle mass

You can snack between the meals, but only after 2 to 3 hours after you have eaten a meal. An ideal snack is a fruit smoothie (apricots, pears, bananas…) in which you can add cereals, honey, raisins, nuts, whip cream, ice-cream. A fruit salad in which you can add honey, nuts, dried fruits can also be a delicious and nurturing snack also.

You must drink at least 8 cups of water daily, between the meals.

When you start the muscle gain program don’t forget to weigh and measure yourself. Calculate how many calories you burn daily. If you want to gain muscles you must eat 500 more calories than usually. That is if you were maintaining a constant weight.

Weigh and measure yourself every week so you can analyze your results. If you see results don’t forget to reward yourself and be proud of your results.

You must ensure your body gets all the proteins and minerals and vitamins it needs. You can even use natural products dedicated to increasing your muscle mass. Food supplements, based on plants, are more easily assimilated by your body than synthetic vitamins.

It is recommended to sleep 8 hours daily, avoid smoking and alcoholic drinks.

The golden rule of gaining muscles mass

If you want to build sexy lean muscles you need to workout a lot. Having a personal fitness trainer is really recommended because he will make your life much easier. A good personal trainer will show you exactly what physical exercises are best for your desired outcome. By working out regularly you will also gain an increased appetite and you will also fortify your mind and body.

By increasing your muscle mass your life will be transformed forever for the better. I know this because my life was changed and I am more happy and with more energy than I was a couple of years ago. I recommend increasing your muscle mass 110%. After you will experience the benefits of an increased muscle mass you will never want to go back to your old lifestyle. In fact it is going to be impossible to go back.

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