5 Ways to Increase Muscle
5 ways to increase muscle
For varied reasons, some of you have lost weight and need to gain weight. Being underweight is just as unhealthy as being overweight. And just as there are measures to take to lose weight, there are measures to take to gain weight.
Here are five healthy gain rules:
1. Eat every four hours
it is important to eat every 4 hours in order to refuel. When you skip a meal, you deprive your body of the fuel it needs to function effectively. The best way to prevent your body losing any important tissue is to eat regular meals.
2. Eat Several Foods in the Same Sitting
Eat a varied diet filled with healthy foods. Always aim for at least three food groups in one sitting. For a snack, rather than just a banana or handful of nuts, top a few slices of whole grain toast with almond butter and banana slices. A wider choice of foods, provides your body with a broader spectrum of nutrients to work with throughout the day.
3. Eat Healthy, but Dense Foods
Choose nutrient-rich foods that pack a lot of carbohydrates, protein or fat into a small serving. This is the best way to rack up extra nutrition without having to eat huge quantities of food or resort to junk food.
4. Drink Your Food
Liquids aren't as filling as solid food. You can therefore add nutrition without feeling stuffed or bloated. Good choices include smoothies. Smoothies are ideal over milkshakes because you can bolster them with all kinds of good things, such as wheat germ, nut butter, carrot or apple juice, and protein powder.
5. Eat Right Before Bed
A lot of your body’s healing, repairing and regeneration takes place while you sleep. It’s like rush hour for building muscle and lean tissue, so eating a healthy snack right before bed ensures you get a fresh supply of nutrients that are available to “go to work”. Some great options include organic cheese slices on apple, carrot sticks with peanut butter dip, plain yoghurt with a sprinkle of pure maple syrup with blueberries.
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