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1. Avoid Low Carb Diets
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While low carb diets are great for
cutting fat, they won't help you with gaining muscle mass. You need carbs for
fuel so you can exercise more efficiently.
Carbohydrates are important before
training sessions, and immediately after training sessions. Carbs are your
muscles primary fuel.
By consuming complex carbs you restore
glycogen stores within your muscles[1] for further activity and fullness.
This is a major factor in how effective a training session is.
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2. Avoid
All Alcohol
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Alcohol, even in small amounts, can
have major effects on sleep, and recovery. In a study conducted in 1980,
alcohol in small doses (0.8 g/kg) before bedtime, suppressed plasma growth
hormone by 70%-75%[2].
If you add in the effects of
dehydration and release of cortisol, it's nothing but a recipe for disaster.
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3. Get
More Protein
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There is a lot of confusion surrounding
protein these days. One article says your not eating enough, the other says
your eating way too much.
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So what
is the key?
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For moderately active, and highly
active adults, it is reasonable to consume around 2-3 grams of protein for every kilogram of bodyweight.[3]
Studies show that too much protein
intake has an extremely low chance of negative side effects. Plus, protein is essential in so many bodily functions.
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4. Lift
Heavy Weights
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Protein alone cannot build muscle. To
really add-on size, you must lift heavyweights. Or use your bodyweight to
achieve the desired resistance.
In the gym, you could focus on lifting
6 sets of 6 reps with a heavy enough weight to reach failure in the last couple of sets. This should be enough to make some serious gains.
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