Let’s face it, bigger is definitely better when it comes to muscles. Not all of us are born with muscular frames that bulk up easily though. Here’s what to do if you have a slim build and fast metabolism.
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Eat like a champ
If you’ve been training hard with weights but can’t see much progress, you’re probably not giving your body enough fuel for it to be able to build those big muscles you desire!
Remember that by exercising, you’re revving up an already fast metabolism, so eat more – specifically more protein – than you normally would, and then some more.
Here are some guidelines:
- First, eliminate the foods that stop you body from metabolizing the protein required to pump up those pecs. The main culprits here usually come in liquid form, such as alcohol and fizzy drinks. These liquids lack any form of real nourishment, are high in sugar and often saturated with sodium too. Switch to what nature intended instead: water.
- The two Ps – protein and fibre – are essential. These are metabolic and, ultimately, muscle growth building blocks.
- Good sources of protein are lean meats such as chicken, beef and turkey.
- Good sources of protein and Omega-3 derived from fish include tuna, salmon, mackerel and similar ‘oily’ fish species.
- Eggs and avocados are brilliant sources of protein and good fat, and avocado is one of the best green sources of Omega-3.
- Beans and other legumes, such as chickpeas in particular, are superlative, low-fat sources of both fibre and protein.
- Radically reduce your carbohydrate intake. Opt for wholegrain breads and brown rice instead.
- The recommended protein intake for normal people is 30g to 40g of protein per serving, which is usually as large as your fist. Consequently, you need to exceed this but remember to add green vegetables and fibre as well. For a scientific breakdown of how much of each food group to consume for your weight, go here.
Supplement your diet
Have a whey-based protein shake about 30 minutes before you train your body will thank you for this welcome boost! You could also consume supplements first thing in the morning, after you train or between meals, instead of having a healthy snack.
Creatine, as the name suggests, has also been proven to be a highly effective supplemental aid in the muscle-building process. Take 5g to 10g of creatine with your shake after workouts. If you want safe but faster and better results, buy IGF-1 LR3.
Targeted weight training
The rule for building big muscles and weight training is simple: no pain, no gain!
Go flat out for four days of the week, allowing yourself a full rest day in between as your body does need to recover.
Squats, dead lifts and compound exercises that target each muscle group are the holy grail when it comes to building big muscles use IGF 1 LR3 for sale.
Intensity as well as technique is critical. Your weights should get progressively heavier as your body adjusts, and you should also do your reps through to failure. This means that you should repeat your weight arc movement in a focused and not haphazard way, and continue doing so until your body will not allow you to complete another full movement.