It’s the one thing that makes girls swoon the world over – well-defined biceps and pectorals. Wouldn’t it be great to be able to flaunt bulging biceps like those of Salman and Hrithik? How about bagging prizes like Mr Universe? Or maybe having girls vying for your attention? In your dreams, did you say? It doesn’t have to be.
Here are a few secrets:
Eat more protein: Proteins are the building blocks for muscles. Therefore an intake of proteins in sufficient quantities is essential to ensure there’s enough to increase muscle mass and for the body’s essential activities. So make sure you eat plenty of protein-rich foods like eggs, milk, and meat. Remember the best form of protein is obtained from animal products as they contain essential amino acids. On the other hand, plant proteins do not contain all the essential proteins. Alternatively, you can drink protein shakes or take supplements to meet your daily protein requirement.
Train heavy with weights:
Weight training or resistance training works by exerting pressure on your muscles. Weight training exercises are of two types: compound exercises and isolation exercises. Compound exercises work by using multiple muscles in the body. The most effective compound exercises are bench press, squats, lunges, and shoulder press. On the other hand, isolation exercises work on the specific muscle. Concentrate more on compound exercises. (Source: American Fitness Magazine, Aerobics and Fitness Association of America).
Take sufficient rest: Contrary to popular belief, muscles grow not in the gym but when you are resting. Ensure you get sufficient rest and get at least 8 hours of sleep
(Source: Flex magazine).
Eat smaller meals throughout the day:
Instead of eating 3 heavy meals in a day, eat 7-8 smaller meals throughout the day. This will prevent you from overeating. Overeating causes you to put on layers of fat, which can mask your muscles. Besides, frequent meals will keep your blood sugar levels in control and provide your muscles with adequate amounts of protein
(Source: Muscle and Strength).
Have you succeeded in building up big muscles? How did you do it? What are some favorite exercises that have helped you develop those muscles? Did you try ‘nocturnal protein shake routines’? Share your story here. leave ur story in the comment...