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10 Awesome Tips to Gaining Muscle

Most guys that I know have one thing in common; they wish they were more muscular. I know how it feels, that desire to have nice abs, big arms, something that you can be proud of. The problem usually isn’t a desire to have the results; the problem is knowing how to get them. So today I am going to go over some tips that will show you exactly how you can get that large muscular body you have always dreamed of.

1. Eat More Calories

This is a big one, and a fairly obvious one. If you want to gain more muscle mass, you need to eat more. The problem is, if you eat too much you will start to gain fat. If you eat too little, you will start to lose weight. There is a proper amount to eat, and generally this is between 200 or 500 more calories than what you would eat to maintain your bodyweight. This will vary from person to person, so what you will want to do is track your body fat percentage once every two weeks, if it goes up you are eating too much. To track your calories all you need is a simple calorie calculator, such as the app My Fitness Pal.

2. Eat Lots of Carbs

For some reason there is a huge popular notion right now that carbs are horrible for your body. However, in order to make muscular gains your body needs glycogen, and you can’t get that unless you eat carbs. In order to make muscle gains you need carbs, don’t let anyone else tell you otherwise.

3. Eat Lots of Protein

This is an obvious one, ask any huge bodybuilder what the most important part of their diet is and they’ll tell you protein. Protein, just like carbs, is required in order to form and create muscle. You generally need to get about 20 to 40% of your diet from protein, which means you need to eat a lot of it. If you’re finding it hard to eat that much protein try buying a protein shake, they’re simple inexpensive ways to help you achieve your nutritional goals.

4. Eat Many Meals

By eating more meals, your metabolism will speed up. Most big bodybuilders eat around 5 to 6 meals a day. The easiest way to do this is to make all of your meals for the next 3 days, and then pack them in plastic containers, take them whenever you go to work so that you’ll never miss a meal. They don’t have to be huge meals, just something to keep your metabolism going.

5. Eat Fat!

Isn’t it weird to hear this? This doesn’t mean you can run out to the nearest McDonalds and buy a big juicy burger. What it means is that certain fats are required so that you can burn fat and build muscle. These are generally fats from fish such as omega 3 and omega 6. Eating these fats is key to keeping your body healthy and productive.

6. Eat Good Pre-workout Meals

Knowing what to eat before a workout is helpful. Generally some simple carbs can help you have more energy to workout. Pre-workout supplements can help as well to give you a good amount of energy so that you can get your workout done. If you can’t get a good pre-workout supplement, some simple carbs and caffeine can get the job done.

7. Eat Good Post-workout Meals

Post-workout meals are a huge key to success, most of the pro bodybuilders swear by them. A good post-workout meal is an apple and some protein. Your body has a window of thirty minutes after a workout, when it will be trying to rebuild the muscles you were just working. By consuming some simple carbs and protein you’ll be maximizing your muscle growth, this is one of the keys to seeing quick muscle gains.

8. Drink Your Water

If you want your body to function properly, you need to be drinking enough water. Obviously if you’re seeking optimal muscle gain, you will want your body to perform optimally. It cannot do this without water. So quit drinking the beer, and the soda, and start drinking water instead. Not only will you feel better, you will start to perform better as well.

9. Use Proper Supplements

If you have the money I would suggest some good supplements. Now all supplements are not created equally, so you need to make sure that you are getting good ones. Look up reviews online before buying any supplements, and feel free to look at logs from bodybuilders that you can find on online forums.

Supplements that I like include creatine, protein powder, vitamins, and sometimes a good mass gain protein drink if I really need the calories. Many supplements promise you the world, but you should always make sure to look up reviews before purchasing.

10. Sleep

This is a huge one; your body builds muscle while it sleeps. So if you’re not getting 8 hours of sleep a day, well you’re losing muscle then. Schedule yourself so that you can get the proper amount of sleep and you’ll start to grow pretty quickly.

Conclusion

If you haven’t noticed, almost all of the above items have one thing in common. They have to do with what you eat. Muscles aren't really made in the gym; they are made in the kitchen. In fact, your muscle gain will depend a lot more on what you put into it, then what you make it do. Yes going to the gym is important, but if you aren't watching what you eat and eating the right things, you might as well not go.

So there you go, you now have the information, and these are all proven techniques to help you gain muscle. So go out and use this information, don’t sit around waiting anymore, the key to results is to take action, so go out there, start eating right, and working out, you’ll be glad you did.


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