How to Maximise Your Anabolic Potential! 5 Tips For Building Muscle Around the Clock
In this article, I'm going to give you some basic, yet very important and effective tips for building muscle. I'm going to assume that you already work out! In the near future, I also intend to write an article on how to exercise correctly to maximise muscle growth. With no further ado, here goes...
Anabolic Tip no.1: Eat Plenty!
When you work out, you tear muscle fibres within the cells of the muscle. Your body is a wonderful machine, and will automatically adapt to your training by attempting to build new muscle fibres. To do this, it needs food. Food is fuel for the body and we measure this using calories. If you don't consume enough calories, your body won't have the necessary energy to perform the action of building new muscle tissue. Make sure you get enough food!
Anabolic Tip no.2: Eat Often!
Imagine the body after your workout. It is waiting for the fuel it needs to rebuild your tissue. Most people eat 3 meals a day, a long time apart. So, you eat a meal, and the body kicks into action: harvesting useful amino acids from the food you have consumed and turning them into new muscle. But your body can only do this at a certain rate, and after your food has digested completely, whatever food wasn't used will be stored - as unwanted fat! On top of this, the body will be starved of muscle building blocks until your next meal, 6 or 7 hours away. The solution? Simple. Eat smaller meals, 6 - 8 times a day. This way, your body gets a constant influx of nutrients, and is able to more fully utilise the food you eat. The result is more muscle and less fat!
Anabolic Tip no.3: Eat Well!
Your body needs the appropriate nutrients to remain in an anabolic state. The most obvious component of a good bodybuilding diet is protein. Protein is broken down into amino acids in the body - and amino acids are what muscles are made of! Try to get at least 1g of protein for every lb of bodyweight. Good sources of protein include red and white meat, fish, eggs and dairy. You also need ample carbohydrates. Carbs are what actually fuel the body, giving it energy to perform the task at hand. Good carb sources include potatoes, brown rice, wholewheat pasta and wholewheat bread. You also need plenty of good fats, which benefit the body is many ways. The one we're most interested in is dealt with in the next tip...
Anabolic Tip no.4: Optimise Your Muscle-Building Hormone Levels!
Testosterone, the male sex hormone, is the hormone responsible for promoting a lean, muscular physique. In order to make this important chemical, the body needs good fats as mentioned in the previous tip. This is why a low-fat diet is bad for bodybuilders! Contrary to popular belief, if you eat more dietary fat, you can actually lose fat from the body. Good sources of fat include olive oil, peanut butter and oily fish. Another way to be sure your body is releasing the optimal amount of testosterone is by getting 8 hours of sleep! When you are asleep, your body produces large amounts of testosterone and growth hormone. If you aren't getting enough sleep, you are cheating yourself out of extra muscle!
Anabolic Tip no.5: Control Your Muscle-Wasting Hormone Levels!
The main hormone that promotes catabolism (or, the breakdown of muscle) is cortisol. Cortisol is produced when the body is under stress. Simply put, the more relaxed you are, the easier it is to build muscle! Cortisol can also be controlled with certain supplements. Another anti-muscle hormone is estrogen, the female sex hormone. In order to control this, you need to avoid eating certain foods and using certain products. For example, never use any shampoo that contains tea tree oil. Tea tree oil contains phytoestrogens which are absorbed into the body and act as estrogens do - discouraging muscle growth and promoting fat storage! As far as foods go, avoid eating soy products and liquorice, as these also contain phytoestrogens.
I hope these tips help you out! Follow them to turn your body into a muscle-building machine, 24 hours a day!
This article was written by Thomas Jones