How to build muscle at home. The desire to correct the figure and develop the muscles equally arises among men and women. The limitation of financial opportunities, the lack of information savvy and willpower are the main obstacles to the goal. Armed with knowledge, it is not difficult to start with the basics.
The set of muscle mass at home is based on three components: regular training; balanced nutrition; high-grade mode of rest.
To build muscle at home, it is not necessary to weaken the body by losing weight and buy a subscription to the gym. You can perform a certain set of exercises in a home environment. All that is required for this is a re-equipment of space. Among the recommended equipment – a professional barbell, weight or dumbbells.
The first condition of muscular set: physical load.
Our body is a balanced and adaptable to the external environment system, which always strives to spend minimum of energy and resources on its existence. If you lie all day on the couch or sit, “sticking” into a computer, a TV or something else, then the body will allocate just as much energy as you need for this action.
The body does not like stress – having experienced it once, it seeks to do so that the second time this does not happen. The muscles heavily strained, which led to the micro-rupture of some muscle fibers and, as a result, to stress. The body reacts to this by restoring the destroyed fibers, but with a margin. That next time at the same load of stress not to test. And the reserve is an increase in the size of the muscles due to the hypertrophy of cells (increase in volume, fill with additional nutrients that give energy) and their hyperplasia (new cells are formed).
Thus, for a set of muscle mass, you need a physical load, so that the body, adapting to it, increases the size and mass of your muscles.
Before starting any training, remember one simple rule – you need to eat right and well. This statement is true for people of any composition – both frail and complete. It is necessary to have a full, accurate and balanced diet, and at least 4 times or 6 times a day. There must be a specific timetable for eating. During intense training, hunger is a direct enemy to every athlete. Therefore, you can not starve in any case. We must carefully and carefully monitor our condition and at the first hint of hunger immediately quench it. Here, too, you must adhere to certain rules, because eating something is not right. It is necessary to consume more caloric food, so that there is a positive energy balance.
All consumed products should contain only useful substances, for example, vitamins, trace elements, minerals, and also antioxidants.
For the exact amount of calories you can calculate the necessary daily intake of calories, but you need to know your metabolic rate, that is, metabolism. For the muscles to grow it is necessary to consume a lot more calories than to expend.
Doing exercises, you should remember that the body needs protein, which is the best building material for muscles. After training, it is advisable to drink a protein shake.
What is it worth to refuse?
First of all, you need to delete from your menu products containing “harmful” for the body’s calories:
Confectionery with a lot of refined sugar
Fried food, cooked in oil with the formation of carcinogens;
Canned foods should be consumed only in extreme cases, when it is impossible to cook or store fresh food for a long time.
Progress in sports is incompatible with smoking and hobby for alcohol. Even a person who does not engage in sports should abandon these bad habits forever. And those who follow the health of athletes, they are directly contraindicated.
Also you will have to permanently remove from your life night discos and midnight seats in front of the TV. After exercise, the athlete’s body goes into a recovery phase. For a full recovery and progress in the sport, we need not only the proper nutrition, but also a sufficient amount of rest and, first of all, in a night dream. It is at night when we sleep that the main muscle building processes occur: the growth hormone is released, the repair and construction of new muscle fibers is in full swing.
In the period of radical training, hunger is the main enemy of an athlete. A balanced healthy diet for muscle mass gain is a fair statement regarding athletes of different weight class, adolescents or novice lovers of any body kit. Methodical regular training will be a waste of time in the shortage of calories.
The optimal level of vitamins and trace elements will allow you to build muscle:
Protein is needed to increase dry, muscular tissue, strength endurance of the body. It is found in meat, poultry, fish, dairy products.
Carbohydrates provoke the assimilation of protein foods, saturating the cells of the body with energy. A class of simple carbohydrates refers to a fast-assimilated group of foods, including sugar and fruits. The complex is split slowly. Therefore, the share of vegetables, grains, nuts should be increased to 65% in the diet.
Fats will help restore the correct hormonal background. Acceptable is the intake of fatty acids in the proportion of 65% of the animal and 35% of plant origin.
Nutrition for a set of muscle mass for girls
The predominant part of women is solidary in its desire to lose weight, sweat up the buttocks, stomach, legs. To the listed list, the goal of forming a muscular body is often added. Nutrition when recruiting muscle mass for a girl is one of the main components of physical self-improvement.
Observance of the correct diet regime is accompanied by the basic rules:
The use of calories. Resources for muscle growth accumulate due to the addition of 100-150 calories more than spent a day.
Correct ratio bzhu. The increase in muscles will require calculating the proportionate observance of trace elements to the body weight. For 1 kg of total weight – 1.5-2.5 g protein, 3-4 grams of carbohydrates, 0.4-0.8 grams of healthy fats. If increased consumption of carbohydrates provokes the appearance of fatty folds, it is necessary to increase the daily norm of protein from 2.5-3.5 g per 1 kg of body weight.
Saturation of the body with minerals and fiber, responsible for the assimilation of protein, increasing the vital activity of the body.
Frequent reception of food. It is important to eat small portions to improve metabolism.
Abundant drink in an amount of 2.5-3.5 liters per day. The predominance of protein in the diet requires a healthy functioning of the kidneys. The consumption of green tea significantly speeds up the metabolic processes.
Power before exercise.
Heavy training is a double-edged sword. On the one hand, it gives an incentive to the growth of muscle mass, on the other – it destroys it. In the course of training, the stress hormone cortisol is released in the body of the athlete, literally exploding the membrane of the muscle cells, in order to extract the amino acids BCAA and glutamine from them. All this is later used by the body as a source of biological fuel. To inhibit this dangerous process, the body needs replenishment in the form of a special pre-training diet.
Conclusion: 40 minutes before the training, take 40 g of whey protein and eat something sweet. This will help delay the inclusion of the body’s emergency mechanism of “burning” muscles. The level of the hormone cortisol in this case will be minimal.
Power after exercise.
After a heavy “vpahivaniya” in the hall depot glycogen is depleted almost to zero. During this period (35-40 minutes), the sensitivity of the cellular receptors to glucose and the rate of their accumulation sharply increases. It is called carbohydrate-protein window – the most successful period for the reception of rapidly digestible carbohydrates, along with protein.
Conclusion: within 35-40 minutes after classes in the hall, take 70-90 gr. fast carbohydrates and 30-40 gr. whey protein. Dishes can be such: a bun with honey, sweet corn flakes with milk, rice with dried apricots and raisins.
Training at home for muscle mass The training program for building muscle mass at home does not allow neglecting the basic principles: The duration of one training is not more than 1 hour. Observance of a break between the approaches 1-4 min. Rest between workouts 72 hours. Orientation to basic multi-unit exercises. Range of construction of one exercise up to 12 complexes, no more than 3 sets. Train with a gradual increase in the load.
Training at home for muscle mass.
The training program for building muscle mass at home does not allow neglect of the basic principles: The duration of one training is not more than 1 hour. Observance of a break between the approaches 1-4 min. Rest between workouts 72 hours. Orientation to basic multi-unit exercises. Range of construction of one exercise up to 12 complexes, no more than 3 sets. Train with a gradual increase in the load.