Ways to gain Muscle

Wake up guys, time to do some exercise and build muscles. Here are some of the ways to gain muscles.

• Time to energize: In order to gain muscle, it is time for men to start reading food labels and get the idea of how many calories are you eating. Then add 500 to the number and start eating that much calories every day with an aim to take in one gram of protein per pound of body weight each day.
• Do less cardio-exercises: For health reasons, men should do up to two days of light jogging on the treadmill, but keep it to around 30 minutes per session. In order to lose fat while sparing muscle, you’d do even better to perform sprint interval and do this for 30 minutes, three times a week.
• Do 20 sets per muscle group: It is necessary that your reps should be between six and 12 er set for the most muscle growth, and your workouts should never last much longer than 45 minutes and for fitness sake it should last between 40 and 70 seconds.
• Use full body workout: In order to get better fitness and health results, you can do workout by training the whole body in a single work out or simply concentrate on the upper part in one session and lower part in other time for muscle development. Men should concentrate on lifts that involve lots of muscles at once, such as squats, dead lifts, presses, rows, and pull-ups etc.
• Stretching works: Any kind of stretching works, men can get into a stretched position and hold it, or move fluidly in and out of position, using a foam roller and getting massages will help keep you flexible and improve your fitness regime.
• Take regular diet: For muscle enhancement, you should be wolfing down five to six small meals a day. As long as good-quality full of proteins and carbohydrates coming in your diet, your muscle building would improve.
• Changing of routine: Men should change every four to six weeks, their regular routine and must keep a journal of your workouts to record your muscle progress.
• Develop muscle in body: The more muscles, men involve—either in one exercise or one training session—the greater the hormone release they will get from their training, and that stimulates muscle growth all day long.
• Drink shakes: It is necessary that you surround yourself with nutrition, starting with a high protein- and-carbohydrate meal about an hour beforehand. Mix up a protein shake that has a ratio of about two grams of carbs for every one gram of protein, and sip that throughout your workout and fitness regime.
• Good sleep: The ideal amount of sleep is seven to eight hours per night. You can let loose a night or two each week, but when you do, try to make up for it and we promise you that you will develop good muscles.

GOOD LUCK!