Great body shape, stocky and muscular much coveted men. No wonder, since most women do prefer men with a body shape like that. Perhaps, they found a big man and more impressed muscular manly, macho, cool, like a real man. But, I personally still think the quality of a man is not only measured by the shape of her body. However, it all depends on the assessment of the individual person.
Back to the topic, to get a muscular body shape, one of which can be reached by way of diligent exercise, which is a sport that is directed to the body muscle building purposes, such as fitness. In addition, there are also other ways is through nutrition or food. The food is believed to give considerable influence in the formation of the body. Approximately 80% of the successful establishment of the body comes from the food consumed. However, for more details about it, I will give 9 ways that would be useful for you and worth a try. Any yes ways to become muscular male body?
Here 9 Tips For Men Becoming Muscular Body
Weight trainingWeight training involves some form of load equipment such as barbells, dumbbells, machines that use a similar towing rope that can assist you in lifting weights, and other body exercises like pull-ups. Weight training can also increase the production of adrenal hormones that will stimulate muscle growth in the body faster.
Eat more caloriesFood eaten aims to increase muscle mass of the body. Eat as if you've never eaten before. That is, eat in considerable amounts and high calories. If you do not eat high-calorie foods, then the mass of the body's muscles you would not be increased, even though you've been doing various exercises. In short, what is to be formed when the material needed to build muscle body is not enough.
In order for the newly formed muscles, calorie intake should be more than calories burned. The calorie surplus will be used by the body to repair damaged muscle tissue during heavy exercise and to build new muscles.
Eat more proteinWithout protein, your body will not be able to build new muscle. When foods are high in calories eaten only just such a source of carbohydrates, then your body instead of muscular edges instead became obese. Carbohydrates provide energy for the body, while the protein provides amino acids for the body to build and repair muscles. To form the body muscles you need protein at least about 5 grams of protein per kg of body weight. Or about 40-60 grams of protein per meal. If less protein, the body will take on the muscles of the body. If the body of muscle protein is taken, how the body muscles can grow and form right?
High protein foods and supported by training the body if intense enough to be able to maximize your efforts in shaping the muscles of the body. Examples of high-protein foods that you can eat are: eggs, beef, buffalo meat, milk, poultry (chicken, duck), fish.
Eat more oftenTo get a muscular body shape, men also need to increase the frequency of feeding. As mentioned previously, to obtain additional body muscle mass, you need to eat more calories in large enough quantities. However, the body naturally only able to digest calories in a certain amount each meal. The explanation like this: for example, to form the muscles of the body, required calories by 3000 calories per day. If you eat only three meals a day, then you need mengasup 1000 calories each meal. Because the body is unable to digest all the calories in the (1000 calories), then the remaining undigested calories are converted and stored as fat in the body. What is happening is your body instead of becoming obese, rather than muscular.
So that the body is able to digest all the required calories (3000 calories) then you need to divide each portion of the calories by eating fewer calories per portion, but its frequency often. Thus all the required calories (3000 calories) can be digested all without being converted into fat. You can take as much as six times a day, but with a smaller portion of calories / slightly.
In one day, you can eat about 2.5 - 3 hours. The first meal about 15-30 minutes after waking up in the morning.
Drink Lots of WaterDrinking-Water-Useful-To-Formation-OtotSaat body muscle building exercises can become dehydrated. To prevent dehydration, then you need to drink plenty of water. Muscular body is dehydrated it will be difficult to repair. Drinking enough water will also help remove toxins and poisons the body. High protein intake required in the muscle building process will result in residual metabolic (poisons) that must be removed from the body. Therefore, we need water to dissolve and remove toxins such.
Eating enough fatFat is necessary because fat plays an important role in the production of hormones that are responsible for the growth and strength of muscles and bones. Fat that needs to be taken is the type of saturated fat is necessary in carrying out biological functions of the body. Source can be obtained from fatty acids omega 3 and omega 6, for example from fish.
These fatty acids will increase the production of testosterone, prevent muscle breakdown, increase levels of HDL (good cholesterol) and assist in the production of hormones. Fat is needed which is about 20-30 grams of fat per meal.
Take a multivitaminIf you want to build muscle of the body, then you should not let lack of vitamins, minerals and other substances the body needs. Vitamins A, C, E, Glutamine, selenium is very important in preventing free radicals, which tend to be more easily formed after weight training.
Enough restAfter exercise and physical activity are quite heavy, so the body needs to rest. The body will only build muscle during rest, not when the exercise. Rest is the time for the muscles of the body in order to grow and form. The more strenuous the exercise is done, the more rest required.
ConsistentConsistent certainly needed especially in the process of muscle pementukan body. Without consistency, will be wasted all the efforts that have been made. Even high intake of calories and fat are eaten only will accumulate fat in the body, rather than forming new muscle. Therefore, everything must be done continuously and consistently.
Usually within 12 weeks have seen the results, and if in a week after your weight muscle building efforts are not increased by ½ -1 kg per week, then you need to increase your intake of calories and protein in the diet.