Chantel St Claire Nc Although you may commonly associate ‘getting in shape’ with losing fat and toning up, there are plenty of people out there whose main concern is not to lose weight, but to put it on. I’m talking about those of you who have been branded ‘skinny’ or ‘lanky’ their whole life, and avoid the gym by all means in the fear it will result in losing more weight.
This is a common misconception, but speaking from experience I can honestly say that it is possible to completely transform your body and gain the muscular, toned physique you’ve always yearned for but felt you’d never be able to achieve. If you want it however, you must to be prepared to work for it; muscle mass does not come fast, no matter your age, sex or body shape. But if you put in the effort by eating well and training hard, you can expect to achieve some fantastic results.
Nutrition really is the most important factor when it comes to gaining muscle mass – after all, if you don’t consume more calories than you burn you will not gain, no matter how hard you train. The growth process requires a lot of calories, and managing to consume them every day can be harder than you may think. My advice is to eat three large meals, plus two or three smaller ones each day. Chantel St Claire This means preparing your food in advance so you’ve got healthy meals to eat when you’re at work or on the go.
Protein is essential for growth and the building of new tissue as well as the repair of tissue that has been broken down (which happens when you work out). The general rule seems to be that you need between one to one and a half times your body weight in grams of protein if you want to consistently gain muscle. However, this will vary from person to person so you need to discover what works best for you. As you gain weight, you will have to increase your intake accordingly. Great sources of protein include red meat, fish, poultry breast, eggs, dairy and whey; the latter is the base of most of the protein shakes I drink post-workout.
Protein shakes are a low-cost option which work fine as a substitute for one of your ‘smaller meals’ throughout the day. I blend mine with skimmed milk, and eat a banana or a handful of unsalted nuts to accompany it post-workout aRefuelling immediately after training has worked wonders for me – it’s at this time your body is craving the necessary nutrients needed to make its repairs.
As they’re liquid, protein shakes are also digested easier and faster than whole foods, whilst providing you with an excellent source of protein and carbs. They are also balanced appropriately for a post-workout meal, as they contain no fat or other elements that may hinder the digestive process. By getting the necessary nutrients to the source faster, your body will not be obligated to take from other stores it already has.