Steps To Accelerate Your Muscle Building Process

Having a muscular body and showing them off is every young man’s fantasy. To do that we need to know what exactly is this muscle made up of and what foods build more muscle. Muscle is basically protein. So common sense tells us that we need more protein to have more muscle. Now let us see what foods are high in protein.

Foods To Build Muscle

High protein foods help to build up muscle. Eggs, fish, meat and dairy products are the best and commonly available high protein foods. But beware!Excess of proteins can cause accumulation of Ketones in your system, thereby putting an overload on your Kidneys and Liver. To know how much protein you need to consume per day, you first need to know your daily calorie requirement. Calculate the appropriate calorie count for your age, height and sex. Then multiply this number by 0.35 to get the percentage of proteins in your daily calorie need. For an example consider that your daily calorie requirement is about 2500 calories. 35 percent of this comes to 875. Dividing this by 4 will give you 218.75 grams which is the amount of protein you need to take every day for optimum health.
Vegetarians can consume cashew nuts, walnuts, almonds, sprouted legumes, flaxseeds, sunflower seeds and beans like fava beans and lima beans.

Workout For Your Muscles

Aerobic exercises are the best way to burn away all the excess fat and to tone the whole body.Walking, running, jogging, cycling, swimming, skipping are all best aerobic exercises. Aerobic exercises aim at maintaining a certain heart rate. For an example let us consider that a young male aged 22 years has a resting heart rate of around 68 per minute. If he needs to maintain 60-80% of this during Aerobics he needs to maintain between 115- 158 beats per minute during workout
220-22(age) x 0.6= 118
220-22(age) x 0.8=158