How to Build Body Muscle

Building body muscle takes much effort and time. lt requires doing a couple of things and most importantly determination and consistency. lt is not a matter of intake of proteins alone. Lets go through what one should do for maximum muscle growth.

EAT MORE

Your diet is very important and you should be careful about it. lntake of vitamin C is crucial as it makes blood vessels healthy. VVith healthy blood vessels your muscles will be nourished with enough oxygen and they will be healthy and more prone to grow. Citrus fruits and vegetables are rich in vitamin C. Vitamin D, which is responsible for strengthening bones should also be part of your diet. You can get it from basking in the sun or even supplements.

Vitamin B complex plays a couple of roles in muscle growth. lt enhances protein metabolism, energy production, and breaking down of fats and carbs. lt is easily available in foods, except B12 which is found in meats like liver.

Vitamin E is responsible for cell membrane recovery from oxidative stress like exercises. lt is richly found in almonds. So you should definitely grab some nuts!

Calcium ensures muscular skeletal health. lt also regulates muscular contractions. lt’s found in dairy products, green vegetables, and supplements, which should be taken with vitamin D3 that helps in absorption of calcium.

Magnesium alleviates muscle cramps and soreness from weight lifting. lt’s crucial for nerve transmission, blood coagulation, energy production, nutrient metabolism and bone and cell formation. A combination of these nutrients in your diet will definitely do a great deal to your muscles.

GET STRONGER

Apparently more strength is equal to more muscles. So if you are stronger then your muscles are bigger and vice versa. Therefore, apart from concentrating on your diet you should also be concerned with getting stronger. This could be by working out and increasing your intake of carbohydrates. For working out you should include squats, bench presses, deadlifts, millitary press, rows, and powercleans. They create the largest amount of muscle mass. However, increasing strength is a neuro-muscular venture, a skill.

Learn a technique that works for you and your system. By improving and practicing techniques the nervous system becomes more efficient at telling muscles to work. lt also prevents injury during the work out. ln addition, one should learn to warm up properly. For instance, lets say your best bench is 315 pounds. You should start with 45 for 10 reps followed by 135 for 3 reps then 225 for 2 reps and then 275 for one rep 1 and finally 315 for 1 rep. You’ll have 16 practice repeats and only 1580 lbs of work. Now that is called working smart!

ADD WEIGHT

You should always focus on adding more weight than the previous time. Always try to lift more that you did in your previous work out. This ensures there is growth of your muscles and also monitors progress. lt is only logical that if you can lift more than you did last time then your muscles have grown.

RECOVER

Finally, take time to recuperate. Rest your muscles to avoid fatigue and to give them time to recover from the stress. More work doesn’t necessarily mean better work. Take a day or two a week and rest. After all the goal is to grow your muscles and not to overwork them. The goal is to always make sure the goal remains the goal!

The Five Best Meat Protein Sources

What are the five best meat protein sources you can add to your diet? A lot of you are trying to add some quality muscle mass an protein is very important in building muscle. I’ve heard from many people that they are unsure about which meats are the best protein sources.

Number 1: Chicken. To be a bit more specific you want to aim for chicken breast. Now white meat of the chicken is going to be the leanest part of the chicken for consumption. What this means is that it has the highest protein value for the amount of fat that it’s going to contain. Now a typical 100 gram serving of chicken breast contains around 165 calories, 3.5 grams of fat, no carbs, and around 31 grams of protein. All meats are going to be low carb for the most part so that isn’t an issue. Another thing about chicken is to make sure that you are avoiding the skin if you want to minimize your fat consumption. This will mostly just add unwanted calories and we came for the protein. There are a million different ways to customize chicken to your liking and the best ways to do this are with low or no calorie options. Certain sauces will add unnecessary fat or carbohydrates so try to spice up your chicken without jacking up the calories. Also aim for the most organic and natural versions of chicken breasts at the grocery store that way you can maximize your health benefits.

Number 2: lean beef. Humans have been consuming beef for a very long time, however, nowadays, it’s obviously not the same due to the farming process. This is why we should try to aim for the grass fed beef as much as we possibly can and remember that in most cases your money will be a direct reflection of the quality of meat that you’re going to purchase. When you shop make sure you aim for the leanest version of beef that you can possibly find on the shelf. The term lean refers to the cut of the meat. The meat will contain less fat. A very common lean percentage will be something around 93% lean or even higher in some cases. A typical 4 ounce serving of lean ground beef contains around 163 calories, 8 grams of fat, 0 grams of carbs, and 22 grams of protein. The higher the percent the leaner the meat. Beef, in general, will be higher in calories and fat then chicken breast, but it’s still a great option because of its different micronutrient content and it can help you start a more well-rounded diet. Preparing beef is very easy and there are so many recipes out there, but my personal favorite is to chop up some lean steak into a bowl with some rice and beans and cover it in some spicy salsa and some other spices. Makes sure you try that.

Number 3: Turkey. Another bird and if you are looking to switch it up because eating chicken breasts is getting a little old then turkey might be a good option for you. So a typical 4 ounce serving of turkey has around 153 calories, one gram of fat, 0 grams of carbs, and 34 grams of protein now. Turkey has a slightly different flavor to it and a slightly different amino acid complex. Now the amino acid complex is just referring to the amino acid make-up of the protein found in turkey. You know that amino acids are the building blocks of protein and they’re essential in the diet, some of them are. The same way that vitamins and minerals are kind of essential to the diet. So turkey is just as strong as chicken in this department and it should be considered when choosing healthy in high protein foods. Now my favorite meal to eat turkey with is you know just some roasted turkey, some homemade mashed potatoes, and a little bit of cranberry sauce. In America we call it Thanksgiving, but anyways it’s so good.

Number 4: Whitefish. Whitefish can be something like haddock or Pollock or different types of fish depending on which part of the world you are from, depending on which ocean you’re around. A typical 100 gram serving of haddock contains around 90 calories, half a gram of fat, 0 grams of carbs, and 20 grams of protein. Now whitefish are high in protein and low in fat. The micronutrient content of fish are a little bit different than their flying bird counterparts any their amino acid profile will also be a great source to pick from as well. Fish can be something that require a bit more of a developed taste for so before you give up on trying fish because you didn’t like the taste of one make sure you try a bunch of different types because eventually you’re going to find one that you like and my favorite fish personally is haddock. I like eating haddock with some asparagus and maybe a little bit of brown rice on the side and some spices just to make it tastier.

Number 5: Salmon. A typical 100 gram serving of salmon contains around 208 calories, 13 grams of fat, 0 grams of carbs, and about 20 grams of protein. The health benefits of salmon are amazing because it is high in protein omega 3 fatty acids and tons of micro nutrients. Salmon, however, is a fish that requires a lot of acquiring to the taste. It is very strong tasting, but if you can stand it, it is so beneficial. When you choose your salmon make sure you go for the wild versus farm because the nutrient content is going to be a lot higher. Also the farm version is dyed pink so obviously that is a huge concern. My favorite meal with salmon is a smoked sandwich with green beans and a sweet potato. Make sure you try that one out too.

I hope you guys liked this article. Make sure you get plenty of lean protein in your diet to build lean muscle. As I said there are lots of ways to prepare these proteins so if you have tried them before and didn’t like them there are tons of ways to make them all tasty. Until next time.

Recipe for Protein Packed Plant Based Granola Bar

It is no secret among my family and friends that I am what you would call “culinary challenged.” I don’t know how to cook. But aside from that since I have gone plant based I have learned that in order to stay healthy I do have to cook. I’ve had to Google recipes, get in the kitchen, experiment here and there and that’s exactly what I have done so far. I came across this plant based protein bar that I make constantly. It’s just so easy to make that I make it whenever I want to reach for a candy bar or something else I shouldn’t. I’m going to share it with you today so you can see what the rave is all about.

This recipe I’m going to talk to you about today is absolutely one of my favorites. I love making it and it’s very very simple and if I can make it, trust me, you’ll have no problem. It is my go to when I have a sweet tooth when I want something good for breakfast that isn’t processed. This is my go to meal. It is a very good high protein granola. You can either eat it as a cereal or as a granola bar. If you lift weights like I do this will be perfect for you or if you’re considering going plant based and you’re wondering where are you going to get your protein from, look no further. This recipe has exactly what you need.

First thing you do is preheat your oven to 350 deg F. You’re going to need oats, flax seed, maple syrup, almonds, chia seeds, peanut butter, Himalayan sea salt, ground cinnamon, olive oil, and vanilla. Make sure you’re using real maple syrup and almonds nothing artificial or candied nuts. Also make sure the oaks are “old fashioned” not “steel cut” oats.

Start mixing all of your ingredients in no particular order until everything is combined into sticky yumminess. You can actually eat this mixture raw if you prefer. You can even store this in a mason gar or plastic container.

Next get a cookie sheet or baking sheet, drizzle some olive oil on the bottom and pour in the mixture. The olive oil is just to make sure that the sticky goodness doesn’t stick after it’s baked. You don’t need to use a piece of parchment paper, olive oil does just fine.

When the oven is fully preheated put the cookie sheet in and bake for 20 minutes. You’ll start to smell it baking and it smells delicious. After it’s done baking it comes out the perfect consistency for either a granola bar or for cereal. If you want your bars to be really hard, add more peanut butter. Also, you can also add fruit to make it even healthier. I like adding raspberries, blueberries or raisins.

Once you try this recipe you’ll keep trying it again and again. This recipe is so versatile and can be done with some many different ingredients to keep it interesting.