Bodybuilding experts around the world advice to increase the intake of protein to enhance lean muscle mass in the body. If you are a beginner, you are supposed to follow what your fitness expert is recommending. Some experts suggest consuming 1 gram of protein per pound of body weight, whereas some experts suggest taking 2 grams of protein per kilogram of your body weight. Both the above recommendations for muscle building are more or less same. As they do not have much difference, you can follow either of them. Quality protein and exercise will increase the size of your muscles. The supply of protein will ensure that your body builds new muscle tissues. Youhave to eat egg white, chicken, cheese, curd and protein shakes. There hare health supplements, which are only used twice a week.
Nearly everyone who is working in the gymnasium is well aware of the importance of protein. This makes them take the importance of carbohydrates for granted. Only a few of us discuss that how much carbohydrates our body requires. Even the experienced people are not aware its significance. You are supposed to consume 6 grams of carbohydrates to provide high level of energy to your body. Itis advised to split the total requirement of your carbohydrates in 4-5 parts. You will consume it in parts and your body will get regular supply of carbohydrates which body will use for energy. Regularintake of food also ensures that you do not suffer from low energy. If you consume carbohydrates at the right time, then it also plays a role in muscle recovery. You can consume buckwheat, oats and other Complex carbohydrates food items.
The importance of fat
Excess amount of fat is not good for your body, but this does not mean that you can deprive your body even from healthy fats. Health expertssuggest consumingfat, which is of good quality; you can take 30% of your daily calories from it. Good quality fat has Omega 3 fatty acids. Omega 3 is good for your mind and cardiovascular health. You will find Omega 3 fatty acids in dry fruits, olive oiland Salmon. Certain supplements are only used twice a week whereas some can be used twice a month only.
Eating six small meals
When I suggest beginners to eat six meals in a day, they get surprised in the beginning. I told them that I am not asking you to increase your calorie intake, but whatever you are supposed to consume in a day, just split it in six parts. You need to consume the same amount of calories and the same healthy food items, but in six different parts. This will make you eat every two hours. Eating frequent meals will enhance your metabolic rate; you will lose body fat quickly. Your body will not suffer from lack of energy.
Using heavy weights
Exercising with weights will tear your muscles and in order to handle the same amount of weight, body will rebuild itself. This process will continue if you exercise with heavy weights and as a result of this, your muscles size will increase. As a beginner, you can opt for compound exercises like deadlifts, bench press and squats. These exercises are good to enhance body strength as well as muscle gain.