Shredded Secrets: 7 Cutting Edge Nutrition Secrets You Need Even If You Are Over 50 - The Bodybuilding Diet Plan For Men And Women by Rex Bonds

Author:Rex Bonds [Bonds, Rex]
Language: eng
Format: epub
Published: 2020-04-06T00:00:00+00:00

6

The Ultimate Plan to Build Muscle

Once you start your journey to gaining muscle, you must maintain a healthy diet and workout routine that will sustain you as your body continues to experience consistent strain. Do not fall into the trap that you must destroy your body physically by eating too little or working out too much to see your body change rapidly. Though you may see results quicker, it is impossible to maintain this lifestyle, and your body will revert to its previous state. The best way to gain muscle is through consistent hard work.

If you are just starting your muscle building journey, it can be overwhelming. But, this chapter gives you everything you need to start and maintain a healthy muscle-building routine. The ultimate goal of this plan is to gain muscle and lose fat, giving you a healthy transformation while giving you the body you always wanted.

How to Pack Your Kitchen

Part of building your best body is building your best nutritional background. That means the first part of your journey starts in the kitchen. Eating should not be a burden, neither should it be atrociously boring. To achieve the proper diet, all you need to do is follow some simple rules.

The first step to building your best body is stocking your kitchen with healthy supplies to help you maintain energy. As discussed previously, it is important to have protein, carbs, and fats, but how much of each do you need, and what are the best options for consumption?

Let’s take a look at that, now.

Starches

Whichever way you spin it, you cannot get the results you want without eating carbs. They contain the essential molecules that make up the components of our bodies: carbon, oxygen, and hydrogen. These break down into glucose, which is essentially the fuel of the body. So, the best way to fuel your body when working out is to add the right kinds of carbs that help your body the most.

Foods like oats, beans, and whole grains are optimal for giving you the right amount of blood sugar. Unlike sugars added to the diet, these starches allow your body to slowly break the food down, giving you a gentle rise in blood sugar without dumping it on you all at once. One third of your caloric intake should include starchy products, according to the Foods Standard Agency (Men’s Health, 2014). Aim for foods such as whole grain bread to get the most glucose per meal.

Ingesting carbs is the only way for the body to get fiber, which is why eating more carbs than any other type of food is absolutely essential. Without it, the body cannot break down some nutrients, causing constipation. Many vegetables provide you a large dose of fiber to your diet.

When you need enough energy to build muscle, your first stop should be your starch supply. Naturally, sugary starches allow your body to maintain energy while working out. Bananas are an excellent source for sugary starches. Rebuilding muscle also requires a healthy dose of carbs, as carbs, proteins, and fats are needed to effectively aid in repair.

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