Tips on how to gain muscle mass

To gain muscle mass, the body must receive a stimulus able to break its internal homeostasis (metabolic equilibrium) and at the same time, be able to respond positively to that stimulus. How do we do it? Through diet and a structured workout. So here are three tips for you guide on this journey. Using these guidelines, certainly will come out of stagnation in relation to their training. Let's go then!

Tip 1:

If You Want To Stay Giant Eat Like Giant! If you're not growing, it's because you're not eating enough. This is a fact! Most often, we focus on the low nutritional quality foods with high glycemic carbohydrate, and a high concentration of fat, and forget that the body needs nutrients for its functions and build new tissues, such as increased of Muscle Mass. Your body will only begin to synthesize muscles when you have nutrients for such. That is, for any synthesis process, especially muscle, the "reserve" metabolic is essential. And the carbohydrate is a key part for the whole process. Without it, there is no insulin. Without insulin, nothing done. We need at least 20% more of our metabolic demand to be able to think of starting gain Muscle Mass. An average person of 80 kg, with hypertrophy of order, you will need 400 grams of carbohydrate and 3000 Kcal, in order to enter an anabolic environment. You, however, must be wondering: Who has sensitivity to carbohydrates? The answer: The Carb Cycle. In fact, the carbohydrate cycle creates an environment capable of modulating insulin activity, allowing solid gains in muscle mass with minimal fat gain and, depending on the genetic profile, to decrease the percentage of fat. For a diet aimed at muscle hypertrophy, we have three days of high carbohydrate intake (days of heavy training, as back and legs), three days of moderate intake (days of lighter training) and 1 day low carbohydrate intake ( days of rest). For Muscle Mass gain, caloric intake diet should be between 12 to 20 calories per pound of body weight (12 - 20 x 2.2 x PC), distributing the macronutrients as follows:

Days High: 35% protein. 60% carbohydrates. 5% Days Moderate fats: 50% protein. 35% carbohydrates. 15% Low fat days: 60% protein. 10% carbohydrate. 30% fat Another important issue. The source of carbohydrate, 80%, should be complex carbohydrate. Also, eat carbohydrates only around your workout. The other three meals, for example, only proteins, fats and leafy.

 (Remember, this is an example, always consult professionals.)

Tip 2:

Your Body Different Stimuli In Need. Our body unfortunately has an amazing ability to adapt to constant stimuli. For this, in the science of strength training, there are ways to circumvent this homeostatic system. Here, I will focus only on the frequency and time concept under stress. To schedule is simple, divide your workout into force series, hypertrophy and strength a week, complete series in the hypertrophy range, around 8 to 12 repetitions. In another week, a week strength, from 4 to 6 replications. In other force, from 4 to 6 replications. And in the 20 to 30 repetitions series resistance, and so on. A range of possibilities. Vary the exercises is also an excellent idea. Large surveys (bench press, squat, deadlift, etc.) for hypertrophy and strength series. Resistance; resistance training machines. Work body in different ways. Try not to surprise others, but your body, train your body not your ego.

Tip 3:

Rest. The nocturnal sleep is when our body goes into tissue synthesis process, it is when we produce anabolic hormones such as Gh. Also, take days off to your body, it also needs rest. Take a day of rest and decrease the volume and intensity of training every six weeks is a sign of wisdom, not madness. Sleep should be 6 to eight per day. SLEEP TO GROW!

We are nerds, we are bodybuilders

this is a picture of me, using the tips posted here Thanks!