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5 secrets for muscles gaining | Sumeet suryodhan | health blog

The strength of your muscles is directly proportional to how strong you are. Then there's also the matter of being able to flaunt your guns and impress the ladies. Obviously you'd like to know how to build muscle so you can get bigger and fitter.

To ensure that your muscles are getting the maximum benefit from a workout and you are gaining muscle the right way, follow these tips:

1. Eat the proper foods. This tip may scare people more than any of the others, but it doesn’t have to. If you have the time and resources, registered dietitians can give amazing advice about how to structure your diet according to your fitness and health goals.

You can still make healthy diet choices based on some simple facts. Your diet should consist of foods including vegetables, fruit, protein, grains, and dairy. Make at least half of your grains whole grains to avoid too many processed foods. Drink more water than any form of drinks loaded with sugar. Your muscles need water to grow. Keep a close eye on foods like dried fruits and nutrition bars that are disguised as “healthy”. They are loaded with sugar and can be counter-productive.

Vitamins and minerals also help the body produce the needed hormones essential for muscle growth and development.

2. Eat the proper amounts of foods. The amount of calories you consume should be directly related to your level of fitness and activity (i.e. a very active individual requires more caloric intake than a sedentary person). Your calories should be balanced. Enjoy your food, but avoid over-sized portions.

Add more nutritious foods to your diet.

Instead of fatty meats, choose lean protein and seafood. Shoot for at least 8 ounces of fish a week.

Instead of solid fats like butter or margarine, use olive, canola, and other oils that are good for your waistline and heart.

Instead of baked goods and cereals with all white or refined grains, make at least half of your grains whole grains. Other healthy choices: nonfat or low-fat dairy foods, eggs, beans, and lots of fruits and vegetables.

3. Catch Enough Sleep.

Our body repairs the torn muscles and builds new when we are sleeping. So, taking enough sleep is important. Due to the lack of sleep, our metabolism becomes slow and we start burning calories on a slower pace due to which fat deposits start increasing. Thus, sleep adequately and see results.

4. Say Goodbye to Stress.

if you are serious about getting a lean body, then say goodbye to stress. Stress is the underlying cause of weight gain, slow metabolism, lethargy and many other health issues, the presence of which impede your health goals.

5. Increase Your Protein Intake.

Protein acts as the building block for muscles, and when you include high protein in your diet, it can significantly help in building and maintaining lean muscles. Apart from building strong muscles, protein also helps in supporting ligaments, tendons, and several other body tissues. Include more dietary sources of protein in your food and reduce on carbohydrates.

These are the 5 Secrets you can follow to gain lean muscles.

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