If you have ever dreamed of having the ideal body, look like a model, or just want to eliminate fat and gain muscle to improve your health and quality of life, today we will share with our readers some of the recommendations that nutritionist Carlos Roberto Martínez has studied and proven With their patients.
Firstly, you must know that there is no substance, product or system miracle, gaining muscle mass carries a process and must be through planning. He said that if you want to increase muscle mass, the first thing to know is that it is a long-term project, “however, it is possible to accelerate this process if you have adequate training and most importantly, a diet focused on your Objectives, nutrition plays a major role in achieving this. “
Nutrition is important, but in order to optimize your results, you should always keep this in mind.
- HAVE A PLAN: Strange as it may seem, it is a very important point. You should always keep in mind what your priorities are and how you will act to achieve them. If you want to increase your muscle mass, you must develop a plan where you will find the key points to achieve it, in this case nutrition, training, supplementation and rest.
- FOOD: It is more than obvious if you want to increase your muscle mass, you should eat more. As long as your calorie intake is proportional to your weight, age, height, time and type of training, and the goals you want to achieve. Not going to jog 30 minutes a day will consume 5,000 calories. You must have a personalized meal plan that includes the appropriate percentages of the macronutrients. For example: Of 100% of your diet, 20% will be Protein, 55% Carbohydrates and 25% Lipids.
- Eat at least 5 daily quality meals: Feeding more often increases the body’s metabolism, providing a constant flow of energy, reducing the likelihood that your body stores food as fat. Forget about doing the typical “3 strong meals a day”, if you really want to increase your muscle mass, those days are over. My patients who are athletes usually handle them with 5-6 fair meals, excluding collation.
- ENGINE PROTEINS AND CARBON HYDRATES COMPLEX IN EACH FOOD: You do not have to eat in quantity, if not in quality. Seek to consume about 21 g of protein per meal and at least 45 g of carbohydrates (HC) HC are nutrients that are easy to incorporate into the diet, since they are found in foods such as bread, rice, pasta, Potatoes, sweet potato, bread, oatmeal, tortilla. While protein will be found in meats, whether chicken, beef, fish, tuna, pork and egg, in the case of this type of food we must take care that the percentage of fat that we provide is not very high.
- SUPPLEMENT: It is not necessary to target the whole store of supplements to achieve muscle mass, on the contrary, I try to use them to the smallest extent possible in my patients. But it is a fact that to gain muscle mass, we must give them a hand, the 3 supplements that can give us more benefits when it comes to increasing muscle mass are: protein (isolated or hydrolyzed), creatine and amino acids.
- TRAINING: Focus on complex exercises instead of monoarticular exercises. If we want to gain muscle mass we need a metabolic response where it increases the secretion of hormones like testosterone and growth hormone since it is this kind of anabolic hormones that have the capacity to increase protein synthesis. This is achieved with complex exercises where a large amount of muscle mass is involved. Exercises like bench press, squat, dominated or deadlift would be the key. It is a mistake to think that by doing more biceps curls these will grow faster. Want to know more about the world of body fitness, you can visit Summit Gym and hopefully useful.
Do not confuse strength training with hypertrophy. They are not the same. It is very common to find those who believe that in order to gain muscle mass, you have to move as much weight as you can. This is a mistake as nothing has to do a strength training with one aimed at gaining muscle mass. For this you need to work at a high range of repetitions, from 8, being more important the time under tension, training volume, and partial recovery between sets that load. If you think that bodybuilders are the strongest athletes you are wrong, a rugby player or football player can move up to 50% more weight than a professional bodybuilder.