- 1 The Female Ultimate Guide to Muscle Growth
- 2 Proper diet
- 3 Know your body type
- 4 Proper Training is the key to muscle growth
- 5 Benefits of Proper training
- 6 Things to consider when working out
- 7 Proper training and exercise for female
- 8 Supplements
- 9 Conclusion:
- 10 Male Muscle Growth How Physique Athletes Achieve Them?
- 11 Firstly, let us define muscle growth.
- 12 How does muscle grow?
- 13 Exercises
- 14 Hormonal Status
- 15 Diet Plan
- 16 Supplementation
- 17 Sleep/Rest
- 18 CONCLUSION:
The Female Ultimate Guide to Muscle Growth
“I don’t want to get bulky.”
That’s the common concern of women when it comes to weight or strength training.
Here’s a good news, the amount of testosterone on women is incredibly lower than in men, so remove that “I don’t want to get big or bulky” on your mind now, and I’m here to tell you why.
Workouts for women tend to target specific areas like abs, legs, and butt.
The responsible for increasing muscle mass is testosterone level, Men have twice the testosterone level than in women.
The normal level of testosterone for women is 15-70 ng/dL while 270 to 1070 ng/dL for Men.
Women low testosterone levels means they have low hormonal support for gaining muscle.
So there’s no chance you’ll be getting Arnold Schwarzenegger’s body while wearing a ponytail.
Maybe you’re wondering “Some women who weight lift have a big and bulky body like men.”
The reason why is they injects exogenous testosterone or steroids in their body which increases their muscle mass in their parts of the body such as chest and the face.
So you will not get bulky as long as you don’t use any exogenous testosterone or steroids.
According to studies, men and women don’t need to train differently, mainly because if you’re a woman and want to gain muscle mass or simply get in shape, you still have to lift heavy weights.
If you want to avoid over-bulking or you just want to know the proper training, diet, and exercise for building up better and stronger muscles, then this article is for you.
First of all, Proper diet is very important for male as well as female muscle growth, let’s talk about the proper diet for women to help you to lose fats, gain lean muscle and achieve those goddess-like curves!
- Hydration is important
It is advisable to drink at least eight glasses of water every day for proper hydration.
Drinking plenty of water can cause trigger the certain part of your brain and makes you satiated or “full” without taking calories.
This also helps in removing toxins out of your body.
- Control Calorie and Protein Intake
One of the biggest mistakes women make is eating too little or too many calories.
Consuming too many calories is the main reason for the development of those embarrassing belly fats.
So if you want to gain lean muscle and not fats, then you should consider setting a target calorie intake and controlling the food you eat every day.
Protein, on the other hand, is responsible for developing new muscle fibers, so eating the right amount of protein is a good practice too.
Here are the important steps on how to maintain a good calorie intake:
1/ Maintain and balance caloric surplus
The ideal caloric surplus for women is 125 calories per day.
Let me give you an example, if you’re a female and your calories maintenance level is 2000 calories daily, in order to boost your muscle growth, you need to level up your calorie intake by 2125.
It is important to remember that always add 125 calories each day no matter what your maintenance level is.
2/ Don’t Overeat
Maybe you think if you eat a lot every day, you’ll gain weight and build muscle, but to tell you, it is not a good idea.
So better plan your meals each day with healthy and nutritious foods.
Foods such as lean beef, white fishes, poultry fresh eggs and low-fat dairy products can help you to reaches your daily protein needs.
Protein is very important for male and female muscle development and boosting energy.
- Insulin control
Storage hormonal control also plays a significant role in female muscle growth.
Controlling the insulin hormones in your body can lead to low-fat gain and high fat loss.
So, add low GI carbs to your diet now. This will not only help you to grow lean muscles but it can also improve your mood by stabilizing your sugar levels.
- Choose healthy foods
If you want to lose fats, consider on choosing fresh foods rather than pre-packaged or processed foods.
Consuming these types of foods can affect your overall health.
Processed foods such as junk foods, Chinese foods, or any fast foods are packed with a high amount of sugars, sodium, saturated fats, and preservatives which can lead to severe impairments.
So eating healthy fruits and vegetables is your best first step in achieving a healthy muscle growth.
It is important to remember that women burn a greater amount of fat than men. It is recommended that women should have a low-carb diet in order to gain toned and lean muscle growth.
Know your body type
One way to achieve a proper muscle growth is knowing your body type. Men, as well as women, have different body types, let’s find out.
Tend to have longer limbs, narrow waist and slim. It can be difficult for them to gain weight but easier to lose weight because of their fast metabolism.
Well-developed and athletic, mesomorphs have faster metabolism but they can easily lose and gain weight.
Round body type with short limbs and larger bones. They can easily gain weight and difficult to lose weight.
Also, there are different female body shapes such as Hourglass, Pear, Apple, and ruler.
Certain exercise can help you tone your body whatever your shape is. (More on that later.)
Proper Training is the key to muscle growth
The main reason why some female needs to improve and boost their muscle growth is that it is the key to overall health and fitness.
Benefits of Proper training
Doing training like weight or strength training is a good idea, let me show you why.
1/ Proper training can keep your muscle mass
As we age, our muscle mass tends to lose or diminish and most likely contributes to the signs of aging such as wrinkles or skin sagging.
Lack of proper training and activities can increase the fat on your body.
If you’re trying to lose weight, proper training can also help you to boost your muscle growth and burns calories more efficiently.
So it’s better to start getting out of your comfort zone and start training.
2/ Proper training can lessen stress
Women tend to have very busy schedules, exercising and proper training can also help you to deal with stress.
Studies show that older adult’s cognitive and memory function has been improved by moderate intensity resistance-trainings.
So if you’re stressed, blow off some steam and hit the gym!
3/ Proper training is great for your bone health
One of the most common things women tend to experience as they age is hormonal changes that naturally lose their bone density which can lead to the development of osteoporosis.
Proper training can exercise your muscles as well as your bones to adopt any stress which can also contribute to maintaining its strength and prevents any risks of injuries and osteoporosis.
4/ Proper training is good for heart health
According to studies, proper training doesn’t only help you to achieve a healthy physique but also it can reduce the risk of any severe heart diseases like heart attack, hypertension, and stroke.
5/ Proper training can provide you a good night’s sleep
According to studies, morning resistance training can have a significant role in achieving a quality sleep.Proper sleep is important for muscle development.
6/ Proper training boost your self-esteem
Like in movies, proper training can definitely make you feel empowered and boosts your self-confidence.
Things to consider when working out
By putting stress on the muscle, especially during your gym workout routine helps your muscle to grow bigger and stronger.
1/ Do exercises that can utilize both muscles and joints
Doing this can help your muscle to get used to the stress and more likely to build and grow during the recovery phase.
Appropriate exercises such as walking lunges, cleans, jump squats, deadlifts, and burpees are great exercise with or without weights.
2/ Train with heavier weights
Try to level up your lifting skills by adding weight to your lift training every one or two weeks, this will help you to grow more muscle.
For example, if you’re comfortable doing back squat with a single bar, try to add 5 to 10 pounds on both each side.
3/ Consider Creatine supplements
Creatine is naturally produced in the liver from the amino acids, arginine, methionine, and glycine.
It allows your muscles to absorb and sustain more energy by replenishing the Adenosine Triphosphate (ATP) which causes your muscle to contract so you can move or lift heavier weight.
4/ Train efficiently and faster
To know whether you need to improve your routine is by trying to complete reps faster with proper form.
5/ Opt for Light cardio
Cardio exercises allow your muscles to receive more oxygen which is essential for blood circulation and muscle growth.
Focus on strength training than cardio, this might cause muscle fatigue or any injuries.
Proper training and exercise for female
Body weight training is the simplest way to get your body toned and achieve a goddess shape is using bodyweight exercises such as push-ups, pull-ups, and crunches.
To help you guide to get started on your strength training whether at home or gym, let’s take a look at the list of training that you should follow below.
Pull-ups: Push-ups can be done with the help of machines or just using your body weight.
It is the most common exercise suggested by physical fitness experts mainly because it targets important parts of the body such as back, forearms, and biceps.
Squats: Squats are perfect for overall leg development, compound exercises target upper leg, quadriceps, hamstrings, and glutes for perfectly sexy and toned legs.
Deadlifts: Deadlifts are great for overall body development, it targets all the muscles in our body such as back, traps, abs, and legs.
Dips: It works with the chest, triceps and chest muscles. Dips are great for upper body development.
Lunges: If you want to achieve are great shaped glutes and tight legs, doing lunges can definitely do the job.
Here are some examples of exercise perfectly designed for females:
1/ Side Plank
Side plank targets the abdominal muscles and Upperback.
Here’s how to do it:
Straight your knees while laying on your left side.
Balance your body by positioning your left elbow and forearm and raise your right hand make it sure that your body should for a “T”.
Forcefully contract your abs and raise your hips until your whole body forms a straight line.
Inhale. Maintain your position for 120 seconds or the recommended time.
2/ Single-Leg Deadlift
It’s helpful for toning up your glutes and entire core and also prevents back pain.
Here’s how to do it:
Stand on your left foot while holding dumbbells.
Make sure that your right leg is parallel to the floor by bending your knee and lifting your right foot.
Carefully and slowly bend your hips as lower as you can.
Inhale then pause. Push your body to the starting position. Repeat.
3/ Shoulder stand
To avoid the appearance of cellulite on your skin, doing shoulder stand can help you prevent that.
Here’s how to do it:
Lie on the floor on your back, slowly lift your legs and hips upward, make sure that your toes reach the floor behind you by lifting your legs over your head.
Put your both hands your back for support, form a straight line by extending your legs in the air.
Make sure your shoulders are relaxed and still.
Hold your position for about 120 seconds and slowly lower your body from the starting position.
If you want to achieve a perfectly rounded rear, Bridge exercise is great for you.
This will also prevent back pain.
Here’s how to do it:
Lie on the ground with face up. Start to bent your knees and make sure that your feet form a straight line on the floor.
Slowly raise your hips upward, pause, then position your body from the start. Repeat.
5/ Triceps Extensions
This exercise is great for toning up the triceps as well as the shoulders.
Here’s how to do it:
Stand in the lunges position while holding the dumbbell in both hands.
Make sure that your feet should be apart from each other and on the shoulder level.
Carefully grab the dumbbell using your both hands and live it over your head until your both arms form a straight line.
Make sure that the resistance is on both of your palms and your thumbs.
6/ Step Ups
Step ups exercise targets your glutes, hamstrings in the legs as well as in your quadriceps.
Here’s how to do it:
Find an elevated bench or stairs, place your left foot on the step and push your body upward until your left leg is straight.
Slowly lower your body back down from the starting position and until your foot reaches the floor. Repeat.
7/ Second Position Plies
The second position plies tones the inner thighs, calves, and glutes.
Here’s how to do it:
Stand and spread your feet wider than your shoulder width.
Slightly turn your toes and by bending your knees slowly lower down your body.
Make sure that your thighs are parallel to the floor. Bring your both arms overhead and shoulders down and back.
Inhale and pause, then slowly lower your body and position it from the starting position.
As mentioned earlier, there are different types of body shapes for women, if you’re not 100% happy with your body shape, I have a good news for you. You can definitely tone it up. Here’s how:
- Hourglass body shape
Hourglass shaped women tend to have almost-equal upper and lower proportion with a narrow waist.
Cardio and resistance exercises such as squats, shoulder presses, bicep curls, swimming, slow jogging, and biking are perfect for this body type.
- Pear body shape
Pear-shaped women have larger lower bodies and smaller upper bodies, just like the name implies.
So it is better to slim down your lower half and build up your upper body.
Aerobic and resistance exercise such as cycling, skipping, push-ups, shoulder presses, or by just simply walking is perfect for pear shape type.
- Apple body shape
Apple shaped women has larger lower bodies and smaller upper bodies.
It better to focus on aerobic and lower body exercise such as Uphill walking, stair climbing, leg squats, and running.
- Ruler body shape
Both of the upper and lower body of Ruler or banana-shaped women are almost symmetrical in proportion.
Weight gain especially at the buttocks and stomach can occur in this type of body, so it’s a good to practice cardio exercises such as Sit-ups, spinning, uphill walking or jogging, squats, steps, stretching, bench and shoulder presses to help lose weight and keep your body in symmetrical shape.
Adding Supplements with a balanced diet will result in better gains (No steroid).
As they do provide the body the nutrition needed in crucial times, easily unlike consuming food which would need to be digested and broken down by the body to absorb those needed nutrients.
Supplements include the following types: whey protein, creatine, multivitamin, fish oil, BCAA, Pre workout, and CLA.
Below are the examples of Supplement that you should to your diet and help you to grow more muscles.
Read more: PRE-WORKOUT WITH BCAA FOR EVERY BUDGET
Also known as Branched-Chain Amino Acids. As the name implies, This type of supplements like Whey protein that provides Amino acid in your muscles which plays a significant role in muscle growth.
The advantage of using BCAA compared to Whey protein is the body doesn’t need to digest protein and extract the amino acids via digestion as it is on a Amino Acid form already which the body can use instantly.
It also tricks the brain to prevent the sensations of fatigues and exhaustions. This is great for Athletes.
Pre workout supplement can be beneficial for both men and women during the training, mainly because it provides you more energy to lift heavier weights, strength and endurance.
It also increases fat metabolism and faster recovery support.
This include blends of electrolyte drinks, caffeine and creatine with other types of amino acids too.
CLA or Conjugated Linoleic Acid is great for weight loss, it reduces the body fat and maintain muscles tissues for obesity.
It also increase the metabolic rate and helps to the conversion and better absorption energy and nutrients in the body.
Whey protein’s main function is to ensure your body’s digestion to run smoothly and sending amino acids to the muscle tissues for a better muscle growth as well.
Consuming whole-food proteins like eggs chicken, steak, and fish is a good practice too.
If you are a body building in a budget, Whey should be the the top of your list to have in your supplemental diet.
Coupled with a great multi’s and you’re good to grow!
Multivitamins, as the name implies, contains essential vitamins and minerals that is significantly beneficial for your overall health.
Eating foods alone can give you a big gap in your RDA with vitamins and minerals and this is especially true with intense athletes which naturally would require more.
So get a good multi within your budget and never miss taking them.
As mentioned earlier, Creatine is an amino acid that naturally produced in the liver.
Creatine allows your muscles to adapt to the stress during training and providing more energy.
This will also increase your strength and endurance for lifting heavy weights.
The great thing about creatine is it does works! and till now no scientific evidence has shown that it’s linked to any long term side effects.
And creatine doesn’t need to be cycled as it’s just an amino acid, so you can use this year round.
Caffeine is commonly known as energy booster that can improve focus.
It also has been found to give your muscle tissue production a boost.
Caffeine can be consumed from green tea extract or coffee beans.
However, taking too much caffeine can lead to severe disorders like insomnia, diabetes, and heart impairments, so it’s better to control and utilize your consumption.
Fish oil is rich in omega-3 fatty acids, DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid) which is beneficial for overall health.
It has the ability to trigger genes that can stimulate the process of burning fats.
It’s smart to take fish oils as athletes being very active would need this essential oils to lessen the risk of arthritis and any joint related problems as they do help in lubricating the joints.
Important note: It is still very important to ask your doctor before deciding to use those supplement, because as the name implies, they are only for supplementing, factors such as good rest, proper diet and effective training are still important things to consider in order for you to achieve a great shape.
However if you have a sound diet, and considered supplementing on a budget, i would suggest the 4 key supplements you should prioritize, this are Whey Protein, Pre Workout, Multi Vitamins, Fish Oils and you are sure on the right track in a balanced muscle growth.
The key to female muscle growth is NOT spending hours and hours every day in the gym, or starve yourself over every calorie that you eat or need the best genetics.
All you need is the discipline during workout training and eating enough calories, with quality sources of proteins, carbs, and fat, a strong heart to focus on your workout and diet and improve yourself as well.
.“Train like a man, look like a lady.”
Male Muscle Growth How Physique Athletes Achieve Them?
Tired of your skinny body? Or maybe you want to lose weight?
Do you want those hiding muscles to pop out and feel good for once with your body?
Going to the gym surely helps you achieve that hunk body you want, but you can also self-improvise and do-it-yourself.
All you need is patience and a lot of discipline.
Firstly, let us define muscle growth.
Muscle growth or scientifically known as hypertrophy is the growth and development of density, mass, shape, and function of muscle cells.
This development is needed to meet the stress from exercise and functions of the muscle.
Inside the muscle cells are Myofibrils, “myo” from the Greek word my that means muscle, which are bundles of filaments composed of sarcomeres.
These sarcomeres are the basic unit of muscle contraction.
To put it simply, muscle cells are like a bunch of stick piled up for firewood.
How does muscle grow?
The common way to grow muscle is to do resistance training consistently.
This can cause muscle growth due to an increase in water intake, a number of connective tissue, and myofibrils.
Male muscle growth can be further achieved through various types of exercise, hormonal status, and nutritional intake.
Train hard, eat a lot, and do not forget torest, and you will have toachieve muscle growth in no time. Starve, be inactive, hassled and stressed out — and you will not.
To achievemale muscle growth you are probably thinking that you need to spend money on fancy equipment or costly gym membership for you to workout properly.
But, honestly, muscle growth is possible by just simply using your body weight.
Here are muscle growth exercises you can do at the comforts of your home. No equipment or trainer required.
1/ Walking or Running
Build your muscle by running. You do not need anexpensive treadmill, just your two legs and a fine pair of running shoes.
Ashley Marriot, a fitness trainer at Los Angeles said, “If you focus 80 percent energy on cardio, you will see your body transform.
Look at runners and cyclists; they are not doing spot training, they do cardio, cardio, cardio.
Most of the people you see in mags that have amazing abs, they are runners, swimmers, athletes; they are not doing a bunch of crunches.
How they got so lean? Their diet is clean, and they get a large amount of calorie expenditure in their cardio.”
Start by doing a slow jog or walk for 15 to 30 minutes. Then, every week add 5 to 10 minutes.
2/ Push-ups/Bench Press
Push-ups are a major deal when you want male muscle growth.
It works your shoulders, chest, core, and triceps. It is a full muscle-building exercise so you should never neglect to do it.
Lay prone on the floor with arms supporting your body.
Keep your body straight while raising and lowering your body with your arms.
If you are having a hard time doing push-ups there are other easier variations. Try wall push-ups.
Stand in front of a wall one big step away from it.
Then put your hands out straight towards the wall and lean against it.
Slowly bend your elbows and press your upper body towards the wall.
Push back and repeat the exercise. Remember to keep your body straight.
Same as mechanics of pushups Bench Press is done with a bench press using a barbell or a dumbbell to focus hitting the pectoral muscles and not the accessory muscles like triceps, shoulders try to start with a slightshoulder-width grip and not the usual wide bench grip.
Control the negative eccentric motion of the weight as its been proven to give a muscular growth with the principles of time under tension.
One of the best exercises you can do is doing squats. This type of exercise works the thighs, hips, buttocks, quads, hamstring, and lower body.
Overtime, it is easier to moveinto much more difficult versions. It also gives you a perfect form.
Stand with your feet shoulder-width apart and your arms behind your head or stretched forward.
Lower your body until your thighs are parallel to the floor.
Your knees should be extended in the same direction as your toes. Return to the start position and do rep.
4/ Walking lunges
This exercise strengthens the quadriceps, gluteus maximus, and hamstring.
Stand with your feet shoulder-width apart and your hands on your hips.
Take a step forward with your right leg and lower your body until your right thigh is parallel to the floor.
Then return and switch the other leg.
To achieve more male muscle growth use a barbell for this workout.
This exercise strengthens your abdomen, back, and shoulder.
Lie on the floor with your toes and forearms on the ground.
Keep your body straight and hold this position as long as you can.
This is not for huge muscular development but this tightens your core and gives you the taper V midsection and washboard abs, great qualities for overall symmetry and definition.
It primarily works on the rectus abdominis muscles and obliques.
Lie down and bend your knees with your feet flat on the floor.
Cross your arms in front of your chest.
Slowly lift your head and shoulders, pause for a few seconds then slowly return to start position.
Start with 10 to 15 reps and progress as you go, there is no overtraining with abdominal workouts so sets and repetitions will usually be dictated by you.
7/ Tricep Dips
This exercise doesn’t require you to use weight or dip machine. Your body weight will do.
For the start position, sit on the chair.
Then move your hip off the chair with your hands holding the edge of the chair.
Slowly bend and stretch your arms to make your body go up and down. Start with 10-15 reps at around 3 – 4 sets.
- The optimal range for male muscle growth when doing exercise is 6 to 12 repetitions per set.
- Exercise-rest is also effective for male muscle growth. Take at least 30 to 90 seconds period of rest.
- Per muscle groups, you can do 12 to 20 sets. Improve efficiency and increase volume by adding superset.
- Be consistent with training.
This is one of the best mass workouts you can possibly do and never neglect.
This develops the lower back muscles, traps, neck and forearms.
Start with your lifting the weight on the ground and never round up your back.
Always keep it straight and focus on using the back muscles as well as the gluteus and hamstring.
One trick if you want to achieve a huge muscular neck with the deadlift, try to lift your head up while performing the workout this hits the traps and neck more.
9/ Barbell Rows
One of the best work out on the back to thicken that mid-back muscles and lats.
Perform the exercise with areally perfect form to minimize back injuries doing a set of 3 and 8 – 12 reps to slight failure is deemed sufficient for male muscular growth.
Try to hit the muscle group 3 times in 2 weeks.
If you’re a more advanced athlete hitting the back 2 times a week cycling with heavy and a lighter session to induce more muscular recuperation is crucial.
10/ Barbell Curls/Dumbbell Curls
The King of mass builder this workout should never be omitted in your workout.
Start by using weight just enough to failure with 10 to 12 reps and perform workouts to 3 to 4 sets.
Hitting the biceps 2 times a week cycling heavy days to lighter days seems to produce favorable results.
Always incorporate a slower cadence when doing the negative reps of this workout to recruit more muscle fiber and achieve better male muscular growth.
Just doing exercises for male muscle growth can end in failure.
Optimizing your hormones to further improve muscle growth is also a big deal.
If you want to showcase your hot, beach-worthy body, then you should also keep an eye on your hormonal status.
Here are some of the body hormones you should control to further develop your male muscle growth.
1/ Boost Testosterone Naturally
It is the main male hormone that is responsible for building muscle strength and growth and is the king of all bodybuilding hormones.
Testosterone develops the growth of bodily tissues and is important for health and well-being.
Women also produce this type of hormone but only 7 to 8 times less than males.
If you want to achieve muscle growth then this hormone should be elevated in high quantity for great results.
There are many anabolic steroids offered today in pharmacies that are said to help boost testosterone. But there are other simple ways to maximize your testosterone level.
Note: I really don’t advise the use of anabolic steroids and if you do, it’s at your own risk.
Anabolic steroids are commonly related to a lot of nasty side effects E.g. (Hypertension. Liver Illness, Stroke, Heart Attack, Kidney Problems, Hair loss and a lot more.)
What I advise is to boost and increase male muscular growth by elevating or boosting your testosterone naturally.
Here Tips to Boost Natural Testosterone:
- More rest between workouts and getting ample sleep daily, remember muscles grow and testosterone release when we are resting.
- Occasionally, do few reps (6 to 8) when training with heavy weights with compound workouts like Squats, and Deadlift studies show they increase the release of overall Testosterone.
- Do cardio periodically and increase resistance training.
- Increase your carbohydrate intake (3 grams per pound of body weight once a week).
- Sustain a lean body weight (12% or lower body fat level).
- Minimize alcohol consumption
- Avoid fasting or low-calorie diet
- Consume sufficient saturated fats and healthy fats from eggs and fish, consider supplementing with fish oils as they do help with your bodies requirement of fats and keep the LDL in balance with HDL, They do help in joint issues as well especially if you lift heavy on your workouts.
- Take natural testosterone booster supplements (E.g ZMA, Tribulus, Multis).
- Protein Intakeconsume 1 to 2 grams of protein per lb of bodyweight, taking in Supplementary protein does help as they can provide aninstant source of high-quality protein while not worrying with too much carb and fats along with it.
2/ Growth Hormone (GH)
This type of hormone stimulates cell reproduction and growth.
It is also responsible for releasing insulin-like growth factor which is a basic component for burning fat and safeguards against muscle loss.
Like testosterone, increasing Growth Hormone is also encouraged to male muscle growth. The more, the better.
During the diet, many people lose body fat along with muscle weight.
It is a natural consequence of aerobic exercise added with rigorous weight training and low calorie/fat eating.
Losing muscle weight can result in slow metabolic rate and less burned fat.
It is one of the hardest dilemmas for male muscle growth, sustaining muscles while getting lean.
Keeping your growth hormone high means that your muscle tissue is well sustained even on diet.
You can increase your supply of growth hormone by:
- Sleeping for at least 8 hours every night.
- Supplement with niacin of about 1 to 3 grams a day
- Occasionally train with heavy weight for low reps of 6 to 8 or fewer.
- Stay lean and hold back too much insulin production by limiting sugary carbs and keeping a moderate overall carb level when on diet.
- Combine regular cardio exercise with sprinting (640-meter dash with 2 minutes break in between) twice or thrice a week
Not like Growth Hormone and Testosterone, insulin can be potentially good or evil.
That is why insulin must be controlled accordingly.
When there is too much insulin release at the wrong time, it can promote fat storage.
However, if used strategically, it can create an anabolic environment that increasesmale muscle growth and promote fat loss.
For example, in a calorie-controlled diet, low insulin level during rest,like in between training sessions or before bed, can assist in fat burning.
While high insulin level during training may cause rapid uptake of glycogen and amino acids into our muscles which are both important when aiming for more size.
A high carbohydrate intake is needed when you want to increase your insulin level.
Just before and directly after your training is the perfect time for you to consume more than your normal carb intake.
You can take around 50 grams before training and 70 grams after aworkout may work with the200-pound person.
During the remainder of the day, keep your carbs intake somewhat moderate to maintain low insulin level to minimize fat storage.
4/ Thyroid Hormone
Thyroid hormone is mainly responsible for the regulation of our metabolism.
The thyroid hormones triiodothyronine (T3) and thyroxine (T4) also support fat loss and protein synthesis.
The main problem with low-calorie diet is that it diminishes the thyroid hormone levels.
When this hormone level drops, we may experience low-calorie burning, protein synthesis, and metabolism and your weight may begin to stagnate.
To further increase thyroid hormone levels and to stop its reduction during pre-contest dieting do the following:
- Increase intake of food rich in iodine (important forproducing thyroid hormone) like cow’s milk, eggs, saltwater fish, shellfish, and seaweed.
- Add in periodic cheat days. Add at least 3 grams of calorie intake per pound of bodyweight once every 8 to 10 days It is to stop your body from adjusting in asteady low-calorie intake. It also tricks the thyroid and boosts your metabolic rate.
Cortisol (glucocorticoid steroid), is a stress hormone that can indeed burn body fat and the main reason why most bodybuilders purposely over train so as to increase its production.
However, its effect on the body is not that great.
One of its harmful actions is it shrinks the thymus gland which is the regulator of the immune system.
It signals immune cells to shut down and die. As a consequence, you may be at risk for various diseases.
Besides from damaging our immune system, this hormone also promotes heart disease, muscle wastage, diabetes, fat gain, mood swings, generalized fatigue, insomnia, and depression.
To prevent the accumulation of cortisol, here are a few tips:
- Reduce stress. Avoid unnecessary arguments and try to relax frequently.
- During thediet, make sureyou take in a lot of simple sugars (sugar coated rice cakes, fat-free cookies, sweets) every 2 to 3 post workout every week.
- Decrease caffeine intake. A 200mg of strong caffeine can increase blood cortisol levels by 30% in just an hour!
- Sleep longer and deeper.
- Maintain blood sugar at a stable level.
- Take supplements for stress like magnesium, chromium, calcium, zinc, and antioxidants.
Estrogen is mainly produced in females but is also found to alesser degree in men.
It is produced in men for bone maintenance and sperm production.
However, it contradicts body building and losing fats. Men with high body fat percentage showincrease in estrogen levels.
To lower your estrogen levels, follow these tips:
- Minimize alcohol consumption.
- Reduce body fat. Fat boosts the enzyme aromatase. This enzyme turns testosterone into estrogen.
- Consider supplementing with an all-natural Aromatase Inhibitor
- Include a diet that is high in cruciferousvegetableslike cauliflower, broccoli, and cabbage. It is because the compounds found in these vegetables interfere with estrogen uptake into our bodily tissues.
To achieve male muscle growth is more than just doing work out.
We usually overlook one of the most important factors in male muscle growth which is our endocrine system.
It plays a great role in anabolic conditions needed for body fat loss and achieving lean muscles.
When you decide to increase your muscle growth you should make sure to keep your testosterone, growth hormone, and thyroid hormone high to encourage consistent muscle growth and fat burning. Estrogen and cortisol should be low enough to prevent catabolic effects. Meanwhile, keep your insulin level controlled.
The way your hormones react to training and how they influenceyour muscle growthdepends ona great deal on your nutritional status and it is not just how many calories you are taking in.
Today, most men nowknow the significance of protein in male muscle growth.
The stress of working out and weightlifting causes damaged muscle fibers.
To repair these damaged muscle fibers, the body activates a special repair process that makes individual muscle cells to grow.
Such process needs a lot of amino acids which is the building blocks of life.
So, which foods are likely to help you gain male muscle growth?
Check this top 10 food good for male muscle growth:
When talking about male muscle growth, fish is really on top of any diet plan.
For example, salmon is a protein-rich food with 25 grams of protein per 100-gram serving.
Not only that, it also has various other healthy nutrients.
It is a great source of vitamin D and is filled with omega 3 fatty acid and monounsaturated fats which are good for the heart.
Overall, fish, mainly salmon or tuna are simply the best food to achieve muscle growth.
Chicken is certainly the food for male muscle growth.
With its great taste and different meal variations, this lean 100-gram piece of white meat has 31 grams of protein with only 4 grams of fat.
So when looking for a food with a nice protein to fat ration, chicken surely is the best.
If chicken did enter the list, of course, its offspring should also be on the list.
Very quick and so easy to prepare, this delicious white and yellow food is a great component ofmale muscle growth.
One egg is loaded with five to six grams of protein with only 60 calories. Protein from eggs is considered to be the most functional protein.
Among any whole food, egg protein also has the highest biological value.
Meaning, egg protein is most effective for muscle growth.
Either served as soy milk or tofu, the benefits of soy in male muscle growth cannot be compared to any other plant source.
Just a cup of cooked soybeans is loaded with 20 grams of amino acids.
It also contains other important minerals and vitamins making it the healthiest food for male muscle growth.
Note: Moderation is the key to success, taking in too much of everything isn’t really healthy.
Studies showed that too much soy-based consumption can lower the amount of sperm count and could lead to lower fertility but the study also showed that it didn’t affect sperm motility and shape.
Again moderation is the key, soy is healthy no doubt but it should not be the stable of the diet as it could also lead to high uric acid.
5/ Lean ground beef
Lean ground meat and other red meats are a great source of protein.
100 grams of this lean ground beef and you will be loaded with 27 grams of protein.
However, it is also high in fat with 200 plus calories and 1 grams of fat.
But not to worry, what separates beef from other meat is that it contains additional minerals and vitamins.
It is filled with zinc, vitamin B12 and iron which are necessary for male muscle growth and development.
Note: Buy only to sources you trust, as a lot of issues with unhealthy and unclean sources of meat leads to “probable cause of cancer”. Processed meats should be avoided as they are considered Group 1 high in carcinogenic compounds and could really lead to cancer.
6/ Chocolate Milk
Since childhood, men are constantly reminded to drink milk to grow tall and big. But even as anadult, milk is still important.
Milk supplies all the necessary amino acids and offers only a little percent of fat especially skim milk.
Its benefit to male muscle growth is even better because it mixes well with whey protein.
Consider replacing your usual beverages with milk so as to have a better muscle growth in no time.
Oyster is not known for male muscle growth but it hides a secret frombodybuilders and weightlifters.
100 grams of Pacific oysters contains 20 grams of protein and only five grams of fat.
It is also a great supplier of zinc than any other food which is necessary for protein synthesis making it essential for muscle growth.
8/ Cottage cheese
Cottage cheese is among the diet plan of anyone who wants muscle growth. There are 14 grams of protein and less than 2 grams of fat in a ½ cup of low-fat cottage cheese.
This food is another plant-based food also loaded with protein. There are nearly 8 grams of protein in just a ¼ cup of almonds.
That is nearly 2 grams more of protein than your typical egg.
Almonds are also good for the heart because it contains magnesium and monounsaturated fats.
Magnesium is known to be involved in protein synthesis and energy metabolism.
Don’t like meat? No worries! Quinoa is protein-packed grain from South America.
It is not only high in protein but its protein is also complete.
That means that quinoa protein provides all nine of the essential amino acids. It is also high in magnesium, fiber, and iron.
No wonder why it is called the “Mother of all Grains”.
All of these are protein-packed food. But for muscles to grow, it requires more than just protein.
Work out also burns energy and fat in the form of glycogen.
So your diet plan should include a lot of healthy carbs to reload muscle glycogen stores and boost your insulin level.
You also need to pay attention to avoiding unhealthy foods.
Supplementing with basic supplements are very much ideal for faster recovery and overall physical development.
1/ Protein – Whey/Casein And other forms as we know this are the building blocks of muscles as they do breakdown into amino acids which repair the muscular tissue and muscular growth.
2/ Creatine – An amino compound which helps in giving you more strength and helps you to gain more weight by pulling more water into the muscles.
The added strength give your more power to endure heavier workout and in return gives you more muscular recruitment and potential muscular growth.
3/ Multi-Vitamins/Minerals – Needless to say, we need ample amount of vitamins and minerals to our daily diet let alone strength athletes who exert more than sedentary individuals.
So never skip a day of your favorite multis.
Muscles grow when they are resting, this alone says that the better half of your strategy in achieving a male muscular growth is to have ample amount of sleep and rest while not on the gym working out.
Objectively, to improve function you need to gain muscle growth. Larger muscles are usually stronger muscles that can improve the daily functioning of individuals.
Subjectively, male muscle growth develops and improves the appearance of the body.
Men who remain lean and gain muscle mass appears to be larger, stronger, and more athletic.