Having Trouble Getting Fit? 5 Rules For Muscle Building

By
Dan J
-

Have you been increasing your weights, but you can’t seem to build muscle? The issue isn’t your workout, rather, it relates to your diet and lifestyle. If you want to start noticing changes in your body, you have to focus on your nutrition and what goes into your meals. Here are five rules for muscle building to get you started.

Get the Right Macros

To build muscle, you need to focus on getting the right amount of carbohydrates, protein, and fats. Even if you increase your calories, by getting your macro ratio right, you’ll see muscle gain without adding body fat. Protein is especially important when lifting weight as it repairs muscles and helps them grow bigger following an intense weightlifting session.

Consume More Calories

If you’re trying to bulk up, you need to consume more calories. Try and spread your calories over six meals that are three hours apart.

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Hiiii, you can still eat pizza and slay your fitness and health goals🍕👏🏼 . Well in reality, you can truly eat any and all foods and still reach goals, become healthier and have a better mindset around food. . As soon as you start to restrict yourself, cut out entire food groups or put certain foods ‘off limits’ that is when you open up a can of unhealthy eating patterns and mental warfare within yourself. This will never work long term. . For years I thought I had to eat ‘clean’ foods to reach goals, when in reality as soon as I realized there’s no ‘good’ or ‘bad’ foods only more nutrient dense and less nutrient dense foods, I became WAY more successful in my journey. . My mindset completely shifted, once I started to incorporate all foods I love with most being nutrient dense and cooking in a way I love, I stopped being so food focused and craving driven. I learned all food is just food, and the stuff that makes me feel good and allows me to train optimally are those nutrient dense items that I love, I’m able to truly love everything I eat and not feel guilty when I do want to enjoy something not so nutrient dense. Because balance is key! . We made this pizza with cauliflower crust, dairy free cheese and turkey pepperoni, which are all fairly good alternatives to usual pizza toppings, but we also used goat cheese, prosciutto and figs, which are also amazing ingredients! Some might say this isn’t ‘real’ pizza, but truly this was one of the best I’ve ever eaten/made and it didn’t make me feel like a total grease pit afterwards, which is important to me! Don’t get me wrong, I love a classic greasy pizza but my body can’t handle it often, so this is a great way to still get that pizza fix in more often, stay on track and feel good! . So if anyone ever tells you you have to cut out foods or items you love to reach your best self, pls run away 😅 what is life if we can’t enjoy a tasty za now and then 😉🙏🏼 . . For Online Nutrition Coaching and Meal Plans/Healthy Recipes click the link in my bio or DM me 📩 and let’s get you eating the foods you love while reaching YOUR best self ⭐️

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Time Your Meals

Create meal plans and stick to meal times. Start eating not long after you wake up and stop eating three hours before you head to bed. Eating before bed can disrupt your sleep which is crucial for your body to repair and build muscles.

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High Protein Chick pea /Chana Salad Chickpea /Chana salad is high protein high fibre plant based diet. You can skip any of your lunch or dinner meal and have this healthy meal. Eating salads is a super-convenient way to work in a couple of servings of vegetables. Eating a high-fiber diet can help lower cholesterol levels and prevent constipation. As a rich source of vitamins, minerals and fiber, chickpeas may offer a variety of health benefits, such as improving digestion, aiding weight management and reducing the risk of several diseases. The quality of the protein in chickpeas is better than that of other types of legumes. The women experienced a significant reduction in appetite and calorie intake after the chickpea meal, compared to the bread meal. Recipe link in bio. #chickpeasalad #chickpeas #chickpearecipes #salad #healthysalad #healthysalads #musclebuildingfoods #musclebuildingdiet #musclebuildingsalad #musclegainfood #musclegainmeals #mealreplacement #eggsalad #vegsalad #vegetariansalad

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Drink More Water

Dehydration makes you feel fatigue sooner than you would otherwise and it decreases your performance.

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Do you ever have one of those days where you can’t get your life in order???? That’s me today, and I feel like screw it tomorrow we can restart. I’m trying to stay hydrated and I love this new water bottle I found that helps remind me! Also found some great priced Apple watches in case anyone is looking. Linking it all in my bio 🖤 http://liketk.it/2TmcW @liketoknow.it #liketkit #LTKunder50 #LTKunder100 #LTKfit #adidaswomen #adidassneakers #waterbottles #47brand #fanfromhome #athleisurewear #athleisurestyle #athleisurelook #stayinghydrated #hydration #workoutoutfit #ltkit #everydayoutfit #affordablestyle #amazonstyle #amazonfashion #amazonfinds #giottowaterbottle #fitnessclothing #saavysisters #livingmywhy #cuteoutfits #outfitofthedaybabe #outfitoftoday

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Whey Protein

Following your workout, drink a whey protein shake that has around 25 grams of protein per serving. Whey digests quicker than other protein and it hits your muscles faster.