If you’re hungry, your body is already starting to eat your muscle in order to provide energy for your daily needs, training on top of this will only use up important muscle as energy for your workout.
2. The importance of protein
Consume a variety of whole eggs, chicken, lean beef, fish and milk throughout the day if possible for high quality (bioavailable) muscle building protein, rather than supplementing your diet with supplement protein shakes. To find out how much protein you should be consuming for muscle growth use the following formula
Bodyweight (kg) x 2 = ____ g of protein
3. Post workout static stretching
Always stretch when finishing your workout, your muscles are tight, what you want to do is get it back to normal size & elasticity before you leave the gym. To grow bigger muscle, the muscle will need to be stretched and flexible to continue for growth, not to mention could lead to poor posture. Even though stretching is not the fun part and is boring, the benefits are well worth the 10-15 minutes and will help you recover quicker, avoid injuries, increase your range of motion, increase flexibility, reduce muscle cramps plus many more benefits.4. Compound lifts & hard training to increase testosterone
The compound lifts and training hard will cause your body to be placed under the most amount of stress, and this releases and promotes the most amount of testosterone production in your body thus increasing muscle growth. Compound lifts are movements that use multiple muscles, e.g bench press uses chest + triceps, lateral pull down, biceps + back.
5. Eating and calorie intake
In order for your muscles to grow, there needs to be a positive caloric expendidure in your body, meaning you need to eat more calories than your body is burning off for energy. 15 x your body weight in lb’s is the general rule. Eat protein and complex carbohydrates in every meal. Stick to whole grains, oats, brown rice and wholemeal bread for good carbs.
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