ewrwer-scaled.jpg

About Muscle Building

Muscle building is majorly about building your body’s muscles by lifting weights and nutrition.
The muscle building is often referred to as a lifestyle, as it involves high amount of dedication in both the time you spend in the kitchen and the gym.

 

Muscle building dieting is divided in goal of the bulking phase is to build muscle, whereas the cutting phase is dedicated to preserving muscle while losing body fat.

What can you eat ?

They can eat a high-calorie, protein-rich diet. Foods such as:

 

1. Meats, poultry and fish: steak, ground beef, pork , chicken breast, salmon.

2. Dairy: Yogurt, cottage cheese, low-fat milk and cheese.

3. Grains: Bread, cereal, oatmeal, quinoa, popcorn and rice.

4. Fruits: Oranges, apples, bananas, grapes, pears, peaches, watermelon and berries.

5. Starchy vegetables: Potatoes, corn, green peas.

6. Vegetables: Broccoli, spinach, leafy salad greens, tomatoes, green beans, cucumber, zucchini, asparagus, peppers and mushrooms.

7. Seeds and nuts: Almonds, walnuts, sunflower seeds, chia seeds and flax seeds.

8. Beans and legumes: Chickpeas, lentils, kidney beans, black beans and pinto beans.

9. Oils: Olive oil, flaxseed oil and avocado oil.

What all you should limit includes :

 

1. Alcohol: Alcohol gives a very negative affect on your ability to build muscle and lose fat.

2. Added sugars: candy, cookies, doughnuts, ice cream, cake and sugar-sweetened beverages, such as soda and canned juices.

3. Deep-fried foods: These provide inflammation. Examples include fried fish, french fries, onion rings, chicken strips etc.

4. High-fat foods: High-fat meats, buttery foods and heavy sauces or creams.

Muscle building is all about building your body’s muscles through weightlifting and nutrition.

 

During the bulking phase, which can last months to years, bodybuilders eat a high-calorie, protein-rich diet and lift weights intensely with the goal of building as much muscle as possible.

 

The following cutting phase focuses on losing as much fat as possible while maintaining muscle mass developed during the bulking phase. This is achieved through specific changes in diet and exercise over a period of 12–26 weeks.

 

This diet helps in building muscles and helps in performing both resistance and aerobic training.
Resistance training increases muscle strength and size. Muscle strength is highly correlated with a lower risk of dying from cancer, heart and kidney disease, as well as several other critical illnesses.
Aerobic exercise, which bodybuilders regularly implement to reduce body fat, improves heart health and significantly lowers your risk of developing or dying from heart disease — focus on their nutrition.

 

Following a healthy eating pattern, including nutrient-dense foods from all food groups in appropriate amounts, can significantly lower your risk of chronic diseases .