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| Muscle Men |
Are you looking to grow muscle mass, and burn calories more efficiently?
It doesn't happen overnight (as any body-builder can tell you) but
you'll be well on your way to adding muscle mass to your frame as you
follow these steps consistently.
- Increase your caloric intake.
If you are currently consuming 2,000 calories a day, boost that to
about 2,500 calories. But make sure that you're eating clean, and are
not eating too much.
- Get enough protein to support muscle growth.
Aim for at least 1 to 2 grams of protein for every pound of body
weight. For example, if you weigh 180 pounds, take in at least 180 to
360 grams—or about 6 to 12 ounces—of protein every day.
-
Drink Enough Water. The
body needs a sufficient amount of water to build muscle at an optimal
rate. Here's a great little formula to help make sure you are getting
enough: Body weight in pounds X 0.6 = Water Intake in ounces
- Eat regularly. Rather
than having two or three large meals during the day—something we've
grown up with—change your eating habits so that you are eating five or
six smaller meals during the day.To help keep your protein intake high, one or two of those meals can
be a protein shake.
- Eat fat. That's
right—not only does it make food taste good, fat is good for you, as
long as you are eating the right kinds and amounts of fat! Saturated
fats—the fat you'll find in a stick of butter, a bag of chips, or bacon
(sad face allowed here)—should be limited to about 20 grams or less.
That's the bad news. The good news is that unsaturated fats are actually
beneficial, even necessary. Fat is necessary for the proper
distribution of vitamins A, D, E, and K, helps promote better eyesight,
and healthy skin. Depending on your total caloric intake, 50 to 70 grams
of monounsaturated or polyunsaturated fat is beneficial for your
training, and your overall general health.
ssst this is secret routines of the anti-aging experts
