There are some tips to increase muscle mass quickly, and I selected the 10 best for you. The top 10 on our list, if you don't do it it won't do any good, nor will you continue watching this video. You have to train first, right?
There is only one situation in your life where you will increase muscle mass without training, do you know what it is, Ranizito? When you're a baby and growing up. It doesn't do anything, it just grows.
To make this muscle mass grow, you need to stimulate it to grow. A basic prerogative of our existence is the law of least effort, and of saving as much energy as possible. Muscle mass consumes energy, so your body wants to become thin so that it consumes less energy.
The 1st point of this tip is that you train, but there's more, it's that you train consistently. You know that 3 month syndrome? The person goes there, enrolls, spends 3 months and stops.
Gym owners love this. The rest of the year, that the person made the plan, the owner of the gym - continues to receive relaxed, without a student. - That's what I was talking about!
You need to train and you need to keep training. Think about it like this: when you train, you advance, and when you don't train, you return. Consistency is very important.
You can get quick results in a few months, yes, but the point is that when you stop training, you come back. But there's one more point here: the more times you go to the gym per week, the better. If you go 3 times, it's better than none, but if you go 4 times, it's better than 3 times.
Have a training routine. The top 9 are essential for your muscle to grow. We're going to talk about food and look what an interesting thing, a person who doesn't train eats to satisfy their hunger, a person who trains eats to make their muscles grow, and I tell you this because in the end, the muscle, which It is contractile protein, it will build itself with the protein you eat.
This protein is chicken, meat, fish, eggs, and so on. Vegetarian guys, there are proteins out there, you can manage. I'm not seeing a nutritionist.
You have to eat to be nourished, you have to change your eating mindset, and when I talk about nourishment, I'm talking about protein, carbohydrates, good fats. And it needs all of this adjusted so that it does its job. He trained, just stimulated the muscle.
Your body will build this muscle, with the raw material you bring from your diet. You go to training and stimulate, and eat in a healthy way, your body will be tired too. Top 8: cardio is a secret weapon for you to build muscle, in moments of your day you are building tissue, the tissue of your body.
At other times you are catabolizing tissue. For what? To produce energy.
It's like a car's fuel tank, there's a time when you fill up and another time when you consume it. This happens all the time during your day, fluctuating, of course. When you do cardio and keep it up to date, this moment of catabolizing tissue, your body, beautiful and beautiful, will take this energy from the fat, from the lard.
If you're not up to date with your cardio, it will be much easier for your body to extract energy from your muscles. The question I ask you is: is it better to preserve this muscle and melt this lard to produce energy, or not? This is the cardio that will deliver you.
You do a cardio routine - it's mega important. - It's beautiful! Top 7, a lot of people get this wrong.
Open your eyes wide to find out if it's one of them, which is not progressing. Have you ever noticed that when you start training, your body evolves quickly and then stabilizes? It works like this: your body is here, if you give it some training here, it will just maintain itself.
Get it in your head, the body ultimately wants to save energy and stay relaxed. If I do a workout here, the body thinks: there's a lot of muscle consuming energy from the cabrunco that isn't doing anything, so I'm going to take it out. It goes down!
- So he loses XP? - Loses! - It's a video game thing.
- I understood. If you go there and put it here, he says "oops, screwed, I'm going to have to raise the level. " - Gain XP and go up to level 2.
- That's it. . .
I didn't understand what he said. . .
Why do you evolve and stop? You have the same training. There needs to be progression, otherwise your muscle will not progress.
Keep that phrase in your head. This is an issue that is so important, it is a big concern for us within Muscle 60D. The periodization that I deliver to my students is a periodization, and it has a weekly progression to accelerate the results as much as possible.
Hence the idea of evolving 1 year in 2 months. The link is below so you can learn about the program and learn about several other things we offer, support, etc. The idea of progressing your training is basic in simply increasing the exercise loads, be careful not to do poorly performed exercises.
You can increase the number of series, and here you have to be very careful, because if you extrapolate the increase volume, you can regress or you can increase your days per week. I started training, I go to the gym 3 times a week. After a while, I'll start going 4, then 5.
. . The important thing is for you to understand the following: if your body is there and the stimulus is here, it will stay the same.
Top 6 on our list will boost your earnings. We're talking about supplements, but don't worry, there are supplements that help and there are supplements that don't help. That story about BCAA, there are several studies saying that it is useless.
What do the studies show? People take it and have the same result as someone who doesn't take it. Do you continue taking it?
It's your decision, it doesn't hurt. There's nothing negative, it just doesn't work. Another supplement that I find interesting and that I see people consuming, but few benefit from it: beta-alanine.
It works to delay the fatigue of contractions , that is, the series time, which exceeds 40 seconds, one minute. If you pick up the weight and do 10 repetitions and stop, you haven't reached 30 seconds of contraction. Beta-alanine won't do anything.
If you do CrossFit and do it here, run, do it there and stop, beta-alanine helps. You will only benefit from bodybuilding if you do bi-sets, tri-sets, drop sets, strip sets, these things that are even available in Muscle too. There are other supplements that will help a lot.
Look at creatine, more people are talking about its benefits every day. Whether it's for increasing strength, increasing muscle mass, improving cognition, people are using creatine for Alzheimer's disease. It has the best-selling supplement in the world, whey.
We talked just now about food, about the protein you transform into the protein you contract. Whey is a protein extracted from whey, the noblest part, of milk. It is a purer protein, and offers you all the amino acids necessary to build that muscle.
Amino acids are the smallest particles of protein. If there are supplements that I tell you that are important, to put on a priority list, we talk about creatine, whey and pre-workout for some people it may make sense. You get this list, go to the link here, on the Growth website.
Best cost-benefit on the market, European raw material. You pay less, because it comes from the factory to your home, and you also pay less because you will use the LALA discount coupon. Go out there and have fun.
- The top 5 on our list is to hydrate. - Go drink water! The top 4 are stopping you from gaining muscle and are destroying your health.
There are people who quench their thirst with soda. This is terrible, firstly because it is not good to quench your thirst with soda because it contains sodium. If it has sodium, ultimately it will make your body ask for water later.
That's not the only issue, many people have the habit of drinking soda in an uncontrolled way, and soda has a lot of sugar and I know, there are zero sodas, but you shouldn't get stuck with that stuff because there's a lot of chemicals there. Returning to the issue of sugar, the more sugar in your body, the more this glucose rises in your blood, your body starts to release more insulin, it starts to become more resistant to the insulin it releases, and all of this will ultimately hinder your hypertrophy. , and will make it easier for you to gain weight and develop illnesses.
A study carried out mapping the brain wanted to identify that cocaine consumption activated the same regions of the brain as sugar. In other words, not only sugar yes it addicts you, like it addicts your brain. Sugar consumption is not something to cut out completely, but at least consume in a controlled way and eventually.
The top 3 on our list, it 's not letting you build the beautiful muscle you want. We're talking about cachaça. The cachaça goes directly to your muscle and BLAH!
Just kidding, it's not like that. In your brain, beautiful and beautiful, there is a part at the front called the prefrontal cortex. Among many functions, he is responsible for analyzing the consequences of his actions.
"I'm going to do it", and your prefrontal cortex says: Stop being stupid! Then, it plays the role of putting a brake on your actions. When a person drinks a little, alcohol begins to shut down the brain, and the first region it shuts down is the prefrontal cortex.
Turns off the region that analyzes the consequences. This is exactly why when a person drinks, they feel lighter. There are guys who drink to get to the mines, because they're afraid of getting hit, and so on.
There are people who drink and do a lot of shit, because it's the prefrontal cortex that is turned off. If you keep drinking, there comes a time when you black out, because your brain has completely shut down. Damn!
I'm talking about the effect of alcohol on the brain, it's a poison for our body, it's toxic! There are several alcohol relationships that negatively influence the entire protein synthesis process. Protein synthesis is basically muscle growth.
If you drink alcohol, you are harming your evolution. But there is an important point: the more you drink, the more it harms you. If you drink little, it does little harm.
I like to drink my wine from time to time, relaxed, but if you drink a lot, like Alcoholics Anonymous, then it really harms you. Although in Alcoholics Anonymous the guys don't drink anymore. If you drink a lot, like the little uncle at the bar on the corner, let me have my cachacinha.
Top 2 on our list to make your muscle grow quickly and make you look good is to eat a lot of protein, man! The protein you eat turns into the protein you contract and that you show to others, being slim. This protein we call muscle, and if you consume protein, the body understands: "Oops, there's protein here, I'm going to build more.
" Of course, you have to train, otherwise there's no point. There's another point that's really cool: that diet to reduce fat, by the way, our Muscle 60D students get a free diet, personalized by the team. Today, we already have studies showing that it is possible to reduce fat and increase muscle at the same time.
I'm telling you to eat more meat, more chicken, eggs, fish, taking Growth whey will also help you, and I even recently saw a study showing how much protein synthesis is increased when you consume a dose of protein right before bed. When I saw this thing, I said "oops. " What do I do now?
I'm ready to sleep, and I order a dose of whey and bed! Top 1, the important mega blaster to make you build muscle fast is recovery. You trained, you stimulated the muscle.
Then, the recovery process begins. Then you eat, then you sleep, you rest, and your muscle goes there, all beautiful and beautiful, and grows. You've trained and not given adequate recovery time, you haven't taken care of your sleep, you haven't taken care of your diet, that muscle won't grow, or at least it won't grow as much as it could.
The idea of having a very well calculated, very well organized rest will make everything you are doing to grow, to have a beautiful body, happen. Give this a lot of importance. And give importance to this video here, it was a video we recorded with Twinzera, a lot of "I agree", "I don't agree", and there was some bullshit, we disagreed about some things there.
Of course, here we give you many more tips to help you maintain your physique. Click there!
