(1) Maximize muscle building:- Your body collection more protein in a process called protein synthesis the larger your muscle growth. But your body is regularly draining its protein collection for other uses, like for insulin, making hormones.
The result is less protein available for muscle building. Build and store new proteins faster than your body breaks down old proteins.
(2) In addition to adequate protein, you need more calories. There is some formula to calculate the number you need to take in daily to gain 1 pound a week.
(a) Your weights in pounds.
(b) Multiply A by 12 to get your basic calorie needs.
(c) Aerobic training- Multiply the number of minutes you lift weights
per week that you run, cycle and play sports by 8.
(d) Strength training- Multiply the number of minutes you lift weights
per week by 5.
(3) Have a stiff drink, a study at the University of Texas found that lifter who drank a shake containing amino acid and carbohydrates before working out boost their protein synthesis more than lifters who drank the same shake after exercising. For your shake contained 6 grams of essential amino acids the muscle building blocks of protein and 35 grams of carbohydrate. For your shake, you will need about 10 to 25 grams of protein-usually about one scope of a whey protein powder.
(4) After your workout, you have to down the carbs. Research has shown that you will rebuild muscle faster on your rest days if you feel tour body carbohydrates. Workout Meals with curbs increase your insulin levels.
(5) Lift every other day, do a full body workout followed by a day of rest. Studies have shown that a challenging weight exercise increases protein synthesis for up to 48 hours immediately after your exercise session.
(6) Exercise for your biggest muscle. If you are a beginner, just about any exercise will be intense enough to increase protein synthesis. But you have been lifting for a while, you will build the most muscle quickest if you focus on the large muscle group, like the chest, back, and legs. Add deadlift, pull-ups, squats, bench press and military presses to your workout. Do two or three sets of eight to 12 repetition, with about 60 seconds rest between sets.
(7) Eat Meat, shoot for about 1 gram of protein per pound of body weight, which is roughly the maximum amount your body can use on a day. You can get protein from a 1 cup of cottage cheese, a roast beef sandwich, ounce chicken breast, two eggs, a glass of milk and 2 ounces of peanuts.