Did you know that you can build up to 8 kg of muscle in 3 steps?
For a long time it was believed that you could only be successful with a lot of hard work and discipline. But that's not true! We'll show you how you can get more muscle quickly and easily.
Step 1: Build your training
1. Create a training plan
2. Conduct training
3. Monitor and adapt success
Step 2: Increase the intensity
If you are already following 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 can be achieved.
4. Combinations of points 1 - 3.
However, be careful not to increase the intensity too much at once to avoid injury. Instead, go slowly and steadily and monitor your body for signs of overload. Once you are used to the new loads, you can increase the intensity further.
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Step 3: Change your diet
So you have now learned the basics of effective strength training and the most important theoretical knowledge about building muscle. Now it's time to put it 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 important nutrients
1. Increase your calorie intake.
Muscles need energy to grow, so if you want to build muscle mass, you need to consume more calories than you burn each day. The exact amount depends on several 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. In addition, you should also take in some vitamins and minerals, which we will discuss in the next step.
2. Increase your protein intake.
Protein is the building block of muscles. The more protein you consume, the faster your body can build new muscles. The recommended daily dose is around 0.8 grams per kilogram of body weight. If you train regularly and do a lot of sport, you can increase this amount a little. However, make sure not to consume more than 1 gram of protein per kilogram of body weight - otherwise you risk losing muscle rather than building it!
3. Increase your intake of B vitamins, iron and other important nutrients.
B vitamins are essential for energy metabolism in our body and thus help to build new muscle. Iron is also important for building new muscle as it is responsible for the formation of red blood cells that transport oxygen. Other important nutrients for building muscle are zinc and spirulina. You can get these nutrients either through food or in the form of supplements. However, make sure you only buy high-quality products that are tailored to your body - cheap supplements often do not contain effective amounts of these nutrients!
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These vital substances will help you:
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Omega-3
More information about Omega-3The essential omega-3 fatty acids EPA and
DHA contributes to the maintenance of normal blood pressure, normal blood triglyceride levels and normal heart function. Omega-3 sources include krill and linseed. -
vitamin D3
More information about Vitamin D3Vitamin D contributes to the normal function of the immune system and is very important for human health. It also helps maintain normal bones and teeth as well as muscle function. In the months with less sun, the amount of sunlight is often not enough to cover the vitamin D requirement.
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zinc
More information about zincZinc is an essential trace element for the body and contributes, among other things, to the normal functioning of the immune system. It can also support normal acid-base metabolism. It also contributes to normal protein synthesis and normal carbohydrate and fat metabolism.
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magnesium
More information about magnesiumMagnesium contributes to the reduction of tiredness and fatigue. Magnesium also contributes to normal energy metabolism and the normal functioning of your nervous system.
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Spirulina
More information about SpirulinaSpirulina 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.
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L-carnitine
More information about L-carnitineL-carnitine is an extremely popular ingredient among athletes.
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vitamin B12
vitamin B12Vitamin B12 contributes to normal energy and homocysteine metabolism. Vitamin B12 also contributes to normal red blood cell formation and has a function in cell division
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vitamin B6
Vitam in B6Vitamin B6 contributes to normal energy and homocysteine metabolism.
Vitamin B6 also contributes to normal protein and glycogen metabolism and to the regulation of hormonal activity.
Do you know what you need?
We produce your mix according to your wishes. Just for you and made in Switzerland!
