Lift heavier weights

Lifting weights you are comfortable will not give your muscle any reason to grow. One should progressively add more poundage to strain the muscle and thus force it to grow. Ignoring this fact directly leads to increase in body fat instead of muscle build up.

Stop the aerobics.

Aerobics burns up fat and thus people confuse that for muscle building. On the contrary aerobics tends to burn up the valuable glycogen meant for muscle growth. Weight training serves both fat burning and muscle building.

Minimize the cardio

Just like aerobics, too much cardio eats up muscle. The same applies to cardio on an empty stomach. One should avoid cardio after weightlifting. If one must perform cardio, a 45 minute rest and a few snacks to stock up on calories is advised. Cardio for bodybuilders may be done once or twice a week.

Eat more food

The body requires more than usual portions of food to cater for the growing mass. Little food intake harbors potential muscle growth because the body is short of energy. Most anabolism takes place at night while asleep. Eating in the middle of the night increases the number of calories which largely influence anabolism.

Eating and time.

Carbohydrates around workout time supplies the energy needed by the body to build muscle. Carbohydrates during workouts also minimize fat gain, since this when the needs fats the most. Chances of gaining fat are cancelled out.

Excess protein is not encouraged . This is because after the necessary amount of protein for muscle has been consumed, the rest is converted to fat. One should aim for 1gm of protein per pound of bodyweight.

Controlled fat intake is encouraged. Clean foods have are known to make the stomach uncomfortable. This is rectified by consuming clean foods that are dense in calories. Fat from fish especially Salmon contains Omega-3 fatty acids which encourage glycogen storage and preserve the Glutamine stores.

Rest and sleep

Work out exercises tear down muscle and makes it weaker. Rest enables the body to grow and restore worn out tissue. Lack of rest cancels out all mass build up because torn muscle is not being repaired. A few days off increases anabolism, allow hormones such as testosterone and cortisol to build to normal levels.

Sleep is the best form of rest and it is directly linked to optimal hormonal regulation.

Supplements and bodybuilding

a. Branched chain amino acids

They come in as fuel source when the glycogen reserves are low. Employing this supplement to your nutritional program will cause an increase in the nitrogen balance. Also has the benefit of preventing the catabolic state from setting in.

b. Glutamine

It is also better known as the immunity amino.

Dieting or training may have stressing effects on a bodybuilder and this is where the immune system kicks. This is defined as lack of glutamine in the bloodstream. Low levels of glutamine results in harboring muscle growth. Glutamine supplements thus encourage muscle growth.

c. Creatine

Creatine creates added power and facilitates the production of more adenosine Triphosphate (ATP).

ATP is the body’s chemical fuel source for training and growth

This supplement thus allows bodybuilders to increase the creatine levels in the muscle without the unwanted fat that may build up from obtaining all creatine from food.

Based on one’s needs there different supplements available to cater for various nutritional deficiencies.

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