Trying to build muscles by eating more without proper diet plan and proper exercise is not the answer as it can lead to build up of belly fat and health problems like cholesterol build up, diabetes and other related diseases. This is especially so with people who lead a fast-paced lifestyle and have to eat on the go with limited time to manage a regular exercise routine.
Taking a holistic approach ensures more sustainable muscle gains, a healthy body weight as well as good health. Important parts of a weight gain program that cannot be overlooked include:
i.) A protein rich diet that provides all the essential amino acids needed for muscle gain. Lean red meat is beneficial for rapid muscle gain but since cholesterol is an issue with most of us, it is good to include white meat like chicken, turkey and fish in the diet as well. Nuts such as almonds, walnuts and pecans are also beneficial as they contribute protein as well as healthy fatty acids like omega-3 which is an essential part of a muscle building diet. Whey protein tops the list of supplements to consider in this regard.
ii.) A high calorie diet that includes intake of low glycemic carbohydrates like brown rice, sweet potatoes and wholemeal bread will be helpful in weight gain. This will ensure that the body does not resort to using energy from muscle tissue, thereby negating our efforts at muscle gain, especially during exercise.
iii.) Creatine is a supplement that helps in rapid lean muscle growth. This supplement often comes with certain essential amino acids and sistamines. Creatine improves maximal strength, muscular endurance and anaerobic power needed for high endurance exercise while sustamin prevents dehydration of cells and ensures muscle replenishment and muscle recovery during and after exercise. Incidentally, skeletal muscles hold 95% of all creatine in the body while the heart, brain and testes hold the remaining 5%.
iv.) A high intensity physical exercise is the third component of a muscle gain program. It is well established that weight gain occurs when the consumption of nutritious food is accompanied by suitable physical exercise which will stimulate protein synthesis. Experts in the field generally agree that an exercise program should be done at least 3 times a week and each session should be done until the muscles are completely exhausted.
v) Adequate sleep of at least 8 hours a day is an important component of a rapid weight gain program as sleep allows the body to more effectively release the Human Growth Hormone (HGH) required for weight gain. If possible, a short afternoon nap can be included in the daily routine. The release of HGH in the body that enables muscle growth can be seen as a repair and restorative function of sleep.
It is true that due to genetic factors some people have a tendency to be obese and some to be thin. This will happen if they lead their life without a structured approach to achieve ideal body weight through proper food and supplements, adequate sleep and proper exercise routine. In my view, with the right nutrition plan with the required dosage, a proper exercise routine and adequate sleep, any skinny person can put on weight, get more muscular and look great.
Source by Vasudiwan Narayanan
