"Tear out" your abdominal muscles!

The winter came quietly, and the mice in the gym began to try their best to increase their muscle mass. As the temperature drops, more calories are taken, and the moment to lift a bigger weight of iron is coming. Everyone will never deliberately control body fat, but concentrate on getting more space.

However, increasing muscle mass will lead to fat growth. One of the mistakes many people make is that the growth rate of fat is too fast, so you need to do your homework to get your muscles properly. Let's take a look at which Aspects can improve our muscle gain.

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1. Diversification of diet

If you are eager to make progress, you need to increase the intake of high quality protein, carbohydrates and fats to increase calorie intake. Your diet should be based on steak, muscle, egg, salmon, whey protein powder, casein, rice, oatmeal, potatoes, whole grains, fruit, nuts, olive oil and avocado.

2. Increase the frequency of eating

When it comes to muscle gain, we believe that eating 6-7 times a day is much more efficient than eating 3-4 times a day. Eating once every 3 hours can prevent bloating and excessive stretching, and also promote the absorption of nutrients.

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3. Carbohydrates are essential

Carbohydrates are important for maximizing muscle growth. They reduce the body's ability to use amino acids to supply energy, allow more protein to be used for muscle repair and synthesis, keep cortisol hormones at a lower level, and activate insulin secretion.

You can try to take twice the amount of carbohydrates at breakfast and take a meal after training, which can greatly promote the muscle growth effect without excessive fat accumulation.

4. Drink more protein

We strongly recommend that you divide your daily protein intake into 6-7 intakes. Do your best to make your protein source different for each meal, which will provide a more balanced amino acid type.

Whey protein is very fast, so it's a good partner for your training, and casein is very slow to absorb, whether it's before bedtime or during periods of time when you can't replenish your protein.

5. Ingestion of essential fat

We have repeatedly emphasized the importance of essential fatty acids, which can promote our health and help you develop new muscle tissue. The theory that fat can make people fat can hardly stand up. They use healthy fat to fill calorie vacancies, while at the same time reducing some carbohydrate intake. In fact, carbohydrates are the culprit that causes most people to gain weight.

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6. Orthodontic supplement

Only when your training and basic diet are in place will the effects of the tonic appear. We recommend that you choose whey protein powder, fish oil, branched chain amino acids (BCAA), glutamine, creatine, if you are very demanding, you can also choose to take some nitrogen pumps.

7. Guarantee sleep

Muscles don't grow in the gym, but when you rest, especially when you sleep. We can guarantee that no matter how hard you train, how good you eat, if you can't guarantee 7-8 hours of high quality sleep every night, your muscle growth will not have much improvement.

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8. Do not abandon aerobic

The goal of winter is to increase weight and increase muscle circumference and strength. However, this does not mean that aerobics can not be done at all. We do not advocate long-term aerobic exercise. We only need to have a constant heart rate aerobics of 15-20 minutes after training to maintain healthy heart and lung function. At the same time, burn a certain amount of fat. Proper aerobics is definitely helpful for muscle building.

9. Choose the right action

We believe that every movement has its value. There is no doubt that the multi-joint free weight movement is at the forefront in stimulating muscle growth and increasing strength. In the winter muscle-building period, most of the energy is placed in the squat, leg lift, deadlift, bowing, pushing, pull-ups, parallel bars, bench presses, upright rowing and upper reclining.

In addition to the above points, we also want to give you a recommendation for muscle growth, to ensure that you do not train more than 90 minutes each time; each part of each cycle must be trained at least once, to ensure strength; every repetition To control the centrifugation; in the last group of the formal group try to exhaust or break through.

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There is not much nonsense. To do this, I believe that it is no longer difficult for everyone to gain muscle!

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