Did you know that you can build up to 8 kg of muscle in 3 steps?
For a long time it was assumed that you can only succeed with a lot of diligence and discipline. But this is not true! We show you how you can quickly and easily get more muscles.
Step 1: Build your training
1. create training plan
2. Perform training
3. Control and adjust success
Step 2: Increase the intensity
If you are already on a regular exercise program, you can increase the intensity of your exercises to achieve further muscle gains. This can be done either by:
1. shorter rest periods between sets
2. higher weights
3. more repetitions
4. combinations of points 1. - 3.
However, be careful not to increase too much at once to avoid injury. Instead, go slowly and steadily and watch your body for signs of overload. Once you get used to the new loads, you can continue to increase the intensity.
Step 3: Change your diet
You have now learned the basics of effective strength training and the most important theoretical knowledge about building muscles. Now it's time to put this into practice and feed your body in such a way that it can maintain and further develop the newly built muscles. This is done in the following three steps:
1. increase your calorie intake
2. increase your protein intake
3. increase your intake of B vitamins, iron, and other essential nutrients
1. Increase your calorie intake.
Muscle needs energy to grow. So if you want to build more muscle mass, you need to eat more calories than you consume each day. The exact amount depends on a number of factors, such as your body weight, physical activity and training.
However, a general guideline is that you should consume about 2 to 3 grams of carbohydrates and 0.8 to 1 gram of protein per kilogram of body weight per day. Add to this some vitamins and minerals, which we will discuss in the next step.
2. Increase your protein intake.
Protein is the building block of muscle. The more protein you consume, the faster your body can build new muscle. The recommended daily allowance is about 0.8 grams per kilogram of body weight. If you train regularly and do a lot of sports, you can increase this amount slightly. However, be careful not to consume more than 1 gram of protein per kilogram of body weight - otherwise you risk losing muscle rather than gaining muscle!
Increase your intake of B vitamins, iron and other important nutrients.
B vitamins are essential for the energy metabolism in our body and thus contribute to the building of new muscles. Iron is also important for building new muscle as it is responsible for the formation of red blood cells that carry oxygen. Other important nutrients for muscle building are zinc and spirulina. You can take these nutrients either through food or in the form of supplements. However, be sure to buy only high-quality products that are tailored to your body - cheap supplements often do not contain effective amounts of these nutrients!
Omega-3More info about Omega-3
The essential omega-3 fatty acids EPA and
DHA contribute to the maintenance of normal blood pressure, normal blood triglyceride levels and normal heart function. Omega-3 sources are for example krill or flaxseed.
Vitamin D3More info on vitamin D3
Vitamin D contributes to normal immune system function and is very important for human health. It also contributes to the maintenance of normal bones & teeth and muscle function. In the less sunny months, the sun's rays are often not enough to cover the vitamin D requirement.
ZincMore info on Zinc
Zinc is an essential trace element for the body and contributes, among other things, to a normal function of the immune system. In addition, it can support a normal acid-bath metabolism. It also contributes to normal protein synthesis and normal carbohydrate and fat metabolism.
Magnesiummore info on Magnesium
Magnesium helps to reduce tiredness and fatigue. In addition, magnesium contributes to normal energy metabolism and normal function of your nervous system.
Spirulinamore info on Spirulina
Spirulina is also known as blue-green algae or Arthrospira Platensis and is rich in natural protein and iron. Spirulina is considered the food with the most nutrients and is therefore known as a superfood.
L-CarnitineMore info on L-Carnitine
L-Carnitine is an extremely popular ingredient among athletes.
Vitamin B12Vitamin B12
Vitamin B12 contributes to normal energy and homocysteine metabolism. In addition, vitamin B12 contributes to normal formation of red blood cells and has a function in cell division
Vitamin B6Vitamin B6
Vitamin B6 contributes to normal energy and homocysteine metabolism.
Vitamin B6 also contributes to normal protein and glycogen metabolism and regulation of hormone activity.
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