Trying to build muscle by overeating without a proper diet plan and proper exercise is not the answer, as it could have unwanted consequences, such as the creation of abdominal fat and health problems such as cholesterol build-up, diabetes, and other related diseases. This is especially true with people who live a fast-paced lifestyle and have to eat on the go with limited time to carry out a regular exercise routine.
Taking a holistic approach ensures more sustainable muscle gain, healthy body weight, and good health. Crucial parts of a weight gain program that cannot be overlooked include:
i.) A diet rich in protein that provides all the amino acids necessary for gaining muscle mass. Lean red meat is beneficial for gaining muscle quickly, but since cholesterol is a problem for most of us, it is good that the diet also includes white meats such as chicken, turkey and fish. Nuts like almonds, walnuts and walnuts are also beneficial as they provide protein and healthy fatty acids like omega-3, which is a necessary part of a diet to build muscle. Whey protein is at the top of the list of supplements to consider in this regard.
ii.) A high calorie diet that involves the intake of low glycemic carbohydrates such as brown rice, sweet potatoes and whole wheat bread will be helpful in achieving weight gain. This will ensure that the body does not draw on the energy use of muscle tissues, thus negating our efforts to gain muscle, especially during exercise.
iii.) Creatine is a supplement that helps the rapid growth of muscle mass. This supplement is often combined with some essential amino acids and sustamine. Creatine improves maximal strength, muscular endurance, and anaerobic power required for high-endurance exercises, while sustamine prevents dehydration of cells and ensures muscle replenishment and muscle recovery during and after exercise. By the way, skeletal muscles contain 95% of all creatine in the body, while the heart, brain, and testicles contain the remaining 5%.
iv.) High intensity physical training is the third component of the muscle gain program. It is well established that weight gain occurs when the intake of nutritious foods is accompanied by adequate physical exercises that would stimulate protein synthesis. Experts in the field generally agree that the exercise program should be performed at least 3 times per week and each session should be performed to the point where the muscles are completely fatigued.
v) Sufficient sleep of at least 8 hours a day is an important component of the rapid weight gain program, as sleep allows the body to more effectively release the human growth hormone (HGH) necessary for weight gain. weight. If possible, a short afternoon nap could be included in the daily routine. The release of HGH in the body that enables muscle growth can be seen as the restorative and restorative function of sleep.
It is true that due to genetic factors, there is a tendency for some people to be fat while others are thin. This will be the case if they continue with their lives without a structured approach to achieving the ideal body weight through the intake of adequate food and supplements, sufficient sleep, and a proper exercise routine. In my opinion, with the right nutritional plan with the necessary supplements, a proper exercise routine, and enough sleep, any lean person can gain weight, become more muscular, and look good.
