November 12, 2020
Strength training is the ideal sport to practice if you want to build muscle mass. But training is only effective when combined with proper nutrition. What about the protein shaker? It is not compulsory, you can perfectly gain muscle without any supplement. If you still decide to take it, I'll give you an update on the things to know.
How to gain muscle mass without products?
To gain muscle mass, weight training is not enough. Your calorie intake should be more important than the amount your body spends. Obviously, it is necessary adjust the surplus to your needs at each stage. You can start with an addition of 200 kcal to 300 kcal and increase it gradually.
And above all, it does not mean eating anything in the simple but going fast. A specific diet is essential to gain lean mass and not fat. Adapting your menus must therefore be your priority, look for quality food and by removing fast sugars, saturated fats, etc.
The vegetables, with their low calorie intake, remain essential to maintain the acid-base balance, taking into account the amount of protein consumed. For your physical performance as for your health, they are essential.
Are you hesitating about the composition of your meals? I invite you to visit my site to discover my food coaching offer. After a review, I suggest you a personalized nutritional plan. You will learn to eat healthily without deprivation, therefore without frustration!
This plan fits perfectly into a process of transformation of your body in 3 months, including a sports program that you can do at home or in the gym. Its content is tailor-made and updated monthly according to your progress.
When to use the supplements?
Even though natural mass gain is possible, that doesn't mean supplements are useless.. When you want to outperform, and you're spending a lot of energy, a little outside help isn't too much.
It remains to choose the right product. You've probably seen advertisements for supplements that promise the price of several pounds of lean muscle in a month or less, and you wonder if this is true. The answer is no.
Unlike simply gaining weight, with mainly fat, muscle building takes time.
I recommend you to take a tour of the Fitness Boutique website, well-being partner for athletes since 1999. Along with bodybuilding and fitness equipment and accessories, a wide variety of food supplements are available. With the traditional, organic or vegan ranges, you are guaranteed to find excellent quality products that meet your tastes. More, by applying the promo code ALEX10, you take advantage of 10% reduction, your wallet will say thank you!
What I can advise you to limit spending and still achieve your goals is for example to Replace the whey shaker you take after your weight training session with a full meal. If you sit down to the table within an hour of training, it gives much better results thanks to the synergy of the action of nutrients. The anabolic response is optimal!
For some people, crunches and other abdominal muscle workouts are the last thing they’d want to do — so they don’t. ' Part of the perception is that it’s difficult. We tend to want to avoid doing things that require effort, especially as we get older, when that’s harder for us, ' says Lorna Brown, a physical therapist who specializes in geriatrics at Harvard-affiliated Spaulding Rehabilitation Hospital.
But skipping abdominal strengtheners can have a big effect on your mobility and independence — and not for the better.
The abdominal groupes de muscles ( often called the abs ) include not just the visible ' six-pack ' or rectus abdominis muscles in the front of your abdomen, but also the obliques in the front and side of your abdomen and the transverse abdominis across your lower abdomen. ' The transverse abdominis is the inner bourrinage underneath the outer abdominal layers. It provides stability around the spine, ' Brown explains.
The abs are part of your core, the gamme of zones musculaires that act as your foundation. In addition to your abs, your core includes the groupes de muscles along your spine, near your shoulder blades, in your hips and buttocks, and in your pelvis.
You must work all your core muscles to stay strong and réactive. ' We need that strong core or base so that the arms and legs can perform well, ' Brown explains.
What if you don’t mind doing shoulder, hip, and back muscle exercises, but can’t stand the ab workout ? You’re putting your entire core in jeopardy. ' If your core isn’t stable and strong, you increase the risk for injury and falls when you lift something or walk, ' Brown says. A weak core also makes it hard to turn, bend, and get dressed.
Starting position : Kneel on all fours with your hands and knees directly aligned under your shoulders and hips. Keep your head and spine neutral.
Move of the month : Abdominal contractionPhotography : Michael CarrollStarting position : Kneel on all fours with your hands and knees directly aligned under your shoulders and hips. Keep your head and spine neutral. Movement : Exhale as you tighten your abdominal zones musculaires by pulling them up toward your spine. Keep your spine neutral ( no arching your back ! ). Hold. Release your abdominal groupes musculaires and return to the starting position. Do this eight to 10 times, then rest for 30 to seconds. If you can, repeat the sequence.
Abdominal exercises don’t have to include crunches, and you don’t have to do a long ab workout. You may find it more palatable to sprinkle ab exercises throughout the day. ' Shorter segments of exercise can still contribute to better health and function, ' Brown says. The key is to make each ab exercise count by ' activating ' the groupes musculaires.
Can’t think of ways to fit abdominal exercises into your schedule ? Check out the Harvard Special Health Report Gentle Core ( www. health. harvard. edu/gc ), and consider the following tricks.
Watch TV from the floor. You probably did this when you were a kid. Try it now, and maybe you’ll be more likely to do an ab exercise, like modified push-ups ( leaning on your forearms instead of your hands ). ' Or try lying on your back with your knees bent, ' suggests Brown. ' Then activate the abdominal groupes musculaires by drawing in your belly button toward the spine. '
Use phone time. Stand with your back flat against the wall while chatting on the phone. Activate your abs. ' Draw in your belly button again, and push yourself against the wall, ' says Brown
Take a break from work. Whether you’re in the kitchen or at the office, you can do a modified push-up against a desk or counter.
Don’t just stand there. Sneak in an exercise while you stand in line at the bank or grocery checkout. ' Do a single-leg stand and slightly lift your leg off the floor while activating your core groupes de muscles, ' Brown suggests. ' Keep your chest high and your shoulder blades down and back. '
March in place. Next time you’re brushing your teeth, march in place. ' Make it intentional. Draw in the abdominals and keep your hips level, so they’re not swiveling, ' Brown adds
You can even activate the abdominal groupes musculaires while you’re walking. ' Just be very intentional about it, ' says Brown. Think about positionnement and force activation with each step. The more often you activate your abs, the stronger they’ll become, making ab workouts a lot less daunting.